Wk 5 Run 1, finding it very hard with aches and pain

[Dream76]

I am starting Wk 5 today but my legs are giving up. Legs feel so stiff. The demotivating fact is that I am not losing any weight though I am taking care of my diet.

Did anyone lose weight by Wk 5?

[Oldfloss Administrator Graduate]

Some do, some not..it is not, specifically, a weight loss programme, but usually makes you feel fitter and stronger Take a peek at our sister site..many folk on here use that forum too and find it works really well

healthunlocked.com/nhsweigh...

Linked with a healthy eating regime and following it through steadily should be helpful. Have you upped your strength and stamina exercise on your rest days ? As the runs get longer we need to help those running muscles along a bit more

Take it very slow and steady and try some knee and leg exercises too.. maybe Strength and Flex...also

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

nhs.uk/Livewell/strength-an...

[Dream76 Graduate in reply to Oldfloss]

Thanks

[Oldfloss Administrator Graduate in reply to Dream76]

Make sure you read those links,, and the FAQ post from IannodaTruffe especially the section re- hydration

healthunlocked.com/couchto5...

[Decker]

Are you also doing any stretching after your runs Roshi? A little gentle stretching afterwards may help you out. I do a little stretching before and after each run and it seemed to help in the C25 stages. It also gets a bit easier over time as your legs get more used to it

[Dream76 Graduate in reply to Decker]

I normally do a little stretching before, but straight after the run I get tired and have no energy left. I will start stretching after the run from now onwards. Thank you for your reply.

[Decker in reply to Dream76]

And the warmup and cool-down walks are important before and after the runs too, but I am sure you are already doing those within the program.

[Dream76 Graduate in reply to Decker]

yes, I am doing those. Following it from beginning to the end.

[Loudrury Graduate in reply to Dream76]

Hi Roshi1,

I also do strength based classes, yoga and pilates at the gym and these really helped with any aches and helped me build up muscle. This may help for you too? Week 5 was a real turning point for me where it started to make sense and I really started the love for running - still challenging though. This forum will give you lashings of tried and tested advice - final word - just don't give up, we are all with you.

[Dream76 Graduate in reply to Loudrury]

Thank you so much for your support and advice

[Jenny_]

I lost 3kgs very quickly but didn’t lose any in week 5 and 6 and I then increased my exercise. I think one analogy says imaging that in the first 3 weeks, you carried 3kg of potatoes when you moved around and now you are not carrying anything. The level of energy consumption would of course drop. I eventually lost 4.6kg over 12 month, but I wasn’t very heavy when I started and I am happy with my result. Good luck.

[Dream76 Graduate in reply to Jenny_]

I am doing Jillian Michaels Shred 30 day Shred every alternative day, but it's not helping. I think I am doing something wrong. Thanks for your reply.

[GoogleMe Graduate in reply to Dream76]

I think the only thing you are doing wrong is that you may be going at this like a bull at a gate. No wonder your spirits are flagging a bit. People who go at it very intensely often seem to have an unconscious notion of wanting to get it 'over and done with' whereas if you think of this as a new way of life you are easing yourself into, it may be less stressful, more enjoyable and more effective long term.

I lost 20 kilos.... it took me two years (and I did not drop a dress size). Haven't put it back on though in several years since. The running really helps, even though my running doesn't burn many calories (and yours won't be yet) My shape certainly changed in the 3 months it took me to complete C25K and I dropped from obese to merely overweight. What C25K does is give you tools to go on and achieve... well, whatever you want, include weight loss.

If you are feeling rubbish after your run it could be a sign you are running at a faster pace than suits you yet. Ironically if you ease off a bit you may find it all more enjoyable and thus more likely to keep everything up and get where you truly want to be.

[Dream76 Graduate in reply to GoogleMe]

I am running at a low pace and maintaining the same pace throughout my run. Yes, I def. lost an inch from waist. Thank you for the advice.

[GoGo_JoJo Graduate]

Don't forget as you get fitter you'll gain muscle. Do you have smart scales? If so just look the fat % rather than total weight. So long as that keeps heading in the right direction you'll be doing great.

Weight loss is rarely straight forward. The more exercise you can do though the better 👍

[Dream76 Graduate in reply to GoGo_JoJo]

Thanks for the advice.

[davelinks Graduate]

Are you hydrated enough? And I don't mean a glass of water just before you run, drinking enough can help with leg problems and weight loss... You can get so tired after the runs in c25k, I did, but that all improves as you get fitter...

[Dream76 Graduate in reply to davelinks]

Thanks for the advice. I drink water during the walk time in between the running. My water intake is low and I know I should be drinking more throughout the day

[mrrun Graduate in reply to Dream76]

What counts is the water that you drink a day before the run, not on the day, and not during the run. Dehydration could literary stop you and will at least drain you and make your legs suffer. Some say that you should drink 3-4 litres a day, I normally get by drinking around 2L and I never go near any soda/sugary drinks. I personally never drink during the run even if I get to around 15-18k. Why? Because I hydrate well a day before

Good Luck & all the best!

[Dream76 Graduate in reply to mrrun]

thanks for the advice

[Lillybeth30mins Graduate]

I’ve recently graduated and never lost a pound in the 10.5 weeks it took me. I wasn’t specifically dieting, but I wasn’t being sillly with portions either. I’ve had to remind myself of all the other health benefits from starting to run, not just weight loss. BUT, I have noticed my bottom has changed shape!🙄 (sorry if that’s TMI 🤣)

Liz x

[Tbae]

I notice this is your first post.

Amazing advise from all and on this forum.

Follow up the links from Mentor Oldfloss , you have been given and you will find all the gems you need to support your continuous improvement journey.

Think about getting a Resting Body Calorie Count at your local gym.If they have the kit,only takes 2 mins, and it will help you understand you better.

All the help and support you will need is here in this and other communities.

Yes hydrate the day before your run and always really,and you also get it from your food🤔,it is a contributor to tiredness.🤔👏👏

All the best.🌟👏👏

[Dream76 Graduate in reply to Tbae]

Thanks

[Oldfloss Administrator Graduate in reply to Dream76]

Hydrate.. every day

[AnnieW55]

Continual hydration is important - as has been said. Weightloss generally comes after graduation when you do do longer, slower runs. But if you have a lot to lose it might start to shift before you get that far. If you don't have a lot to lose it might take a while. One of the best things to do is measure (which I think you have already done?) This is because although you might not lose weight, your body shape most probably will and you'll look different. Measure lots of different places - neck and knees - as well as the usual ones. You might be in for a nice surprise. Good Luck

[misswobble Graduate]

I’ve lost quite a lot of weight but I had to work at it. I still have to watch what I eat very carefully. I lost over 3 stones and then started walking. I was doing WW. After learning to run with C25k i lost another stone

I lost 4 st. 7.5 lbs in total

I had aching painful joints but giving up alcohol made it much better. Losing weight and getting more active have helped as well.

If you’re eating less and exercising enough the weight will shift. you just have to stick at it 😃💪👍🏃‍♀️