today was the day I finally stopped procrastinating & went on my first run. I tried, but couldn't finish the first run. I did about half, then had to stop. also, maybe half an hour later my arm still feels weird & numb.
do I need to search for an even more gentile running program? is there one? do I just say I did it & do the second run on Friday?
I suggest if your arm is numb you get checked out at your Dr's just to be safe
That was a practise run. You go again on Friday and keep trying till you do it. Then move on to the next one. Every time you try you get stronger. You will only fail if you give up.
Well done on getting off the couch and getting out there. Keep at it, and eventually (hopefully sooner rather than later), you'll complete the week 1 run 3 times, and then can move on to week 2. But probably worth getting your tingly arm checked.
Definitely mention to the doctor the numb arm thing.
It's probably nothing, but I wouldn't be trying any exertion until doc has heard about the arm.
thanks everyone. I suspect the arm is less scary than it sounds (I was wearing a top with elastic around the sleeves, and that's where it's numb. plus I'm 29, so not at the highest risk of heart attacks. plus I'm Autistic, so weird sensory stuff happens). I've changed into a different top to see if that solves it.
so, Friday it is.
Good for you !
In that case then, cool. Just keep trying. But keep it fun. If you have to walk a few bits when you're supposed to run, who cares? You can always build up gradually.
I'm not doing C25K. I gave it up. Not because there's anything wrong with the plan, but just because it doesn't fit my idea of fun and if it's not fun and it's not necessary, I have no time for it. But if you can make it work, good for you. For me, I just start up a running workout on MapMyFitness, and see how far I get in 30 minutes, running when I want, and walking when I want. I don't have my phone telling me what to do
If c25k works for you, great, but if you're struggling with it, why not start with something similar and build up.
Good luck for Friday, Jude. BTW I like your pi number!
Re the tingling - if I can share my experience: I get a tingling in my left arm when I go for a walk - usually after about 2 kms. It doesn't happen when I run, nor does it happen when I cycle. Then I had to have a health telephone interview for the company sick pay insurance policy. One of the questions came up asking if I got a tingling in my arm after exertion. I explained I did when I walked but not when cycling. They were adamant I had to get clearance from a doctor before they'd agree the insurance cover! So I went to a doctor who scared the heck out of me saying it might be a sign of angina, and I'd have to go to the local hospital for a cardiac stress test that involved wiring me up to ECG machines etc while running on a treadmill. However I think the doctor over-reacted, because the hospital cancelled the appointment and said it wasn't necessary!
I still get the tingling - only when I walk, and not when I run or cycle, and my regular GP says it's definitely nothing to do with my heart if I can run or cycle without the symptoms. He thinks it could be a trapped nerve in the shoulder region. I'm going to see if a sports physiotherapist can help.
See how it goes on Friday - if the change of top solves it, then fine, but if you still get tingling, definitely see a doctor.
If you find the 60 seconds too much at first, try slowing down a little; you will find your own pace that works for you and you can sustain it. Mine is pretty slow - around 7:10 to 7:30 per km. A friend said for your firs parkrun to aim to do the 5k in 40 minutes, which would be 8:00 per km. That's a really light jog. But if when you start that wears you out, there is no shame in going even slower and lighter.
The course really helps you build up your stamina, I found! I'm in week 8 now, and earlier this week, I ran up four flights of stairs to my office and when I got to the top I thought: "Good grief - I'm actually not out of breath". Previously I'd always ended up gasping for breath on running up those stairs.
I injured a tendon in my elbow once. The resulting inflammation put pressure on a nearby nerve. It meant sometimes my whole arm would tingle or worse, sometimes it would briefly stop working. A few weeks training with a resistance band seemed to sort it out.
You go for it, try a slower pace.
Hey no - just persevere.
I couldn't do the 60sec runs in the first week and now , well what a difference the program makes.
Don't give up - stay on week 1 for a couple of weeks if that helps.
Stick with it - it's fab !
You didn't fail! Don't give up. I could only run for 45 seconds when I started and my lungs felt like they were on fire. It's hard - but it's achievable, please don't give up - we're all here to support and encourage you <3
No you don't! need to search a gentler running programme! I started C25K in December last year, took 3 weeks to be able to get to the end of week 1, repeated the whole programme several times, kept going, going, going and eventually gradauted not long ago: took me nearer months than weeks. I'm certain I'm older than you, certain it was longer ago that I ever ran: not saying this to brag in any way, simply saying that if I can do it, so can you. On this forum there isn't a word called "failure" (BANNED!) they are called practice runs. Seriously. was what you did this last time anything other than a success? You ran, so what's bad about that? Try again, but if you still struggle then PLEASE post again and I'll tell you what I did that worked for me: if it's any encouragement, I managed a 51 minute run today - you can as well. Talk to me here, this forum is what got me through and I'll happily help you too.
If you are struggling with the runs then slow down. It should be more of a gentle jog not a sprint. 🏃
That was a practice. Believe you will do it next time. I still think in many ways the hardest run is the first. This is a mental as well as physical training programme.
