Week 1 run 1- failed. Got to the 3rd minute and thought how many more... did the fourth, started the 5th and just walked for the rest of the time, trying to catch my breath. Come back. Drank some water and proceeded to hurl.. now have an uncomfortable cough. Will try run 1 again on Thursday. How many others have not completed the first run?
118kg - can't touch my toes, and can barely do 5 press ups. And work in an office!
Well done for getting out there - Don't beat yourself up just rest and relax and then go again!!! You WILL do it!!! Keep the faith
Thanks for the encouragement
You can and will do it - Running is 50% physical and 50% mental - Just keep plugging away
Gather yourself and plan to go out again. You did it once and you will do it again, perhaps go a bit slower this time. Don't be put off it will get better!
You tried and should be proud of yourself, so it isn't a fail, you got out 😊 Could you try the programme with walking and then fast walking intervals to build your fitness, then start week 1 walking and jogging maybe.
Okay - so it's a shock to the system to realise how unfit you are, but you completed over half the first run so that's still a great achievement, not a failure. On Thursday, perhaps take the jogging at a slower pace - it only needs to be slightly faster than your brisk walk to make a difference. Do what you can. But do it, and keep at it and one day you will realise that all 8 of those minutes have been jogged. Oh - and running in the cold always makes me cough once I'm back in the warmth, no idea why.
Only the gentlest of jogs is required for each 60 second run. Take it slow and steady, try to find sonewhere flat to run. It will happen if you persevere.
Good luck with your next wk1 run 1.😊
It's only a fail if you don't get out there in the first place. Well done for making that start, it will get better, it will just take time. Good luck and keep us updated
Not failed - you got out there and had a go which is success. It just happened that this time was a practice. Whether you complete it next time or need to practise a bit more, so long as you go on having a go it is success. As others have said, keep the running really slow. Also, although it is supposed to be a brisk walk, there's no need to be too ambitious on the speed for that Good luck next time.
You didn't fail - it was just a practice for the next attempt. At least you tried and you got more than half way through - that is a success which you can build on next time! 
I found when I first started out that I needed to think about my breathing during the first run or first few minutes (whichever was shorter!!) otherwise it went a bit all over the place. I still have to do this for the first few minutes of a run, and even with that it sometimes doesn't work (like today's week 8 run). It's about finding what works for you. You CAN do this!
I started today too and really struggled. Well done though because you did it and your not giving up.
Most of us started off too quickly and wondered why it was so hard. When Laura says run, she doesn't actually mean run, she means move in a running motion slightly faster than you are currently walking. The only thing to aim for is to keep moving in that slightly faster motion for the minute, and then for the next minute. Before you know it, those 8 "runs" will be done and you will feel fantastic. You really need to be slow - a light jog is all. I hope you try again on Thursday - good luck!
We don't use the f-word here. We have practice runs and proper runs. You had a practice run and you're not the first and you won't be the last!
Go a bit slower next time. Even if you feel you could walk faster than your running pace that's fine. The running motion is different from walking because when walking you always have one foot on the ground which is different from running.
Your poor body is in shock as your brain has decided it wants to be a runner (and you will be a runner!) but it hasn't fully read and digested the memo!
PS If the post-run cough continues to be a Thing, ask your GP if you might have exercise-induced asthma. Nothing to worry about if you do - I have it and it's easily controlled.
Just give it another go. Most of us have had to repeat runs or full weeks. You're doing just fine. Keep it slow and press on. Also - I can't touch my toes or do push-ups either.
Before starting c25k I increased the amount of walking I was doing and walked faster. Maybe give that a go, walking at least every other day, along with a healthy diet and aim to start the c25k at the start of February? Or follow the program but fast walk instead of run for a few weeks? I've always thought starting a resolution at the start of January isn't the easiest time!! The only 'non-completed' run I've ever had was around this time of year on a cold, windy day.
I started just under a year ago at 143kg and the week 1 runs were completed after 6 attempts! Just getting out there and walking for 30 minutes is good practice for the next attempts, indeed I try to walk reasonably quickly on rest days to keep the momentum going.
Doing anything exercise wise in the cold weather is likely to cause breathing difficulties or coughing if you are unused to it. Others have suggested wearing a buff or scarf over the mouth and nose to prewarm the air before it reaches the lungs. I haven't tried it myself but it might help.
Sorry, we don't use the 'f' word on here... You had a practice run, a set back, a blip.. whatever. But... you were out there and you started!!!!
So..firstly.. pat on the back for doing it. Secondly...ignore the pesky mind gremlins, they are a pain.. and get everywhere and try everything to stop us. So either, ignore them, or squish them with every step.
The trick is,as you will hear from so many of us, slow, slower and slower still... really, as slow as a slow snail with slow-itis! When I started, I could barely breathe... a year on.. still here, and still running. It comes..
I know you feel despondent.. please, don't Just take a good rest day..forget the press ups and the toe touching.. sit at your desk.. do some simple sitting exercises if you get the chance. and get out there again.
Keep posting and we will support and encourage you... Go on... go for it!
Oh my , well done for starting. I did my first run on Monday (night so not many people would see me) and I heeded the advice on here to start off very slowly... Slow will be my mantra adI need to be careful of my knees and back.
