New Here and have just downloaded the c25k to start tomorrow.

[Di-L]

As someone who has never run before, have looked at the first day and I have to walk and then run for twenty mins, works out to 6 mins running in total.

Not sure I can even do that and that is day one

[JoolieB1 Graduate]

We all wondered and doubted we could do it. Have a good warm up walk, breathe slowly and deeply, relax and run very very slowly so that it is comfortable. Then take a rest day and on you go LOL

[Kmcm66]

Just go slow, slow and slower still. You will be amazed what the programme supports you to acheive. Take those first steps...

[aliboo70]

Most of us here found the first step daunting, but like the others say, just take it slowly and you really will do it! and feel a great sense of achievement by doing so! one step at a time and remember everyone here has been in that same boat and will help you through. Post any queries or triumphs or if you just need a bit of a boost! this forum works wonders

[ancientrunner Graduate]

All of the above - we all know how you feel, just take it slowly. Good luck.

[orchards Graduate]

Don't panic! Might help to think of jogging rather than running which is a bit of a scary sounding fast word (but there's nothing fast about my version of a run ) and make it a very slow jog at that. Just by starting that warm-up walk and first very slow jog you have already got ahead of everyone still sitting on the couch. Looking forward to hearing about your first session.

[Hidden]

Feeling like you're going to die after 60 seconds of running (how hard can it be...?) is quite normal. But persevere and you too will be a proper runner quite soon....Good luck and keep going !

[Oldfloss Administrator Graduate]

Hi

Welcome to the best thing ever....support , encouragement and the odd push Plus, lots of tips and advice and great posts!

The first step is the hardest...that 60 seconds run.... and then only 90 seconds walk..over and over for twenty minutes? I, like many of us thought I would never do it... A year on, on my runniversary, at 66, I ran 10K for the first time

You can do this, but the trick is, as you will hear so many, many times, slow and steady...really slow. Listen to Laura and try and take her advice, it works

So... off you go... good luck and post your run please!

[Seuzan Graduate]

As Laura would say - 'you can definitely do this!!!'

I was so nervous on my first one that I planned do the running bits down hill so that gravity would help me!

Just follow the instructions and do your best to do exactly what they say. Trust the programme it really works! You will love the feeling after you have done it....

[Di-L Graduate]

I did it! Didn't quite make the whole 60 secs every time, but as soon as started walking again I thought what a waste and ran again, just as the time got to the end so I must have been nearly there anyway. Went outside as it was a beautiful morning, rather than used the treadmill. Loved it!

Only thing is, my app didn't give me a completed box? Not sure if I should have done something at the end? Now sitting here with the programme running again to see if I can get a tick in the box!

Thanks for your support x

[IannodaTruffe Mentor in reply to Di-L]

Your first steps in the programme are often the hardest, but you will get rewards. The satisfaction of completing each run will spur you on and you will soon be aware of improved recovery times and breathing. Self belief and self esteem will also get boosted as your fitness grows. It is win win!

Don't rush it. You are in control, so if you don't complete a run then simply repeat it.

[Meintheuniverse Graduate]

Congrats on downloading the app!!! You've taken the first step. You can do this! Just remember you can always slow down. I too thought I wouldn't be able to do the next step at every stage of the program - but Laura knows what she's doing and here I am a Graduate who is LOVING running!!!! Enjoy the journey, there's always plenty of support and advice on here. Have fun!!!

[Ellymeg Graduate]

I think everyone has those fears. Go slow and steady, this is the place where every person knows exactly how you feel and is cheering you on.

One step then another is good enough, slow is good - slower is even better.

Hurrah for you starting this exciting journey ✨👏🏼👏🏼👏🏼✨

[GoogleMe Graduate]

I think you might be looking at a different format of C25K to the one most of us use here and will be talking about - that's the NHS C25K, and week 1 is 60 second running intervals, *8* times. Being the UK National Health Service it is all about acquiring the ability and habit of running for 30 minutes continuously, and you can download podcasts (most technically robust, comes with appropriate (not necessarily to your taste) music, or via an app where you have your own background music (or none I imagine) to go with the coaching. There are other presentations of C25K which are similar but most seem to go a little faster.

It doesn't matter whether you think you can complete that first session successfully. It doesn't even matter whether you *do* complete that first session successfully. What matters is that you start.

You move on when you have done that Week One session successfully three times with a minimum of a day not running between each session. It took me six weeks or so and a minimum of 12 outings (possibly nearer 18)... but.... I never needed to do another 'extra' session in the programme and I am now in my 5th year of running regularly and my BMI is now 'healthy' rather than 'obese' (not solely due to running but it makes a difference) And I have a chronic health condition and need to spend most of my life in bed.

So... some tips... go slowly... it has taken me a long time to realise that part of my struggle with Week One was *walking* too fast for me as well as trying to run too fast. You just need to adopt the appropriate motion - if you start to struggle with a run, take smaller steps, do a long breath out, pull yourself up straight. You might feel you are in some kind of slow mo' film - doesn't matter.

