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Couch to 5K
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Hi, Im new here and looking for advice

ok so i have had the podcasts on my ipod for a while now but only managed 1 run. My partner isnt very supportive so i do lack motivation.

I have started my weightloss journey and need to increase my activity level without a gym membership (I actually like the gym just cant afford it!) but with no help at home and feeling tired all the time i just cant be bothered. I run in my head but sit watching netflix.

Any tips would be helpful

thanks.

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So you started by asking runners what to do, which I guess means in your heart you already know what that is. Kick the couch, get your trainers on, choose your coach - Mr Smooth Michael Johnson is my running date, but Jo W and Sarah M are also highly friendly and recommended. And then the last but most important thing, take a step into the first run and who knows what you might find out there.

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life take over sometimes and end up having to do more than my fair share (support issues in a lot of areas). first run was great and i have no issue with exercise. Just getting to motivation to go out. Once out im good. I already walk the dog for about 2 hours and he is too young to come with me on a run. Just need that push i dont get from home i suppose. sometimes strangers are better at this kind of thing.

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Surely the dog could manage 1 1/2 hours walk 3 days a week so you can run in the other 1/2 hour. The only thing standing between you and success is you. Decide to run, post on here so you know we are all waiting to hear how you got on and then get those running shoes on. The programme is brilliant, the support on this forum is great and the feeling of achievement when you make progress is amazing. Go for it. We all know you can do it because we were all where you are once.

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Um... how old is the dog?

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Let us be your tag team, have a crap day, we'll be here. Have a good day, we'll be here. Seriously you've already started on a change. I prevaricated for 2 months before looking in the mirror one day and telling myself enough is enough. Loads of folk have suffered your doubts, but let that be your motivation. Honestly a nicer more supportive bunch of people you'll struggle to find. Take care and heart and we are here for you.

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OK - so you have been out once. What has stopped you from going a second time? If you managed to do the run then there is nothing physically stopping you. Try to allocate three times in the week to go out. For me Monday morning, Thursday evening and Saturday mornings all fitted into my schedule of work and being the mum taxi. This then means that I am more mentally prepared as Monday (e.g.) is a running day so once the children are out of the house I then change into my running gear and then out I go. To start with you only need to allocate 30 minutes - this time will gradually increase as you progress, but by that time you should hopefully be in the habit of running.

Make a date with yourself, put on your running gear, and get out there.

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Netflix is dear too so ๐Ÿ˜ƒ Running is free, as is this programme, so get out there

What you do is your business so forget what your other half is doing and don't be held back. It's no excuse for you not to shift off the couch because OH is not supportive. Neither is mine but I made the decision long ago to let him get on with his unhealthy lifestyle. We don't have to be partners in crime ๐Ÿ™‚

I can't afford gym membership either but you don't need it. You can walk, run, and do exercise at home. You could you put some music on and get dancing

As adults we should be self motivating. Once you start exercising and eating better you feel much better really quickly and have more energy

You don't need to make massive changes all at once if you don't want to,but do make a start at least ๐Ÿ™‚ This programme is a great way to get moving. It's done really slowly so shouldn't be too hard ๐Ÿ™‚

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sing and dance all the time(was a pro trained dancer) and walk the dog 2h a day. just really lack the get up and go. last time i was like this it was medical but this time i feel the same and most has came back fine. just in a rut. when im out the door i am fine it is actually going out.

He can be a bit of a d*** about things at the moment so it really isnt helping and adds to my stress so i think what is the point before i even get out but i am trying

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It depends how badly you want to do this ?

Nobody is making you do this

Are you really going to stop just because someone else doesn't want you to do it ? Really ?!

I'm a bugger I know ! If someone tells me I can't do I'll bloody well prove them wrong !

It's got me into trouble in the past, especially at school !

But hey ! I'm 51 yr old woman I'm not stopping now ๐Ÿ˜‚๐Ÿ˜‚

I do this because I want to

I want to see if I can run 5K

I think that, for me, is an amazing achievement

Set yourself small achievable goals, and soon you'll be out and achieving what you thought was unachievable !

