W1R1...not even close

[rae287]

does half way count? By half way through, I couldn't even breathe. This is what being 40 and about 100 lbs overweight looks like, I suppose. Does anyone know if the app will just start Day 1 over again if I quit early?

[runswithdogs Graduate]

Good for you for getting out that door. The first run is the absolute hardest, I promise. It's a shock to our systems that we're pushing it to do something that many of us hadn't done in years, decades, or had never even tried before.

Next time just slow right down from the get go. If your walking speed is faster than your slow running speed - that's perfect.

Can't give advice on the ap. I used the podcast.

[JoolieB1 Graduate]

It is all about slowing right down, you should be able to run and not be left gasping for breath. It is challenging at the beginning to run even for a short time but well done, you tried and next time you can do it

[runner56 Graduate]

Brilliant that you have made a start. The advice above is sound. Slow it right down, you are not in a race with anyone.

Please keep at it. The task may look daunting but so many here are proof that it works.

Keep posting. We are all with you ✊

[cmcadams Graduate]

I used to do some days over again. Honestly it's worth it. To get up and out is the hardest thing, DON'T STOP. Keep us updated 🤗

[Oldfloss Administrator Graduate]

Not sure on the app... someone may know... if not, this is Week 1 's runs...so you could do that run anyway

"Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes."

Next bit of advice... slow down, then slow down more... at this stage, ( and you are aware of the issues you have) the slower you go, the better

Many of us felt really unfit at this first week.. it is so different for many of us,even folk who do exercise regularly!

So.... stay positive... do that run again after your rest day... maybe try the NHS Strength and Flex which may help a little and some other exercise too, swimming or something

nhs.uk/Livewell/strength-an...

Very well done anyway... you have taken the hardest step.. the first and you are here now, and we are right here with you! Keep posting please?

[Realfoodieclub Graduate]

I agree with the advice slow down and don't get disheartened. It is a personal journey and we all take our own time. Maybe on off days your could try the NHS active days walking which will help to build you up. Here is the link

nhs.uk/oneyou/apps#gbVipmmU...

It is very good at helping to start you off on cardio workouts, then you can build up from there. You will get to running 30 minutes, I took longer than 9 weeks to get there myself.

[Millsie-J Graduate]

All great advice above! You are doing great starting the programme. Make sure you walk at a speed that allows you to recover ready for the next run. Then run slowly!

You can do it👍🏼

[Funnyrunner Graduate]

Don't worry about the first run being hard. As others have said, the first is difficult because it's a shock to the system. The fact that you got out there and did it is brilliant - be proud! You've started!

I used an app and it would move me.on to the next run if I let it complete the workout. You can choose to go back to the first run if you want. It might warn you that you are going to reset your progress but I wouldn't worry.

If it's any consolation, I am a graduate (having not been able to run for years) but I still go back to week 1 run 1 when I feel tired or achy. Just run to your own ability and listen to your body.

[Grampa]

I quit and restarted but slowed my pace right down , its amazing the difference.

Because you are going slower your body is able to cope and because it can cope you feel more positive mentally.

Keep it up !

[SCGUK Graduate]

Absolutely... after the first 'run' I sat at the bottom of the stairs unable to move any further. Week 1 is (generally) the same run 3 times and no one else is watching so do the same run for as many weeks as you want. I did week 1 twice until it felt ok then did the same with week 2. Also overweight and well past 40. Graduated last July, run parkruns (very slowly) when I can and did the Blenheim 7k a couple of weeks ago (very slowly and walking up the hills)! Just keep getting out there and you'll surprise yourself

[Ellarunstoo Graduate]

Just deciding to do it and then getting out the door is a reason for celebration and congratulations. I still remember the first run and being disbelieving that I found it so difficult. I used to talk to Laura (in my head) telling her she must have got her timings wrong. Don't give up. You can do it and at the end of the 9 weeks (or however long it takes you) you will feel a different person. The app I used allowed me to repeat runs (and weeks ☺) so I am sure you'll be fine. Re speed I agree with everyone else, slow down, slow down again and then slow down some more. Ella, my dog, who I run with used to look at me as if to say "Well it's more of a waddle than a run isn't it?". But we got there and 18 months later, we are still there. Remember the non running part of the programme (including the rest days) is just as important as the running part. It allows your body to recover and get stronger. Don't be tempted to skip rest days. Good luck!

[GoogleMe Graduate]

I used the podcasts, nice and simple (you are not the first who has found the fancier features of the latest app to be a teeny bit of a barrier/worry in themselves)

On my first C25K outing I managed 4 of the 8 run segments and walked the rest. This was three and a half more run segments than I thought I'd achieve. Next time, 4 again, yay, hadn't slipped back... and it crept up... slowly. I lost count of how many times I had to do the week one session (must have been something between 12 and 18) before I'd completed 3 full sessions.

But here's the thing... whilst the rest of the programme wasn't easy, I completed every session successfully every time. Week One is hard and the main reason it is hard is because most people run too fast. It has taken me a good few years to realise that I didn't just run too fast (for me, you understand, it wasn't actual fast) I walked too fast (again, for me) It is all about keeping going, all about adopting and sustaining a walking motion and a running motion at the indicated points. That's all. This programme has no interest whatsoever (despite the title) in how fast or how far you go, it is all about learning to keep going in the session and to keep getting out there.

[schumigirl]

C25K training is about building up your stamina rather than speed. You may feel you are really slow, but that doesn't matter, speed can come later once you have completed the programme. And remember if you feel you need to repeat a week then do so and if you can only run part way then power walk the rest. As everyone has said it is a personal journey and it doesn't matter how long it takes to reach the ultimate goal. The other important piece of advice is make sure you have the right shoes, this prevents injuries. Best advice is go to a sports shop where they do gait analysis and they will tell you the best option for you and if the shoes are really expensive in that store just keep the details and go and find them cheaper online! You've got this rae287, you can do it, just be patient.

