So I have never been able to run. I get out of breath and it hurts. I have downloaded couch to 5k app. I have trainers, phone pocket and a sports bra. I intend to start tomorrow but I am nervous and think I may give up.
Any tips?
Nervous starter: So I have never been able to... - Couch to 5K
Nervous starter
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BeattieBF
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64 Replies
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ejvcrunsGraduate
Well. You are on the verge of awesomeness, so don't give up. I was just like you 8 weeks ago. The program is genius. Even losers like me can run! I'm 48. I'm overweight. I've been gymphobic most of my life. I have two kids under 10 and a full time job. If I can do it, so can you! Try, and you will succeed. No need to talk of giving up.
Ok. So we are very similar! Thank you for your support. I have tomorrow all planned but I am away over the weekend and won't be able to do another one until Monday. I think that will be ok though, I can do the next one on Weds and that will be week one done. Slightly shocked that I am already considering run 3!!!
Firstly believe in yourself you have decided you want to start which is the first step.... start slow (very slow) it's not a race listen to your body and stick to the programme ( have your rest days).. most of all enjoy it you will surprise yourself just how amazing you are and how well you will do, we are all here to advise and encourage you, we have all been where you are now and it is daunting... Good luck and keep in touch 😀
Slow sounds good. 😊
mfamiliasGraduate
Hi Beattie, and welcome to the forum! Well done for deciding to run, and for getting the right kit sorted. You don't say what you are nervous about, but here's my tuppence worth: My first advice would be to remember why you decided to do this if you have any temptation to chicken out tomorrow. Second, don't try to run too fast - it's gentle, slow, and short runs, eight times. That is all, so don't scare yourself. Third, you are stronger and braver than you think you are. Fourth, nobody knows it's your first time except you. Fifth, envisage yourself running for 30 minutes in nine weeks, it's a real motivator. We all started in the same place as you, so keep us all posted and we'll wave our pompoms for you. I'm looking forward to reading your report tomorrow 
I love 4th! That is the hardest thing.... worrying I'll look stupid 😄
Don't worry about the opinion of people you don't know and will probably never see again. And even if you do see them again, would you prefer it to be as a fitter, more positive you, or you still sitting on the couch because you were worried about what complete strangers thought? Now get those trainers on and GOOOOO girl. We're all behind you.
I used to worry that too but then thought - when I see people running do I think they look stupid? Answer : no - they look like someone running - good for them. So go for it - you won't regret it.
I was you 5 weeks ago. I couldn't run a bath without being out of breath, And I was scared of failing which is why I have never posted before. But I just went out and thought that the worst could happen was that I had to walk most of the time but at least I would be out of the door and not on the couch. I think that every time I go out and I am still here. I think it's hilarious that I get my body shuffling along, I've even started adding a few minutes on at the end just to see if I can do it. It's week 5 run 2 tomorrow and I'm thinking it looks hard, but I thought that in the first week about the second week and so on. Like many of us I have an inner voice that says 'you can't,' as all my life I have never been able to be fit, but I tell this voice to go and jump in the canal and listen to 'you can' instead. Trust the 'can' voice, it is right. Just go out of the door, even if you walk for twenty minutes it's better than nothing.
Getting out of breath is not a sign you can't run. That's what running does to you. It's good for you to get out of breath. If you get so out of breath you can't go on then you are running too fast. But out of breath is fine.
It shouldn't hurt, as in proper pain. But you will ache. Maybe you will ache a lot if you're not used to exercise. Maybe if you ache a lot you might need to have more than one rest day. But aching is not a sign that you can't run. It's a sign you need to do more of it.
You will almost certainly feel uncomfortable. You will be out of breath, aching, hot and sweaty. But the programme also teaches you that's OK. That just because something is hard doesn't mean you can't do it or you should give up.
When I finished week 1 a bit achy and feeling like one minute of running was all I could ever manage I had my rest day and ran week 2 for the first time. Lo and behold I found I could run for 90 seconds. How had that happened? But I did it and boy did that feel like an achievement. And I went on to feel fantastic after run 1 of every week thinking wow was that really me did that? It was that sense of achievement that got me through along with all the encouragement and advice on here.
So don't ever say you can't run. You can. If you struggle, ask on here and someone will have an answer. Keep going because you can do it and it is so worth it in so many ways.
Good luck and enjoy.
BeattieBF in reply to
Wow. That was very motivating. Thank you x
Well done you - I forgot the sports bra! I am fairly new - week 2, run 2 completed today. I have had to be really organised to juggle work, children, other commitments etc but I have also been quite committed and not allowed anything to get in the way. Good luck, I hope you enjoy it tomorrow!
