So, You are wanting to know how to do the Couch to 5k training plan for non runners and have loads of questions. This forum is designed to enable you to ask for advice from the welcoming, supportive and incredibly nice bunch of folk who make up our membership, so feel free to do that, but a quick browse through this post may help answer some of your basic queries and might be something you want to come back to look at again in the future. There is also a post containing links to this and many other useful FAQ topics here healthunlocked.com/couchto5... I recommend that you bookmark this now for future reference.
The NHS and One You C25k programme is a training plan for absolute beginners, or those who have not run for many years. Its aim is to get you running for 30 minutes non stop, which for some will be 5k, using a programme structured over nine weeks and working out, ideally, three times per week. Don’t worry, you are in control of your progress and many do not hit 5k in 30 minutes at graduation and many take longer than the nine weeks to complete, but they have transformed their lives and their future health prospects. You start with walking and slowly build up, so don’t be put off. The plan is duration based and never asks you to run any specific distance or pace…….you are in control.
The plan is guided by either a series of podcasts, which can be played on any device capable of playing mp3 files, or as an app to be used on either Android or iOS phones or tablets (although a tablet may be too bulky to carry if running outdoors)
The podcasts are available here nhs.uk/live-well/exercise/g... Scroll down the page to the box containing the nine separate podcasts and click to select and download each one. Alternatively, if you have iTunes on your device you can download via that.
The information on both podcasts and apps is the same. The podcasts are led by your trainer, Laura, who will tell you when to start and stop and give useful tips along the way, interspersed with music. On the app you have a choice of four celebrity trainers, plus Laura, giving all the same advice, but you can play your own choice of music.
THE LINK BELOW HAS A WARNING ATTACHED and will take you to a spreadsheet view of the training plan. Some people get very worried knowing what is coming up. If that is you, don’t look, but if you are like me, and would not even want to start without knowing what is in store, then click away. It is a useful reference. drive.google.com/file/d/0B4... What I can tell you is that by the end of the the plan you…..yes YOU, will be running for thirty minutes.
Okay, the podcasts or apps are downloaded and ready to go. Are you?
If you are very unfit, have any underlying health issues or are concerned, then please consult your GP before starting the programme. It is sensible to be able to comfortably walk briskly for thirty minutes before attempting to undertake C25k. Some people find they need to do some regular walking before they start the plan, easing into gentle exercise before they move onto C25k. If that is you, look at the link below nhs.uk/oneyou/active10/home...
There is no age limit to this plan. In 2017 we had an 83 year old graduate and many children have done this alongside their parents, although it is the parent’s responsibility to make sure of the suitability for their child and the virtual graduation badge can only be issued to forum members, who have to be over 16 years of age. Many starters are overweight, many have other conditions, but remarkably they all seem to benefit from this very simple method of building their fitness. A number begin by saying that they have never liked running (school memories often to blame) only to find that within a few sessions they are loving the feeling they get and can see real benefits in a very short time. The biggest surprise for most are the mental benefits. Running changes the chemical balance in your brain, makes you feel good and ultimately turns you into a run junkie.
Find yourself some loose clothing to wear, suitable for the time of year and some trainers, if possible. Dress for five degrees warmer than it actually is, you will warm up. For anyone with breasts, I am advised that a good sports bra is essential equipment. Any shoes will do for the first few weeks, but if you persist beyond Week 4 then you really do need to invest in some proper running shoes. In my opinion, it is best to go to a specialist running shop and have a gait analysis done. This will assess what sort of shoes and support you need to keep injury risk minimal. This link discusses running shoes in more detail. healthunlocked.com/couchto5...
Your shoes will have to help absorb up to seven times your body weight being transmitted up your legs with every stride, so are the most important part of your running equipment, so follow the advice offered by experts, not your mates, even if they run marathons, and get the right shoes for you. We are all different. Fashion trainers are not running shoes.
C25k can be run outside, which provides fresh air, vitamin D from sunlight, a constantly changing environment and for me, the real joy of running. Treadmill running is fine for those who prefer to be indoors. It is recommended that you set the treadmill to an incline of 1 degree, at least, to simulate running outdoors, otherwise the transition to outside running can seem extremely difficult, when the glorious day comes, although you may want to continue running on the treadmill, which is fine. Running is running, wherever you do it.
If doing your training outdoors, try to plan a safe route beforehand, preferably avoiding steep hills and crossing too many busy roads. You will hear a bell when you are halfway through, so you can turn round and head back home, if doing an out and back workout. If you want to minimise the strain on your joints, running on grass or trails will reduce the impact.
Each C25k workout starts with a five minute warmup walk. This is to get the heart pumping and muscles and joints warmed up ready for the exertions to come, so it needs to be at a brisk pace, but not so fast that you cannot hold a conversation. Your trainer, on the app or podcast, will tell you when to start walking and then when to run, so you do not have to worry about timings. Just follow the instructions and enjoy yourself.