X

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That's like me OH said I make excuses blah blah and I have back issues so have to take it easy but have since done 2 5ks and feel chuffed to bits even though some of it was fast walking. Proved him wrong ๐Ÿคธโ€โ™‚๏ธ๐Ÿ‘ธ๐Ÿผ

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I think if you set the reminder on the app that will help if you're already going out with the dog anyway , just take him with you. Leave the oh to get on with what he wants to do and once you've done it and hit home I'm sure you'll feel better fir it . I'm the same in the morning but once out there I'm happy.

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Hey the great thing about running is that it's me time and totally, completely utterly free. No sh...y gym memberships, no macho folk running at your side telling you to work harder, lift higher weights. Just you, your coach and your mind - it gives you freedom to concentrate on you and you know it really helps you feel better. As my new found pals said this morning a training programmme is a beautiful start to a day. So gift yourself beautiful !

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If you're walking your dog 2 hours a day then 30 minutes of that could be your time to exercise! I doesn't help if OH isn't supporting you but what I do is get out there and prove him wrong๐Ÿ˜Š๐Ÿคธโ€โ™‚๏ธ

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with the kids off i only have the evenings or 5:30am. Between making dinner when he decides to finish work (2 different meals at the moment because he has decided he doesnt want to eat the same) and walking the dog for over an hour on top of other things while he sits on his ass im finding it difficult to schedual something. (it was the same when i was working). I also cant schedual the weekends at the moment as he is working most of them due to staffing issues. I really need to find the time before i can schedual runs.

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A lot of people take their dogs on their runs - last week a border collie went shooting past me followed by its owner (I am not very fast).

I know that it may mean stopping to do clean up duties but it does seem to work for some.

Sorry, not really experience in OH not being supportive as I have the "you need to get outside in order to run" nudge from my husband.

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my collie cross is to young to come out with me as he is still a pup. It isnt recommended until they are a year. he is 7month. i had to talk to the vet to let him walk so much.

support in our house = he didnt walk the dog when i had medical issues for a few days and couldnt physically walk him myself. i couldnt even sleep or hold the lead without being in pain.

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Okay, so forget my previous question.

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The advice to not run with a dog really relates to substantial running, if you're at the start of the programme then the first few weeks wouldn't even be noticed by your pup, if you were taking him out on a 5k then I'd worry about running when he was still growing etc but the short early intervals wouldn't hurt and by then you'd be hooked and more than happy to make time and be motivated... give your vet a call and ask tell them the duration of the first few weeks and ask their advise.

I've got two GSD's so am very conscious of hip and joint issues having been through CDRM and Dysplacia with rescues in the past but it is worth making that call to your vet as it is unlikely your level of fitness and ability early on will damage your pup... soon you'll be running rings round him.

My advise is to call the vet and discuss it before accepting a blanket 'Don't run until they are a year old'

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Sounds as though it isn't a happy household at all, you sound so negative that it may be that you need some professional support to help you get in gear. But you have sooooo much to gain from doing C25K (And your children and your husband have much to gain too) Don't wait to do that next run (and well done for doing the first one)

Quite possibly the lack of support at home is because he is aware at some level that this is a very powerful programme and that once you've completed it, there is a limit to how much **** you will tolerate in your life and he's a bit scared. Or fighting his own demons.

But you do not need to 'schedule' runs. That works for some people of course. Go when you can, so long as you leave at least a day between each time you go out. You mention 5.30am... so off you pop then, a good time of year for that! I used to slide out of bed and be back in bed before my husband woke up (he was so negative he would leave the room if there was any mention of running)

Sounds too as though you have school age children - so you can go out with them! Dog plus children is a challenge (but I'm guessing you could leave him at home) but we had one woman here with four children, some on the playground whilst she ran round and round with little one in a pushchair.

