OK first experience - stamina is my problem so I'm not anticipating lasting the course! Did my first run on Friday, it was ok and I have to admit I was pretty chuffed I did it.
Went out and regretfully drank too much that night but luckily Saturday was a rest day!
Just flopped onto the sofa having pushed through the second run - I'm already wondering if I'll keep this up - I need breathing tips and to know if anyone else felt like this so early on? Looking for reassurance I suppose as I'd like to be able to run more than a minute at a time but I can't see that happening as all I think is "time is almost up, Jo will tell me to stop any second now" - it's bad isn't it? I'm not even grossly overweight just very unfit and I worry about my heart!!
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Kmh1970
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I was the same. Week 1 was tough and I never thought I'd run week 2, let alone finish it!
On a few rest days now before week 3. I can feel some progress but it is slow and I have been disheartened as I am still finding it difficult but I guess slow progress is better than none. We aren't all turned into athletes over night I guess.
Thank you - well done on completing week 2 - OMG I've only done RUN 2 lol - I'm pretty stubborn though so I'll keep going - I haven't told anyone (apart from my immediate family) that I'm doing this as I couldn't stand the embarrassment of admitting I can't even run 2 minutes!! Good luck - rest day tomorrow 🎉👏
Solidarity here! I've just finished week 1 and have felt the same way as you for the duration of the week. I'm not overweight (I'm 5'4 and weigh about 135lbs) but I have NO stamina because I have not exercised in about 7 years... I find myself audibly wheezing at around 40-50 seconds into a run and thank the lord when I hear Jo say slow down (not bad, just natural!).
I read somewhere that you should try to take one breath for every 2 strides, and I don't listen to music while I run so I can concentrate on my breathing. I also noticed yesterday that I was a bit slower than usual, and I found towards the end that my posture was really bad - it makes sense right, because I was kind of squashing my lungs by being slouched over. When I straightened up I felt better and was able to really push on my last run.
I will say I think my breathing got better in my latter runs, so keep powering through!!
Great thanks - I think that's all I need to hear - that I'm not the only one who breathes so heavily and that it will improve - I also haven't exercised in years - I have the occasional bursts of swimming (went twice one week!) and that was it - I used to be a keen netballer but then had my son and that was 11 years ago and I haven't really done anything long term since. I envy those who can run and enjoy it - toning up would be a bonus too! Keep going girl power 👊 boom! Xx
Stamina is my problem too😬 I've just finished W1R2 and I wonder exactly the same as you (How on earth am I gonna finish this run) I found myself talking out loud above the music "Come on Jo talk to me tell me to slows down n walk" 😬 I often had to remind myself that that fist heave off the pavement and into jogging mode is a milestone for me as also not overweight but extremely unfit yet here we are running along the road all sweaty for 7 minutes out of 30 so one run day at a time it is.... don't worry about the finish line just keep going 😘 I'm with you on this one 🏃🏽♀️
To be completely honest I've done W1-W2R1 several times (Still puffed n panted all the way round) with a different app but was afraid to push forward 😬 then found this site and realised I wasn't alone so started again following advice to slow down n keep going so with a positive mind set to keep moving forward I started again W1R2 is in the bag Roll on Tuesday evening 💪🏼🏃🏽♀️W1R3 💪🏼🏃🏽♀️😘
Just slow it down and keep going steadily - it will get easier, I promise you! Better to go slow and manage the runs, than go too fast and have to walk. Good luck!🙂
You can do it if you want to. Make sure you run really slow and then a bit slower. You will find magically you manage the next week even though you thought it was impossible. And if not, you just try again till you manage it. Then move on. Most people take more than 9 weeks to finish.
You will be out of puff though. As your stamina improves the runs get longer. But it does work so keep at it. The feeling of achievement as you complete each week is amazing.
Lot's of people are the same when they start, I was for one, it's so hard when first starting, and when I finished the runs would sometimes fall asleep, felt good for doing it though!
As already mentioned keep it slow, slow n steady! Only just above walking speed, don't push it, need plenty of determination, and as you go on breathing will hopefully become more stable and less of a problem.
