Couch to 5K

Need some advice

Hey everyone!

I'm 20 and a bit overweight! To get rid of fat I have started jogging. I have been jogging for a few days and my first and second day was ok..(it was still exhausting but I understand why). But the problem is, it should be getting easier everyday. It was my 4th day today and I felt so low on energy. Am I doing something wrong or is it normal?

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Hi. It reads like you’re running on consecutive days? If that’s the case then stop.

I’m new to running too but ALL the advice I have seen on here is that. “Rest days” are important too... they help your muscles repair.

The advice on here seems to be no more than 3 x runs/week but that less is ok too.

Liz x

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Thank you 😊

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Hi, are you following Couch to 5K? The advice is to have a rest day between runs to allow your muscles to repair and strengthen. If you are running every day then I'm sure that's why you're lacking in energy but someone far more qualified than me will be able to advise you. Good luck!

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And Thanks to you too 😊

I'll try this method

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check out the program here:

nhs.uk/LiveWell/c25k/Pages/...

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Hi and welcome.. download the programme...

nhs.uk/Livewell/c25k/Pages/...

Follow it very slowly and steadily... take your rest days, listen to your body and do not push too hard:)

On rest days, try some strength and flex and any other non impact exercise to help energy levels an stamina:)

It may not get easier, but, you get stronger, with each and every run! Keep posting too :)

Check out this link too :)

healthunlocked.com/couchto5...

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Follow a training plan. NHS Couch to 5k is perfect for you.

Read this healthunlocked.com/couchto5... it explains the plan.

It works.

I hope you will be joining us.

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Wish I had read your post about the plan before now, then probably would not have hurt myself heal planting. I may have not quite understood what Laura meant, but it did not work for me. I too found the breathing advice not helpful, could not rum and think about how I should be breathing at the same time. Thanks for the article it is full of useful information.

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Hi, and just wanted to say welcome to this lovely friendly forum 😊...

You have been given the links to the C25k plan, which is a structured training plan where you learn to run/jog safely for a gradually increasing time. The plan works and its fun as you become fitter and enjoy completing your run session.

I hope you download the app or podcasts and begin the plan, you will love it.😊... post on here for any advice and encouragement.x

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Just to add to everyone else’s answers: the BBC do a c25k app also (with Health England or someone) - it’s the same as the NHS one but you can choose which BBC personality to be your coach - I have Sarah Millican who I love and makes me feel amazing! A bit frivolous but anything fun to make it more enjoyable is a win in my book - good luck! And keep going - it’s all definitely worth it :)

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Yes! I have Sarah too, which I love! From reading (lurking) I can see a lot of people have used the podcasts but I really enjoy the app and the visual confirmation etc of each run. Good luck! 👍🏻

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Hi 3i3838,

(You sound like you are from Star Wars! 😊)

The journey you have started on is a great one! Couch to 5k has helped a whole lot of people run for 30 mins without stopping.

For some people the journey takes 9 weeks - for others like me it was more like 4 months. It doesn’t matter how long it takes! What matters is that you follow the programme and don’t move on until you are ready. The rest days are necessary. It takes a while but one day it’ll be easier and you will be able to run for a long time without stopping.

Well done for taking the steps towards better health!

Keep posting to let us know how you are getting on.

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To add to everyone's very appropriate pointers in the direction of the NHS Couch to 5K running programme, I thought I would flag up something you said here - that you think it should get easier every time. Even with an excellent programme like C25K, with proper recovery days and three repetitions before moving on to the next stage, that's not how running works. Some outings are just easier or harder than others... sometimes we can find reasons (the timing of our eating wasn't quite right, there was more of a hill, we hadn't had enough to drink, we'd had a late night and a few drinks, we're coming down with a bug) but mainly it just happens. Once you get into the more sustained running periods you'll likely find your way onto the emotional roller coaster (eg 10 minutes of "I can't do this, my legs are like lead" followed by "I could run forever, I'm a running Goddess" followed by "I can't do this my legs are like lead")

A big part of learning to run and make it a useful tool in your life is learning to just 'be with' these feelings.

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