Couch to 5K
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Couch to 5k newbie

Good morning, well done to everyone. I am a complete excercise phob! I avoid it, apart from dog walking. Deciding that, in addition to losing a few pounds, I really should be able to run up and down stairs without feeling myself gasping for breath, it was time to do something about it. Couch to 5k it is!

I have just completed my first week using the phone app with my own music. All okish so far. I am ready for the walking bit just before it's announced, and yesterday, day 3 of week 1 was a bit tougher than I thought it would be. I had a banana shortly before I started and it really gave me heartburn. Needless to say I won't be doing that again.

My question is; does anyone do this on a treadmill? I am using a treadmill at the moment, so I walk at 3.5 and run at 4.1 on an incline of 1. Does this sound ok? I read somewhere that the incline is supposed to be more like outdoor running; no idea if this is the case, it's just what I've read. Thank you.

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Go as slow as you need to in order to complete the runs. Even if that means your running speed is the same as your walking speed, that's totally okay.

Any chance you'll take your pooch on some outdoor runs?

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That's good advice. I automatically would have thought that I needed to go faster. That's good t know. My pooch, hmmm.....I reckon I'd end up in A&E! He gets a bit overexcited once the running starts, so not for a while.

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That's good advice for the incline! I ran the whole programme on the treadmill so any questions feel free to holler, or use the search function. As for speed, everyone is different. Find your brisk walk pace and then up it 0.5 (I think yours may be miles per hour, not kmph?) and run for a while. You may want to increase it, you may want to decrease it, but make sure it is a pace that you are comfortable running at until the end of your session. For some people starting out, their running pace is as quick as their brisk walk pace - but it is the actual action of running that is the important part.

I also cannot eat before running as it makes me feel extremely nauseous, whereas others find they cant set off without something in their tum. Just goes to prove, everyone really is different!

Anyway, welcome to the forum, you have done the hardest bit so far which is getting off the sofa ("couch" 🤣) and it's good you seem to be progressing really well - well done!

Let us know how you get along. The mentors and others on here are a great resource of knowledge and just general support.

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Thanks DoYouRemember. I think it kmh, I'm not sure if I still have the manual. It's a very good point, I'll have to check. I thought 0.5 extra wouldn't be enough, but if I need to go just that much faster in weeks to come, then I definitely will.

I'm such a novice. All my friends will just laugh when I tell them I'm embarking on this! I'm a bit of, 'all the gear, no idea', when it comes to sports. I may just keep it under my hat for a number of weeks. No one will see me inside on my treadmill!

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Slow running build legs! If you feel you can comfortably go faster, by all means, but take it steady and don't go any more than a sustainable pace.

It will be a great feeling to show off your new running talent in front of your friends! But as a caution, running outside is very different. Many people find it harder, though myself and others find it easier. All I will say is that you will find it different.

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(But the incline will help with the transition, so keep it at 1%!)

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Hi, I have a quick question for you if you don't mind. I did week 2 day 1 today. I found it quite tough but stayed with it. I had to basically run at the same speed as my brisk walk but raised it to 3.8/3.9 for the last 2 runs. I just wondered if you mixed indoor and outdoor runs.

Jo Wiley is great, but during the second run she says 'tell yourself you love running you love running' again and again. Didn't work for me, but then she goes for the next run section 'try not to think about running, just look around you'. It was too late for me I couldn't get my mind off running as the first mantra she had advised was still in my mind. Just wondered if outside run might be easier to 'get my mind off it'?

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I did the whole programme on the treadmill and have only recently started going outside, but there are still things to focus on in the gym. I actually have an imagined rivalry with a lady there 😂 and always want to run faster than her and love it when she's not there as it feels like I'm winning (all in my head of course, I'm sure she's lovely really) but even if I had a treadmill at home, I find running on the treadmill really meditative. The repetition allows me to think things through and relax. I can't speak for the podcasts, as I never used them, just my own music and followed the programme using the advice on the nhs website, but I will say I was advised to start using a mantra. The one that works for me is "this is what you came for". Works very well for me, maybe just find one that works for you. Same goes for running outside, some people love it, others don't. Just experiment and find what works you! 😊

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Thank you. I think the mantra idea is a very good one. I shall give that a try. I think I'll try outside tomorrow just to see how I get on. It's a bit hilly where I am but I think it's worth giving it a go. Hopefully it doesn't matter mixing outside and inside. I've downloaded some more running music, but being honest it's not great. I need something with a really good beat, but I'm having trouble finding it!

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Yes I mix outside and inside running now - I think it's good to change it up. As for hill running, a lot of people on here are of the opinion that you learn to love them! It's a challenge to overcome going up, and then you reap the reward going back down!! I think on certain music services you can even search for music using bpm? Worth some research.

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Got them! Thank you.

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Well done.

Read this guide to the plan healthunlocked.com/couchto5... It is designed to answer many common queries.

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Hello, and welcome! Take things steady and enjoy your progress. And keep posting! :)

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