This next paragraph is very important, so please read and absorb it, to avoid difficulty and injury.
The commonest mistake by those starting this plan is to go too fast. You will be told to do your running intervals at a gentle jog, which means you should still be able to hold a conversation, not just gasp the odd word. If you are gasping or panting you are going too fast and with short breaths, you are not going to get enough oxygen into your body to supply the demands of your muscles and you will tire quickly and you will also suffer more aches and pains because of stress on your legs, as well as being more prone to injury. This is called your easy conversational pace. It will be different for each runner and will get faster as you get fitter. This is the pace at which even elite athletes spend as much as 80% of their training time........... although considerably faster than most of us. The body of a new runner will adapt perfectly adequately at a nice gentle jog. There is no such thing as too slow, as long as you are maintaining a running action, with both feet simultaneously off the ground on each stride, although you should aim to be as fast as possible, while still being able to talk. Even if you feel you are reasonably fit and have good cardio health, if you have not run before, or not recently, then please take it easy and allow your body time to develop. It is explained in this recommended post, which also explains why you need to take at least one rest day between runs healthunlocked.com/couchto5...
If you cannot speak full sentences out loud without gasping, you are going too fast.
PUSHING HARD ON EVERY RUN IS THE SIGN OF A ROOKIE RUNNER
Speed will come later, when your running body is stronger.
THE REST DAY FROM RUNNING IS NOT NEGOTIABLE, which means you should not, as a new runner, run on consecutive days, but does not have to be spent back on the couch again. When you run, unlike other exercises, you actually damage your muscles and the rest days are when they repair. Any non impact exercise, such as swimming, cycling, weights, Pilates or yoga will be beneficial to your overall fitness and to your running and will aid the repair and strengthening of muscles. The NHS Strength and Flex exercise plan is perfect to do alongside C25K nhs.uk/live-well/exercise/s... and the HealthUnlocked Strength and Flex page is here, run by many C25k veterans. healthunlocked.com/strength...
The weeks of C25k do not have to coincide with calendar weeks. You may want to run every other day, or you may find you need more than one rest day between workouts…..both are fine. Listen to your body.
Getting started, actually going out of your front door into the exposing view of neighbours and total strangers, is probably the hardest part of the entire programme for many. What you rapidly realise is that as soon as you are out jogging along, you become invisible to nearly everyone. You are far more likely to get positive comments from people who notice you, than negative ones. After a few sessions, you will be enjoying yourself so much, and your confidence will be such that you really won’t give a damn what anybody thinks.
At times the demands will be tough. You may find that you cannot complete a workout. In that case, have a rest day and try again, maybe running even slower. Repeat that workout, not the whole week. If you complete, then move bravely onward. Each run is building your body, so be patient …….you will get there. A positive attitude is important and how to deal with the mental challenges is addressed in this post explaining that there is no such thing as a failed run healthunlocked.com/couchto5...
You can only fail this plan if you permanently head back to the couch.
When anyone, however fit, starts a new physical training regime that they are not used to, they will suffer aches and minor pains initially. This is unavoidable but should you be in real pain, then your body is telling you to stop…...so do just that.
For many years first aid for runners was known under the acronym R.I.C.E. standing for Rest, Ice, Compression and Elevation. This has now been superseded by other variations such as M.I.C.E., where the M stands for mobility, because rest was often interpreted as no movement, which can be harmful for some injuries. The NHS version now appears to be P.R.I.C.E., where the P stands for protection. The following site is a good first place to look if you have an injury nhs.uk/conditions/sports-in...
Runners are drama queens, in that what to a non runner is an annoying pulled muscle, is for the runner, a full blown injury. You have to listen to your body and take care not to exacerbate injuries by continuing to strain them. New runners are particularly prone to shin splints, knee pain and calf strains and Achilles tendon strains, which are basically caused by the impact of running. These can often be rectified by reducing impact, by slowing down, shortening stride to avoid heelstrike, running on grass or treadmill, wearing proper running shoes and also by judicious use of a foam roller, an innocent looking, fiendish weapon for the masochistic runner to use to ease strained muscles by self inflicted massage. They hurt like hell, but do an amazing job…… physioroom.com/catalog/Foam...
Knee and leg strengthening exercises, such as these nhs.uk/live-well/exercise/k... can help reduce knee pain and are highly recommended for all runners.
If your aches and pains persist or recur frequently, then head to your GP or a sports physio to get a professional opinion. Often the advice will be to rest up and that again needs to be taken seriously. If you take sensible precautions, wear good shoes, follow good training plans and don’t attempt to do more than is sensible for your level of experience, then injury is by no means inevitable, but running does figure quite highly amongst sports for the number of injuries, so take care.
