Couch to 5K

a shy hi

I am 48, should loose a couple of stone, need to lead a healthier life style and get fitter. I managed to loose a stone along a period of six months, I was feeling positive, and in one year, I found out today, I have managed to gain it all back! Well done, me!

On week 6, and about to give up - because it felt like I could hardly lift my legs off the floor...

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Hi! Well done for getting on the programme and getting to week 6. That is seriously awesome. I’m on week 8 and don’t think my feet still leave the floor much but that’s a good sign as it means we’re running slowly enough and building stamina and crucial muscle strength. You can get there and I bet you’re noticing physical benefits already even if there’s minimal weight loss.

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I should also add that l have run days where my legs are like lead to but, for me, achievement is just completing a session and knowing I’ve got myself out there.

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that's a huge achievement! You've done so well. Everyone was lead leg days, also heard them described as treacle floor days. It'll get better. Let your achievement so far inspire you to keep going now!

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Well done on getting to week 6. Whenever my legs feel heavy I slow down. Sometimes my kids are walking faster than me but I am off that couch and doing it.

Haven't lost weight but the scales have stopped going up and my clothes fit more comfortably. I am also 48. It's definitely easier to gain weight these days isn't it?!

Keep it going. We can do this!!

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Doesn't matter what it felt like - we feel all sorts of mad things when running from the ridiculously negative to the delusionally positive ("I could run for ever"), not infrequently within the same ten minute period. A massive, massive part of learning to run and acquiring a healthy running habit is learning to cope with all the emotions - not trying to suppress them but not thinking they 'mean' terribly much.

I find the words 'should' and 'stone' are unbearably heavy weights so I've dumped them. Words like kilo, plan, want, intend work much better for me - worth a try?

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You’ve done great to get to week 6 - well done! Don’t focus on your weight just maintain a healthy lifestyle and it’ll sort itself out. I don’t think I’ve lost much weight while running (started in March when I was 48) but I am definitely more toned.

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Reaching Week 6 is a great achievement, so be proud.

Stick with it, this training plan really works and is a hugely empowering turning point in many people's lives.

Heavy legs may indicate that you are not well enough rested, so try an extra rest day between runs. It could also be lack of hydration. You need to drink 2-3 litres of fluids per day, spread evenly throughout each day, even when not running.

It will get easier after graduation, when you are no longer increasing the demands on your body each week.

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KEEP GOING! You can do this. The end of week 5 was the most tough for me but honestly, you're over the hard part. Maybe keep at week 5 for a few weeks until you feel a little stronger and then progress back to week 6?

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You have done so well don't give up now. As long as you are finishing the runs you are doing great. I didn't start enjoying running till about week 7. We all have good runs and bad runs. If you are really struggling, slow down.

Anyone who can get to week 6 can finish. Keep going because whatever your weight running will give you lots of health benefits. It's worth persevering for so many reasons.

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Hi, Well done for starting the program and getting to Wk6 nowonder😊...

As the others have said, you can acheive this and will be able to complete the program. Take your time, run nice and slowly do as suggested.

Keep posting so we can cheer you on.Good luck 😊xx

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Hi and welcome- you have already achieved so much, huge well done! 😀

I started running for the first time at the age of 58 and also needing to lose a couple of stones. I have combined C25K with a healthy eating plan and am gradually losing weight with that combination. I also find that the running helps me not to put weight back on so easily when the eating plan slips a bit.

Don't give up, you can do it! 😄

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Overwhelmed by all the responses! In the best possible way.

Every single one of your responses has been truly helpful, and so supportive. I feel moved. I feel encouraged. Fearful but hopeful.

So this is my plan:

I will give myself (yet another) rest day.

I will go back to week 5, run 1 (need to take some pressure off!)

I will start drinking 2-3 litres of water

I will try to shift my focus on eating healthily and nutrition (rather than weight)

I will look for a way to massage my calves somehow (they still feel a little stiff) and make sure to stretch them before or after runs - not sure what's best yet?

I truly thank you every single one of you.

I think you may have saved me!

And to think I wasn't even going to post... silly me!!!

Lots of love and encouragement to you all out there saviours!

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Always post - the good days and the bad. Stretch after your runs rather than before.

Your plan sounds a good one. Important to get the balance between persevering but not putting yourself under unnecessary pressure. You are doing so well, enjoy your rest day and your next run.

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You honestly do not need to 'go back' a run. The world will not fall apart if you do and some folk swear by it... some folks demons need to be paid a little attention and cosseting, so you can zoom off and leave them behind but you honestly do not need to go back a run or repeat a run unless... unless... there was a point in a run section where you were not maintaining a running motion.

What you almost certainly *do* need to do is to perform that running motion more slowly. Most of us set out somehow calibrating ourselves to what we think (rightly or wrongly) we can maintain for the first run segment of the session... and of course that's too fast. So forget any notions of running being moving forward faster than walking, or worse.

So glad you posted! We run with lighter steps when we share the load.

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About your calf massage and stretches - look at copleyrunner's post 'Wet, wet, wet'. Oldfloss has put a couple of helpful clips on there today about calf rolling - my ancient rolling pin has a new role in life!

I stretch my calves by standing on the bottom step of the stairs on the balls of my feet with my heels sticking out over the edge a bit. I go up on my toes and then down and gently relax my heels a little below the step - but not enough to be painful.

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