[Squarewheels66 Graduate]

I was quite fit from biking and walking when I started - or so I thought. I wasn't overweight either. I still found the running intervals very challenging and my heart rate was 150+ which is a hard effort for me.

I would echo the support of others - keep going. Get out of the door. Commit to 30 mins 3 times weekly whatever the weather. It as much about making it a habit as what you actually do. It could be swimming or biking but they are complicated so C25K is about as simple a fitness plan as could be devised

If W1 efforts really are too much (and you are 100lb overweight they might be) then you might need to consider 1/2 hour brisk walk 3 x weekly for a few weeks.

[lynnepaul Graduate]

You can set the app for any day or week so just keep moving it to w1d1 until you have completed that. Then move on to the next day. I graduated some time ago but still go back to week 5 or 6 when I have had to stop running for a while and want to get back into it again. Works for me. Oh, and I didn't manage week 1 day 1 on the first try either so don't give up. I'm 70 and overweight and I have still managed to get through all of C25K.

[beverleyg Graduate]

Good on you Rae 287 it's starting that is the main thing. All the above is very good advice. But I was 60 and very unfit and most times I put in two rest days between runs so instead of 7 days in a week my weeks had 9 days. This just worked better for me and I graduated albeit a bit slower. All the best and keep posting, there's a lot of support on here.

[Irish-John Graduate]

My first day literally almost had a Park walker calling an Ambulance. Slow and slower still got me to Graduation and beyond though

[Travelbugvp]

You've made the first step! Remember this is a guide for you, but go at your own pace. You can start any day over just by clicking that day again. It will ask you if you want to do day 1 again and just say yes. Good luck, don't give up. You can do this!

[Sa61]

I started out just going around the block. I would start out jogging if I couldn't jog all the way on the first block that was ok I walked a little faster to finish the block then the next block I would walk then the next block I would

Jog as much as I could then walk fast to finish it then I walked the next to get home. After a few days even a week when I could jog a block walk a block, I would expand to the next block adding it on to my first. Please do go slow. I learned what shin splints were because I pushed myself to much. Very very painful I had to stop for a while because my shins hurt extremely bad. Even walking and stairs😱 Then I had to start over back to square 1.

When I could walk around the block again with no pain I was extremely happy.

Good luck to you. In no time you will be walking, jogging, maybe even running a bit faster then the jogging. 👍🏻👍🏻👍🏻😃

[allegrachick Graduate]

Your story is my story. Week one I thought I was going to collapse on the pavement. I thought I'd need to call an ambulance to get me home. Not even joking. That first week is really tough. It's like nothing you've ever done before and your body is complaining. But stick with it. You WILL get there. I genuinely would not have believed anyone who said that one day I'd be able to run for 25 minutes without stopping, but that's what I did yesterday. And will do again tomorrow The programme really works and the support and encouragement you'll find on this forum is priceless. Just one thing - don't worry about re-doing runs or whole weeks. I used the ZenLabs app and it was simple enough to reset. Some runs I've redone four or five times, and it has taken me three months to complete eight weeks! But hey, who cares? Take as long as you need. It will happen! Good luck.

[asking79]

I will say, week 1 was the hardest one of them all. I'm 38 years old and about 50 pounds heavier than I should be. I have asthma and am an ex-smoker. I thought I was going to die. I thought there was no way I would ever make it through the whole program, at least not without repeating some days or weeks but I was wrong. I just finished the whole program last Friday and didn't repeat a single day. I will say that there were days I had to push myself harder. I had a few bouts with asthma and allergies but I just made myself keep going. I would count laps around the track so I had an idea of how long it took me and approximately how many laps I had left. I also found that chewing gum helped me regulate my breathing. I don't know how but I chewed it to keep my mouth from getting too dry but somehow it helped me with my breathing. The biggest help I received from this site was to pace myself. Remember it's not about how fast you go but getting it done. You're not in a competition with anyone else. Once I got my pace down, it was smooth sailing, for the most part. I hope that helps in some way. Don't give up, you can do it!

[toria36]

Brilliant advice from everyone, as ever - and welcome 'on board'. There are so many amazing lovely people on here who are so supportive. As many have said, don't get hung up about this first run - it IS a shock to the system and you just have to try and relax and as OldFloss says, slow down (she's a font of knowledge and lovely). Try to relax your body and your breathing will become more relaxed and you will, in time, be able to go further for longer - it's all about a slow pace at the moment and not pushing yourself too hard. I'm doing a slightly different programme (C25K - 5K runner) and it's an 8 week programme but they're all pretty much of a muchness.

A few things I try to ensure I do before going out is making sure I'm well hydrated, stretch calf muscles etc..., hydrate some more (and take water with you), go to the loo before hand (yes, I know that sounds silly/horrid but do you really want to be caught out once you're out there, running cross-legged!!). Listen to some nice upbeat music and enjoy the open air. I also find not propelling myself too far off the ground helps and good running shoes are an absolute must - also lean forward a little 'into' the run - that helps propel you forward. You will get there I promise - I'm overweight, 50 .... ahem something and never thought I'd be able to do this but I'm now on W8R1 so 3 left to go (including tonights' run) and I'm loving it - I'm not fast but I'm off my bum and getting out there. Don't think of it as a chore - try to enjoy it and you will soon be hooked - I am!!! Take care and good luck x

[toria36]

... and you're closer than you were before you started the programme!!