Wk 3 struggles

[RachelRunsSlow]

As I am so unfit I have repeated each week. So I am six weeks in and have just completed wk 3 twice. It’s not felt any easier ☹️ The thought of sustaining 5 mins next week seems impossible. Any words of advice out there? Thanks.

[GaryB1966 Graduate]

I think it’s important to stay positive, not worry about having to repeat or about how slow you might think your going... the lower your baseline the higher the heights when you achieve, which you will

[Sadie-runs Graduate]

I don't think it really gets any "easier" as such, it just gets more "do-able" the fitter you get. And building up fitness and stamina really takes time – you have only been training for 6 weeks! I started feeling "fitter" after around 6 or 7 weeks of the programme.

One thing, and I know this is an obvious question (given your name), but are you running really really slowly? This is crucial. Doesn't matter if it is slower than your walking pace, you will still be building up stamina and strength in your legs – and it allows you to work on your breathing.

I find doing a few core strength exercises along with knee strengthening exercises on my rest days has been helping too. And walking – as much as I can fit into my day, and taking stairs over the lift when I can (I work on the 8th floor of a building!) All these little things can add to your fitness levels.

You do have to push yourself a little bit to take on the running time increases, but you must trust the programme - the increases are timed so that you can handle them. I was totally inactive (apart from a little yoga) before I did C25K, and found the running very challenging. But, I did it, and can now do 30 minutes continuous running. I don't know your background/age etc, but I am 46 and have never considered myself athletic. If I can do it – you can! The battle is mostly mental, you need to have some faith in yourself too...We are rooting for you, but you have to root for you too!

Sadie-runs x

[Oldfloss Administrator Graduate]

Well..each run takes you on and you do get stronger..but the best advice is.. slow down.... and then slow down more.. take it really gently and believe you can do it. Focus on what is around you.. relax and just breathe gently.

Make sure on rest days you are doing other exercise for stamina and strength.. it will help.

Try these...

nhs.uk/livewell/strength-an...

Move on.... slowly

[Wantorun2013 Graduate]

Mind over matter positive thought you can do this !! Yes you can 🏃‍♀️👍

[RachelRunsSlow]

Thanks all. I have been trying to improve my pace so I’ll hold back on that. Have downloaded the suggested stamina & strength exercises and will try those too. Might help the tightness and pain in the back if my legs- I think years of heels are to blame.

I’m mid 40’s, no exercise for about 20 years and felt it was time to address my lack of fitness. I am enjoying it and I am determined to get there! I think this forum will really help.

[Sadie-runs Graduate in reply to RachelRunsSlow]

Ah. Well. The key is how long you can run for, not how quick. Forget about speed completely. You don't build stamina through speed, but from duration. And you can only go the distance by employing a slow and steady pace. Try it. 😀 It works a treat. And will make you feel GOOD!

[dennymac82]

Trust the programme and believe in yourself! C25K is designed for people starting from scratch and each week I’ve gone up and just trusted my body is ready - and it is! Follow week by week and try not to get into the habit of repeating weeks over and over as Mr Smooth points out that it’s the tough runs that are actually building your stamina! U can do this!