Illness, and other parts of life, can strike any of us at any time and annoyingly, it stops us running. The big question is when to start back and, if you are in the middle of the programme, where to start back. Only you can know. The advice about colds is that if it is above the neck, you can run, below the neck do not. I am a wimp and like to enjoy my running and through experience I have learned that it takes longer to recover enough to manage physical exertion, than it does to get back to everyday routines. Performance and enjoyment may be below par, even when you feel almost fully better. Give yourself a rest and come back fully fit. If you have missed anything up to two weeks of regular running, you are unlikely to have lost much condition, so pick up where you left off and gauge how that run goes. If you miss longer, just drop back a run or week and see how it goes.
One of the best ways to reduce injury and avoid carrying muscular tension into the next run is to make sure you do static stretches immediately after each and every run, while muscles are still warm and supple. I use these after every single run and swear by them nhs.uk/Livewell/c25k/Pages/...
These stretches should not be used on cold muscles before a run. There is a suggested link between pre run static stretching and injury.
Stretching before a run should be dynamic stretches, because muscles are not necessarily warmed up runnersworld.com/ask-coach-...
These are not essential but can be helpful if the weather is particularly cold, or you have specific muscle groups that need extra attention.
Learning to run is as much about discovering how your body works as it is about putting one leg in front of the other. The internet is a brilliant resource for doing your own research, but it won’t be long before you come across contradictory advice, so be careful.
One piece of advice, which somehow has slipped through into the C25k podcasts and even more inexplicably into the more recent app, is the advice you will receive on heelstrike. Across most acknowledged sources, heelstriking is considered to be the least favourable way for your foot to fall; midfoot or forefoot are the preferred techniques. Heelstrike causes more jarring impacts up the leg, which can lead to knee problems and shin splints and even stress fractures. It is often caused by overstriding, so make sure that your footfall lies under your torso, not out in front. It may be that heelstriking is your natural way to run, but be aware that it causes more stresses to your legs. The most crucial aspect of footstrike is to keep it as light as possible, no slapping and as little jarring as possible. Most aches and pains suffered by new runners are primarily caused by the impact which can be reduced by slowing down, avoiding heelstriking and overstriding, running on grass or treadmill and by wearing proper running shoes fitted after a gait analysis done at a specialist running shop.
For general advice on your posture when running, read this nice simple explanation of the basics runnersworld.com/beginner/a...
Good posture improves efficiency and performance and helps reduce injury risk.
Breathing for many is problematic in the first few weeks. There is one answer…...slow down. As already stated you need to be able to speak aloud, clear ungasping sentences as you run.......if you cannot, you are going too fast. There is advice on the podcasts and app about breathing and while this advice is good, many people, myself included, found that trying to count breaths and steps, was just one multitasking demand too many. If you can do the techniques suggested, then all good and well, but if not, worry not, just breathe as you always have done. You can work on breathing later on. Breathing solely through your nose is virtually an impossibility, while running, simply because it cannot supply the volumes required. This post about breathing gives more detail of its importance healthunlocked.com/couchto5...
Many come to C25k as part of a weight loss journey. C25k will make you lose inches…...measure yourself before you start and then again half way through the programme…….but it is, by itself, unlikely to make you lose weight, simply because a 30 minute workout does not burn a significant amount of calories. However, as you tone up, feel fitter and feel better about yourself, you may, like many before you, find that you don’t crave rubbish food and want to eat to maximise your running efficiency. If you are already eating a good varied diet, there is no need to change it for running C25k workouts. If you move onto marathons, that is a different matter.
You want to eat a good nutritious diet as a runner. Eat a broad range of things, including plenty of fresh fruit and vegetables. Cut out processed foods, biscuits, cakes and sweets from your daily diet and reduce alcohol, keeping them all for special occasions. Do not be tempted to reward yourself for your exertions with that “naughty” treat. Counting your calories may be helpful and many regulars here have had great success with My Fitness Pal, either online or as an app, used alongside C25k.
Whatever time of day you run, it is best not to do it on a full stomach. While one man’s large meal is another man’s snack, the general guidance is that you should wait two to four hours after a large meal, before you run, and thirty minutes to two hours after a snack. My favourite running time is first thing in the morning, with half a banana for 5k and a whole banana for 10k run and a pint of very diluted 1:6 apple juice immediately before I go out of the door. It doesn’t work for everybody, so experiment, but if you ate normally the previous day, you don’t need to fuel up specially for C25k workouts.
Hydration, or fluid intake, is crucial to being an effective runner. When you run, your heart pumps blood to supply muscles with the oxygen, essential to the rapid contractions being demanded of them. If you are not fully hydrated, your blood will be thicker and transport of oxygen will be impeded, leading to heavy legs and tired muscles, as well as stitches and headaches.
