Newbie - W1D1


I'm starting W1D1 after work this evening :)

This is all very new for me. I've never done any exercise before/ been a member of the gym. I'm hoping I can definitely build the stamina to jog 5k at the end of the 9 weeks.

Just a few questions ..

Should I be alternating days? or stick to the same days each week?

Is it best to do this in the morning or evening?

Is there a time i should stop drinking water beforehand , to prevent getting a stitch?

Should I eat any particular food before?

Thank you :)


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  • Hi Basicallyk , good luck with your first run this evening😊

    It doesn't matter which days of the week you run on, just that you take at least one days rest between running days. Some people stick to the same day each week as it gives them structure, but just fit it into your routine. Same with the time of day, whenever you can manage is just fine.

    Keep hydrated during the day, but drink water after your run to replenish your muscles. Have a few sips before you go, but not too much or you may need to pee.πŸ˜†

    As far as eating goes, don't run on empty, but a banana or apple afterwards is suggested. Don't have a meal then go out for your run.

    DO...wear a sports bra if you are a lady.

    Do..Try and find somewhere flat to run if outside.

    Do..Keep the running sections nice and slow just a gentle jog and don't worry if you get a bit puffed out this is normal and will get better.

    Maybe do a few simple leg stretches after your warm down walk while your muscles are still warm.

    Do.,Let us know how you get can do it.,😊

    Good luck...

  • Well done! I totally agree with everything Jan says. I would also add follow the program because it's very cleverly designed. Make sure you have rest days to prevent injury.

    And one last thing: don't ever think 'I can't do this' because you can!

    Gook luck and let us know how you get on πŸ‘ŸπŸ‘Ÿ

  • I started this week too, a slow pace is definitely the key!

  • Good luck for your first run! I am also planning to give my first run a go tonight!!! πŸ˜€πŸ‘πŸ»

  • Good luck, let us know how it goes....:)

  • Always remember, " you don't have to be great to start, but you do have to start to be great"πŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ’πŸ’πŸƒπŸΌβ€β™€οΈ

    Sometimes this will be a physical challenge, at other times it will be a mental challenge, but stick with it, go slow, both during the runs ( run, jog, shuffle all acceptable) and on the program as a whole, don't be tempted to skip rest days , because you feel up for the next one tomorrow. If you want to repeat a run or take an extra rest day, do it.

    Irish-John (graduate and regular poster, font of lots of knowledge) told me " we may run on our own, but we never run alone!" He's right I have found this forum at least as important in my journey as the podcasts and the lovely Laura.

    Good luck and keep us postedπŸ˜€πŸ’πŸƒπŸΌβ€β™€οΈπŸ‘πŸΌ

  • Thank you for all your supportive messages! I look like a tomato, but officially completed W1R1!

    Note to self ** try to map out a circle route - I kept going in a straight line , I had to "brisk walk" the entire route back ... Knackered.

    This health kick started on Monday, I've been drinking 2L of water, that kept me going and was just gasping when I was back.

    Slow but steady! 🐒

    I definitely want to log my progress! Can I do that on here?

    Rest day tomorrow - next one on Friday πŸƒπŸΌ

    Thank you again! :)

  • I go in a line and turn around when podcast is half over, say after four runs in week 1, that way, when you are tired, it feels like you are " running for home". Just an idea, it works for me. Congrats on your first runπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸƒπŸΌβ€β™€οΈ

  • Great stuff basicallyk, well done completing your first run. You will develop personal strategies as you go, as well as borrowing from the great advice given here on the forum.

    I wanted to log my progress, so started my 'Fat Runner Alert' post. I add my progress after each week. Others start a new post for each portion.

    Slow and Steady always :)

  • Hi just started tonight as well. Flat surface helped .....

  • Well done 😊tomato is a good lookπŸ˜‰

    Im just back from my run we ran together, it was hot even in the shade so we all did very well.πŸ˜„

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