As to the dog... you're a beginner runner on a very structured safe programme that has nothing to do with speed, he's used to walking 2 hours a day and you're not running every day. It's a running motion not a sprint, keep it really lose and gentle. I bet you already walk *much* faster than I ran when I started (especially with all that pent up rage!) If you need him to be on a lead because of where you're going or where he's at with his recall, then a harness and a waistbelt lead (I like the Trixie one) would be a good idea. You can whack the podcast on for half an hour of his walk and by the time you get to the end of the programme (when it'll be 40 minutes total, only 30 of which will be running), especially given that you might not get out every day you'd like, he'll be just about 10 months.

(My husband was so negative about my running that he would leave the room if there was any mention. Now he insists on telling everyone about it and I definitely detect pride!)

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That's. Good idea aswell as setting the reminder they have on the app. I use Sara Milligan and she keeps me going

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Hi Shaz, that first step is the hardest one to make.

You have the podcasts, you have been out for one session, so you have some running footwear and a sportsbra. You just need some motivation...

You won't be running alone as you will have your coach (maybe Laura on the podcast ) encouraging you. Then you have everyone on this forum rooting for you and waiting to hear your run report...

Its your running journey done at your own speed so its quite ok to go out for that half-hour and do something for you. You're right its free, no gym membership required, just find somewhere flattish if possible and off you go.

The plan works, just take the running sections nice and slow and steady. Have one rest day at least between run days, do some gentle stretching after the warm down walk..then come on here and tell us how it went..๐Ÿ˜Š

Good luck with W1 R1 (or R2 if you felt that first one counts)...

You can do it....

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I find that sometimes if I plan and think about things I don't do it. Spur of the moment sometimes is great. I woke up the other week at silly o'clock on a Sunday morning and went out on dog walk. Hadn't planned c25k that day but when I got out I fired up the app and had JW guiding me. I enjoyed it. Can't help in the domestic side of things. My wife is doing c25k and she is a week ahead of me. So I play catch up when we go out together. Some days I go myself and clear my head.

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It's dead easy to sit on the couch. It's lovely and comfy & cosy. I love sitting on my couch especially when I've been on a run !

Get up

Put Trainers on

Get some music on your phone

Get Couch - 5K app

And get out there and start walking !

If you feel like having a little run, like on Week 1 Run 1, then have a little run, if not don't, just walk

Then you can go home and sit on your couch knowing you've earnt it !

Then do it again in two days time and before you know it you're running ๐Ÿ™‚

Trust me YOU CAN DO THIS !

X

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I run in the mornings

It's a love /hate thing

Hate getting up

Love being out early mornings

I have no motivation to run in the evenings. Just don't think about it

Get up, put your stuff on and go ! Half an hour and your done ! X

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Hi Shaz, I am an arch procrastinator and also on a weight loss journey. In order to make any progress at all I have had to fundamentally change my mindset towards running and improving my diet, from viewing them as unpleasant things that I SHOULD be doing to enjoyable things that I WANT to do because I ultimately know that they are going to make me feel better both physically and emotionally.

I wouldn't get myself out of the front door without these mind games but every time I do, it re-enforces that running makes me feel better in every way and then the next outing is a little easier. Think of each run as 'me time', an important investment that you're making in yourself because how you feel and experience life matters.

As for him indoors, I am sorry that you're not getting the support and encouragement with this that you would like and I am sure that isn't easy. However, this forum is here for you and is incredibly supportive and positive. At the same time, you don't need his approval or permission to do something great for yourself. Plus, he might just change his tune as you become healthier, happier and more empowered!

I wish you the very best of luck. Do keep posting to let us know how you get on. x

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Hi Shaz,

Yes, you do seem to have a lot on your plate at present and not much support.

In a few months time your dog will be able to run with you, its only a slowc jog, in the meantime, have you got a friend with kids who you could arrange a play date with... a couple of times a week.Then you could run while they look after yours for say an hour and you return the favour...

