1st run, no fun :)

[rosemel64]

First run done. Pffft.....that was hard!!!!

[IannodaTruffe Mentor]

WELCOME!!

SLOW DOWN!!!!!!!!!!!!!!!!!!!!!!!!!

[rosemel64 in reply to IannodaTruffe]

I was like a tortoise.....

[Sadie-runs Graduate in reply to rosemel64]

It gets better. Trust. Week 1 is the biggest step - and you did it!

[Sadie-runs Graduate in reply to Sadie-runs]

p.s. Nothing good is ever easy.

[rosemel64 in reply to Sadie-runs]

Thats for sure!

[rosemel64 in reply to Sadie-runs]

Never realised how heavy my bum feels when running....jeez! ha ha

[Sadie-runs Graduate in reply to rosemel64]

EVERYTHING feels heavy when you first start running. I mean, my earlobes felt heavy in week 1! It changes. Slowly and subtly...

If I could give 1 piece of advice to a new runner it would be run like a tortoise. Or a snail. Trust me, this is not about speed. Stamina builds through slow and steady...FACT! I have got to week 8, and running for 28 mins continuously by running at a slow and steady pace. 😀 And I feel great now.

Well done! Onto the next run with a positive outlook! You got this.

[rosemel64 in reply to Sadie-runs]

Cheers any advice is helpful! Maybe I will try the snail approach then. Thank you

[quirkybee Graduate in reply to Sadie-runs]

Ooh, Sadie is soo right. My pace on Strava is around 13,so slow, but I can only run to my ability and it definately works. Don't give up rosemel, you've done the hard but by actually starting. I couldn't breathe properly after 30 seconds, but it does improve, please believe us, it does. Only you know if you want to persevere, but it's definitely worth a try, good luck.

[Mummycav Administrator Graduate in reply to Sadie-runs]

My eyebrows hurt at one point...think that may have been Week 7!!!

[Mummycav Administrator Graduate in reply to rosemel64]

😂😂

[IannodaTruffe Mentor in reply to rosemel64]

Be like a slow tortoise then.

Speed comes later.

[rosemel64 in reply to IannodaTruffe]

I have no choice right now ha ha...

[Oldfloss Administrator Graduate in reply to rosemel64]

Then, think snail....on a go-slow

[rosemel64 in reply to Oldfloss]

Will leave a snail trail of sweat then

[Oldfloss Administrator Graduate in reply to rosemel64]

Perfect

[Oldfloss Administrator Graduate]

Welcome... and slow down

[Sweatyfaced Graduate]

When we say run, we really mean; the right pace for you. So just a gentle jog at whatever speed you can manage for the running sections. You have done the hardest run now...

And nothing that was too easy was ever worth getting, right? You always need to work for the best things in life... you will gradually join all of us in getting addicted... welcome to the programme and the family!!!

[whistler22 Graduate]

the hardest thing i found in week 1 was not being able to control my pace and breathing, and i would take off like a scolded cat, im not sure at what point it all clicked into place, but it just did, .......im still slow compared to any youngster but im ok with that because going slow has got me to 36 mins of running and doing 5k. Be patient and stick to the plan and like all of us before, you will surprised at how quickly you progress, and the feeling of success after a 20 or 25 or 28 or 30 minute run is worth all the effort....good luck

[rosemel64 in reply to whistler22]

Yeah the breathing was pretty hard to control. Then a got a twinge in my back, then my shins...but I have started and I mean to go on....snail like. In my head Im 23...53 is the reality, but 63 is how I feel right now ha ha.... But thanks your input

[Sadie-runs Graduate in reply to rosemel64]

Make sure you stretch after your run - google "post run stretches". Stretching REALLY helps with post run aches. You are bound to feel a bit sore for a few weeks, but recovery time speeds up over time. I ran and then did a long walk yesterday - very sore last night, barely feel it tonight, for example. Have been running for just over 7 weeks now - and the difference I feel between weeks 1 and 7 are astounding! Stick with it, kiddo. 😀

[rosemel64 in reply to Sadie-runs]

Thanks for that. I hope I can make it to 7 weeks. Think I will hurt tomorrow....oh well...no pain no gain

[quirkybee Graduate in reply to rosemel64]

You'll do great lovely. I'll do a run with you in mind and I will do the same week as you if you want. We can report back. Anything to jeer you along, I don't mind 😊 x

[rosemel64 in reply to quirkybee]

Cool. Just trying to workout this site also....so much feedback whcih is great, but don't want to miss anyones message of support. I am running tomorrow night . Dread

[Mummycav Administrator Graduate in reply to rosemel64]

Don’t worry about your breathing either...you’ll be out on a run further on in the programme & you will suddenly think ‘hey, I’m breathing ok!!! When did that happen????!!!!’

