I am new

[Xxdarkfox]

I am really new to this forum and this club... don't know how to start the program or what to do exactly... any tips will be great help

[Elfe5 Graduate]

Welcome! You are about to start a great program.

You could download the NHS Couch to 5k podcasts onto your phone and just do what the lovely Laura tells you. Her voice guides you through each session and tells you when to walk and went to run. She also plays music that is the right pace for the running and walking so everything fits together really well. This means you don't have any hassle timing yourself you can just follow the guidance.

(There are other versions with other voices, but I don't know much about those.)

This forum is very friendly and encouraging- and a great source of information.

Good luck and enjoy. Let us know how you get on so that we can cheer for you! 😀

[Xxdarkfox in reply to Elfe5]

Thanks... that helped me alot 🙏🏼 i downloaded it and will start the program in 4 days.. will keep the community updated

[Chairmanoftheboards Graduate in reply to Xxdarkfox]

Best of luck , you’ll learn to love it ( even the parts that seem so difficult at the moment , in fact , especially those parts ) 😄

[Cornet-Carolyn Graduate]

Welcome to this brilliant programme. The NHS podcasts will guide you though the 9 weeks.

Make sure you rest between run days, very important. Slow and steady as well and enjoy 😊

[Xxdarkfox in reply to Cornet-Carolyn]

Thanks... is the rest necessary?! Or it is to help me stay focused?

[Cornet-Carolyn Graduate in reply to Cornet-Carolyn]

You should have rest days to let your muscles repair

[Elfe5 Graduate]

Yes the rest days are essential. They let your body repair and recover in between runs. The rest days are also a key factor in avoiding injuries. Sometimes people take extra rest day(s) if they need to, or to fit around life.

You can do other non-impact sports on the rest days - E.g. I cycle, walk, and do Pilates. 😃

[Anthie Graduate]

Welcome to the forum and the Couch25K programme! As Elfe5 and Cornet-Carolyn said, you need to download the weekly podcasts and then follow the instructions. If you've never really run before, this is a fantastic programme that will enable you to make progress at your own pace. Make sure you have proper running shoes and find a route that will motivate you if you plan to run outside. Avoid hilly tracks and prefer even ground (you'll have time to tackle slopes and hills after graduation ;-). Perhaps most of all, organise your week so that you know when you can run: let the runs become a ritual, a time for yourself. You can run every other day if you can and you feel fit, but you can also leave 2 days between 2 runs. What was important for me was to make sure I could run 3 times within 7 days (8 if work or else got in the way). And don't forget the mentors' motto: slow and steady. Hope this'll help you and that you'll enjoy the programme!

[Xxdarkfox in reply to Anthie]

Thanks for the advice and the support

[misswobble Graduate]

The rest day is sacrosanct! As a beginner you have to be careful with your running legs as they have to grow carefully. Hence going slowly

. There is no need to push during the 9 weeks. It’s just about finishing each session

Good luck! It’s a fab programme which will get you running and encourage you to become a runner for life

[Xxdarkfox in reply to misswobble]

Thanks🙏🏼💜

[IannodaTruffe Mentor]

Welcome to the forum.

Just follow the instructions on the podcasts (there is an app as well) especially the advice to just go straight a gentle jog. The commonest error is running too fast. Slow is just fine.

To understand why you only need to run slowly, read this healthunlocked.com/couchto5...

Enjoy your journey.

[Xxdarkfox in reply to IannodaTruffe]

Thanks... that is convincing 👍🏻

[2017runnernat]

Hi, I’m a newbie too! Just commencing my challenge today at the gym. It’s going to be hard but I need a clear focus. Why you doing th C25k?

[Xxdarkfox in reply to 2017runnernat]

Sorry for the late reply.. didnt notice the notification....... Hey .. i am doing it because i used to run 5km/30 min easily , But now cant do half of it without feeling exhausted already .. good luck with your challenge