Oh boy - first run

[Capsicle]

Hello all, I went on my first run today. I would like to preface this by saying I'm super unfit, and have depression, which is why I'm trying to get into running/exercise in general. I did some of the running so 3/7 at a sort of jog and then the rest I 'briskly walked', my heart felt painful sort of, is this normal? I know runners usually feel sick/get runners high when they pace themselves? Will this get better in time, and should I try to do the week 1 run more than three times but over 2 weeks instead of just the one, will this help or should I keep with the pace of the app. I also lack a lot of motivation, does anybody have any tips? Thank you!

[Cannagh13 Graduate]

Nothing wrong in doing the same week twice ! I did most of my week twice and some even 5 times ! But today I made it ! I finished run3 of week 9! ... 7 months after having started ! 😂

[HeleneCorsa Graduate in reply to Cannagh13]

Ooh well done graduate!

[HeleneCorsa Graduate]

Hello Capsicle, and well done on completing the most difficult run of all, the first!

I think there are others on here far more capable of answering your questions, but I think the general consensus is that slow and steady is your best bet and repeating runs or taking things gradually is best (that is, you don't necessary have to complete a week of the plan in just a week). Don't skip any steps (or any rest days) though.

Re feeling sick - I haven't experienced that myself. I certainly feel happy and serene after a run and I wonder if that comes in time - I'm not sure that I felt particularly euphoric after the earliest ones.

I personally feel that trying to keep up momentum is good for motivation. If you know at the beginning of the week when your runs will be and put them in your diary, you make them into a commitment. After all they are something that you are giving to yourself, and you will be rewarded with progress if you continue. I find that I really look forward to run days now. I think keeping a certain regularity and structure to your workouts helps regulate other aspects of life too.

I applaud your decision to do this in terms of fitness but also in terms of helping you manage your depression. I think the benefits of running for mental health are at least as important as the benefits to your physical fitness.

You will find lots of support and encouragement on here. Please keep posting and letting us know about how you get on!

H xx

[Capsicle in reply to HeleneCorsa]

Hey! Thanks you for all of the advice, I really appreciate it and I will be sure to keep updating, as I hope this will also help to keep up my motivation! I hope someday I shall also look forward to running!

[Sillyyak13 Graduate]

Welcome new runner 😉.

They put me on anti depressants too. I became so doped up with the munchies I put on 3 stone and became even MORE depressed.

I went cold Turkey two Februaries ago which is NOT to be recommended as it pushed me to a place I nearly didn't come back from.

The programme is helping me with all kinds of mental health problems and sleep disorders so you never know.

Any tips? Take it SSSLLLOOOWWW. It ain't a race. You'll do this. X

[Capsicle in reply to Sillyyak13]

I also got put on antidepressants, but I hated them, so we (my doctor and I) brought myself off them and onto a different one, fingers crossed this one is more helpful.

I know the feeling with sleeping issues! I hope this will also help me expend energy so I sleep better!

Thanks for your advice and encouragement! x

[Razouski]

Welcome to this wonderful forum filled with runners of all ages, abilities and levels of experience. You will get lots of advice and support, and people will cheer you on or give you a push if you need it. I found this really motivating when I was doing the programme as I would think about how I would share my run with this great virtual running club. Post regularly even when you have tough runs and people will sympathise with you.

Many of us have had health hurdles to overcome and I know how much running now helps my mood and mental health as well as my physical health.

You've done the hardest bit, which is getting started, and although it may not all be easy, following the programme will help you have success. Repeatingcweeks is fine, there's no prizes for getting to the end quickly. I actually got to the end of week 8, had surgery and then started back at the beginning again , completing the programme in 18 weeks rather than 9. It still felt great to graduate at Week9Run3 and I'm still enjoying running a year after I first started the programme. 😀

Good luck and look forward to seeing your posts in here.

[unlikelyrunner Graduate]

Hi Capsicle. Really well done for getting started. I know just how difficult it is to drag yourself out there when your mood is low. I also started C25K as much for my mental health as my physical fitness. I was completely unfit and still am very overweight, but I feel so much better. I find running in the morning particularly good - it sets me up for a good day. I'm in week 8 and can run for 28 minutes - I never would have believed that 2 months ago. There's no problem at all with repeating runs/weeks - lots of people do - but have a go at following the programme. You might surprise yourself - I certainly did.

Best of luck and keep posting - the support on this forum is fantastic.

[unlikelyrunner Graduate in reply to unlikelyrunner]

ps - you are not alone in struggling with motivation - have a look at this poll from last week: healthunlocked.com/couchto5...

[icklegui Graduate]

Hi, I've had the feeling sick, it happens if I push myself too hard e.g. up slopes. Not sure about the pain in the heart area (is it actually indigestion? I also get that if I've eaten too close to running). Hopefully that will improve with your inevitable improvement in fitness? Do check with a doctor if you're worried or if it doesn't go away, I think.

I can only repeat the excellent advice given already about taking your time with each week but maintaining the momentum, I personally take 2 rest days often (making a 9-day "week") but I try not to let it slip more than that as I know that would erode my commitment. I also have depression and I struggle with routine and stuff, have tried a couple of different antidepressants, so another one for the "you're not alone at all" in this :). Your fitness will improve for sure and it'll all help.

Good luck!

[Capsicle in reply to icklegui]

Thanks very much for the advice, I think it probably has to do with my general health being pretty poor and I'm not used to running, heck barely even walking, so it's probably just my body not being used to it!

[Oldfloss Administrator Graduate]

Okay... firstly, welcome...

A huge welcome and well done!

Now... just breathe and slow down. Try not to focus on too much too soon... There is so much whizzing around your head...!

You are unfit...? But, you are going to get fitter

You are suffering from depression...? But this may just be what you are looking for to help with that

Your heart felt painful...? Probably your chest was tight, because like so many of us, we do at this early stage hold every bit of us tensely... it will ease

Sickness... ? If you slow right sown, slower than a snail on a go-slow and just breathe normally it will get better.

Tips.... ? You will be inundated with them

Take it as slow as you like... move onto each run, if you feel you are able.. slowly and gently... Keep posting, keep asking questions and know that we are right here beside you.

You should, if you take it very gently begin to feel the benefits of the programme... fitter, mentally and physically and maybe even sleeping better too!

This is going to be the start of the you, that you want to be... the real you... believe it!

[Irish-John Graduate]

This runner was bent double at the end of day one. And a lady passing by was scrabbling for her phone screaming "OMIGOD OHMIGOD!!! Sir, you have blue in your face! I'm calling the Paramedics, lie down sir + you are having a heart attack!"

I was slightly blue around the eyes lips and forehead but dissuaded her from calling the ambulance.

Will post a link later today, or look at my "One year on" post and you will see why I can say emphatically

Yes. It does get better.