Couch to 5K
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Just starting - any tips?

I have recently started the C25k regime and so far after 3 runs at week 1 - I am still struggling to complete it. I am so unfit but I'm not giving up, still feel very determined to complete all 9 weeks. As a now ex-smoker I still struggle with my breathing - did anybody else start off slowly and does it get any better. Any tips on how I can improve will be very much appreciated :-)

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Have you managed all the runs of wk1? If so move on to wk2.

Take it slow slow and slower still to get through the run sections

Follow the program to the letter

Take your rest days

Post here and read posts regularly, there's loads of advice and support on here 👍

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Not managed to complete all of run 1 yet but improving each time. I am taking it slow and not feeling defeated. But hopefully can complete a whole run soon. Thanks for the advice 😁

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I really struggled with Week 1... but I believe my strategy was the right one, possibly not the quickest but I do believe it provided the basis for never having to do another 'extra' run for the rest of the programme (whereas I had to do somewhere between 9 and 12 extras for Week 1!) And I ran every other day... and I am still running 5 years later.

As soon as I was no longer able to maintain a running motion in a 'run' segment, I walked the rest of the podcast (still listening to all the positive messages) I did not try to run again that session. This gave me a very clear point to aim beyond the next time out and helped foster a commitment to completion.

The one thing looking back which would have been a good idea that I didn't do was not just to slow my running pace right down but to slow the walking too so that I was recovering better.

You are doing fine and have so much to gain... and it will get easier!

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Hi yes I struggled for the first few weeks and repeated weeks if I didn't complete the runs it's amazing how quickly your body gets used to it, keep going you'll get there.

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It took me 2 weeks to complete week 1 , and 2 months to complete wk 2 😫 but I never gave up and just kept chipping away at it . It took me around 6 months to run 5K BUT that doesn't matter , it's getting out and doing it that counts .

I had a bad fall last year and tore my ankle ligaments badly , so hadn't run for 6 months 😫 I got the all clear from the physio this month and started the plan again ( currently on wk 4 ) , I run every other day and I've not found it easy .

Hang in there , if you want it , you'll do it , even if you take the scenic route to get there x

Good luck .

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Ps breathing got easier , making sure my posture was correct helped massively ( keep upright , don't hunch , head up ) also keep arm movement to a minimum , it wastes energy swinging them around .

Also go slower , get the time running first ( it doesn't really matter what the distance is ) and then work on the speed .

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We tell everyone to go very slowly. i am sure the app,or,podcast does as well

Take the advice, it's good 😃

If you go,nice and slow it helps,keep,your breathing regular. You get your breath back on the walking bits

Breathe normally and you should be ok. Good luck 😃

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Slow as you like.. as the replies say.. the slower, the better :) Just follow the programme and take those rest days too... every run makes you stronger :)

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Thanks for all the tips and positive comments guys and gals. I will keep chipping away at those minutes and take on board the advice 😁👍🏃

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