Hi everyone. I'm brand new and have started the Couch to 5k programme this week. I'm two runs down and at this stage cannot imagine that I'll possibly be able to run more than a minute at a time. Was anyone in the same boat as me? I'd love to hear some positive news that someone other non-runners are actually up and doing it!
Tips for brand new runner: Hi everyone. I'm... - Couch to 5K
Tips for brand new runner
EnglishmumGraduate
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Englishmum
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damienairGraduate
Hi. I was a complete couch potatoe. I was very active in my teens and early 20's, but when I started working I had a company car and did very little exercise. I would do bits and pieces of exercise from time to time but nothing regular. I tried C25K loads of times in the past, would get to Week 4 or 5 and just give up. I am 43 now and this time I am getting there and really enjoying the programme. This Forum is the reason why I stuck with it this time as I don't feel like I am doing it on my own. I will be doing run 3 of week 9 today, my graduation run.
I was in the exact same boat as you when I started, but relax and enjoy it. This Forum is fantastic so keep visiting, you will learn loads and it will keep you motivated. We are all in the same boat.
Ah that's so great to hear! Thanks so much, that makes me feel a lot better, and congratulations on coming up to your graduation run, that's amazing.
Vonnie63Graduate
absolutely. I just completed wk5r3 today which is 20 mins run without a break and I had never run before starting this program 5 weeks ago. I am 54 and in the process of losing weight so if i can do it so can you. enjoy it and you will be amazed at how far you can run in a short space of time.
Wow that's such an achievement - I can't even imagine myself getting that far. Thanks so much, I'm going to keep on keeping on 
Doing wk5r3 tonight myself! I'm 59 and losing weight. I never imagined I'd get this far when I started, but wk5r2 (with two 8 minute segments) turned out to be an absolute breeze, even though done in a temp of 28C (and I had to wait till 9:15 pm for it to get down to that!) Anticipating the 20 min run with a mixture of excitement and a certain "oh my gosh that's over twice as long continuous as before"! Will be sure to be posting about my experiences!
Wow, I just can't imagine getting to that stage right now Iain! I can't wait to hear how you get on.
Nor could I when I started! Honestly. 
Yep! Did it tonight. 20 minutes - who would have believed it! Copious quantities of sweat involved - or is that Too Much Information?
Woohoooo! Well done Iain. How are you feeling today?
mfamiliasGraduate
You can do it - I was exactly like you two and a half years ago. I started the programme aged 46 in February 2015, couldn't run for a bus, and hadn't done any sport since I left comp. Graduated in May 2015, kept running, and I'm running my first half marathon this weekend. You start off gasping for breath, and end up gasping for a run. So stick at it and believe in yourself - you'll be amazed how fast you progress and just how much your body is capable of.
No way, a half marathon? I can't even imagine! Thanks so much, I really hope it grips me the same way as you
Yes way. And if I'd told my pre-C25K me that, she would have told me I'd been smoking the carpet. One run at a time, tick the boxes, and prepare to surprise yourself. xx
Haha amazing! xx
'You start off gasping for breath, and end up gasping for a run.' Love that! Good luck with the HM.
Brilliant isn't it? Thanks!
I was the same. By the end of week 1 I could just about imagine 90 seconds but 3 minutes - unimaginable. Every week the same. No way can I do that, Oh wait a minute, I just did. Wow. Am up to 25 minutes now. 6 weeks ago I was gasping after a series of 1 minute runs. The trick is, don't imagine. Just trust the programme and keep going.
That's so cool! Thanks for sharing
WhatsappGraduate
A minute seems a struggle but you are doing that repeated 8 times, so what you are doing is gradually building your stamina up over consistent running each week. The constant walking between runs is helping this too Take each run at a time. It works - and in a couple of months your will be on here telling someone in your position exactly the same thing, just like I am.
Great advice, thank you. I do hope so, that would be a dream come true!
I was definitely in the same boat as you, and I'm sure most people on here were. I couldn't manage all of the 1 minute runs on my first day and never thought I'd even make it past week 1.
