Just starting my couch to 5k journey - Couch to 5K

Couch to 5K
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Just starting my couch to 5k journey

โ€ข20 Replies

Hi I'm 51 years old, just completed week one and the backs of my knees are a bit tender. I really hope I can get myself running by Christmas so that I can be a bit slimmer and fitter.

20 Replies
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Hiya welcome aboard , great app and fantastic support from everyone. Ull be just fine and I'm sure Father Christmas will need to be bringing u some new trainers x


Are you taking time to stretch well after your runs? I had all kinds of twinges at first, but it does ease off over time. I am in week 9 and did my first 30 min run today, but can barely feel it in my legs. At the start, I would ache for 2 solid days! I am also doing yoga on my rest days, which helps no end.

Well done on starting this programme. It is magical how it works. Be sure to run super slow. Best way to build stamina and avoid injury. ๐Ÿ˜€๐Ÿƒโ€โ™€๏ธ

in reply to Sadie-runs

Well done to you, you are where I hope to be, although I can't picture it at the moment! No I really need to stretch out , I will look up some stretches now. Thank you so much for your support and advice.

in reply to Mabsabs

You will get there, I promise you. I had not run in 20 years when I started C25K, and was very unfit. I barely managed the 60 second runs of week 1. But, I followed the golden rules, and managed every run. I am so much fitter and a happy runner now. The golden rules (as I see them!)

1. Run slowly. Very slowly, at least at first. Slowly helps you find a good steady pace and allows you to find your breath and complete the runs. Completing the runs builds stamina (you can work on speed later). If at any point in a run you feel you cannot go on, slow down some more.

2. ALWAYS take your rest day. Take 2 if you need it. I have done this now and then, and it can be a good thing.

3. Stretch after every run - really helps the old muscles!

4. If you can face it (I couldn't in the first few weeks, as it took all I had just to run 3x week!) build in some knee strengthening exercise (easy find on Google, look out for the NHS page).

5. Drink plenty of water, even on rest days.

I look forward to reading about your progress, and will be cheering you every step along the way! ๐Ÿ‘๐Ÿƒโ€โ™€๏ธ๐Ÿ˜Š

in reply to Sadie-runs

Thanks so much- fantastic advice! ๐Ÿ˜Š

in reply to Sadie-runs

Very good advice, as far as I can judge.

Me, I started week 1 after fifty years of not running and more than sixty years of not running voluntarily. Iโ€™m very happy that I started; the Couch to 5K programme seems to be very well designed and presented.



Welcome to the running family! Can I just say first - wow you look fantastic, you donโ€™t look anywhere near your age!

Anyway, as the others have said, take it easy, keep hydrated, rest between runs and enjoy it. Iโ€™ve not done any exercise for about 5 years, since before my kids were here, and I recently ran for 20 minutes non stop.

You can do this and weโ€™re all right here to help.


in reply to Sarah_lou18

Aw thanks Sarah_lou18 I certainly look my age and some when I get back from a run walk! You have done brilliantly, success stories like yours make me feel more and more determined!๐Ÿƒ


Welcome! You have started a really exciting journey. The advice above is great.

I am 58, have never run before ( I have cycled a bit) and after just 5 weeks am feeling noticeably fitter. Enjoy your running journey. ๐Ÿ˜„

in reply to Elfe5

Thank you so much- well done on your achievement!


Congratulations on starting. Try and stretch when you finish as I just wanted to collapse when I first started. Listening to advice from here I now stretch before collapsing and in less pain. Good luck this program works

in reply to Peppercairn

Yes I absolutely need to resist the temptation to just flip in a chair! Stretching is the way forward.


well done you for starting out, im 59 and started out 9 weeks ago, just graduated, it can be done, in week 2 i had a slight knee problem but followed these exercises, nhs.uk/Livewell/c25k/Pages/... they may help you, since i started doing them ive not had a problem.

in reply to whistler22

Thanks so much for those whistler22, really useful


Welcome and well done for making a start.

Aches and pains are normal when you start a new exercise regime.

Try these after every run. nhs.uk/Livewell/c25k/Pages/...

The first few weeks can be done in any old footwear but if you stick with it beyond about Week 4, then I would suggest getting a gait analysis done at a specialist running shop and follow their advice on appropriate running shoes for you.Correct shoes can protect you from injury, while the wrong shoes can cause permanent damage.

You will be a runner by Christmas if you just follow the plan.

Good luck


Thank you so much brilliant advice. I will definitely seek advice and invest in the right footwear as time goes on.


Welcome to the C25K family. You will have good runs and bad runs along the way, but donโ€™t give up. You have a very supportive virtual family here to help you along the way.

Youโ€™re gonna be brilliant! Hardest part is starting the plan then you actually donโ€™t wanna miss any runs so it keeps u motivated! Also all the posts on here are so supportive so come on here if u need that support! Iโ€™m already near the end of week 4 and the time has flown! Youโ€™ll love it xx


Hi & welcome to the programme. If you follow all the steps you will succeed. I have just completed my first week after graduating and truly can not recommend this programme enough. Keep it slow and steady to start and you will get better every week.

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