The NHS recommends different amounts of fluids in different places, anything from a minimum of 1.2 litres to a minimum of 2 litres per day, both of which seem extremely low amounts for someone who is partaking of physical exercise. I drink between 2.5 and 3 litres per day, whether I am running or not, and this coincides with the information in this article runnersworld.co.uk/nutritio...
The important thing is to drink often, like frequent showers, rather than drought and flood. This way the body can utilise the fluids most efficiently. Hydrate today for tomorrow’s run. If well hydrated, there should be no need to carry fluids with you on any run under an hour duration, unless it is extremely hot or you have a specific medical condition. It is important to replace the fluids lost while running, soon after you stop.
Apps such as Runkeeper, Mapmyrun, Strava and many others can be used alongside both the C25k podcasts and apps to track your routes and record your pace and distance, as well as a wealth of other information. All this is fascinating data and can help you to see your progress, but in terms of C25k it is totally irrelevant. The training plan is duration based. The distance you cover and your pace are personal to you but can sometimes be discouraging to others if they are feeling they are not matching up to the performance of others, so please be considerate when posting your personal stats. This doesn’t mean we don’t allow you bragging rights on the forum…...of course we do, we understand your pride in your achievements and PBs, but when you consider the range of ages, physical conditions, disabilities and the whole breadth of genders that this community encompasses, comparing yourself to others is pretty fruitless and against the ethos of this wonderfully disparate, supportive and magical forum. Please think of others.
Safety has to be considered when running, from many aspects. Firstly if running on roads, even pavements if you are going to have to cross roads, then make sure you can be seen. Wear colourful clothing and in the dark use either headtorch with front and rear lamps, a bodylamp front and back or at least wear highly reflective or fluorescent clothing. If running on roads with no pavement, run on the side of the road so that you are facing oncoming traffic ( the right hand side in the UK), except possibly on the inside of blind bends, when it may be safer to be on the outside of the bend. If you have headphones/earbuds then make sure the volume is down when running on roads, so you can hear traffic. Consider taking one earbud out. Let someone know where you are going and when you expect to be back, if possible. I always carry a phone in a waist belt, even for a 5k across the fields, because on some of my Devon routes you could lie injured for a week before being found. You never know when you might twist an ankle or discover the secret of the universe.
Run where you feel safe, carry an alarm, if it makes you feel safer, or use an app enabling your loved ones to track you. Many people proudly post the stats from their latest run on the forum, along with a map of their route. I have pointed out to many that they have potentially just showed the whole world roughly where their house is, where and when they run and when their house is possibly empty. Some are happy to broadcast this sort of info to all and sundry, others are horrified at their own thoughtlessness. It is up to you, but do think before you post.
THE ADDICTION WARNING AND DISCLAIMER
You may start C25k with the naive thought that you are just going to do a little bit of exercise…….be warned, running is addictive. Within weeks you may not recognise the new you. You may find yourself getting out of bed at previously unheard of hours…...to go running. Your wardrobes will fill with garish lycra that you would not have been seen dead in previously and you may find yourself fitter and happier than ever in your entire life. Be warned, this training plan may change your life……….but don’t blame me.
If you have read this far you have stamina……….that will serve you well becoming a runner. This post may have additions over the months and years, so drop back to reread it every now and then. If you can think of any glaring omissions, spot any horrendous errors or can suggest any other useful links, please PM me and we can talk it over.
Thank you for a fantastic post Iannoda! As I anticipate my graduation run this week, I am becoming increasingly evangelical about this program - have already got my brother and sister-in-law and one neighbour 'signed up', but I will definitely be pointing a few more people to this info to encourage them to get started.
Becoming a running zealot and evangelist is almost inevitable when your life has changed in so many incredible ways by such a simple and achievable training plan.
Thank you for this, it's simply excellent! So much useful information here, whatever stage we are at. I agree with you that some posts can be a little discouraging for those of us who had never run before and are, shall we say, not in the first flush of youth and/or weigh more than is wise. However, I find the balance of the forum overwhelmingly positive and interesting. As you say, it is a "wonderfully disparate, supportive and magical forum" . Thank you for your contribution and all the others too!
I'm definitely going to have to go back and read this post in sections as there is so much information to take in. As an absolute novice it's great to have all the basics covered in one place. Thanks lannodaTruffe
Hi, yesterday I did my 1st post about wanting to start running again when out of the clinic. Your post read like a good book 😀 and made me exited about exercising again. I am bipolar and know that it is a good thing to be active. I just have to keep trying. Thank you for all the advice. Hope you are doing well.
What a brilliant post! I've just read it all and clicked on all the links, and have learnt so much from it as a very newbie runner. Thank you so much for taking the time to put all of this information in one place!
