Starting 2moro

[Jenna_wade12]

Hi

I’m starting the couch to 5K tomorrow so I was wondering if anyone has any tips ? I’m not a runner and I really dislike it but I really want to try hard and compete couch to 5k!

Thank you

Jenna 😃

[mrrun Graduate]

Hey Jenna!

You can do this. Try to run as slowly and steady as you can. Stop and walk if you must, you will be fine. Don't push yourself by going fast!

Keep us posted!

[Jenna_wade12 in reply to mrrun]

Thank you for the advice ! I will definitely take it on board ! Have you competed the couch to 5K?

[mrrun Graduate in reply to Jenna_wade12]

Yes, and now I'm training for half marathon. I was useless in the beginning, and many of us struggled as well. Read some good advise, ask as many questions as you wish and you'll do it.

[Jenna_wade12 in reply to mrrun]

That’s really good to hear. Hopefully I will start getting into running 🏃🏻‍♀️ I’ve always said I’ve wanted to do a marathon before I get to old ! Haha

[Cornet-Carolyn Graduate]

Welcome, slow and steady and let us know how its going

[Jenna_wade12 in reply to Cornet-Carolyn]

Thank you for the advice , have you completed the couch to 5K?

[Cornet-Carolyn Graduate in reply to Jenna_wade12]

Graduated end October having never run before and now love it

[Jenna_wade12 in reply to Cornet-Carolyn]

Oh that’s good to hear ! Hopefully I might enjoy running ! Once you have graduated can you still access the clips ?

[icklegui Graduate]

Welcome! I wasn't a runner or really someone who did any exercise except yoga (loathed sport at school and it loathed me). Started Couch to 5K in July, took me a bit longer than the 9 weeks but I "graduated" and am still running a couple of times a week on average!

You can download the NHS app or podcasts (nhs.uk/Livewell/c25k/Pages/... and use them as many times as you like - after you finish, a lot of people carry on using "Week 9" just for the structure and encouragement and possibly, I've heard, because Michael Johnson (one of the celebs on the app) has a particularly attractive voice

Advice? There's much to be had here healthunlocked.com/couchto5... but just ask questions, we're all very keen on answering!

[Jenna_wade12 in reply to icklegui]

Oh thanks for the advice ! Am really looking forward to doing the run now and will definitely download them podcasts!

Such a great idea the NHS are doing !

[icklegui Graduate in reply to Jenna_wade12]

Just looked back here to see you've done your first one! I think it's probably the one everyone finds the hardest so don't be disheartened by that. After your rest days see how the next one goes, and the one after - I suspect you'll see improvement quickly! Then week 2 will push you a bit more again and so on. You'll be looking back at these early weeks in no time (well ... in a few weeks )

[Jenna_wade12 in reply to icklegui]

Thank you , yes I did find it tough but I think I wasn’t in the right mind set to run tbh . Where do you run? I’m struggling to find a good location

Thanks

[icklegui Graduate in reply to Jenna_wade12]

I have to say I'm lucky where I live. There's a mix of quiet residential roads and a couple of parks (one very small one just across the road, which was perfect for my first few runs, though some would find the laps boring). I'm in South London so if I wanted I could get transport to many other good places. Have you had a look at your area on a map to see if you find inspiration, or go for a walk and check out some areas?

There's people here who run in all sorts of places, someone (in Norway?) is running in an underground car park to avoid the arctic weather!

[Jenna_wade12 in reply to icklegui]

Wow! Will definitely have a gander round to see the perfect environment !

[Hidden]

I think many of us thought we didn't like running because of school, being last in races, having to run cross country in all weathers etc. This is different, you are doing it for you and you are in charge. After a while it gets addictive because of the endorphins and the sense of achievement, plus increasing firmness and fitness, so get through the first week (probably the hardest in many ways) and see how you feel.

[Jenna_wade12 in reply to Hidden]

Ok thanks for the advice , I really do hope I see couch to 5k as something enjoyable x

[Hillrunner2201]

Just take each week at a time and don't look too far ahead at this stage. Just see finishing each week as an achievement. You will find the benefits from running will appear gradually as you move through program so don't worry if you have a bad run, every one does, even regular runners. When you've finished the program, consolidate for a few weeks or months and then decide if you want to carry on running the same amount for general fitness or move on to running further/faster or entering an organised run. 🙂

[Jenna_wade12 in reply to Hillrunner2201]

Ok

Thanks for the advice , I hope I will carry it on

[Oldfloss Administrator Graduate]

Check out this link first... Many questions will be answered...

healthunlocked.com/couchto5...