I'm onto week 5 now and really enjoying it. The programme is very clever, so whilst no run ever feels easy, you never feel pushed beyond what you can realistically do. I honestly find it hard to believe that a month ago I was gasping for breath after less than a minute of running, and that I would actually look forward to getting up and out in my trainers.
Take it slow (even slower than you think) and enjoy it. The thing I hadn't realised I'd love so much is just the time for myself and my own thoughts.
This makes me feel so much better! I know what you mean actually, I was out there early (before it really heated up!) this week and it was lovely to just be taking time for myself. Thank you, I'll keep on going!
There are thousands of us - all the same. I am 55. I started this programme at the end of March. Apart from walking lots, I hadn't done any exercise for a few years. Tuesday I ran for 45 minutes and today I did W1R1 running for 60 seconds x 8 and jogging for the 90 seconds sections. I'm not going to pretend that it was easy; but neither was it easy when I jogged and walked it 3 months ago
This programme is truly life changing and it works. Trust in each step up as you will be able to do it.
Keep coming on to this forum for support, advice, encouragement and praise. I'm sure being active on here really helped me
Good luck and enjoy!
Wow Helen, that's incredible. Thanks so much, I certainly will, I feel better already
linda9389Graduate
Yes! Yes! Yes! Never in a million years did I think I could do this - and week 1 pretty much reinforced that idea! Yet I did my first post-graduation run today. It's one of the best things I have done in years. The program really, really works nudging you beyond what you imagine possible, bit by bit. I'd say at the end of week 5 I began to believe I could possibly do it.
Keep reading and posting here; there is so much encouragement, positivity, experience and knowledge (and quite a few laughs too!).
You've started. That was the hardest bit. Congratulations. Good luck. Enjoy the post run glows. Look forward to your graduation party
Thanks so much! Posting here has turned out to be such a great move - I feel completely inspired - I'm so impressed by everyone's successes xx
Lots of successes for sure, but you've also experienced first hand just how supportive this amazing forum is ☺
RuthMargaretGraduate
I was exactly the same as you! Now I'm on week 6. It's crazy!
You will do it. The build up is slow and steady, and it works.
Keep at it - well done!
Wow, that's incredible! I hope I get as far as you. Thanks 😊
Nic63Graduate
Hi I'm 63 and struggled like you mentally and physically but now through following the programme I have completed Week 7 run 2 in the heat with no problems. Each week I've thought that I'd reached my maximum but miraculously I haven't had to repeat any runs or stop. I really am amazed at how the programme works but it REALLY DOES WORK!
That's amazing! I feel like I've reached my maximum on week 1, so all these stories are giving me hope. Thank you!
RunningraspberrydivaGraduate
Hi, I did my W1R1 yesterday & i feel the same, but I'm going to keep going. I'm hoping that I'll still have the motivation in W8 when I'm on holiday running alongside the beach! That's what I'm aiming for.
Good luck with it all.x
That's not a bad idea to have something to aim for! Well done so far and good luck to you too 😊
R2 under my belt this morning, same distance & a lot cooler, seemed tougher today but then still a little achy from Wednesday.
lardofaleGraduate
Hiya! I was in the same boat with the same apprehensive mindset only a couple of weeks ago. After run 1 I realised that a minute wasn't as torturous as I'd imagined it would be and found running surprisingly enjoyable! I've just finished week 2 and the enjoyment and positive feelings are still there! Stick with it and take on-board the great advice given by these fabulous people! ☺
I think I've just got to that stage after finishing week one. The last run didn't seem quite as tortuous! Thank you, and yes, it's such a great feeling isn't it?!
Hey, i was exactly the same in week1 really struggled to run for 60secs i actually surprised myself in how unfit i actually was! But i kept going and completed wk1. I completed w2 last week but thought of running for 3mins in w3 is very scary so im redoing w2 this week to try and build abit more before moving on. Keep going if i can do it any1 can do it
Sambella2009 if you made it through all your week 2 runs successfully, however hard, you should move on to week 3. The programme is designed so that you can just about manage each week. There's nothing wrong in repeating if you couldn't make it - you need to have done all three runs successfully, but that doesn't mean you should do it easily before progressing. Better to move on to week 3 and repeat that until you can complete it, rather than sticking with something you've already completed. I hope that makes sense?