[Sadie-runs Graduate in reply to whistler22]

We are all rooting for you, rosemel!

[rosemel64 in reply to Sadie-runs]

Thank you so much. Just trying to get use to this site also.

[Cornet-Carolyn Graduate]

Well done and welcome to this brilliant group. Lots of really helpful advice available from runners who were exactly where you are at some point. Hi This was me just 8 weeks ago and honestly you will be amazed. As everyone says just slow and steady and also take your rest days and you will do just fine 👏

[rosemel64 in reply to Cornet-Carolyn]

Thanks. Yeah great advice from folk. A great little find

[DebJogsOn Graduate]

This programme really does work.

As whistler 22 says the feeling you get when you start hitting the longer runs is really worth the effort.

I hated week 1 I was gasping for breath sweaty and a deep shade of red after each run. And everything ached. By week 3 everything felt so much better. I'm now running 25 minutes in week 7 - something I didn't think was possible back then.

Keep going - just tackle each run (slowly) as it comes and let us know how it's going.

[whistler22 Graduate in reply to DebJogsOn]

"Keep going - just tackle each run (slowly) as it comes and let us know how it's going.

"

yes we would like to hear how your doing...its a great feeling to share when you achieve a run

[mrrun Graduate]

Yep, sounds like mine. I also had melodic rattling from both knees, and there was also a wheezing treble sound from my nicotine starved lungs. My ankles decided not to support me and due to lack of oxygen l had bursting flashes in my eyes.

It all reads like a good old fashioned rock gig but fast forward just over a year and I'm doing my weekly 5K double plus one 10K, looking to extend to half marathon next year.

See you on the other side very soon, you'll get there easier than you think

[rosemel64 in reply to mrrun]

Well that made me laugh....rock gig eh...that was a cheap night out then

Well I am going to try and stick with it and read other people's posts for inspiration and drive. Though not wanting the bursting flashes in my eyes....

Thanks

[mrrun Graduate in reply to rosemel64]

There will be times when there will be rough patches (hello life) but for as long as you keep it really slow and steady (eternal thanks to Oldfloss ) you will defo progress beyond your expectations.

All the best of luck and please keep us posted!

[rosemel64 in reply to mrrun]

Cheers....I'd hate to think I was a quitter. Thanks to everyone

[Tricky2836]

Hey you did it that's the best thing... keep going you will amaze yourself what you can do, slow and steady and listen to your body... good luck 😉

[Wantorun2013 Graduate]

Well done you made it 👍🏃

[Pc59 Graduate]

Welcome😊it gets easier😊this is a fantastic program & forum! keep posting and slow and slower still if need is perfect! My perfect running buddy is a wee snail😂 enjoy!😊

[Millsie-J Graduate]

As others have said, slow and slower still. Your walks should also be slow enough to allow recovery, so a bit of pace but not a power walk...... You know how to walk already so save your breathe and stamina for the runs.

Always take a rest day after a run day.

Follow the programme as it is.

Enjoy!

[rosemel64 in reply to Millsie-J]

Thanks for that. Will follow the programme as it is, that would be sensible

[CT2017 Graduate]

It gets better, it truly truly does, and the programme works, although I didn't believe it when I started. Stay on it and everyone's right stay on here listening to the advice and tips, because it makes it fun!!!

[JaneM21 Graduate]

Wk1R1 is the hardest. I remember thinking that they must have messed up their timings, because a minute couldn't possibly be THAT long! Someone posted to me afterwards that in a couple of weeks time, you'll look back and laugh at the minute stints; but for now, take all the advice and the next one will be easier!

I'm about to go out and do my final C25K run - Wk9R3!! If anyone had told me that a couple of months ago, I would have laughed, and never have believed them. What I can't quite believe now, is how much I have enjoyed this!

[rosemel64]

Oh yes that minute seemed like an eternity! Then I tried to regulate my breathing before the other minute ...was not easy. Was annoying that things started to twinge that made it a little bit harder. But I will stick with it.

Thanks for the support etc

[Lorraine3 Graduate]

I'm almost 10 years older than you and have made such progress so do stick with it. I knew I was unfit but W1R1 was such a shock, I hadn't realised that running for just one minute would be so hard. I'm up to W7 and can now run for 25 mins!!! Over the weeks I've had to overcome the gremlins in my mind telling me that I'm worn out and can't run further. Trust in the programme, it really does work, even when you get to the week where there is a leap to a 20 min run. Everything that has gone before has prepared you for this. Keep reading this forum, there is so much support and advice. I wouldn't have got where I am without all the encouragement from this running community. Just think how much fitter you're going to be.