Sound advice is to be found here

Main point from me.. slow and steady... you will be amazed where you will get to Enjoy your first run

[Jenna_wade12 in reply to Oldfloss]

Thank you!

[stormwarden Graduate]

Believe in the program. It'll get you through. As everyone else mentions...slow and steady. Happy New Year to you.

[Jenna_wade12 in reply to stormwarden]

Ok thank you , happy new year to you to !

[stormwarden Graduate in reply to Jenna_wade12]

Good Luck for your C25K adventure. One thing I stopped doing recently was climbing on the weighing scales every day. I was a big teen and was always scale watching, right through my 20s, 30s, 40s. Now I've turned 50 I decided to ditch the scales and use my clothes as a guide to what's happening. Jeans and tops definitely sit better on my frame after the C25K sessions. It took me 12 weeks to graduate as I had an injured foot week 2/3. Believe you can do it no matter how tough it feels. Write up posts and you'll find people respond in a very positive manner to help and support you. Oldfloss was a good mentor for me

[Jenna_wade12 in reply to stormwarden]

Thank you! I’m finding this community very helpful and motivational ! I really do hope I can continue to do the couch to 5k no matter how hard it is! I’ve just completed my first run and I did find it hard :/

[Cornet-Carolyn Graduate in reply to Jenna_wade12]

Well done on your first run 👏

[Millsie-J Graduate]

Hello and welcome!

Read the excellent links given, follow the programme, take it slowly and enjoy!

Let us know regularly how its going.

Happy new year and new lifestyle🏃🏻🏃🏻‍♀️🏃🏻🏃🏻‍♀️

[Jenna_wade12 in reply to Millsie-J]

Thank you!

[IannodaTruffe Mentor]

Hi Jenna, welcome to the forum.

My first comment is that you need to dispel the attitude that you really dislike running. There is a huge psychological component involved in learning to run and you need to adopt a positive attitude from the start. This might help in general terms healthunlocked.com/couchto5...

Your brain will tell you "Okay, that's enough" on a very frequent basis, but becoming a runner is pushing through that. It is worth the effort. not only will you be physically fitter, but mentally you will be sharper, happier and probably be more confident. The effects are powerful and are worth the hard work.

As others have said, your brain chemistry changes and that activity which you, in the past, disliked, becomes an addictive urge that you have to suppress to make sure you don't overdo it..

Enjoy becoming a runner.

[Jenna_wade12 in reply to IannodaTruffe]

Yes thank you , I think that is one of my main issues my ‘negative mindset’ but really want to change that . Can’t wait to get started at 10am💪🏼💪🏼💪🏼💪🏼

[LCN1107]

Graduated in November and right up until Christmas was running at least twice a week. I never thought I'd get through the first week but now I look forward to my runs, especially after work. Definitely missed it over Christmas and looking forward to getting back on it

Are you going solo or do you have a running buddy? My partner and I started together and I found it helpful actually having someone to tell me to keep going when I was moaning the whole way! 😊

As the others gave said, slow and steady and you'll be fine. 9 weeks seems like a long time but it'll fly by!

[Jenna_wade12 in reply to LCN1107]

Thank you

I’ve just finished my run now and I did it solo but I think I may ask my friend to come and do it with me.

In all honesty I found it really tough , the first run doesn’t seem hard , but I found it hard. And I’m not looking forward to the next run. Was you like this at first ?

[Katie204 Graduate in reply to Jenna_wade12]

Hi Jenna

My first few weeks were hard - in each run (truly) I found myself thinking "Can I really keep going all the way to the end?" But by about week 5 I was out one day and doing a 5-minute run, and I caught myself thinking "Oh - only 5 minutes? I was rather enjoying this!"

You've already taken the toughest step by starting the programme - just keep going slowly and methodically, and you will get there!

[Jenna_wade12 in reply to Katie204]

Thanks Katie , everyone says they grow to love running and I really hope I do ❤️💪🏼🏃🏻‍♀️ the support has been AMAZING on here and I can’t thank everyone enough

[RuthL Graduate]

A couple of years ago I decided to train to do a Park Run and tried to train on my own. I had no real plan, and was always worrying about how slow I was. Hated it. And failed miserably. This time, I’m making great progress, reached week 6, and enjoying myself.

So here are my tips.

