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Couch to 5K
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Oh to be able to do this!!

A few years ago, in an effort to try and get healthy I joined weightwatchers and to supplement my diet program I download the couch to 5k program.

My first efforts did not go to plan.

Firstly I have an ample bosom so armed with a sports bra on top of my bra in a vain effort to tame my assets I set out with dog in tow. Mistake no 1. I didn't want to look an idiot that's why I took the dog with me. I set off to the local field with the dog then having arrived at my destination I pressed play.....At the first run Basil decided to poo. Paused to program whilst I dealt with matter then restarted. Next run involved me jogging whilst Basil pulled himself along on his belly. I don't know whether I ran too quickly at first but I found that the walking recovery time wasn't long enough to recover from the run. In the end, every time the voice asked me was I ready for my next run I replied no I'm not!! There was two young teenagers sat watching my shenanigans and I'm sure they thought I was some mad woman. I did complete the first program but walking home via the supermarket, I thought I was going to die. My legs were like jelly and I did think they would give way. I did make it home and was so relieved I had decided to wear a hoodie on top of my t shirt as I discovered my t shirt had ridden up with the jiggling of my assets exposing my two bras.

I would like to try the program again. Any suggestions as to what is the best way to go about this?

11 Replies
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Hello and welcome!

Firstly, you need to take time out for yourself. Reading your post, last time you were trying to do too much in one go and and too many things to distract you.

Secondly, get the sports bra situation sorted out - you shouldn't need to be wearing two bras. Just the sports bra on its own should be enough and should be more comfortable for you.

Thirdly, take each run slowly, and then slow some more if you find you are struggling. Take your time to recover in each walking section, it doesn't have to be a brisk walk.

And finally, you need to just get out there - it is the only way to start and is the biggest step of the programme (which you need to trust).

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Ditch the dog, go on your own and do what the podcast or app says . Don't pay any attention to anything else, just get on with it

If you go very slowly you'll be fine

On the WW front, If you stick to the plan You'll lose weight

Both plans are set out for you. What can go wrong πŸ™‚βœ”οΈπŸƒβ€β™€οΈπŸ‘

Have fun! Making healthy changes to your life is cause for celebration. Here have a glass of something fizzy . Cheers, here's to you. πŸ₯‚πŸ˜ƒ

Yes,,of course it's water 😁 Your hand is held during the runs and we will be here when you get back

Bon voyage πŸ‘‹


I must admit I ditched weightwatchers. I hit a plateau and couldn't lose anymore weight. Was told I wasn't eating enough so ate more and gained so reduced my intake and didn't lose. Then tried slimming world and initially lost , weight did all my thud thud clap routines at home on alternate days. Hit the same plateau at my 3stone loss . Work commitments changed so I couldn't go to group anymore and online support isn't good with slimming world so rejoined ww. Their plan has changed so much and despite the great community side of things I was just too hungry.

I have now found the nhs weight loss program and I think calorie counting is better for me. The community is brilliant. Next step is tho get the podcast again. I could hopefully put it on my phone as my shuffle might just mess around the program a bit.


It sounds like leaving the dog at home might be a good idea.

As a less than amply bosomed male, I will leave others who are more suitably qualified to address that particular area.

There is no reason why repeating the process will give the same result. You can do this, if you really want to. Just keep it simple and focus on the task in hand. We can provide advice, support and boots up the backside ( my, aren't we versatile), so leave dog and excuses behind and get out there again.


Thank you for the advice. I have some better sports bras now so here goes. You'll make a runner out of me yet.

I would like to do the race for life in memory of my Dad who lost his short battle with cancer last year.

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So you need no motivation from us at all, as your dad's memory I am sure will spur you on. But for the hints and tips for making it easier, we're here. Ups and downs we're here. Even pesky sports bra advice we're here. Oh and one thought it's not us who will make a runner out of you. You will make a runner out of you and you've already started.


Welcome to the forum!

Rule number one: this is something you are doing for yourself, and nobody else. So forget about taking the dog, or anyone else - this is personal quality time (or it will be once you're hooked). Don' worry about other people - only you know how long you've been doing this, and the opinion of complete strangers shouldn't have any weight in your decision. We've all pretended to be running for a bus at some point, but it won't last for long.

Get yourself a good flopper stopper, some comfy clothes to run in, and a pair of running shoes that didn't fall of the Ark, then download the programme, go out, and do the first run. Then get back here and tell us about it. Simples.

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Hi I'm in the same space as you by the sounds of it. Been on every diet going and even tried every gym in a 5 mile radius. But somehow I always end back at square one (usually with an extra half stone to add to my total). This is it for me this time and I'm sure it will be for you too 😎


Welcome and well done for getting out thereπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌ

I would also say leave your hound at home, at least initially. Later on, you do less switching from running to walking so depending on the size of your dog and how much he/she likes to run, it might work to go together.

I suspect you took the dog because you felt self conscious.....along with many of us. So I'm going to tell you how I got round it, everyone has their own story and you can take the bits that work for you, ditch the rest.

I started in late April so it wasn't particularly warm and I was glad not to be flashing the flesh, full length yoga pants (trying to remember the English, sorry I'm living in Canada), tshirt and light jacket. I never told anyone, not even DH or kids until I was in Week 5 because I didn't believe I would succeed- there's confidence for you! They just thought I went out for a walkπŸ˜€πŸ˜‹.

Firstly, download the podcasts, they have music which changes for walk , run bits so you move differently. Walk out your front door, start the podcast. The first thing is a 5 minute walk, that allows you to get away from the neighbours and so avoid any awkwardness. Follow Laura's instructions to the letter until after the fourth run section, then turn around and retrace your steps. You will never be left with a long walk home and it's a trick on your brain, it makes the second half seem easier!

For me, the only thing more imprortant than the podcasts ( and St Laura of the C25k, patron saint of runners) was this forum. The support is amazing. You can whimper and complain when things don't go your way, shout from the roof tops when they do ( even when those at home don't get why you are so excited by being able to run for a whole five minutes, plenty of people here know exactly what you mean!) and ask all the silly questions you come up with.

Now, let's talk 'run'. 🐒🐒🐒I think the terms slow jog or shuffle are more appropriate in the first few weeks. Your forward progress along the pavement, path or wherever you are does not have to be any faster than a walk. The purpose is to get you moving your hips in a 'running motion', distance travelled, speed etc should not be your concern. Breathing was my major concern! Try to avoid thinking of running like a six year old trying to chase a dog that has stolen her sweets, ...flat out with long strides. Think more about a slow, low motion (don't waste energy bouncing up and down). I had a head wind one day and I'm sure I was going backwards at one point😜

Pat yourself on the back for getting started, don't beat yourself up if you need to repeat a run or a week, that's ok.

So, trust in the program, believe in yourself, keep running, keep posting and keep smilingπŸ’πŸƒπŸΌβ€β™€οΈπŸ˜€πŸŒŸ


@Bonkersbrit Your advice made me titter to myself in work. I could just see myself tearing after Basil like an idiot which is exactly what I did. Seriously though it is sound advice and very welcome. I've downloaded the first week podcast and will concentrate on that. I just need to recover from my first night in work before I start the program.


You have had all the advice... welcome!

Ditch the dog.... walks for dog, can come at other times... a great sports bra...( mine is a great one!) decent running shoes and a wish to do this...!

You have a great motivation... your Dad... but you too...You are your most important asset!

Be kind to yourself and set out, slow and steady! One step after the other... do it!!!!


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