Hi! I apologise in advance if this post goes on a bit..... I'm Louise, I'm 39, and on Tuesday I went for my Week 1 run 1. I haven't told anyone I'm doing it I didn't even tell my husband until I came home hot and sweaty! I just needed to take that first step myself. I've noticed the amount of people lately that are getting into fitness rather than drinking and smoking etc on my weekend Facebook newsfeed and have been thinking.... I wish I could be that person who says 'I never thought I'd get into running. : I have quiet a stressful emotional job, and since becoming a mum 7 years ago I've noticed my anxiety getting worse. I've chosen to give this a go for both physical and mental health. I used to love dancing etc but am now very unfit. I have a few questions if anyone could help, advise or encourage..... I didn't quite complete my first run. Does that mean I'm super unfit and should I redo it? I was going to go out tonight for the second time, but my legs are still aching. I'm not in pain but more they've 'seized up : should I run through this or have another rest day? I don't want to be not able to complete another run. And lastly, how do I know if I'm running too fast?? Thank you! Hope you're all enjoying your journey 😊
C25k First Run Advice : Hi! I apologise in... - Couch to 5K
C25k First Run Advice
People posting their selfies and their exciting lives on facebook! Well, it got you off the couch anyway. Running is great for anxiety, and you made a good choice. You are already out there. It's normal if you haven't done much exercise lately to not complete stages - just redo them, you will be glad when you are at week 6 or 7 that you did this. Personally I know when I am running too fast I just start over heating (my head) like a clapped out Ford Mondeo with a rusted radiator , but the slower you go the better, at this early stage as you are susceptible to injury if you push too hard now. No harm breaking into a walk. Experienced runners break into a walk sometimes. Walking and running is good exercise.
If you don't complete a stage it's a good idea to redo it after a rest day. As you are very new I wouldn't set off for a run if your legs are really aching in the morning. Remember to do a brisk warm up walk before the run and do stretches AFTER the run. You will get good advice on here from seasoned runners.
Welcome aboard Louise! Very well done for getting out there, on your own, without telling anyone. I love that. 
And well done for coming along here. You'll get lots of support and encouragement.
I think if you ran on Tuesday you should be fine to give it a go tonight. Your legs may well be complaining a bit - they were probably very happy on the couch, thank you very much, and are disgusted to learn that they now belong to a runner.
If it's not just stiffness and becomes serious pain, stop. If anything twangs followed by agony, stop. But don't worry about some generalized discomfort.
You might well complete this run more easily than the last - since you've already done one - but if you're struggling do try to slow down. Setting off too fast is a common problem at the beginning. And actually even if you end up running so slowly that you think, "Huh. I could WALK faster than this", you're still doing the right thing. Running is a different motion from walking and takes more effort. Once you've finished the nine weeks you can start thinking about speeding up! Honestly, don't worry about going fast at the moment.
Your legs are going to ache as they get used to the new regime of running. Try to keep as mobile as you can on your rest days by walking, swimming (if you have time) or cycling. So long as you don't incur an injury by going too fast you should be OK to run. Don't worry about not completing a run, just repeat until you have successfully run the week 1 run three times them move on. Obviously it is very warm at the moment so this will have an impact on your running so make sure you are hydrated, slow down on the runs so that you are able to breathe, and slow down on the walking - it doesn't have to be brisk.
And finally - well done for getting off the couch! It is a great feeling when you have been out even if it is a practice run as we call them. Enjoy the time you are out there, even if it feels like hard work, as there is a new life ahead of you.
Hey there I started just 12 days ago and have just completed run3 of week 2, so your struggles are like mine just a couple of Sundays ago. The biggest thing you have done is got up and done a run. It doesn't matter one bit if it didn't go quite to plan. Life generally doesn't ! Summertime can be quite hard, as we all tend to think warmer weather is helpful. When I am warm, it's dead easy to think my muscles are... and yup you've guessed it I overcook! So slow down, chill out and you'll make progress - from what I see everyone here on this forum is soooo supportive, keep posting and running and you'll amaze yourself with your progress.
Hi Louise and welcome You have done the most difficult bit which is making the decision to do it and getting out there for your first run. It is hard and you may want to complete each week twice? The body will complain and you will have niggles etc... but if something persists then get it checked out.... enjoy the changes it will bring to your life
Did you stretch after your run? That's essential. You need to complete each run 3 times so if you didn't complete it that was a practice so try again. If you did all 3 runs no need to repeat the week unless you really were struggling a lot.
Aching and discomfort are normal so as long as it's not pain you should be OK to run. Rest days are essential.