If you're so worried about your heart then please see your GP for a checkup to give you peace of mind..😊
I'm sure most people will be able to identify with this post - I know I can. On one week I remember checking my phone was working because I hadn't heard Michael Johnson tell me to stop running yet - my phone was working fine!!!
I am only on week 4 and I admit it's been tough. I found my last run (yesterday) particularly hard. I did complete it but I got home thinking "is it worth feeling like this?". However, I know that the feeling of completing my next run (even if it's not in its entirety) will be a hundred times better than the deflated feeling I felt yesterday and I'm actually itching to go on my next run so I can still two fingers up to the negative vibe.
I hope you do keep up the c25k programme and get as much out of it as so many of us on here do. We're here for all the highs and the lows. Keep us posted
Well done for getting started. Don't despair you will get through it, it has seemed impossible to lots of us.
Probably the most important thing is to slow down, even if you think you're not moving! It's not about speed or distance at this stage. Make sure you take at least one rest day between runs and trust in the programme. This is all about you, it's not a race or a competition so listen to your own body.
Don't worry Kmh...this plan is all about building stamina.
You are 'learning' to run from scratch, the run sections are just a light jog, (not a sprint) and then you walk inbetween to recover. You do each session(week) three times with at least one rest day inbetween then move up to the next session.
It is designed to be demanding, but doable. Its really important to go slowly enough in the run section to be to just manage it, you will feel puffed out, slow down and take it steady.
Succeeding at these runs becomes so satisfying and your confidence grows as does your stamina with each session.
You will find that your breathing will settle as you move through the program and you WILL be able to run for a prolonged time.
Loads of us have proved it works and now run regularly.
So think of it as a training plan, go into each run with a positive mindset and wait for the magic to happen.
Good luck and keep posting so we can cheer you on.😊...
You are far from the only one to feel like this - in fact, I think the majority of us did. I couldn't run for more than 45 seconds at first - my lungs were on fire and my legs wanted to give out. It was awful. At some point your breathing gets easier - focus on pushing your shoulders back and opening your chest to make it easier to breathe - but don't obsess about it. If I'm honest (not sure I've confessed this before) I'm not sure I ever intended to complete the programme - I just wanted to be able to run for a mile and I didn't really hold out much hope that I'd be able to do that. I had to repeat several weeks and had an enforced break (my own fault, not listening to the experts) as well. And then, lo and behold, I actually managed to make it to the end of the programme - although it probably took me the best part of 3 months to get there. I NEVER thought I could do it, not at first. I've never been able to run despite numerous attempts. But I can - and you will to. Focus on each week and don't look at the next week until it's time to run it. You can do this. Just believe in the programme and run slowly. You can focus on getting faster once you've graduated!
Rebecca is spot on, funnily enough the breathing tends to work itself out. You can get incredibly stressed about it. I can recall Mr Smooth telling me to count to 4 and I was swearing at him, because that was just another thing I had to do..... Btw this lady is going to do a triathlon. So if Rebecca says it's doable, then she really is a most credible source of help. We've got your back, you just need to keep getting back in your trainers and we will cheer you every time you do
Almost everyone feels like that - and some of us still do!! You're supposed to be able to run slowly enough that you can have a conversation - that is definitely not the case for me and I don't think I can run much slower without stopping completely!!!
Well, I was exactly the same...but now I'm on week 3 run 3 daren't move on as I've tried week 4 run 1 but can't manage it, I suppose running any time is better than not running at all.....but I'm desperate to run further...I've had brilliant advice from this group & lots of encouragement...keep on batting away at it, I could hear my breathing over my music at one point, but not anymore...which amazes me...it will get easier I promise
The best tip anyone gave me was to run as slow as you dare. It made me realy evaluate my pace. I then imagined my shoelaces were tied together so I couldn't reach out. I then practised slowing down the number of paces per minute - just so that I knew I could do that when necessary.
