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Couch to 5K
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W1 R1

Will be starting my first run today. See how it goes. Iv never really done any running since my adult life.

Any tips to get me started?

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Firstly, well done for getting started. Everyone has different motivations and goals, so stay focused on those. Don't forget to give yourself a "pat on the back" for every session completed. Always remember your'e lapping the person on the couch!

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Trust yourself and stick to the program, which is quite amazing and sneakily worked out to get running 30 minutes in 9 weeks, and yes you can and you will. If you dont manage a run, repeat it and move on. If you do manage a run, no matter how badly you think you did, move on to the next run. Take at least one rest day in between runs. Dont get disheartend if you get a bad run at some point, just keep going. When you have done a couple of weeks and know you are going to stick with this, go to a specialist running shop and have your gait tested on a treadmill and let them help you find the right shoes for your specific way of running - dont go to somewhere like Sports Direct as they are not knowlegable about running shoes, go to somewhere like Sweatshop or Up and Running (there are others).

Last of all, enjoy your journey x

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Thank you both for this. I am excited and ready for this.

Thank you

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Wow. Just completed my first run. I’m absolutely knackered. The first minute I found easy which made me think I can do this. But It got much harder and unfortunately the last two minutes I had to complete with stitch. But I made it which I am extremely proud of. I didn’t actually think I would. Looking forward to the next one in a couple of days

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Very well done for not giving up. This will stand you in good stead for future runs.

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There you go! Every journey begins with a single step, or in this case a brisk five minute walk.

It's just over two months since I was exactly in your shoes, back from Run, feeling pretty exhausted and wondering where this would take me. This afternoon I completed the programme, and all I did...and the only real "tip" I have...was do exactly as I was told.

Needless to say I'm currently feeling pretty chuffed...but looking back I think the first run is still the one I feel proudest of...it's the one that opens the door.

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Thanks for your reply. Well done for completing the course. You should be very proud of yourself. 👏

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Welcome.

This guide contains all my tips. healthunlocked.com/couchto5...

Enjoy your journey

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Fantastic information. Thank you

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Well done on completing your first session of c25k Giddys.

Take the run intervals nice and steady, just a light jog is all that's required. Do some gentle leg stretches after your warm down walk while your muscles are still warm. Keep well hydrated on rest days as well as run days...

Good luck with Wk1 R2😊...

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Oh my god. I’m aching so much today.

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Aches & pains in the early weeks are really common, so you are not alone.

If you had a stitch you need to slow down. (Running at walking pace is fine.) I quite often find that avoiding a stitch dictates how fast I can run - which is snaily slow!! 😃

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