Trust the programme and learn to trust your body! You can do this.... I'd also advise not looking ahead. I didn't in a million years believe I'd ever get to eight minutes, let alone 30, best not to think about it, just be astounded and proud!
Enjoy!
Ok thanks for that. I think thats the problem that im looking ahead at the next weeks and thinking i cant do it but your right i just need to go for it!
I'm also hugely unfit! Is it okay to redo the weeks if you don't feel you can move on?
If you have completed the three runs, even if you think you're going to expire/dissolve/never breathe again, you're ready for the next one. If your run turns into a practice (i.e. You don't make the whole time) then repeat until you've completed.
Remember it's never a failure, only a practice. And it's not a race, most people take longer than 9 weeks.
MotwCoopGraduate
Englishmum when I started in January I had never, ever run before. Not even at school as I had knee operations as a 13 year old. I graduated in March and no one could have been more surprised than me! It's not easy and you may find you have to do the odd "practice" run...where things just don't click into place or the gremlins get you before you finish. My advice is get yourself a mantra, for when it gets tough. Following a conversation with someone else on the forum, I changed mine recently from "I can do it" to "I did it"...and it turns out it's true!
I've said it before and no doubt will again...sweaty beetroot is a mighty fine look!
Keep it up, amaze yourself and believe - if "I did it", you can too!
Haha thank you, I'm going to embrace the beetroot and crack on next week. Great advice, thanks and wow, that's amazing!
I think we need a t shirt "embrace the beetroot "
I'm liking this idea, it's what my son called me after my R1. Haha
OMG we totally do need that! I'm on it.
MatlinsGraduate
I felt the same way as yourself when I first started, I'm a shift-worker and I kept saying to myself that I'm never going to keep this up with my shift pattern , I have this morning completed my second run of week four, I never thought I would be where I am today, but believe when I say it really does get easier as you go progress through the weeks.
It's so great to hear from you all that it's really working. I got up early this morning and it was so lovely. I enjoyed the time to myself and felt fab!
pollyp1Graduate
Can't really add anything but I'd definitely say: don't agonise about, relax, trust the process and enjoy!
Thanks so much. That's the best advice. I'm trying not to thing so far ahead x
ScreaserGraduate
Good morning Runner!
I started running as a complete and utter novice at nearly 52 years of age! This was just under 7 weeks ago and I'm heading out today for week 8 run 1. I've gone from zero to being a runner who literally yearns to run! On non running days, I feel the urge and have to remind myself that my body needs to rest or I'll end up injured and not able to run at all....a fate worse than death! This is, quite frankly, bonkers, and I have no idea how it happened to a complete exercise phobic in such a short time, but I do know....if you trust the app, it works!
It gets magically easier, honestly. 1 minute gasping for breath turns into 25 minutes of gentle, non stop pace.....I know not how, I just am living proof that it does!
Stick with it....I predict by week 4, you'll be loving it!
Wow that's absolutely incredible! Congratulations, that's such a massive achievement. It honestly does seem like magic! I just went out and did my last run of week one and it definitely felt easier than that first two, so maybe I'm slowly getting somewhere. Feels great though, doesn't it?!
ScreaserGraduate
Such a buzz...wait til you grt to the longer runs!!
iain-strachanGraduate
Not had time to read all the replies, but I am sure many people will be saying that the trick is to pace yourself and keep it slow and steady. It doesn't matter at all what speed you do as long as you keep running. And as you continue you'll get fitter and better at pacing yourself so you can keep running without getting out of breath. When I got to week 3 the 90 second segments seemed hardly to cause me to get breathless at all, yet before running 90 seconds I was dreading going just from 60 to 90. Now on week 5 completed run 2 which has two 8 minute segments, and I found it an absolute breeze. I would never have believed I could run for 8 whole minutes when I started. Tonight is run 3 - 20 mins - I'm thinking "bring it on and we'll see what happens".
Slow and steady does it. Speed will come much later - it doesn't matter.
