Where to start Couch to 5K!: Hi Everyone,I'm 5... - Couch to 5K

Couch to 5K
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Where to start Couch to 5K!

Hi Everyone,I'm 53 I have decided today to try the Couch to 5K I haven't done any real exercise in a long time and after a trip to the docs for a health check think its time to do something! I am overweight and I decided to stop smoking 2 days ago has anyone got any tips on where to start? Thanks

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If you are not sure about achieving week one some people start by briskly walking for half an hour and then begin programme when they feel comfortable with that. Or you could simply download podcast 1 and go straight into it. Many of us found it tough to start with. Make sure you run VERY slowly on the running minutes. Whatever you decide to do, post on here how it goes and you will get lots of support and advice. It is a very friendly and supportive community. Good luck getting started.☺

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Thanks for that reply I will probably try that......feeling anxious but sure I will get there :-)

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Try not to worry. Just get started and if it's too much ease off and go slower. There is no rush, you can repeat until you nail it. The first time, getting out that door is hard but be positive. There are loads of us on here and we all felt that way to start with.

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Make sure you have suitable footwear and if necessary a sports bra ! The hardest bit then is getting out of the door for the first run. I would say try week 1 and see how you get on. Go as slow as you need - really slowly - stop if you feel any real pain, a lot is about learning to listen to your body and working at your own pace. I have a friend who found the running too much so started with power walking the run sections. Until you get started you won't know what you can do but you can definitely do this - you just have to trust in the program and keep checking in here for support and encouragement. Go on - get started 😀😀

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Thank I do have a sports Bra and trainers, but yes its the getting myself out the door is the hardest. I am going to start tomorrow morning!

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That's what we like to hear. Should be a lovely morning for you. I shall be out tomorrow morning too so you won't be alone 😀 Will be watching for your progress update !

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I'll be out on a morning run to will be sending positive vibes!! You'll be amazed at what you can do!!

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I like the determination, it will get you far. As others have said go slowly & if you are struggling go even more slowly! Good luck :-)

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I second this. Running for me got much easier when i stepped out of my heavy baggy tracksuit bottoms and oversized t shirt and bought myself some budget running leggings, a sports bra and a smaller t shirt. Couldn’t have predicted the change it made, before then was like running through treacle. Begin at the beginning and don’t worry if you have to repeat runs, or even full weeks sometimes to get to the next stage. Best of luck!

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Hi Suzie, try not to worry too much, easier said than done I know :-)

Yes to all the above, have you downloaded the podcasts ? Go on , give it a go , you might surprise yourself ! :-)

Good Luck ! xxx

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Not too good on the tech front so going to ask my hubby to do that for me....

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Here is the link if you need it :

nhs.uk/Tools/Pages/couch-5K...

Well done on stopping smoking too , if you can pack the fags in , you've certainly got the mental strength to do this ! Your fitness will build as you progress through the programme .

Good Luck and let us know how you go on :-) xxx

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I will keep you posted :-):-):-)

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The running should help you keep off the fags too. Make it your new but healthy habit 😀

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That's what I am hoping can't carry on the way I am! So the only way is up and healthier :-)

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Hi Suzie,

Well done on quitting the fags - I gave up 3 years ago after 35 years of throwing my money and health down the drain; I LOVED smoking, and never ever thought I'd manage without it, but I did and so can you. Likewise with the exercise - after a visit to the doc's last July I started walking, just for 25 minutes or so at as brisk a pace as I could and gradually noticed that I was getting less and less puffed. By spring the walking was getting a bit boring, so I tried a bit of jogging. That felt really hard by myself, but then I found this forum and the C25k programme and haven't looked back, thanks to all the great advice and support. I graduated a couple of weeks ago and can now comfortably run 5-6k.

So, yes, maybe start off walking and see how you go... Seriously, if I can do it, anyone anywhere can. Best of luck!

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Oh thanks for this lovely reply it really helps, you always feel like your on your own but obviously not so can't wait to get started now. THANK YOU :-)

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When I started in April I downloaded C25K app to my phone, went to the park with the dog and Sarah Millican (my trainer, 4 to choose from) and we have done this journey together...I did buy new better running trainers around week 3 but otherwise run in vest, shorts and my trusty sports bra so as to avoid the two black eyes. I have now progressed to the head scarf tied around forehead to catch copious amounts of sweat and a wristband, not a pretty look though :( I have been looking for proper running gear but they dont do much for the fat runner like me. so I am going to venture into Sports Direct and have a look at their stuff and to buy some running socks as I think mine are too thin. I found this site only 3-4 weeks ago and everyone on it has encouraged me to stop repeating weeks which is ok to do but also to have faith in the program and myself to move on. I am now on W8R1 and still going. Good luck and have faith in the program, it really does work. :D

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Thats fantastic thank you xxx

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Brilliant, nearly there now and graduation is the perfect excuse for splurging on new kit :)

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Welcome Suzie. I was somewhat overweight (only 6 stone or so!) and 65 years old when I started earlier this year. I didn't feel I could run in the open but luckily my GP wrote a referral which I took to the local leisure centre. £23 a month and I've done the whole programme (more later!) on the treadmill and made full use of the other facilities as well. Probably not the best way and wouldn't suit everbody but it's worked for me.