I am going to do it on my way home from school run. That way I am already out and don't have to motivate myself to go out again!
Polly2810Graduate
No don't give up!! This programme and community is amazing...please stick with us!!
Cornet-CarolynGraduate
I'm a 56 year old newbie runner and was the same but just done run 2 of week 3. Don't give up before you start, just take it slow and steady. Keep posting so we know how you are doing 👍
Thanks. I am feeling quite motivated now!!
Cliff_HGraduate
You can do it, trust the programme and keep it slow and steady. Let us know how you get on.
Come on you! You got the shoes, the phone pouch and the bra, now you need some attitude. Really all the brilliant posters above are right- this is so achievable. If I did it...so can you (or anyone actually )
Yes run really slowly and keep posting here - I found the accountability really helpful. Equally when I experience self doubt, I come here and read. Weirdly there is usually some post that resonates and makes me put on my stinky trainers on and head out the door.
The thing that I discovered is that running is fun. It makes you feel amazing and WILL change your life
Please check in tomorrow......
BeattieBF in reply to
Ok. I will definitely post tomorrow.
helzhicks71Graduate
Do it. It really is amazing. I've just finished W5R2 and literally shouted out loud at the end. I was so proud of myself. I just did two 8 minute runs. That was just laughable 5 weeks ago. I feel great. Best advice I'd give is to echo what a few above said GO SLOW. some days I'm just above waking pace but I don't care. I'm running for me. The sense of achievement after every run is just incredible 💪✔️💯🕺😊
8 mins!!! 😲
I'm 45. Hugely overweight. And got out of breath and struggled to walk up a hill on holiday in August....AUGUST! 😲 And tonight I ran two sets of 8 mins. (I thinking of having a t shirt made to celebrate the fact!)
Wow. Just Wow!
Great idea! I may do that for my run partner for our final run next week. I found compression shorts helped all my jiggles and made the run easier too.
Good luck! You can do it. We were out of breath after 30 seconds when we started.
Beattie, as per my post below, you will be amazed at how quickly you accomplish things you can't even image possible at the minute.
As I point out below, I'm 46 and very over weight but I ran for 20 minutes non-stop 2 runs ago and I have 2x 10 minute runs tomorrow morning, trust the program, it does work.
LeeUGraduate
There are a few simple things to remember:
1: Slow and steady - don't aim for any speed records or even aim for 5k
2: Breathe, just breathe - have a look around the internet, there are plenty of excellent posts about breathing while running, sort your breathing out and the rest just falls into place.
3: Enjoy it.
I'm no racing snake, I'm not even a racing snail, I've just turned 46, I mainly sit behind a desk or the wheel of my car and am either 21 stone 10 or 22 stone 4, depending on how I stand on the scales.
Please stick with the program, repeating days or whole weeks is fine, never beat yourself up over a run that hasn't gone to plan, chalk it up to a practice run and learn from it.
Please pay special attention to point 3 above, you aren't in a competition so just try to enjoy the running and marvel at the way your fitness and stamina changes with each week.
Thanks. I'll Google breathing. X
Have a look at this article:
runtastic.com/blog/en/sport...
Seriously, if your breathing is right, this running lark gets a lot easier 
IannodaTruffeMentor
Welcome to the most positive place in internetdom!!
Take heed of all the above advice............a lot of people want to see you do this now.........so no pressure.
Just take it one run at a time. Plan your running timetable, yes, but don't dwell on upcoming runs.......you haven't got there yet. Each run prepares you for the next one. If you don't complete a run, have a rest day and repeat until completed, then move on.
You can only fail if you stay on the couch. This programme really works. In a few weeks you.........yes, YOU....... will be running for thirty minutes non stop.
Good luck
Thanks. I will focus on one run at a time and I will stick to the plan.😁
OldflossAdministratorGraduate
Listen to the advice from IannodaTruffe and mfamilias ...and the other great replies too... You just follow the programme, take your rest days and do not defeat yourself before you begin....
Slow and steady.... as slow as you like.... this is your journey, and we are all here right beside you....breathe... just like you do every second of the day.... and if it hurts, slow down even more...you can do this.... believe it
GingerBohemianGraduate
You will be fine. The great thing is you do this at your own pace.
We all started off wondering if we would do it or be capable.
I was suffering with bad asthma, had trainers, no phone pocket and was seriously contemplating a sports bra. Not something I thought I would need as a 49 year old male.
But stick with it. At your pace. Develop your joffle (jog/shuffle) and just be proud that you are out there doing something for you.
You will find that the breathing gets better.
I have my regular asthma check up next week and am looking forward to seeing the change in the results as I certainly fee better.
