Best foot forward

[Sowsear]

I am overweight, unfit and feeling rubbish, hoping this will sort me out! Just done first run W1 R1. Beautiful day for it and found a running buddy ( my sister ) looking forward to next one already!

[Martin_Rose Graduate]

Well done for starting this amazing programme, great to have your sister along, keep posting as you progress. 😁

[Hidden]

First of all, a massive welcome to you, and congratulations for getting the first run done. Trust me on this, you have chosen a brilliant programme to do, and sharing on the forum is also fantastic, because of the amount of encouragement and help you will get. And you've done the first run, that's a massive step, physically and mentally.

Second thing to say as I'm sure loads of other people will, don't aim for speed. You don't need to go fast. The programme is simply about getting to the point of exercising for 30 minutes, you don't have to do 5K, really! Distance will come eventually. I'm really no expert, but my top tip is that if you feel like you couldn't possibly go on during a run, slow down to a point where you feel you can make it through. Yes, we need to push ourselves sometimes, but it's not worth injuring yourself, or denting your morale! This programme is totally do-able, honest! Remember the phrase slow and steady - you'll hear it a lot on here

All the best, seriously, you're doing a brilliant thing

[ruralfrance Graduate in reply to Hidden]

I couldn't agree more with you, 316neil.

[Maddee_6333 Graduate]

Well done! You’ve done the hardest bit - getting out and doing that first run. Glad you had a good day for it.

[Bluebirdrunner Graduate]

Hi Sowsear, and well done for starting the c25k program.

As Neil says, the program works, take each run nice and steady, just a gentle jog is all thats required.

Its good to do some gentle stretching after your warm down walk while your muscles are still warm, and make sure you take at least one days rest between run days.

Good luck with W1 R2 to you and your sister.😊x

[Bordandbey Graduate]

Just keep doing what you're doing! W1R1,2&3 I struggled to run for 60 seconds & I was no where near being recovered at the end of the recovery time, but I just kept doing what Michael told me to! I'm now running for 40 minutes including going up hills - won't say how long it takes to do the hilly bits or what fettle I'm i when I get to the top, but I just keep going. Oh & I punch the air & cheer when I get to the top! They say this releases endorphins! Well done!

[Wantorun2013 Graduate]

Well done both of you embrace it and enjoy the rewards they will be bountiful 🏃‍♀️🏃‍♀️👍

[Nemota Graduate]

Well done for starting. I started in August also well overweight, unfit and generally would be heavy breathing while walking the dog if it was slightly uphill.

Today will be Wk8r3 . When I first started one minute run was Is nearly impossible, when it went to 3 minutes a thought I was going to die . I m now running for 28 minutes , follow the programme and take it slow. Listen to the advice of the experience runners on here, I did and it certainly help me .

[GingerBohemian Graduate]

Well done for taking that initial step.

You just need to do 3 things and you'll be fine.

1> Start off slow

2> Then slow it down a bit more

3> Relax

No point in sprinting off down the road. That isnt what this is about. And you will feel a lot better about yourself mentally and physically when you are slowly jogging along in week 7 than if you keep going too fast and injure yourself in week 3 or 4.

Keep it nice and slow and visit often to let us know how you are getting on.

[Kazzybe Graduate]

Hi I am now on week 3 and my 1st post read exactly like your, apart from the running buddy..... my daughter has abandoned me. All I can say is after that first run I honestly didn't think I could do it. But it get easier and you become more positive and so pleased with each week completed. Well done you and the support everyone gives on this site is a real inspiration and motivation. Slow and steady is really the key to not giving up 🤗

[poojki Graduate]

Congratulations on your first run!!! Well begun is half done.

You could not have chosen a better program...if you go through the posts you will read so many of us here huffing and puffing through the first 30 secs run...and the same people graduating very easily in 9 weeks and making running a part of their life....!!!

[Joruss Graduate]

Well done. I was you 4 weeks - I couldn’t run a minute without being out of puff. I’m now on week 5 and about to do run 3 which is 20 minutes of running. I’m 51, fat and unfit who would have thought i would get to this . It’s a brilliant program and I look forward to seeing your progress.

Even when u think I won’t be able to do this u can - just run at your pace - mine is slow but I can see the improvement already

[ruralfrance Graduate]

Well done, Sowsear, this is a great start. Next job: think about changing your name to Silk Purse!

[Sowsear in reply to ruralfrance]

That's the plan, I'm going to prove those old wives wrong!

[Shelby1973 Graduate]

Yay welcome aboard . Don’t worry about your weight we come in all shapes and sizes . Me included about 4 stone too much lol but hey I’m running 30 mins now in 9 short weeks . Ull be surprised how your body adapts and copes . Good luck xx