Thank u so much very useful information ...Great help ...I run with my dog but he thinks he's a husky lol
These posts really are exceptionally well written, hugely positive and a massive inspiration to many, including now me! After my run I like nothing more than a read of how everyone else is doing along with the hints and tips of the mentors. Who would believe the quality of a free app. I had considered going for a paid app thinking it'd have better features. So glad I decided to try the BBC one first, for two reasons: firstly, I wanted to see if it was for me and secondly, who wouldn't want a pep talk from Sarah Millican? So, it was for me it would appear and Sarah keeps those feet plodding. I'm currently ready to do W4R2 and so far, so good. Good luck to all of the lovely people who spur each other forward. Loving the positive vibes, loving life! I'm a runner...
Thanks so much for pointing me in the direction of your post. I've gleaned a lot of useful info for myself as well as being able to recommend the app for those who are not yet ready for c25k to my mum. Run 2 today - enjoying it so much more than I thought 😁
What a fabulous post. I particularly chuckled at the “garish lycra” as I’m currently wearing fuschia pink; previously my least favourite colour!
Your post is brilliant! Thank you! I’ve always wanted to be a ‘runner’, I’ve always been fairly sporty, but never ran...would look at runners with envy...now I’m W5R3!! I am loving this programme, I wake early and am out by 5:30 and can’t wait to get out!! I think if I can run for 20 mins..I can call myself a runner! 🤗
Haha! I guess I’m naturally a ‘lark’ rather than an ‘owl ‘!! I would never get up THAT early before this programme tho. But after setting the alarm for the first week or so, I now wake early (guess I’ve re-trained my sleep pattern a little. ) it’s worth a try - I go to bed early the night before a run too.
It really is the best time of the day to run in my opinion and you feel very self righteous for the rest of the day!! 😇
Yes it really is a peaceful time to run (less human life about too, so I don’t feel self conscious!) The fab weather has helped its so light and sunny. The run is out of the way rather than ‘looming ‘ at the end when you’ve had a day of work
Hi you are a born writer, motivator and experienced runner! Your advice and knowledge has absolutely loaded me and given me advice I need to know for the start of my journey and to help me when I’m in need of it thank you so much absolutely brilliant with you even giving links for added assistance. 😀
I'm currently on W7R3 and so wish I'd come across this post at the start of my C25k journey. So much useful info, thank you for taking the time to write it 👍
Thanks so much for the time you’ve taken to write this excellent post. It played a part in getting me from having downloaded the app weeks ago to that out of the front door moment 2 days ago and I’m just back from the second run, for which you deserve some credit.
Very informative post and I was pleased to read as someone who is week 4 run 1 that I have been doing things right. Loving c25k for how I feel immediately after my run and for the positive effects I am already seeing on my body
I’ve actually just read this through despite having just done W6r2 so not exactly new to the program... excellent information which has made me feel so much better about how I’m tackling this and also given me some great food for thought on how to improve, so like taking up running, it’s never too late to join I guess! I’m still having to force myself to actually open the front door and get out there, so haven’t reached the “looking forward to a run” stage, but the high I’ve had in completing each run is quite a thing and I’m sure I’ll never tire of it. I’ve certainly reached the stage where I’m thinking what might be a good route to run whilst I’m in the car driving around so that must mean something?! Thanks for all your help and advice. Cheers. Sue
Thank you for all the great advice in this post - really helpful to me as a newcomer. On my run on Saturday (my 5th in the programme) it was the first time I tapped the smiley face on the app before and after the run - replacing the grim determination of the first 4 runs with actual enjoyment! I'm not convinced I will ever become addicted to running, but I am looking forward to getting a lot out of it.
Thankyou so much for this detailed post Iannoda. I've just downloaded the c25k app and will be trying my first day today. Can't wAit to see and feel the results of getting to the end of this program!
really useful. Positive, encouraging and informative. Much appreciated, thank you
Hi, I am going to start at the gym next week they have an open day and start from the couch to 5k app from week 1. How do I record the exercise on MFP? I have an Apple Watch so do I just count the step? Or do I set it to indoor walk exercise or to indoor run exercise? I am so confused. Also do you have any tips for the treadmill as I have tried to run outside previously and never got past week one.
You only need to exercise for a given time for each workout. You don't need to record distance or steps.
The app and podcasts linked from the above post give you the instructions and timings for each workout. That works fine for those undertaking the plan alone. I imagine that if you are doing it as part of a group, then somebody will tell you what to do.
By putting that your questions here, l am the only one likely to respond to them, whereas is if you put up a new post on the forum, there will be dozens of people reading your post who have experience of your concerns.
Please read the guide thoroughly, as it is designed to answer most queries.
Thanks for sharing - some really helpful tips that I’m sure will see me through the programme. Can’t say the addiction has kicked in after the first week - but watch this space !
I am in wk6 - 2 tomorrow and just found all this very good info. I have seen you pop up here and there over the weeks. The support is great and very welcome. Many thanks.
