Couch to 5K
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Newbie runner needing advice/tips/motivation

ok, so am a new runner.. first indoor treadmill at the gym, progressed from 5 minutes up to a one off 45 min run over a period of weeks. Now have ventured outdoors on a 2 mile route. Admittedly i haven't managed to run it all in one go just yet. And, I think I am really slow. I'm not concerned about people staring or sniggering anymore though.

I run with my husband, who i make run ahead of me, I have a huge fear of tripping up his feet due to him being glued at my side so he gives me impetus to run/keep up because i REFUSE to be bested/beaten by him

What i do need to know (sorry for rambling) is just how do i manage to do the whole 2 miles without stopping? oh and have mild shin pain.

any ideas please?

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Hi Elliot's mum! Even though you've been running for a little bit, I'd still recommend the C25K programme which most of us on this forum follow. It builds you up to safely running for 30 minutes non stop. It's only 9 weeks long, so it's worth a try, and if you use the app or listen to the podcast, it gives you all kinds of tips and hints along the way. I guarantee you'll be a better runner for it at the end. Good luck!

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thanks for the reply, but, as much as i like my music in the gym i hate it when i'm out. My spatial awareness and eyesight are shocking so don't really like the distractions of music/speech sound when i'm out. I like to be fully aware of my surroundings. :-(

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Oh that's fine, you don't need the use the app or podcast to do C25K - I didn't! Just follow the programme here: nhs.uk/Livewell/c25k/Pages/...

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Oooh I shall investigate thanks !

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Let us know how you get along

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what is stopping you from completing the full 2 miles?

Worth getting decent shoes if you havent already. Well done on your progress :)

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Multiple factors, 🤓 old age, out of puff, legs seem to get really heavy. Trainers are new balance fitted to me. Relatively soft soles because hard soles trainers hurt my shins more.

I think a bit of it is mental attitude too

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OK thats helpful. OK I suggest you break it into 4 parts. Part 1 run, when you get to 0.5 miles you walk for 20 seconds briskly and calm breathing etc. Then repeat this until the end of the 2 miles. Then when you are ready, just do a walk break halfway, then progress to none. Just a suggestion but that may help.

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Thank you so much. I shall try tonight and report back 🤓 ( yep I do look like my smiley)

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Brilliant, I look forward to your reportage :)

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hi

so last night despite it being blooming cold i ventured out, reversed my route too which i think helped (in my head?) managed to plod a mile and a bit without stopping then used the excuse of crossing a road to walk. Cracked on with plodding back home, so 2 miles with a road crossing walk under my belt. Quite happy though i must have looked a right bugger running in freezing conditions with no coat, but, i suffer terribly with overheating (not overeating) so prefer to start out with little on. hope that makes sense. My plan is to go out again tonight, lack of exercise makes me lethargic and dopey. Ran a mile on the treadmill as always this morning so it all adds up.

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brilliant, thats really positive... you did it!!

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If you can run non-stop on the treadmill already, then you can certainly run for 2 miles on the road. It is harder in many ways - although I would argue that running for 45 minutes on a treadmill is more "painful" for me :) Take it slowly and remember how to eat an elephant (one small spoonful at a time ! ) :)

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The treadmill running was hard I'll admit but i'd increased it by 5 minutes each time i tried it. The heat in the gym is a killer for me hence my wanting to move outside. I shall just keep plodding on until it gets easier and i can do it all then work out what i want to do next.

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Please read the guide to the plan healthunlocked.com/couchto5...

Everybody thinks that they know how to run but unfortunately many make very basic mistakes which makes life difficult and often off-putting. C25K can be done in different ways, as the guide points out.

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i shall have a good read of it thanks. I think i'm just overly keen to be a "runner" i hated PE at school and have never exercised for years. But, have been going to the gym for 2 years and slowly building up stamina and strength etc. Now i want to be an outdoor runner because i have envy on an unbelievable scale. I know it is different to treadmill running because of gradients and everything but i really want to crack this

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