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Couch to 5K
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Scaredy cat...

Hi all. I'm new and gearing up to do my first walk/run tomorrow. I'm more than 4 stone overweight and I smoke, so hopefully I won't keel over and have to be brought home by a local pensioner walking past! I'm really not confident I'll be able to do this, having a dodgy knee and a long standing groin strain problem but I'll give it a go. Onwards and upwards..... 😬

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Well done for getting out there. Start slow and steady and don't beat yourself up. Oh yes: enjoy!

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Welcome.

Relax........you can't run well with tensions.

Just follow the instructions and take it really slowly. Your body adapts remarkably quickly and you will notice improvement in your recovery times very quickly.

It will be tough at times and as a smoker you are making it doubly hard for yourself. Breathing will be difficult, but just slow down and as long as both feet are off the ground simultaneously on each stride, you are running, even if you could walk faster.

Post your progress and ask for advice if you need to.

Enjoy your journey.

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You'll do great. And it's very brave posting about it.. so take that with you on your run and you'll smash it :) . I did c25k a couple of years back after having stopped the cigs for stoptober (I went on to an ecig). I found I didn't lose any weight up until week 8/9 where the runs got a bit longer. Try not to build it up in you mind.. it's just a walk with a few quick bits and if you don't get on with it the first time just try it again until you do. Every time you go out the door you are improving your fitness whatever you do.

Good luck.

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You’ve already taken a big first step in that you’ve thought about making a change, found & downloaded the App and now getting ready to do your 1st ‘run’. Well done. You can do it 👍

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I’m starting week six today I’m also overweight and really unfit but you will do it just follow the program to the letter and take it slow really slow it worked for me. I ran for 20 minutes on Friday if someone had said that was possible 5 week ago I would have laughed in their face 😜 just go for it you’ll be surprised what you can achieve good luck 👍

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Hello and welcome, and congratulations for taking the first step, posting on here. We will be your virtual cheerleading team!

Now I am currently on the IC (Injury Couch) with a bad knee, and certainly a little later in the programme, your knees can take a hammering. A couple of things that will hopefully help here:

1. Don't go to fast!! The mantra is definitely "Slow and Steady". You're running for a period of time, not a set distance, despite the misleading title. For me it turned out to be Couch to 4.3K! It's common on the earlier runs, before you've learned to pace yourself, to run out of steam. If you feel that you may not be able to continue, just slow down, then slow down some more, even if you're running at a walking speed. In time you'll naturally learn to start off at your sustainable pace.

2. For knees - the best thing I've done, apart from see my doctor who happens to be a sports injury specialist, is to buy a knee support. I got mine from Boots, their own brand one, about £17 if I remember correctly. That should protect your knee so there's less chance of injury, or making your current knee problem worse.

EDIT: This one! boots.com/boots-advanced-ad...

Oh - and one more thing. You'll get loads of support and encouragement on this forum, we don't bite, honestly. Don't be afraid to share your ups and downs, and come here for moral support.

All the best for your first run tomorrow, remember, slow and steady, and take care of that knee!

Neil

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Hi badcrumble,

I am also overweight and an (ex) smoker, never ran before, but I recently completed C25K and have managed to keep running since. I enjoyed it, in the moments when I wasn't in fear of actually dying ;-) I have lost a bit of weight too. One thing to emphasise is many people take longer than 9 weeks to finish. You should aim to run 3 times a week but you don't have to move on to the next stage until you are ready. I found it best to follow the app and not look too far forward - don't overthink it, just do it. This forum is great for encouragement. Best of luck and happy running! X

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Welcome and well done for wanting to get out there! I echo what everyone has said - I was 3 stone overweight and I have an under active thyroid. It took me three and a half months to complete the programme but I graduated and am regularly running 5K - slowly but I'm doing it. Slow and steady is the mantra and don't forget to post your journey. Good luck! 🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️

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Just give it a go. Nothing ventured and all that. I never thought I would manage it. Here I am 5 runs away from graduating and loving it. Have lost about half a stone too so that’s good. Just enjoy it.

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You can do it. i have old injuries that give me bother, plus a congested chest, but my GP seems to think running is the best thing ever, so here i am on week three (I have an inhaler, and that helps the breathing). I second the knee support. i got mine from Boots too. I bet you find you want to cut down on smoking once you get into running. Just live in the moment with the program, don't look ahead, just concentrate on the day you are doing. I repeated week one and half of week two. There is no hurry or necessity to gallop along, either on runs or with progress from week to week - take as long as you need, and don't feel you've let yourself down if you repeat days or take longer to rest between runs.Now I'm happily running three minutes when I originally struggled with one. the progress through the c25k plan is designed to improve your fitness and take you gradually along. You will be fine. you should have seen me in week one, bright red in the face and ready to collapse!

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Hi badcrumble. I’m currently on week 6. It’s taken me since April to get this far as due to a health condition I have had to dip in and out of the plan. But keep at it, it doesn’t matter how many runs you have to do and how long it takes keep going. I thought o was going to die in week one. I didn’t!! And last week I ran for 20 minutes non stop, I cried I was so happy as I never thought I’d get this far.

One thing I will say is this is as much a mental thing as a physical thing. Believe you can do it and you will get there no matter how slow xx

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well done... take it very slowly and perhaps do each week twice if you are concerned about your knee etc?

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Hi Scardeycat - you posted three days ago, so hopefully you've got the first run under your belt. I was nervous about starting too - at 54 and at least 2st overweight I thought I'd never feel comfortable running. I'm mid way through Wk7 - running for 25 mins without stopping. I honestly never thought I'd get this far. What everyone says is true - trust the programme and don't listen to the little voice that you'll hear from time to time asking you what you think you are doing. When this voice pops into my head I mentally tell it where to go - I can, I can, I will, I am. Everyone in the gym is much younger and fitter than me, but I don't care - I'm doing this for me. It's my turn.

The forum is great for support and inspiring stories - keep going, keep it slow and steady and you'll be amazed at the progress you will make.

Good luck!

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Thanks so much. I did my first run on tues and feel like I've been run over by a bus right now but will persevere! 😁

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