My strategy to ensure that I didn't get despondent was this: if I had to stop running during a run segment, that was it for running that day but I continued walking to the end of the podcast. I was thrilled to bits to get half way through ie 4 run segments the first time... and then I managed the same the next time out, great! And crept up.

The benefits are tremendous and the satisfaction profound. You can do this.

[ju-ju- Graduate]

We have all been there. I started the programme 3 years ago and I'd never run in my life!! It isn't easy but it's worth it and will improve your life in ways you cannot comprehend right now. Go for it, take it really slowly and steadily and you will be ok. Keep us posted 😎

[Von99 Graduate]

Well done for getting your first run under your belt. I can only repeat what so many others have said, if you're finding it too hard, take it slowly. My run is extremely slow, but hey, I'm still going. I haven't found it easy at all but I can now run for 30 minutes, and I have never done that before! Good luck!

[Lon70 Graduate]

I was 66 when I started the programme and had never run in my life. But like everyone here I gave it a go and completed the programme. The anticipation is often worse than doing it. Be brave and take it slow and steady and you will succeed.

[Bluebirdrunner Graduate]

Good luck Di-L. We all thought this would be impossible but it really works.

You do your warm up walk, then when prompted run for 60 seconds. You only need to run at a very gentle slow pace, just steady then when prompted walk for a bit. You will recover a bit during this walk then off you go again.

The feeling you get from completing the session is priceless, and although it takes determination you will find it totally doable. Let us know how you get on, everyone on here is either doing the plan or finished it, and we are happy to help and encourage you.😊

[poppypug Graduate]

Hi Di

This is the link to the podcasts that most of us use on here

nhs.uk/Livewell/c25k/Pages/...

Well done for getting off the couch and taking those first steps. Remember the " running " bits are just a gentle jog.

Good Luck and keep posting so we can support you along your way xxx

[Di-L Graduate in reply to poppypug]

This is the podcast I am using, unfortunately I calculated there would be 6 runs. Imagine my horror when I did six and heard Sarah Millican's voice saying "well done, only 2 runs to go" lol

[poppypug Graduate in reply to Di-L]

Ah yes that's the NHS One You, Couch 2 5k , that's the newer version. There is the older version on the home page which was the one most of us used.

Laura is the voice on the older version, just to clear up any confusion , just in case you wonder who she is , as she mentioned on here a lot !

Good Luck ! xxx

[Curlygurly2 Graduate]

So, this post was 2 days ago - how are you getting on?

[Di-L Graduate]

I did my first "run" on Sunday. Didn't manage all 8 of the runs for the full time, but did about 50 sec of the ones I didn't complete. Am sure that the next time I am out (tomorrow if up early enough before work, or Wed night) I can push myself to do the whole thing. I guess I may take a while to get through the programme but felt great with what I did achieve so am sure I am going to get there. Really looking forward to trying again, but trying to follow the advise to have a day in between.

Thanks for checking in on my, its very appreciated x

[AnneDroid Graduate in reply to Di-L]

Well done. Good start.

Now, repeat after me:

If AnneDroid can do this, anyone can.

I did think I might die on each one of the runs all through the program! But I very much didn't.

[Curlygurly2 Graduate in reply to Di-L]

Whoo hoo! Well done you! Thanks for getting back to me! Here's a little tip, try slowing down, it's only meant to be a very light jog, you'll get there!

[Miller2]

I always take 2 rest days (but then I'm overweight so I let my legs recover a bit more). Slow and steady and you'll be fine, however slow you are going, go slower. You're not running for 8 solid minutes, it's x8 60 second runs. Deal with each section as it comes, one at a time. I remember my first run very well (feel free to read over my first posts). I found it tough I'm not gonna lie, BUT the second run that week was nothing like the first one, it was so much better. In fact, I still think the first one was the toughest but then I'd spent 18 solid years on the couch so I think it was just my body going "what is this? EXERCISE????? WHAAAAAT????" hehe. I never expected it to be easy peasy, but that's why it's so satisfying when you do it. You really won't believe what you are capable of and I'm excited for you as I can remember how chuffed I was after each one and you've got all that to come

Get through week 1 run 1 and if you will feel amazing! One thing I found out at the beginning and still believe it now, running is more of a mental challenge than a physical one. I have been known to talk/puff to myself on a run saying "you can do this, keep going, you can do this". If you ever get a run where you don't get to the end, don't see it as a failed run, look at it as a practice run for next time. I felt like I was on week 7 forever - what with a holiday in the middle, an ankle niggle etc it took ages to get through, but I did it and everyone on here helped and knew I would do it eventually. The support on here is astonishing - it will be your biggest tool in conquering the programme! They're all fab and I love them to bits.

The sense of pride and achievement after each completed run is amazing. Please post after each run so that we can all support and encourage you too!

I'm so excited for you starting this and I can't wait to follow your progress. Good luck

[Di-L Graduate]

Tried the week one again, and only went and did it!! Didn't seem anywhere near as hard as the first time, maybe I was more mentally prepared. I walked at 6 (on the treadmill) and "ran" at 7.5 taking everyones advice to go slowly.

Feel amazing!