This has been so helpful, thank you. I’ve read it at just the time when my initial enthusiasm has been knocked by puffing reality. Common sense is the best encouragement. Fab.
Yes I have stamina now for reading too wow very good post this and just what I wanted to read I will go back up now and read about trainers I do have running shoes at the moment but have not been tested to see what sort would be best suited I am on wk2r3 at the moment thanks for the post and info again happy running 🏃♂️🏃♀️
Gosh, very glad I read this post before I really got into heelstrikes following my W2R1 C25K advice. Thanks for all the great tips and motivation for this total newby who’s determined to do this, despite achy hip. Greetings from Norway 🇳🇴
What a great post! I just started my couch 2 5K journey. I used to run before here and there but never more than 15-20 minutes. This programme has really helped me structure my runs and rejuvenate the passion again! What a wonderful community this is.
I have finally read this and the links in its entirety, im loving this plan and the buzz i get after runs. The runs are not easy but i cannot wait for my next run.
I will take the information and put it into practice. Thanks to everyone for there support.
Tyvm for taking the time to help us all on our running journeys - lots of interesting and useful info which I know I’ll return to. I’ve not yet looked at the links so will add those to my To Do list 🤪 - thank you again! 🙂
Thank you for all the incredibly useful information. I am sure I will keep referring back to this post as I go along the journey. I’m quite excited at the thought of getting addicted to it 😊
Who knew that at the age of 44 it would be the start of something new for me. ⭐️ Here goes.
Great advice although I class myself as not having any natural ability to run I have previously completed the great north run in 2012 for charity after my brother suffered a cardiac arrest thankfully it happened while he was waiting on having his pacemaker fitted so he was in the right place it takes me about 40 minutes to get my ‘second wind’ any advice how to get it earlier round be gratefully received!
IannodaTruffe This has been really helpful, thankyou. There's so much useful information here, i'll keep this for future reference. I've always hated running, well any kind of exercise really but the C25k app has really helped me start from scratch and I completely love running now. This post is a real support, its given me loads of information to get me started. Thanks again!
Sorry if I’ve asked this before, but what are the best warm ups and cool downs for each week of the training? It seems like they need to progress each week is that right? And where in the couch to 5k app are these warm ups and cool downs? Is the 5 minute walk at the start the warm up? Is that enough to do? I want to avoid getting injuries. I keep getting knee injuries, same knee and having to stop and start again from week 1 doubling up on each week, as per my doctors advice, then I started up again on the treadmill at the gym and again after run 1 of week 2 I am feeling a bit of pain in the same knee, nothing like as bad as when running outside the first time that happened. This happened despite doing my physio and osteopath and NHS online stretches. Also I noticed a bit of light headedness both last two times straight after getting off the treadmill with week 1 and 2 runs, that’s never happened before so could that have to do with not drinking enough water beforehand I wonder as I don’t have any known illnesses that would cause that as I’m quite healthy according to my doctor.
The guide to the plan has advice on minimising impact, links to stretches for pre and post run and links to the NHS Sports injuries page, for advice on dealing with injury.
Great post. I’m just about to start my journey again , however my main concern is my breathing. Every time I ve tried to run before I can’t seem to get my breathing under control and I give up. Any advice would be great.
Thank you for all the information . Very helpful , answered all my questions . Started yesterday so a long way to go being so inactive and over weight . Not as hard as I thought it was going to be
Wow what a great intro into my running world - you've answered all my queries that were springing up - many thanks for all your informative advise - so glad I found this forum 😍 - week 7 bring it on !!
I have read your informative advice and it has covered several things that I wanted to ask, so thanks for that. Your post, and the whole forum, are wonderful and it is nice to have such a mix of people with whom to interact. I think I heard on Radio 4 that the Couchto5k app is the most downloaded of all NHS apps and I am not surprised. Such an amazing tool and free too. Week 1,Run 2 tomorrow
Well, I´ve only come to the part that explains the "horror" of exposing yourself to the public and it gave me such a laugh! Thanks for that. Seeing time is of the essence, I am reluctantly lifting all 61kg, off the couch, getting into my running dress, determined to "expose" myself
As a semi-professional dressmaker, I tend to sit a lot. Though I´ve been to the gym regularly for the past 1,5 years and been running in the "wild" years before that, injuries and serious operations have set me back. OK, I´ve put that behind me, recovering rapidly, as follow-up tests have shown. Prograstinating again here .... #
Thank you so much for this as I have returned to C25K (again - maybe the fourth time as I know it works and enjoy it so much!) and just finished Wk2 R3 on this beautiful Sunday morning - why do I give up I've no idea but this time I'm keeping to outdoors rather than gym jogs as time is tight and the gym opens too late in the morning to fit in with getting to work on time so come rain or shine I'm out first thing every other morning However, I was going to ask about the breathing as in Wk 2 we are advised as to breathing 1,2,3,4 with each step taken (I think!) and it was confusing me - in the past I count and breath but am sure it's not what Laura instructs me and with reading your post here, I know not to get myself stressed out about it but to enjoy my jogging in the morning and watch my shape change, my face loses weight and my body and brain feel far better than ever before. I have lots of lard to loose but am far happier to have a clear stressfree mind to start the day, deal with work and clients with a clear mind. Thank you. I know I can do this and am aiming to complete my first 5k parkrun before Christmas and did book myself for a 10K in February 2020 way back when so yes, this time I will become addicted, especially as I do need to ensure the new (what I call expensive) trainers I treated myself to do need full wear and usage so I can proudly go back and buy a new pair. From a very happy and contented returner to C25K. Good luck everyone and many thanks - J
Hey JOP66, I saw this video last night about the breathing technique. This guy also does a great video about how to run properly for beginners. It covers stance and attitude in a simple way. Worth watching.
