Improvement! W1R2

[Capsicle]

Went on my second run today, and this time ran four times and a little bit of another. I was out of breath, but did not have the same tightness in my chest as I did the first time I ran.

For the meantime, my plan is to probably repeat week one, just until I'm confident and can run for the whole 60 seconds seven times. Right now that feels hard, but not unattainable. I also took water with me this time, which helped, I think?

However I do still have a slight ache in my calves, from my last run? Is it normal to still feel that sort of dull ache in your muscles over 24 hours later?? (Note I barely exercised before this, and am very much attached to the couch.) Weirdly I feel better after going on my walk/run, in terms of the muscles and in my mood, which is really nice!

[HeleneCorsa Graduate]

Hello again, and congrats on completing your second run!

I'm not sure about the aches but it seems that the general rule is: ache = ok, pain = not ok. I don't think the fact it's remained for more than a day is a problem if you are not used to exercising. Perhaps just keep an eye on it and if it doesn't go away or worsens you can investigate further.

It's great to hear you sounding so positive and I'm glad your run made you feel good. I went out for a run this morning in a foul mood, feeling tired and fragile, and came home feeling serene and content! It definitely seems to have this effect...

I don't see any harm in repeating week one until you feel you've cracked it. While keeping up momentum is good, there is no rule that you really must breeze through the programme in nine weeks. Practice runs or repeats are fine and they are all strengthening you. Just listen to what your own body is telling you and move on when you feel you are ready to push yourself a little further (although don't underestimate yourself as you go along!).

H xx

[Sillyyak13 Graduate]

I had loads of aches the first three weeks, it's to be expected really. I just didn't let it get to me, kept my pace reaaaaalllyyy ssllooowww and so far, no worries. The aches have fallen by the wayside so I have no excuses now. Lol.

Make sure you have rest days between each run so your muscles have a chance to build and repair.

Stretching before and after runs is highly recommended

[IannodaTruffe Mentor]

Well done.

If you haven't exercised before then aches are to be expected. Any persistent pain should be investigated. The aches will subside over the weeks.

You have already noticed an improvement and those will come with each workout. While there is nothing wrong with repeating a week until confident, how will you know you cannot manage the next one until you try it?

You cannot fail this plan unless you abandon it. If you don't complete a run, then you have found the level that needs to be repeated......not some previous run. Running is hugely psychological and accepting the challenge builds self belief, which becomes more and more important as you progress.

I would suggest that you should not need to carry water with you for any C25k run, as long as you are well hydrated beforehand. The NHS recommends drinking a minimum of 1.2 litres per day, but if you are exercising you need considerably more. I drink well over twice this amount daily. This needs to be taken on board at regular intervals throughout the day. Muscle aches can be caused by lack of hydration.......your blood is thicker and takes more effort to pump around your body, therefore not supplying the required oxygen to your muscles.

Holding a bottle in one hand is making you asymmetrical and creating tension in your grasping hand, which should be relaxed.

It is not weird to feel better after exercising........we are all endorphin junkies. Exercise changes your brain chemistry and consequently your mood......there is a lot more of that to come on your journey. Face it with positivity and confidence and you will astound yourself at what little old you, former couch potato, can actually do.

Good luck.

[TimB19 Graduate]

Agree with the above. No need to have drink with you. Drink some water about 1/2 hour before you run. Have some waiting when you finish if you need it. It can be an unnecessary prop otherwise.

[Oldfloss Administrator Graduate]

IannodaTruffe has given up some great advice...you are going to do just fine

[Capsicle]

Thanks for all your advice, I'm having my rest day today and will make sure to drink plenty before and after my run for tomorrow and not take something with me ^_^

[mfamilias Graduate]

Onwards and forwards, Capsicle - well done! IT has covered it all, so I have nowt more to say, except that C25K is fantastic for mental wellbeing: it turned out to be the best tool in the box for stress and anxiety for this girl.

[TGM24]

Well done. ...keep at it! 😀

[Pennyj66]

With regards to water intake I try to drink 2 litres a day. At first it was really difficult and at times I felt like a water balloon, ready to pop. I tend to fill up a 2 litre bottle to last all day. I've tried smaller bottles but I tend to forget how many I've drink. It's taken about 2 months but now it's easy. It also helps you lose weight by making you feel filler so you don't eat too bigger portions of good.