That very first minute was awful and not knowing how many seconds had passed was scary Was such a relief when Sarah Milligan said slow down and walk. The 90 secs passed quickly and I was still puffing when I had to run again and I was convinced I wouldn't manage more than a few seconds. Somehow I did so then the seed of possibility sprouted. I did feel a bit queasy at one point but survived that. After scraping through the 3rd and 4th it seemed to get easier...Something inside my head changed...(As well as the fact I turned round to go back the way I'd came and had the wind behind me) My thigh muscles are still protesting.
I fully believe I may need to redo some days either this week or in the future. But I am telling myself that I can and will do it (eventually) I need to ignore the doubts.
So try and stay positive. You got out the door and ever minute spent moving was better than every minute you would have spent on the sofa.
You now know you can get out of the door and start.. so rest and then do it again. I read something on here like, "think slow then go slower". You may manage a tiny bit more next time.
Read lots of posts on here, to see that most people have their gremlins holding them back. Everyone seems really friendly and non judgemental to so you'll get support and encouragement. Don't give up on yourself. You can do it, in your own time.
Well done MotherPip . 😊
Great positive attitude, and you did it... take your confidence through to the next run and you will be amazed how this plan works as you move on. Slow and steady is our mantra as well as onwards and upwards...😊
Good luck.xx
You never fail, it was just a practice run
Well this time you did 4 and a bit of the run sessions, maybe next time you could aim to complete 5, the next one 6 and so on until you have completed the session. Oh and go very, very slowly.....Starting is the main thing though and you have accomplished that !
When I started 12 weeks ago I struggled to do 2 minutes and thought "oh, what's the point, I will never do this"! BUT, I tried again and then again.......I can now run 5k in just under 30 minutes and I feel amazing and soooo proud of myself. The biggest challenge for me has been the mental barrier and the only way to overcome this is to keep doing it and see the improvement. I can promise you that if you persevere you will get there. It isn't easy but as you progress you will start to sleep better, feel better and surprise yourself with your own ability. Good luck and keep going.......it's so worth it!
Well done, you've made a start. Take each session as it comes and you will build it up. I started on Monday and took advice I was given on here that it's easier on the joints etc on grass so I took myself to the local playing field and did the whole session going around there. Also I had to concentrate on not going too fast, when Laura said run my brain took this as take off fast but try to keep it slow as the others have said, also I tried to make sure I was breathing steady too to get the oxygen into the system. Take your time, it will come x let us know how you get on xx
If it was easy, we wouldn't need the C25K, we'd just tie on some shoes and run for as long as we felt like it. Lots of people repeat runs till they manage one and move over to the next. It is perfectly fine. You've worked all the muscles that need to be trained, including your lungs and now on your rest day(s), all the small tears are healing, making you that much stronger so the next run you will complete W1R1 and if not then, the run after. What is really great about this programme is how quickly your body strengthens. If you were to go back and do the W1 runs in W3, they would be so much easier; however the W3 runs may well be a challenge because you're pushing your body towards managing a 30 min run.
So many people pass through this forum as they complete the C25K, some very overweight, some starting quite late in their 70s and 80s even, some with major health issues, yet through perseverance they manage it. I think it is once you start to be aware of making progress that this running lark takes hold of you. When you complete W1R1 that's progress and you'll rightfully feel good about yourself.
I have to say that there were times I really had to grit my teeth and force myself to carry on to the end of a running block, I'd also pre-plan what I was going to think about during the running and go off into that imaginary world as soon as the running started. I like to plan things, so I,d do a huge amount of that when I was running, redecorate the house, plan a trip around the world, imagine how I would have averted a crisis if I'd gone back in time and even solve the big issues of today. It does get easier though, running doesn't stay a battle with your leaden legs, tired lungs and negative thoughts. I did the C25K a year ago at 49 and found W1 hard. Today I ran for 2 hours listening to the radio and it was pleasant and easy from start to finish. Hang in there, you can definitely do it.
Well done for getting out there. The wise people here call every run a success and sometimes you just have to practise a few times before moving on. I was 66 when I started in July and thought I was not going to survive after the first run. I had never run in my life but I just kept trying and graduated. Just take it slow and steady and keep going and you will succeed. There is lots of great support here and we will cheer you on.
Take your time. It doesn't matter how long it takes you. Everyone is different. Well done for trying 👌
As an aside, if you are really struggling with this programme, maybe start on the NHS Strength and Flexibility programme. Then move on to the Couch to 5k?
I did start stretching, when I saw 40 days stretching could help you touch your toes, I started doing just that stretch, and amazingly my plantar fac...itus(?) is no longer playing up. Pain is virtually gone
This was me last year. I thought week one was an absolute killer. And then suddenly it was week three and I wasn't puffing and panting quite as much. Unfortunately I had to stop for a while because of health issues but am planning to restart at the end of January and I am genuinely excited. I will start week one all over again and am hoping it won't be quite so terrible this time around. Keep going! It definitely gets better each week.
So a week later after a really bad case of 'the bug that's going around'. And feeling rather chuffed, I managed to use your advice and have completed run one of week one. Run 2 will be done on Friday. I just wanted to say thanks for the encouragement
Good work Roadie, please keep updating your progress!!
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