Start couch to 5k

[joesaab]

Looking to start couch to 5k, had app on my mob for ages but need to start now. I’m looking to lose weight and be healthier. Any useful tips, pointers ect greatly appreciated. Tia

[Wizziewood]

Welcome, you've come to the right place for advice, support and encouragement, C25kers are a great bunch!

My tip is ... get started! Take each run as it comes, go slow and steady, always take at least one rest day and remember this is just about you, it's not a competition.

You're starting at a nice time of year with the days getting longer and the weather getting better (we hope!).

So get your running shoes on and off you go! Keep posting to let us know how you're doing.

Good luck and happy running!

[joesaab in reply to Wizziewood]

Thanks for the comments, I’m new to fitness lol being a lorry driver. Any specific clothing ect for running outdoors ? Also when’s best to run morning or evening? Thanks

[Wizziewood in reply to joesaab]

I prefer to run in the morning, as early as possible, but everyone's different so try different times to see what you prefer.

As for what to wear, good running shoes are the most important thing. These can be really expensive and at this stage you might be reluctant to spend out. I got my first pair from an Asics factory outlet for under £50 so it's worth looking around. Also make sure you have you have your gait analysed, again, everyone's different.

For clothing, wear what's comfortable, you'll probably need one layer less than you think you'll need because, believe me, you'll get very hot! ... and if you're running on the road wear high viz.

You will be able to find more advice by reading posts (old and new) on the forum.

Hope this helps! ... now get out there!

[JoP61 Graduate]

Take it slowly - really slowly. Don't go sprinting off - it's more about sustained jogging and building up endurance than speed.

Make sure you stretch after each run - I made the mistake of not doing this at the beginning! And always take the rest day(s) between each run.

You've made a great decision. This forum will give you loads of encouragement and advice. So go to it!

Best of luck.

Jo

[joesaab]

Thanks so do I stretch before and after?

[JoP61 Graduate in reply to joesaab]

The stretches are important for after the run. Here they are:

nhs.uk/Livewell/c25k/Pages/...

I don't think those stretches are recommended for before the run, as your muscles aren't warmed up. The warm up walk should be enough of a warm-up. But you can do "dynamic" stretches for warming up.

runnersworld.com/ask-coach-...

Hope this helps, and good luck!

Jo

[Miss_slinky Graduate]

Hi there!

Well done on making the first step and deciding to go for it!!

My advice is also slow and steady - it’s easy to go off too quickly. Clothes wise - the karrimor stuff from Sports Direct is reasonable price and good in terms of breathable etc.

I normally just do the five minute warm up walk at the start and lots of stretches after the run, as your muscles are nice and warm then!

Remember you can do it, it’s not a race and at any stage you want any advice or help - post on here! Good luck!👍

[IannodaTruffe Mentor]

Hi and welcome to your personal support network!

Best tip is read the guide to the plan healthunlocked.com/couchto5...

Keep posting and enjoy the journey.

[joesaab]

Thanks all for your help, will keep you all posted 👍

[Run-Granny-Run Graduate]

Hi joesaab

My advice is just start you can do this . Begin Day one and the rest will follow.

The hardest step is the first one.

I prefer running in the morning because then it is done . If not I am thinking where I can fit it in and may get distracted or the weather worsens etc.

I am on week four and you will soon be there too 🙂

All the best

RGR

[joesaab in reply to Run-Granny-Run]

Thank you

[Couch-potato]

I gave it a go today and managed to get through the first session, although it was not easy. If I can do it so can you 😊

[Shivani05 Graduate]

Take it slow and steady. Do not run on consecutive days. And post here for advice and encouragement from this wonderful community. I couldn't run without it.

[GoGo_JoJo Graduate]

You've taken the first step and the most important one... You are making an effort. 👍

As a fellow truck driver... get out of the truck and cut out the snacks! Use time on bays to stretch and walk. Opt to assist with loading and unloading if you can. Take your own food out with you to monitor calorie intake.

This programme is fab and you will see a difference in a relatively short period.

Good luck 😁

[GoGo_JoJo Graduate in reply to GoGo_JoJo]

Also... what phone have you got? Is there a health app on it? Use the daily activity goals to help keep track of what you're doing (or not) to see how and where you can increase natural exercise into your day.

On the food side if you're tramping I know it's much harder but there are options.

[joesaab in reply to GoGo_JoJo]

Hi it’s a iPhone se, I think there maybe a health app. No tramping luckily but will need to look into eating better and cutting the booze out lol

[GoGo_JoJo Graduate in reply to joesaab]

Yes Iphone has a built in health app that will monitor steps etc. Have a look to see if there's any goal options. Aim for min 8k steps a day.

Yep. Booze is just calories you don't need. Food is much nicer in my book. I don't drink anymore. I'd rather have a piece of cake now and then.

Increase your fluid intake too. Water is best but flavoured if like me you don't like plain but look for zero calorie ones. Often we think we're hungry and we're just thirsty.

Make a packed lunch each night as soon as you get in for the next day. Add fruit for snacks. You can still have crisps or one biscuit but don't carry cash. That way when fuelling up you won't be tempted by treats.

I've lost over a stone since last Jan and still dropping.

Get decent scales that tell you body fat and muscle percentages. Don't dwell on the weight just on getting the fat down and muscle up 👍😊

[joesaab in reply to GoGo_JoJo]

Thanks for the help will keep intouch, are you a trucker too by any chance?

[GoGo_JoJo Graduate in reply to joesaab]

Yep. Day driver but I could spend a lot of time doing nothing if I wanted so I help out loading and unloading. Gets my day done faster and keeps me fit.

When I started 4 years ago the weight fell off naturally with high levels of activity and I had to increase my food intake but when my body got used to it I didn't decrease and combined with a new contract with too much waiting around the pounds piled on.

Changed to curtainsider and the activity went up again, but now we're rear loading all the time, rarely use the curtains so I make up for it by doing more when I can. A usual day is 12k steps. A busy one 15 to 17k.

We swapped spuds at dinner with rice (microwave, super quick) and both took up cycling too for fun. I don't have left over energy to cycle in the evening so I started this to keep my fitness up and it's perfect. Just 30 to 40 mins before dinner.

Cardio wise it's fantastic. You will get benefits from this if you commit to it 👍

[Boaty]

I find it easier to run if I decide just before I go to sleep that tomorrow is my run day and work out when and where I can do it.

Also, put some good tunes on your phone, the app will just cut in when necessary.

Good luck, it’s a really well designed program and you’ll get to enjoy it, if you’re anything like the many non fitness people on here, myself included.

Happy running!