So happy I found this forum, this is a fantastic post with alot of answers to questions I have had. W2R2 of the couch to 5k so far and I have never run before, can't wait to see what I can achieve!
Thank you for that amazing post, I have just completed my first week of C25K and your post has answered all of my questions and more. Already I find myself thinking about my next run and all things connected with it from the moment I wake up, long may it continue 🤞
Thank you for the information. A lot to take in but as long as I use the advised dynamic stretches I will feel a lot safer. I've ripped a hamstring once before by not stretching before a boxersize class. I never want to feel that level of pain again. Looking forward to week 1.
Just wanted to say thanks very much for this really helpful post. Did my week 1 run 2 today and it’s answered a lot of the questions I had.
Best wishes everyone 😊
Fantastic info and tips I have only done day 2 on week 1 but feel very positive in going forward xx
Hi I can't tell you how much all of this is helping me just as much with the mental and emotional journey as well as the brilliant physical advice and I love that the advice feels achievable thank you
Hi, your post mentions the NHS Strength and Flexibility podcast to use alongside the C25K, is there anything similar online that is more visual you can recommend please
Thank you for a hip of information lannoda. I am new to running. Due to lock down I decided to give it a try and now at week 5 start enjoying it even more. Never pay attention to running techniques but now I start following advise on podcasts and app and it does help a little. The biggest challenge was to actually start and keep to schedule in first two weeks. After that it was nice to run especially since weather is getting warmer and sunny and I have much more time on my hands while working from home etc. Thank you very helpful and I hope I can complete .
I love this post. I have red it a few times now. It gives me the ‘pep’ talk I need before a new week. Running is definitely addictive and I really do look forward to my next run!
Thank you for writing and sharing this with us. I've learnt a lot from it Definitely going to take on board your points about adequate hydration the day before a run, joint strengthening exercises and potential injuries to name but a few.
I am new in here and I just completed my 1st run of 1st week Couch to 5k programme and I cannot be more excited!
I am extremely happy, that I have done it and I am also taking the Strength+Flex programme, counting calories (1600kcal) as part of the NHS Weight Loss 12week programme.
There is so much information in the post - thank you so much x I feel a bit cobfused with all them at first, but I will read all that few rimes and hopefully will get there.
I love the structure of the programme and the support it gives.
I ran with midfoot strike and bought a new shoes for this programme - I hope, you don't mind me saying the brand ( Asics gel Kayano ) as I was advised by my friend, but I got 2 blisters after just my first run!! They are both on my heels. I did walked in the shoes for last week to get used to them and nothing like this happened, now I dont know what to do.
Can I still use them? Will they continue to give me blisters?
Welcome and congrats on getting started. When others have posted about blisters on here, a common suggestion has been to get proper running socks. Might be worth a try?
Yes, now I kniw, but I bought them before I joined the group and to be fair they seem to be very comfortable when walking and running. It is only those blister ehh
This page really should be referenced on the C25K page as mandatory reading before starting C25K.
For example, I only ever knew how to run (although not far) on my toes, but after the instructions in week 2 (or was it 3), I forced myself at great pains (including physical) to learn to land on my heals. And that was despite advice to the contrary from my friends.
I have been doing it ever since and, as a result, I don't think I ever have both feet off the ground at the same time.
C25K is really wonderful though. I will post more when I have finished week 9 :).
The link to this post is sent to everybody as part of a welcome message when they sign up to the forum and there are links on the site as well as trying to send the link to each individual as they put up their first post........I don't know what else we can do.
Glad you found it useful, but we try not to make anything mandatory.
It looks like I slipped through the sieve without finding the info.
I didn't see anything about the forum on the C25K page, I just saw the downloads and got stuck in without looking any further. But I have found you now.
Maybe just one thing though ... Perhaps Laura could change the bits about landing on heals and "lookng like you are walking" as viewed from the other side of the hedge. Maybe I will eventually get rid of these incorrect habits I have worked on over the last seven or eight weeks.
