Couch to 5k session 1

Have just completed my first run. Wasn't entirely sure I was going to make it, but super pleased I didn't give up. Any suggestions for the best way to keep my legs and feet damage free?

[Lauracorin]

Welcome! I would strongly recommend using the NHS strength exercises. I didn't and ended up with a sore knee. I got to week 8 and needed to stop, build strength then start over. They are here:

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

[Sandraj39 Graduate]

Go steady, especially for the first few weeks and as soon as you are able, make sure you have a decent pair of running shoes. Don't skip the warm up or warm down walk and remember that rest days are important in order that your body can rest and repair. Lauracorin makes a good point about strength and flexibility - try and factor it in as you progress. Finally, this forum is the best place to come for support, tips and encouragement and to share the ups and downs of the journey! Most of all...enjoy! It is a fantastic and often life changing journey!😀

[annie1970 Graduate]

That's brilliant you didn't give up! I found the first two weeks tje hardest as I was so unfit. However; by the end.of week three I found my natural running style.and no longer got out of breath. I'm not going to lie -.it is tough, but stick to it and you will reap the rewards both physically and mentally.

[Hidden]

Thanks everyone, reallly useful advice. Will definitely start the strength training. 😃

[Hidden]

Think as others will say here to take it steady. Repeat weeks if you have to !

As everyone here will be bored with me saying "Where's the fire ?". There's no rush and some experts say that at whatever age or level of fitness we start there could be 7 years of improvement in our running !!

Don't worry about speed the main thing is to improve stamina and fitness. My speed gradually increased over time without trying. Now that I can run for 40 minutes doing 30 minutes is easy and I still feel great at my health and mental well being.

Keep us all posted.

[little-anne Graduate]

Well done ! I am now on week 4, but have been doing each week twice so my body can adjust more gradually.

Good shoes are a must and though expensive can save money in the long run on osteopaths/physio etc. Many of the good shops also have last seasons colours much reduced.

I also go to a dance class which seems to help un-knot all those aching muscles, this includes strengthening exercises which others have also recommended.

Good luck, see you at the other end....

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