Once you get into it you get the hang of how to know when you need an extra rest day or if you ran too fast.
Well done for making the first step and in a few weeks I guarantee you will be amazed how long you can run for. That makes you feel brilliant.
I just did my second run last night. I was aching yesterday but once I moved around a bit it eased. I went ahead with the second run and today I don't feel achy at all. In terms of speed at present my jog is not much faster than my walk if that helps at all. Well done for getting started. Onwards and upwards x
Hi louise and well done on starting the c25k plan.😊
All good advice above. Do some gentle leg stretches after your warm down walk, while your muscles are still warm.
Drink water on your rest days too.
Good luck😊
Can I also ask how fast you ran? You should be doing a gentle jog rather than a run. You are training your body to run for long periods and are building up your stamina not learning to sprint.
As has been said stretches after your warm down walk will help nhs.uk/Livewell/c25k/Pages/... , and keep yourself well hydrated 'every' day.
Other than that take at least one rest day and more if you feel you need it. Aches and pains are normal, but be mindful they aren't more and err on the side of caution.
If you didn't complete the run then do it again.
Thank you! I always drink lots of water. Always have. I'm really not sure if I was running too fast or not. I've literally never ran before so I genuinely don't know how to measure it. I couldn't run fast if I tried lol but I did feel that I was running if that makes sense lol x
Are you all notified when I reply?? I just wanted to thank you for your kind words and encouragement. I went out again tonight. Sun had gone by then and wind was lovely! I completed the full 30 minutes this time and the aching wasn't really a hindrance. Also went slower.... Next run scheduled for Sunday 😊
Aches? Welcome to your fitter you. Now you are a runner you'll always have some part that is aching. That is how your body reminds you that you are a runner.
Running too fast? Yes, you are running too fast. Slow down!
Once you can happily run for 30 minutes you can think about running faster. For now, slow down.
Welcome and well done. The hardest thing is starting it. I have tried and failed C25k a fair few times and given up because I just couldn't do it. I'm now well on the road to success this time. I'm 53 and after about 15 years with numerous attempts to succeed I am finally going to graduate next week having had the help of a run leader through a running group. This time I started with a five week walking for fitness programme which built up to 30 seconds of running followed by this 9 week C25k during which I was encouraged to run really slowly. I was told that the most common reason for failure is running too fast. I run as fast as my other half walks and it's worked. I can do it! And I'm starting to get faster too.
Slow it right down. It a minute is too much, just keep trying until you can do it. Then do Week 1 and progress. Best of luck. You really can do this. Don't leave it 15 years.
Hi there, congratulations on choosing this programme....I can promise you, it works! Just go slow, slower and slower still, be kind to yourself, drink plently of water and push on!
Even after two or three runs, you'll find things a lot easier and will feel yourself rapidy improve. It's magic!
By week 4, you'll be desperate to go out for a run, even on your rest days.....don't though, because you'll risk injury. By the end of week 4, you'll be a bona fide runner!
Listen, if I can do it, at 52 and utterly exercise phobic, ANYBODY can do it, and you certainly can.
Best of luck 😀
Well done on getting out! I was the same, my other half is younger & fitter & wanted to go out with me when I said I was going for a jog. I said no as for me to stick with it I needed to be my motivator & want todo it. There have been days (only on wk2 - I did 2 extra wk 1 runs) when I thought about delaying, but the moment I thought I'd delay I thought that just gives me an excuse to drop it.
Have a stretch, keep going - you might find going out will help with the aching.
You can go out & do this.
Slow and steady.
Trust the programme - it works! No harm in repeating any of the weeks until you think you've nailed that particular week.
You CAN do it .... and yes, it will help with your anxiety.
You go, girl! x
Good for you for getting out there and it is a big adjustment but soooo worth it both physically and mentally. I remember thinking that my legs had turned to lead they felt so heavy whilst I was trundling round and so achy after but that does improve as time goes on. You can do this......and there are so many lovely folk here on the forum ready with an encouraging word and some sound advice to help you in becoming a runner 🏃🏻♀️Yay! 😀
Well done you for deciding to give this a go . It will almost certainly help with your anxiety . 1) I would repeat your run as you didn't complete it... this is fine to do , lots of people repeat til they can do it . It will give you a great sense of achievement when you nail it! Don't worry too much abou "does this mean I'm unfit " you are getting fit that's all that matters . I would suggest you have another rest day. Always have st least 1day between runs ( I prefer 2 & even 3 )
If you are struggling to breath you are going too fast . Slow it down . Good luck & be proud for starting !
First run
First Week-Second Run.
Week 1, run 1...C25K here I come!!!
First Run
The first run! 