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i wish. they live 20 miles away. the joys of it all lol. i will make it work, just need to figure it out.

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So what you are saying here is that, it being Summer holidays, yes, now is the time that's most possible, and if your budget doesn't stretch to the fuel or bus to get you there, you'll be inviting them over.

You might also find that if you do what one forum poster did and take her children to the park and run round and round and then sit on a bench and have a rest, you'll make some more local friends too - not instantly, unless they are people you've met at the school gate, but an investment in the future. Just a smile and a "Phew! That was tough! I'm doing the Couch to 5K programme" could start a conversation. It's not a good situation to get to the end of the academic year at primary school and not have anyone's contact details and often friendships arise out of favours asked out of desperation!

Just a thought, but if what you've told us about your domestic situation is actually only the half of it (which could explain your profound sense of disempowerment), please do make a call for support or see your GP and tell them. There's a much better understanding of the impact of emotional abuse now.

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You can blame your partner, the dog or Netflix, or maybe the couch is at fault..................but it is time to face the fact that there is only one person who is stopping you and only one person can make you do it. That person needs to look ten years into the future and decide how far into an unhealthy life style they are willing to let themselves slip. How much avoidable disease they can live with.

The alternative is to take control of your life, get fit, reduce the risk of those diseases. We all have things that get in the way of exercising, but frankly you haven't mentioned anything insurmountable. 5:30am is a wonderful time to run at this time of year. This programme works and has totally transformed countless thousands of people into runners, who are genuinely happier and more confident. People who meet life on their own terms, not dictated to by the limitations others want to impose on them.

This forum will back you up all the way....support, advice and a boot up the backside when needed. You can do this.....it is your decision.

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If you get as much from the programme as most of the people on this forum do your partner will be so impressed at the new motivated, energised and fit you that he/she will want to join in! ๐Ÿ˜‰

Go for it and let us know how it goes!

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I feel that you are finding barriers rather than solutions. The OH? He's not going to help so shelve the resentment and do something for yourself. The dog? I have a young collie and he will walk all day, but doesn't need 2 hours... pinch half an hour from him 3 x weekly and by the time you've finished the programme he'll be mature enough to run. He'll benefit in the long run. The mental attitude? You seem to be focussing on all the negatives and none of the positives. You need to step out, do the run and come back here to report. I'm sorry if I seem a bit stern but I think you need the Hard Word!

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You have school age children, yes? So you could run round the garden with them. Or run around the house with them. Or take them to the park and run with them there. Those small run/walk intervals of the first few weeks should be doable by even quite young children. If they are older, maybe one of them could be responsible for the dog so mum can run up and down for a bit. I'm afraid my other half would get short shrift from me if he decided he needed me to make him a happy completely different meal to what everyone else was eating.

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ADMIN can you please delete this post as i cant. I asked for advice on how to motivate myself when i lack and i fear most of these posts are about about social bashing and being judgments a** holes. sorry to those who were actually helpful but for those jusdgemental arses read a post properly and get a life!

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Hi. It's s real shame if the comments have made you feel worse about your running, getting started is so difficult. I wouldn't go for a fixed schedule, I would combine it with your dog time, I have had pups and if he is rushing around off the lead you running as well for a couple of minutes as well won't hurt him, and take the pressure of yourself. One session at a time, if it doesn't go well, try again next time. You can do this at your pace in your own time, for yourself regardless of anyone else. Go for it.

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Well feeling worse isnt the point and i still want to run.

I was looking for motivation but a lot of people imply i dont go out with the kids and i am suffering emotional abuse!!!!

my life isnt perfect, we are having a tough time and am very honest being judgmental is not being supportive.

i thought this was a c25k support network, just like the nhs weightloss page but it clearly isnt.

Im sorry i dont run. I have never been a runner but my question was advice to get motivated to go run, without the kids and do the c25k. my family only came into it as i have very little time to myself. (fyi i was probably fitter than most on here until my early 20s but life takes over!)

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