I have to say the trainers are brilliant too. I have the app rather than the podcasts (so I can choose my own music). Jo Wiley and Michael Johnson in particular are excellent - very encouraging - I know it's only a script, but they do sound like they really mean it.
I'm loving Jo Wiley. Encouraging without being patronising.
I would say first, look at the 'How to run correctly' page on the C25K website. The tips there helped me a lot, and definitely made running easier. Second, don't stress - you are allowed to stay on a particular week as long as you want, until you feel ready to progress. So keep at run 1 until you feel like you could extend the runs to 90 seconds - then it's time to move to week 2. Best of luck!
Oh thanks, I'll go and have a look now. Great tips, and thank you!
nikkiwabitGraduate
I wasn't sure I could even run for one minute. Only just completed week 3 and at the end shouted over to a friend who runs 6 miles (now I'm sure that is impossible) while he was running " I can run for 3 minutes!" However I am already noticing a difference and the programme is great at increasing bit by bit. You can tell from this forum that it does work.
Haha I'm the same, although I'm sure that my last run of week one (today) was slightly easier which gives me hope. Wow three minutes seems amazing at this stage!
GillmaGraduate
I am 66 - had a hip problem 20 years ago which has made exercising difficult. Pilates and physio have helped enormously- slowly and steadily. I started C25k 8 weeks ago and am now starting week8. It has been a slow and steady journey. I never thought I could run. Several years ago I did Run for Life with my 88 yo mum - we came second to last and I was exhausted. Walking slowly for 5k was v tiring! Now I can jog slowly for 2.75k in 25mins and it gives me energy for the whole day. My hip is fine. Slow and steady and INCREMENTAL - that's the beauty of this programme. Plus it's a group experience that you also do alone. It's life changing. Thanks for such a great question. X
Wow that's amazing. I'm absolutely loving reading everyone's stories - you're all so inspiring! At this stage I can't imagine jogging for 25 minutes - I'd be happy with just that, let alone 5k Thanks for sharing xx
You absolutely will. Keep going. Felt the same, couldn't run for even 45 secs when I started back in September and just ran a 10k. SUCH a good programme....just get going. And well done for even starting x
Wow, a 10k? That's phenomenal. Love the name too 😍
Hi I'm 61 and had never run since school. Struggled with 60 seconds at first! Have restarted the program several times but this time I'm now up to week 8 and can't believe I can now run for 25 mins without stopping! Its a miracle! Still seems like it can't be true. But it really is! Stick with it. Go REALLY SLOWLY and the stamina builds gradually. Good luck 😉
That's an amazing achievement! Good advice, thank you 😊
quirkybeeGraduate
Hi Englishmum 😊
I'm totally the same. I'm on wk 3 and yet to begin it. Felt worn out doing the first 60 seconds, seriously. Out of puff, heart palpitating haha, lol 😂
This forum is fab and very encouraging and I think that this is what we all need, both newcomers and those having done it for a while.
I feel that thinking positive about it all is a big part and sets your mind in a better mood. The walks in between the runs are great for stamina and I look forward to that part 😂 I have yet to try wk 3 (is it a 13 minute run....?) Yikes haha
Keep us posted of your journey and good luck lovely x
One of the best pieces of advice I got on here was to just immerse myself in the present, rather than worrying that I'll never run for 10 minutes or 20 or whatever. I found it a bit easier today and wasn't constantly waiting for Jo Wiley to shout stop! I'm even considering buying some new trainers - get me! Thanks so much, good luck to you too x
WannaberoadrunnerGraduate
I finished the programme about 6 weeks ago and I can tell you that the first 10 minutes or so are easily the most difficult. I feel like giving up, but I don't and it strangely gets easier after that time.
That's so true! I'm on week 7 now and every week I think 'right, I won't be able to do this one' and yet here I am, still going. It's a miracle really!
I think so too. It does get better. I'm starting Stepping Stones tonight.
Ooh what's that?
Once you complete the programme, there is an advanced programme which comprises of three different types of podcasts, including Stepping Stones. They are for the purpose of improving speed and stamina when running.
Oh that's good to know. I was worrying about having to run without someone coaching me in my ear!
There's also the 5-10K programme too, so there's enough to keep you going for a while.
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