The numb arm, I wasn't thinking heart attack but at 29 not a bit stroke risk either. Any neck pain with it, then definitely see a doc before continuing or if it persists but if you have had similar before (and it sound like you have) then you know your own body, so know if it is different. The elastic arm hole top could be a culprit.
Good luck with the next run - oh and don't rush and try to relax
Well done on starting, we all had to do and it's such a hard step to take. I have Michael Johnson on podcast voiceover and one of the tips he says when doing the run, is that imagine you are behind a hedge doing your run and someone is on the other side, they shouldn't be able to see your head bob up and down. If you are going up and down, you're using way too much energy. Maybe you were too keen and outran your own pace, it's easily done.
So slow down the pace take it easy on yourself. You did half the run, that's precisely half a run more than you'd done the day before! If your arm's okay have another go, there's no one on this forum that won't be supportive. We all have good runs and practice runs....
Most people start by running too fast, which means they can't maintain the pace.
Running is defined as moving forward (okay, you can go backwards if you want to!) in a manner that means on each stride both feet are off the ground at the same time, whereas when you walk one foot is always on the ground.
Try the run again, much slower than before and see how far you get. If you still don't complete the run, then try again, maybe even slower. Eventually you will get there. Moving on without completing the run is pointless, as you need to slowly build your stamina to cope with the next run, especially when you move up a week.
Remember to go as slow as you need to.
You will do it.
Well done for getting off the couch💪. I'm sure you feel you couldn't go any slower, but do try to slow down to a pace that doesn't need to be much faster than walking and give w1r1 another go. Keep doing that until it you can do it. I promise you, you will eventually do it. The programme works!
If you are new to running week 1 is a challenge!! 30 seconds seems to go on forever..... I would say to move on to the other runs I'm the week, if I remember correctly they are all the same. Only move onto the next week when you feel comfortable doing week 1 runs.
I remember starting and thinking alot of it was in my head. I thought I couldn't do it because I have cancer and I was overweight but you have to see past all that and tell yourself you can do it and the program does work. I ran for 5 mins x2 and 3mins x2 today and I never would have thought I could do that in week 1.
Your fitness will only improve if you really push yourself. Don't give up, keep trying and you will get through the week 1 runs
I also find I tense my arms and shoulders when I start feeling out of breath so maybe taking deep breaths and relaxing your upper body may help with the arms...
First slow down... you may think you were slow but go slower... The first run for many of us felt very, very difficult...so just relax and know that it is normal!
C25K is a great structured programme.. followed properly, it builds up gradually and safely; if you listen to your body, take your rest days and exercise on those days also, ( link below to one some of us used).you will find it works. You will reach your goal of 30 minute runs having had a great journey! Just check the motivational posts out form folk who are doing or have done this!
nhs.uk/Livewell/strength-an...
The forum follows C25K and the advice given is excellent... try to just move to your next run gently and slowly.. as the runs build up, you will feel amazed at how you progress.
Just read the replies from IannodaTruffe , PippiRuns , again, awesome stalwarts on the forum.. and davidhwynn , he has had an inspirational journey..I know I used those sorts of posts and support from folk who had been there and done that, to keep me going.
My son in law would tell you, that on my first run...I thought I might collapse... now, nearly two years on, still running three times a week and running 10K and a bit beyond!!! I have had terrific fun on the way and still am!
So... Friday! We shall watch for your post.
Confucius knew what he was talking about..." It does not matter how slowly you go, as long as you do not stop"
I agree with the above, I couldn't do a run yesterday due to being at work and not wanting to get too hot and sweaty, but did a really brisk walk, fast as I could for 30 mins. 4000 aerobic steps myst have done something to help my overall fitness! Will go for a run (with masses of walking too) this eve. I walk far more than I run but at least I'm doing something
Slow down. Believe in yourself. The first run feels like it will never end, but when it does, you've progressed. Half of W1R1 is time well spent, and is so much more rewarding than sitting at home wondering if you can do it.
"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." Earl Nightingale.
Hi
I'm not the best person to give advice as I gave up after W5 R1 and haven't run for weeks but after the support from this amazing forum I'm starting again today
Slow ! And then a little slower. That's my advice. It's about building up stamina. So don't worry about getting through all the runs. Use W1 R1 as your first goal and you'll soon complete it. So if you don't manage it first time, have a rest day, and do it again, and if don't quite manage it then, have a rest day, and try again,
Each time you try it you'll be getting that little bit fitter & stronger, mentally & physically Then, before you know it,that will be YOUR first goal reached.
Don't forget Slow
Good Luck
[update] I was running too fast. I did week 1, and yesterday was w2r1 (which was hard but doable, especially the bits that were uphill!).
Welk done Jude😊....
Slow and steady is best. Keep going, you have this now..
Make sure you stretch well before running. Maybe that's what is causing your arms to tingle? Don't eat for 2-3 hours before.
You can do it.
W1R1
W1R1 
W1R1 😁😁😁😁
W1R1