Having said that, Laura is a brilliant coach and I very much appreciate her instructions and encouragement.
The admin team on this forum are all volunteers and have no influence on the content of anything outside this forum.......neither the NHS websites nor the app or podcasts.......although we have repeatedly asked PHE to alter the advice to no avail.
When you first signed up to this site you will have received a private message suggesting that you read the guide.
Thank you for pinpointing this article. So so helpful. I used to do 10K runs years ago, but I'm now 15 years older with a lower back injury so I do do yoga and generally keep myself very active, but didnt realise how hard running was going to be to get back in. I couldn't believe how hard I found it to run 10 mins, and yet here I am this week Week 9 just completed run 1. So two more runs and I've managed to run 30 mins! Not quite 5K in 30 mins, it was about 4.6K but close and I'll get there.
This forum is so useful, wish I'd joined at week 1!
Awesome, thanks for writing this. I'm just at the start of my c25k journey (w3) and was worried I was running too slowly etc etc. But this has reassured me. I already feel the benefits and can see how it could become addictive.
This is a fantastic post and I’m ashamed to say I’ve made it to W9 R2 before reading it! It should be mandatory to read before you’re able to download the app or podcast.
You received a link to it when you signed up, in all likelihood I sent it again when you wrote your first post, it is signposted all over the forum........what more can we do?
Nothing at all! It’s completely my fault, wasn’t a slight on you or the programme at all. I was using the app and far too excited to get going that I forgot to revisit it 🙈
‘ Getting started, actually going out of your front door into the exposing view of neighbours and total strangers, is probably the hardest part of the entire programme for many. What you rapidly realise is that as soon as you are out jogging along, you become invisible to nearly everyone. You are far more likely to get positive comments from people who notice you, than negative ones. After a few sessions, you will be enjoying yourself so much, and your confidence will be such that you really won’t give a damn what anybody thinks.’
Brilliant advice and links. Thank you! I've reached my 50s and never run before so this is all new to me. I've taken a month to actually be able to complete week1 but I don't care as I have enjoyed it and feel like I am getting fitter every time I go out to 'run'.
'people with breasts' needing sports bras. I think you mean females. A typo perhaps?
Certainly not........breasts are not just a feminine feature.
What? Sorry but I think you need a biology lesson lol. Women have breasts, as girls develop breasts during puberty.
Which is a huge reason why most girls give up sport while being teenagers. Poor sports bra/ lack of, combined with debilitating PMS/ heavy periods means it's really difficult for girls to get into doing exercise.
What? Sorry, but I think you need to be more inclusive.
We had a regular male contributor on this forum who discovered that wearing a sports bra saved his man boobs from hurting and prevented him from getting runner's nipple. What about males transitioning gender who are technically and legally male, who have taken hormones to develop breasts ? What about men who are being treated for cancer with hormone therapy, who can very easily develop breasts?
Had I written "females" should wear a sports bra, I might well have offended those women who have no breasts to speak of.
My phrase was my considered way of being inclusive.
Thank you so much for this, I happened across this purely by accident and found your guidance and humour very reassuring. I am now excited to graduate xx
I just completed my week 3 run 3 and absolutely dreading week 4 where the jump it total running is significant. However I absolutely cannot wait for week 4 to start. You gave a fair warning, it is addictive
Thank you Iannoda again. I am back on the c25k plan. Having paused since February then restarting in September I sprained my ankle and have been on the couch since. So after completing 10k I am humbly back to the beginning and taking strength again from your wise words. I am skipping sessions when I've felt capable, don't know if you feel this is advisable for a returner?
I have had to redo C25K several times for health and injury reasons and have mostly started from scratch again.
Any injury leaves a susceptibility to recurrence so it is doubly important to strengthen the musculature in that area to minimise the likelihood. This is best achieved by gently progressive loading.
I have a recurring knee issue which stopped me from running for 8 months on one occasion and was only overcome by going back to extremely simple physio exercises, which felt as if they were hardly doing anything at all, then progressing to more demanding exercises at a very gentle pace.
Thanks for this really useful info!! I started the program in early December and only managed to find this community and your useful guide. The information has been very helpful. I'm so relieved I'm not the only one who struggled to master the breathing technique that Laura shares in earlier weeks!! I gave up trying 🤣 them and just felt thick! Running has never been my thing but I'm surprised how hooked I am now.
Fantastic article. Lots to take in. Worried about fitting in 3 runs a week and strength training......Also what is the best strength training to do with running?
Everyone I've asked in my area seems to be part of a group or suchlike, and tbh I'd like to do it with someone new too if that makes sense? I might just wait another week until they New Year before asking my locals again as there's bound to be someone doing a *new year, new me* kinda thing x
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Thank you very much 
