Hi,
I started my C25K on Tuesday morning, it went ok...well better than I expected but I went for my second instalment this morning and it hurts! 
I am wanting to lose weight so I know that is a factor but I have also set myself a goal to surprise my family and so I am totally alone doing this. Need advice and support guys please be nice 
Hi 👋
Well first of all well done for starting and, I’ve never seen a negative comment on here so everyone is nice.
I think you can expect to have a few aches and pains if it’s your first time running... different muscles etc being used.
You will be given links to follow with all sorts of good advice on... but, the best advice is:
*run slowly!.. as slowly as you can, that way, when your time running increases you will be able to do it.
* make sure you take at least 1 rest day In-between your runs.. but more if needed, listen to your body!
*Trust the program, it really does work (this forum is great too, keep us posted with your progress
*and lastly, you can repeat runs or weeks if you want to.. it can take longer than 9 weeks, not a problem.
Greta advice thanks.
I think I was a little too fast today which is probably why it hurt more. Small Steps!! I will keep this in mind for my next one and hopefully feel better.
Slow and then slower still. If you are carrying a bit of extra weight this will have an impact on your running but
T running and a weight loss programme are a great combination. The forum are very supportive and give really good advice. Have you looked at the guides under the pinned posts? These will tell you all you need to know
Thanks Helen.
Definitely start slow and build up as the weeks progress. My legs ached so much that I couldn't sleep after my first 3 minute runs. Now I can do the full 30 mins with no problems at all. Stick with it, it really does work!
Hello! Keep going, and keep posting here. If you ever feel defeated, click on someone with a graduate badge and look at some of their earlier posts. You will see they had the same troubles and fears as you, and they made it, as will you!
Never run faster than a pace you feel you could sustain until the end. It doesn't matter how slow this is. It is the act of running that is important and unique.
Thanks, it is so good to hear that others have had the same issues and nice to know where I can turn for support. I am going to do this!
Well done for starting this great plan l graduated in November and am still running 3 times a week. Slow and steady it’s not a race and follow and trust the plan as it does work.
I’m 56 and overweight by 4.5 st but have lost nearly 3 st already. This is not all due to running but wanting to be healthy and eating clean. You will not loose a lot of weight initially till you start running for 30 mins solid then you will soon start to notice changes body shape etc. Good luck enjoy the journey the rewards are immense in so many ways. Keep posting great bunch on here full of advice praise and encouragement as we all started where you have. 🏃♀️🏃♀️👍
Thank you and I will keep posting as I feel it will help me progress especially in hard times. I have already had so much good advice and support and I will deffo be checking my pace as I can already see I'm trying to go too fast.
Just keep going! I’ve just started again this week so I know how hard it is, but believe me, you will feel so good when you complete each run and see your performance improve.
I’m also running to lose weight and doing it alone - although for me, that works as I prefer not to be tied to anyone else’s schedule - but now I feel like we are in it together!
Keep posting after every run so we can share your success with you - you’ll get great support from this group - I certainly did, and a year ago it pulled me through to graduate - as I actually finished the program, and if I can do it, anyone can!
I know what you mean about the going alone and although it is harder I also don't feel I can commit to a group even though there is a C25K group near me. I have tried that before and it didn't work for me. I am also doing this in secret from my family as they all run and I want to be able to surprise them.......hopefully by the end of April but that's not set in stone.
Can I follow you and we can support each other through
As a newbie myself - cant really offer any better advice than that provided already. I am on week 1 and have done 2 runs. It works for me not to look any further than the next run. I make that my target and enjoy the achievement once done.
All the very best and well done.
Make sure you stretch after each run AND on rest days. Look up for the links on the pinned FAQ posts or YouTube stretching for runners if you've never really done that. Stretching works with holding the posture for 30 secs, a regular breathing and it should not be painful, a slight tension. If you repeat the posture, you should be able to go a bit further.
Drink a lot on your rest days and if you slow down on your next run, you'll fly 
How are you getting on? Don't give up if it doesn't work out exactly as you planned. Stick with it. 🏃🏽♀️🏃🏽♀️🏃🏽♀️🏃🏽♀️🏃🏽♀️🏃🏽♀️
How's it going c1air3 ?
My Wk1 R3 is scheduled for tomorrow morning. I went walking with a friend Friday and covered 3 miles, it loosened my legs off to be honest so i am looking forward to seeing if i feel better on Monday.
How you doing? 😃
Hi I'm Darren congratulations on taking the hardest step on just having the courage to start doing this . I feel your pain btw i also am doing this to try and help with weight loss when starting I was 25st 8 lbs and could not jog 100 yards ..and week 2 I have never been in so much pain in my life on the outside of my Shins and over the tops of my ankles I went out bought new running shoes listened to advise on slowing the pase taking shorter steps ect . I have just today completed week 4 and never in my wildest dreams. Would I thought 4 weeks ago I could run for 16 mins total it's amazing trust me the pain will ease and fingers crossed you won't look back I personally can not wait to start week 5 on Tuesday. I wish you all the best in your journey xxx darren
Slow and steady wins the prize when you start. And be careful not to eat any more to "reward" yourself for running; when you start out you're barely burning any more calories than you normally do!
It's all about getting you to a place where you can start to burn some serious calories... you can check out your total daily calories expended on myriad tdee calculators online and then go from there on making sure you have a sensible calorie deficit for your body type. Having the exercise / diet combo definitely works!
As with all things worth achieving, it takes a while but you are brilliant for starting and we all want to know how you get on; keep posting! Xxx
Week 6 started
Finally! Started my C25K today.
Started c25k
1 year since I started c25k
Feeling Beaten Before I Started