Pop in here regularly to read what the rest of us wobbly jofflers are doing.
It's a great place.
Look out for Oldfloss and Jancanrun. Gold mines of info.
Welcome
Thank you. I feel very welcome here.
Go slow. I feel I'm barely jogging but my breathing has improved repeat the weeks if you feel you need more to get your breath sorted. Good luck!
JaneM21Graduate
I think every single one of us felt the same at the start. None of us was a runner before - otherwise we wouldn't have needed this app! It works - it's achievable, and it will make you feel better about yourself! 😊
I'm 61 female slightly dodgy knees and a bit overweight but three weeks ago I made the decision that I was going to give this running lark a go and today I completed day 1 of week 4 of C5k programme and am now officially running for longer than I am walking and it feels great! It just takes that first bit of courage to get out there. You can do it!
Amazing encouragement. Thank you
Vixen67Graduate
Just remember the song ... never give up on a good thing ... this thing will make you happy !! (Insert cheer leaders and Pom poms 🎉🎉)
You can do it we are all with you ... guaranteed 🐶🏃🏼♀️👍
really pleased I have come across your post... this is how I am feeling and I'm all ready but seem to be finding reasons to delay! today its my 7 month old has a cold... last 2 days we have been away visiting people... and so on!
Hope you managed to make it out for your first run x
If I can do it then you can!
Am SO looking forward to reading your 'Today I completed blah blah blah run'
And you will do. When the time is right for you.
We'll still be here
KatyKaycdGraduate
Give it a try at least! I am at the end of week 4 and it is not easy but the sense of achievement at the end of each run makes it worthwhile. Like you, I have never been a runner although I do a lot of walking but I am determined to make it to the end of the programme. Good luck.
accidentalrunnerGraduate
You can do this! I promise! My first two runs were by far the worst, lungs burning, barely getting one foot in front of the other... but it gets easier! The most exciting moment for me was around week 4 when I realised that near the end of a run I could still breath deeply! Exciting for an asthma sufferer! Good luck on your exciting journey!
Inspiration. Thank you. X
SharonbagpiGraduate
Hi and welcome I was totally unfit and overweight when I stated and I did not think it was going to get any easier but it does. The first few runs I thought no way would I run for 8mins and now I am trust me it works even if u have to repeat weeks. Good luck
im new to running again after a long break, I often feel I can't do it bit the trick I find is to not overthink about it. Have kit ready and all you need the day before so you can go out almost on autopilot
Works for me! Good luck 😉
Hi, welcome I think it would be fair to say a lot of us felt like that, absolutely! I have just graduated and can't believe I actually did it and I've also only just found this forum! The best advice I can give is do it at your own pace and try to enjoy it. You can repeat days or weeks if it progresses to much for you and it's okay to do that; it's your journey. 11 weeks ago I ran for my first 60 seconds and thought I am never ever going to do this and really questioned myself why I even thought it might be something I wanted to try! But I fell in love with the challenge and the progression and the feeling of euphoria when you run for a bit longer! Good luck and keep us posted 🏃🏼♀️
RAnselmGraduate
Good luck, but I am sure you will be fine. I found Laura on the podcast to be the best thing, just listen to her and follow her guidance.
Chilled28Graduate
Hi! I was just the same! Never ran & cross country at school was an embarrassing failure. I'm now on week 8, run 3 and bloody impressed with myself. My tip, don't listen to anyone's negative comments, such as my Dad saying only tall, slim people run! 🙄 Good luck!
I am just starting, am on week 2. What I learned from Wk 1 was what an amazing community this is, always helpful, and understanding. Second thing I learned, running seems more mental than physical. Having just come back from an ankle injury, and having MS I was hugely doubting I could even complete Wk 1, but I refused to give up (the mental side).
But please remember, you know, if you are honest with yourself, how much you can do, so be your own pace setter. Injury avoidance is key. You don't have to complete this in the "allotted" time, if you need to stay on Wk 1 for 2 weeks do so. Don't fall into the trap I did, always comparing myself to other runners, trying to keep pace with other people, to my detriment (and possible injury).
We all uniquely amazing. Keep that in mind, and keep running, and keep believing, you are a winner for starting!
SuzyKKGraduate
You so can do this!!! There is no one to prove anything to, just go slow, follow the training & you will do it... the program takes you slow & easy into running, if you start getting out of breath or your chest starts to hurt, just slow things down, calm yourself, try & breath as smoothly as possible... I have asthma & breathing has been the hardest bit for me... but you can do it... believe you can & you will! (I personally breath in & out through my nose as that helps me control the breathing, but everyone is different.) - Good Luck & most of all - try & enjoy the whole thing - you will & you will feel so proud!
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