Hi I'm April the couch potatoe,
I have heard about the Couch to 5k programme before but never looked into it. I absolutely hate (with a passion) running so have always steered clear of it.
Is there a programme I follow? and if so where can I get a version?
So many questions, and would people say its worth giving it ago?
Hi April, you are here, so you have made a start, well done! Either download the podcast or the NHS app Couch to 5k, nine weeks of running to get you to 30 minutes. Sounds daunting, but just read some of the stories on here and see that you are not alone and we are all here to help 
Hi April
I downloaded mine from the app store its the NHS one.
I was like you not in to running at all but honestly im really enjoying it.
Goodluck
I'd say it's worth it. The hardest step is going out there the first time. Don't think its something for other people . There are a whole load of people running with different backgrounds and different fitness levels. Find a nice place that you like to walk and start from there is my advice. The NHS do a couch25K plan with podcasts. You will get all the info if you stick around on this forum.
April give it a go. I just finished the plan last week. I too hated running, and was a complete couch potato. But after the plan I now love running, have done 6 x 5k Parkruns and last night even joined a running club. I want to run 5k comfortably in under 30 minutes now. My Wife is shocked at who her husband has turned into.
Download the NHS C25K podcasts. There is also an app. Follow the plan for 9 weeks or maybe more and within 3 months you will be a new person.
Keep posting on this forum if you have questions and read other people posts. It will keep you motivated.
Damien
Hi April
Another one who thought she hated running, here. Not quite a couch potato, but definitely under exercised.
First, do a bit of preparation - get a sports bra - I got mine in Sainsbury's: it really doesn't, at this stage, need to be expensive, just comfortable and very supportive.
Find your optimum time for running - I kept telling myself I would go out after I came in from work. Yeah, right, that was never going to happen because I was already tired and wanting to settle down. Now, I wake up and get into my kit before I even think about it and I'm out of the door (after a drink of water) before I am even properly awake.
That has worked for me but you will need to find out what works for you but I hope you find that you, too, enjoy this buzz.
You have taken the first step - you are here - that means you can succeed. Well done.
Definitely give it a go; I would never class myself as a runner and like you have steered well clear. I started just over a month ago and did W5R1 today! You will feel amazing. I run with my cockapoo Molly and have posted my progress from W1. Oldfloss and Regnold have been with me all the way. This forum is great to keep you going. My hairdresser recommended it and downloaded the Ap onto my IPhone. There are 2 APS and its the BBC version I use. I chose Jo Whiley to be my coach but you can choose others.
Thanks everyone very helpful, hopefully I can be as motivated as you all have been. I ve gone and downloaded the app, also as a little self motivation have found a bikini if I do the whole thing I will buy that bikini
Thanks again.
Hi April
Good luck with your running journey. You'll find as said before that if you trust the programme you'll do great and also be amazed at what you can achieve. Only a couple of months ago I remember being exhausted and sore with pains in my shines, calves and hip after week one... jump forward a few weeks and I've just run for 35 mins comfortably and have two runs to go to graduate with my graduation run also being my first ever parkrun!
This site is a great resource and the folks here have been really helpful.
Get moving, you'll be sporting that new bikini in no time 🙂
It's tough if not used to excercise, but what excercise isn't when starting out.. the benefit's are enormous, well worth doing, you won't regret it. A lot of determination & sheer grit is required and it will turn your life around for the better...
The podcasts are best with NHS choicies couch to 5k..Laura (The original & best) and downloaded onto iPhone or iPod, the apps can be unstable and crash and on android phone will need software such as castbox..😊
Let me guess.........you hate running because of some sadistic sports teacher, while you were at school.........join the club.
The best cure and the best way improve your fitness is to follow the NHS C25K programme. Is it worth it? Well, if you want to improve your potential health outcomes in the future, build self esteem and Joie de Vivre.....then, yes, it is worth more than just about anything else you could do for yourself.
Tens of thousands of graduates, a huge proportion of whom, hated running as much as you have become dedicated runners who cannot imagine existence without this life affirming pastime. I would almost be tempted to bet that you will love it as much as me........
Do it.
Hi April
Well done for taking the first steps and downloading the app. I would go with the sports bra suggestion it is important!
I started this programme having lost some weight and given up smoking and was a complete couch potato! It works!!! Now on week 8 and looking forward to my runs. Yes you will be red faced and sweaty but no-one else really cares!!
Keep going and let us know how you get on!! Xxxx
Do it! I started at the beginning of April and am now on W8R3. It's taken me longer than it should because I repeated a couple of weeks as I didn't feel ready to move on. I also had to take a bit of time out for an injury (which I could have avoided). I couldn't run a minute at the start - and I didn't want to run at all but knew I had to do something for my health. After 45 seconds my lungs were on fire and I couldn't breathe. Now I can run for 28 minutes - I still can't believe that! It's hard - of course it is - but it's also a massive adrenaline rush as you achieve more and more and more - and you will achieve more and more. Follow the programme and you will do great! I use the NHS app which is brilliant. You can play your own music and then start the app and at the relevant times, the music will automatically quieten and you will get instructions from the app via your headphones. It makes it so much easier as you don't have to try and time yourself on your watch/activity tracker etc - the app does it all for you and tells you when to walk, when to run AND it gives you encouragement. You can even choose from a number of different coaches - I use Michael Johnson! Use this forum - it's brilliant. If you have a down day, share it. If you have a great run, share it. If you have a question, ask it. It's a wonderful motivational tool. It's ok to be proud of yourself too - we all share your happiness. A couple of tips - make sure you have your rest days between runs. This is so important. You can do other exercise like swimming or cycling on those rest days, just no running. The other tip - go and get yourself kitted out with proper trainers. This is not so important if you are a neutral runner but if you are an over-pronator like me then the sooner you get a gait analysis done (most running shops will do these) and get yourself the right trainers, the better to avoid injury. I didn't do this and ended up having to have two and a half weeks out because of injury from not wearing the right trainers. Good luck!
Getting started
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