1. Use the app (the BBC one)

2. Forget about speed, just focus on the plan.

3. Keep checking back here for help and encouragement.

You’ll do it. 😆

[Jenna_wade12 in reply to RuthL]

Thank you so much for your advice ! I’ve just completed my first run and it was tough!

[p1M2l3]

I never thought I would do it either. What helped me is just thinking about the next run not how many there are to the finish. The weeks soon go by and you look back and wonder how you managed it but you did!

[Jenna_wade12 in reply to p1M2l3]

Thank you for the advice !

[Lillybeth30mins Graduate]

Hi Jenna and welcome to the forum. I have only been on here 2 weeks, but, love it already and can’t believe I “almost” look forward to my next runs!

Please don’t be too disheartened at a disappointing first run.... I too have never had a positive relationship with running before.... but this plan does something to you! Honest!

My only bits of advice are to run as slow as you can! (Sounds daft but does help, these are not races.) and also, don’t get hung up on the 9 week thing, I am back to work now and will only get out twice per week so it will take me longer than 9 weeks and I’m already thinking I may do week 2 four times instead of three. The very best of luck to you Jenna. Keep us informed. Liz x🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️

[Jenna_wade12 in reply to Lillybeth30mins]

Thank you very much Liz! Really motivating to hear that ! X

[2017runnernat]

Hi Jenna, I’ve recently just started and been taking it slow and steady. I’ve only just got to my first run of my second week and I really enjoyed my run today. My tips would be: stick on Spotify with songs that motivate you to keep running, make sure you’re in comfortable running clothes and shoes, and stick on the C25K app and just get out there. I find running so liberating now but wouldn’t have said that a few weeks back. You’ll fall in love with it. Good luck on your first run!

[Jenna_wade12 in reply to 2017runnernat]

Thank you! I’ve just completed my first run and it was tough !!

[Ianson Graduate in reply to Jenna_wade12]

When I completed my first run, I got back to the house and flopped straight back on the couch with the reddest face you've ever seen. I thought it was one of the hardest things I'd ever done. I later realised that I'd been running too fast - as if I was running for a bus. I quickly learnt that I needed to run really slowly and then deliberately run even slower! I finished the programme in November and now regularly run for over 30 minutes - still running really slowly. I don't weigh myself but my clothes a are definitely a lot looser and I feel a lot better in myself. Keep it up. You can do this!

[Katie204 Graduate]

Hi Jenna

You can do this - couch to 5K starts you off really gently. You just do eight sets of 60 seconds running (well, more like gentle jogging) followed by 90 seconds walking. You also walk for 5 minutes at the start and end of the session. What I used to do was count backwards from 60 as I did each run - that helped to make me aware that there was an end in sight!

I hope that helps - very best of luck! Come back and tell us how you got on

[Jenna_wade12 in reply to Katie204]

Hi Katie

I did my run around 3 hours ago now

And to be honest , I did find it quite difficult and I wasn’t feel great already when I woke up! It was hard but I hope I can remain on the programme and if I keep my diet up , hopefully I will lose weight x

[Katie204 Graduate in reply to Jenna_wade12]

Hi Jenna

Well done for completing the run!

I started couch to 5K at the end of March 2016, and went on to do 2 10K runs and a half-marathon! I have done nothing since the HM, though, so I am going to go right back to the beginning and do the 60-second runs again.

[Jenna_wade12]

Yeah . Where abouts do you run? I’m currently running on this cycling path bridge thing ahha but it’s available for runners and dog walkers etc..

[Polly2810 Graduate]

Just take it one run at a time and go slower than you thought was possible and you will surprise yourself and find you don’t actually hate it!! 😜

[Hidden]

Nice one Jenna!

Not sure i can add anything to the comments here anyway - but simply beleive in yourself and keep pushing yourself when you feel like you need to stop. Start small but think big

I'd also highly recommend you use a GPS tracking app for your runs - i currently use Strava which i think is amazing - people can create "segments" along roads whichcan be any length, and each time you complete that segment it will automatically record your time and add you to the leaderboard and when you do it 2 or more times, it will compare your efforts etc...theres so much more that the app can do but the segment feature particularly helps me to push harder in my runs

Hope this helps!

[Jenna_wade12 in reply to Hidden]

Thank you! Will go and download the app now !

[Hidden in reply to Jenna_wade12]

No problem! Hope you find it useful!

[Redbillie21 Graduate]

I disliked running beforehand I started this programme, now I’m hooked! 😂😂🏃‍♀️🏃‍♀️

[Jenna_wade12 in reply to Redbillie21]

I really hope I enjoy running