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Hi suzie I did my first run today and was really anxious yesterday but these lovely people got me out of the door this morning and yes it was an experience. It was enjoyable, funny and more importantly no where near as bad as I expected. I had been out once power walking before I joined on here and was going to do that for a week then start the programme but I listened to the feedback and went for it today. Just to add I stopped smoking 4 months ago and didn't think I could do that either but I do keep surprising myself. Good luck tomorrow and do post like they've all said the support is amazing :-)

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Wow this is amazing, thank you so much I really do feel motivated now :-) I will def keep you all updated . You must be very proud of yourself with it all well done, TOGETHER we can do it :-)

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Good luck to you! You can do this😀I gave up smoking 3 years ago and use an e cig instead...it really made all the difference, so if you struggle without the fags I really recommend vaping instead....I never thought I could give up smoking and now I'm running too! Hilarious:) but a much better version of myself....and you too, so dig your heels in:)

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You can definitely do this! if I can do this, you definitely can! The feeling of achievement from the very first run is difficult to believe and hard to explain, but it gets to you and you will soon be hooked!

I have also found other benefits, once i started running ( particularly as I found it a struggle at first) I found myself thinking very carefully about what I was eating. In order to be able to run, the body needs good food...I found I wanted to eat better. I have more energy to tackle the day ( once I've recovered!!!), I sleep better and although I haven't lost a lot of weight, I have lost inches.

The best thing about running though, has been the discovery of this forum. It picks you up if you're down, kicks your butt if you need it, gives a distraction when chocolate ( or a cigarette!) is calling, inspires you with amazing stories from amazing people - especially the fabulous graduates.

Good luck and enjoy 😊

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Thank you this page is really giving me confidence to help me on my journey x :-)

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It's really true - you are not on your own! I shall be out again tomorrow morning - knowing you have promised to post your progress, and that people really do care how each other are doing is a huge motivator. Good luck! x

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I'm not sure I can add any advice the others haven't already covered. Just thought I would add my congratulations on making the decision to give up smoking and doing the c25k. As you've seen you'll get all the support you need on this forum.

Now remember to post after your run tomorrow. There's a lot of people waiting to hear how you got on. Good luck.

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For the first week or two, you don't need anything too special to start, just a pair of comfy shoes, see how it goes, maybe get a decent pair of running shoe's and some other gear later, as you get into it.. take it very slow, keep well hydrated, let us know on your progress, good luck!😊

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Hi Suzieblue1 You'll never be on your own when you're part of this forum! And the best thing is we all started right where you are now. Everyone 'gets it'. I'm 55, gave up smoking 5 years ago and before I started c25k had not really exercised since my 20s! Its an amazing programme and it works! You will never regret doing this and week by week, you'll be not only healthier but more confident in your own ability too. Go for it. We're all right behind you :)

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Well done for planning to to start. That is definitely the hardest step. It took me weeks to get out that door once I decided I would do it. Everyone's given sound advice already and I would just say give it a go. Use the podcasts as Laura is fabulous ( though you will hate her at times) and just do the do the best you can,. ... We are all cheering and waving you on!

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Well I did it :-) 7 o'clock this morning I went out the door with Laura chatting in my ear, It was great, took my time as advised by you guys and surprise surprise I DID IT Woohoo. thanks to all of you for your kind and supportive words. :-)

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Fantastic!! Well done, you sound so excited too:) onto day 2!

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I am can't believe I have achieved even this 1st Day Woohoo :-)

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Well done! Now have a day's rest and then you can go and do it again :) Before you know it you will be addicted to running instead of fags :D Keep posting on here, we all love to know how everyone is doing!

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Brilliant 😊👍

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Fantastic. Get used to that feeling of achievement because it will never leave you throughout the programme.

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Well done Suzie👍 great job 😄

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Well guys Week 1 Completed :-) I am so pleased with myself still can't I have done it. roll on Week 2 Woohoo :-)

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Congratulations Suzie. Those are some of the hardest runs because our bodies are just not used to it. You're well on your wayvnowand you will soon get hooked when you notice how much progress you are making. It is a great programme, trust it. I'm sure I wouldn't be a runner without it.

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Thanks feeling good and it was my first wet run today as well. Bring on Week 2 :-)

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