I had got to week 3 before I found I couldn't do what the app said (3 minutes) and this was the point at which I learned about pacing. I still run very slowly but yesterday I did W9R1 at a park run, abandoned the app instructions and ran the whole 5K in 41 minutes. At the end, I was still running and had not walked at all - I was passing people who had been running ahead of me but had now started to walk. I am 61 and have never done any serious exercise or sport before.
So yes, you can do this. Trust the app and run as slow as you dare.
Good luck - see you on the graduation podium when you reach it.
No need to be jealous, mummycav; it'll be you soon.
I should say that, early on in the programme, I would repeat runs until I was confident to move on to the next - this has meant that I have taken much longer than 9 weeks but that I am further ahead in my stamina, I suppose. I was certainly ready for the Park run, as was shown when I managed to complete it.
I think most of have felt like that at some point, i was the girl at the back in athletics at school, the girl that walked the Xcountry and this morning I finished w5r3 a full 20min run with no breaks! I have followed the program, taken my rest days (extra if needed) embraced the beetroot colour & am actually looking forward to week 6.
So continue with the program and you will find you get stronger and your stamina will improve and above all take it slow, steady and enjoy the ride 😜😜😜
Many, many of us felt like this.. so welcome to this great running family!
Now. just, please... anticipate finishing the course! Because you will , yes you will
Slow and steady. take your rest days, more if you feel you need them.. listen to your body, and yes, it will really grumble at you
Relax and just breathe... you do it all the time, and the moment you overthink it.. pow!
Just think, I am warming up, just walking slowly, now I am going to lightly and easily just speed up a bit.. look around, make a shopping list, sing a song in your head. Light easy steps... and a smile..
You are still here, you survived as did all the other folk on here and we will be with you every step of this wonderful journey!
"" Remember, everything you need to do... is already there, inside you!
I remember those early days all too well. Agony and aching legs constantly even on rest days. I say get the music on. I did the first couple of weeks without it and found myself counting my steps obsessively and getting quite upset when I'd done what should have been enough but no instruction to walk was forthcoming. Now I listen to music and the counting has stopped.
By the way, I start week 5 this week! If I can do it (48 years old, no serious exercise since having children, catalogue of minor health issues) then anyone can.
Oh, and do your body a favour and cut down on the alcohol....little and often and no more weekend binges!!!
Ha ha ☺️ i consider myself well and truly told off! Honestly though, usually I do only drink little and not THAT often, but once in a blue moon if a party comes along letting your hair down is OK surely?!!
I have the radio on but my mind over rules this distraction and I'm just focusing in when it's time to stop and walk - having read all the useful experience I'm going to plod on in the hope that this will pass and that the breathing will get easier.
Lots of people seem to have repeated weeks 1 and 2 to build stamina which sounds like a good idea or should I push on? Thanks for taking time to respond, even though I've been a naughty girl! ☺️
I thought I couldn't step up from 60 seconds to 90 seconds running but I could. I think if you repeat weeks too much you just get comfy at that level rather than pushing on through the exhaustion barrier that the next week brings. You will be surprised (and pleased) that you CAN do it - I know I was.
Hello Kmh. Just briefly, so long as your legs are propelling you just enough so you are are a bit puffed out (but not wheezing or struggling) then that's all you need. Inclines accentuate this so I used to pad up and down a flat bit of pavement, slower than the postman. If you make the first run intervals very very slow, you're more likely to have puff left for the later ones. Good luck!
Don't worry - the breathing will definitely fall into place before you've even realised it. I used to wheeze like an old boiler in the first few weeks - I felt I couldn't catch my breath and started to panic a couple of times but I persevered and it soon got better. My breathing and pulse rate are back to normal very quickly after 5k now. I am still about 15-20 kg overweight but the weight is still coming off (just weighed in and have lost 14.5kg all together).
Stick with it and try to lose yourself in other thoughts whilst running. 👍🏼🏃
It is slow progress at the start but the plan is designed to build you up in slow stages. I've just finished week 7. I think it was about week. 4 or 5 before I started breathing rather than gasping for air. Suddenly it started to feel like I could do it. Trust in the plan and it will come good. You can do this. Slow and steady is the mantra. Just keep on keeping on
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