Starting out

[LaurenS91]

So today will be my first day of this course! I'm a little nervous about going for a run as I haven't done it in years! Any tips for someone who is new to this?

Lauren xxx

[SC1472 Graduate]

Hello Laura, and welcome, and good for you to be setting out on c25k. Take it slowly, don't 'run' too fast, take your rest days (although you can do low impact activities such as cycling, walking, swimming etc), and trust in the programme. It is designed to challenge you, but it is also designed in a way that makes each progression achievable, but most of all, enjoy it and share your successes (and worries) with us all.

[Lstace]

Hi Lauren! I have only just started this program myself! I think as everyone will tell you, just go slow to begin with 🐢 and listen to your body!

Put your best foot forward and best of luck!

Lisa 😀X

[MarkyD Graduate]

Hi Lauren and welcome to our little community. This is a really positive, encouraging, supportive place, so stand by for uplifting posts, great guidance and motivating messages. We are your virtual running buddies.

Please run outside, and forget all about what (you think) other people are thinking. All those other people are thinking one of three things:

1) Trivial things like what am I going to cook for tea?

2) Oh, there's a runner - good on her, but I must improve my well-being and I should start running too. I wish I could be like her.

3) Oh, there's a runner. I wonder if she's doing C25K?

Don't let anyone put you off. My first few C25K runs were at dusk as I did not want anyone to see me, however before long I thought 'just do it' and I've never looked back.

I know that you're anxious about your weight, but really, don't worry. Taking part in C25K may not make you lose a lot of weight (you're taking steps in that direction as well) but it will certainly tone you up. You'll become more trim and I promise that people will comment on your weight loss (even if the scales don't report much weight loss). You could take a photograph of yourself in the mirror and then repeat it monthly. It'll be a great record of your progress and next time you'll be able to go on that foreign trip.

My final comment is: post regularly, visit this forum regularly, let us know how you are getting on, expect us to kick you up the b**t if you slacken, and be chatty. Only you can go out the front door for a run, but if you know the whole gang here is cheering you on (or giving you a stern look) it will keep you motivated.

Good luck!!

[Oldfloss Administrator Graduate in reply to MarkyD]

Four things, when they look at me MarkyD ...they think.. " There's that loopy old lady in the funky leggings again..." ! x

[50up]

Hi LaurenS91 and welcome. Good on you for deciding to do the C25K. It challenges, it surprises and it works

Tips: (a) Go slowly and complete the segments (b) Take at least one rest day in between run days (c) Don't look too far ahead to future sessions (d) Develop mental strategies to get you that bit farther (e) Keep posting progress and ask for advice, when needed.

It will take a while for your body (legs and cardio) to get used to this new activity. It may complain at first, but it will thank you for it eventually.

Read some posts of Graduates to see their stories and how they struggled but coped to finish the programme.

Good luck and best wishes

[Oldfloss Administrator Graduate]

Just get out there...slow, steady and totally enjoy it... No need for nerves..

Follow the programme, slowly and steadily, take your rest days. add extra exercise on those days if you can... swimming, cycling, walking, gardening, yoga..

Listen to your body... it may protest for a while.. but that is good... do not be tempted to miss out runs or weeks or to go fast.... this is all about a long slow build up to get you to 30 minutes of running safely and having had fun

Anyone looking at you... well MarkyD has the answers...sheer jealousy or admiration

Just wear your confidence with pride You are out there

[ju-ju- Graduate]

Just follow the podcast, take it slowly and enjoy it 😎