[rosemel64 in reply to Lorraine3]

Thanks for that. Yeah the mind is so powerful...gremlins! I guess its down to believing in yourself and out smart the gremlins. I am pretty proud of myself I managed just to get myself of the sofa late evening to start this. Thanks for the advice etc

[BRsha Graduate]

Welcome to C25K. I felt same on week 1 but completed 30 mins+ run on week 9 comfortably than my week1 run.

Slow and study wins the race against fast and inconsistency.

Don't forget to read this after 9 weeks from now.

[rosemel64 in reply to BRsha]

Hi. Yeah will take it easy. No other choice

Thank you

[25kdown]

Pretty sure week 1 is the worst one. Shock to the system and a minute feels like an hour. Keep going. 😊

[runningphobe_no_more Graduate]

Don't panic. The second won't necessarily feel better, but you'll recover more quickly - and so the journey begins. Believe me, it's worth it...

[Freddieguyer]

Recently went back and did first run with my husband. It is definitely the worst of all the weeks. Seems endless. But it gets much more fun later in the programme

[Anthie Graduate]

Well done! You've indeed done the hardest part! Trust the programme: I started it 7 weeks ago because I had absolutely no breath, puffing whenever I started running and all red in the face after a couple of minutes lol But it does get better and surprisingly quickly if you make sure you run after a good rest. Leave 2 days or 3 if you feel sore and tired. Stretching definitely helps but if you breathe correctly during the moves, and if your muscles are sore, I've found that it helps either to go for an hour walk the next day or even better to the swimming-pool. You can do it and you will, slowly but less and less painfully

[rosemel64 in reply to Anthie]

Thank you for that. Its more my back that hurts. I don't want to leave it to long to run again. But thanks for your input

[Camalota Graduate]

Hi there, just finished the first week 2 days ago. I also really struggled but it honestly does get better. Keep going!!!

[rosemel64 in reply to Camalota]

Thanks. Still sore from the other night -mostly my back. Im going to do w1r2 tonight. Dreading it now ha ha

[Sadie-runs Graduate in reply to rosemel64]

Don't dread it, rosemel! But you can take an extra rest day if your back needs it.

Are you stretching well after your run? Google "best stretches for runners" - there are some nice gentle ones you can do for lower back. Always stretch after run, not before.

I ached a lot weeks 1-3 - barely recovering before the next run. This is normal. Now, in week 8, I have a few minor aches the day of my run (I run in the morning), but totally gone the next day. Your body needs time to adjust.

😘

[rosemel64]

Hi ....well I best look up the best stretches for runners, maybe this will help. Thanks. Onwards and upwards

[Polly2810 Graduate]

As said before...slow down then slow down some more...adopt my mantra.. snails rock!! 🐌

[rosemel64]

Leaving my run till tomorrow. Eating late , so not running on a full stomach.....tomorrow here i come

[Mummycav Administrator Graduate]

Yey...you’ve done the hardest part, up off the sofa & heading out on weak 1...that’s not a spelling mistake, I’ve decided to call it this as this is often how we feel...surprisingly weak...but guess what? You won’t always feel like this & weak 1 will soon be a dim & distant memory you’ll see...

Welcome to the forum, on here you will get the best advice, tips, kicks up the butt, virtual hugs & encouragement...looking forward to following your journey...a journey of surprises...lucky you 😉

[rosemel64]

Thanks. I would like to run tonight. but just not possible. Im starving now, so have to eat. Not running at 10pm haha. ....oh I love surprises....as long as they are good one's

[Mummycav Administrator Graduate in reply to rosemel64]

No, 10pm is a bit late!!! And dark!!! There’ll be certain runs that you think ‘I cant do that!!!!!!!’ but then you will surprise yourself & nail it....if there are runs that you don’t complete just put them down as practice runs, bag the distance & stamina & take that out with you when you try again...just because it’s a 9 week programme doesn’t mean it has to take you 9 weeks either

[Anthie Graduate in reply to rosemel64]

Hey, let us know how you're doing on your next run! Hope your back is OK. I've had a lot of trouble with mine and for me the solution is postural stretching and exercise within my limits. I couldn't run before the C25K without getting badly blocked (stuck in bed for a couple of days): the programme starts slow enough to help build muscle stamina and I do 20 mns of postural stretching after each run. Good luck and keep going!

[rosemel64 in reply to Anthie]

Yeah I may look into that. Was suppose to do a run today but can't fit it in, but walked loads. Will try tomorrow 😀🏃‍♀️

[SteveCac]

I'm glad I've read all the comments on this. Just finished my Week 1 and was dreading moving on to week 2, was thinking of running week 1 again but reading through here has made me more confident to continue with the 2nd week. Thank you all.