Couch to 5K
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Week 1 Run 1 & 2

Hi - I'm a totally new runner, always thought this is not for me. However, my friend up north has totally inspired me so i thought why not. I have been reading a few posts on here beforehand to see what to expect etc.

I went out in the snow and wind yesterday with the kids in tow and completed run 1 - it was not too tough at all, I do quite a lot of aerobics so cardio wise i was fine but could feel it in my legs in the evening.

I got up at 6 am and went out in the snow again for run 2 this morning - legs are feeling it now!

I know i need to incorporate my rest days - and the only reason i have not yet is because the weekend weather messed up my schedule - i am now on track.

Ultimately i am so very proud of myself for getting out there and giving it a try. Looking forward to run 3 on Wednesday :-)

Any tips on enhancing the cool down at the end and getting some stretches in there welcomed.

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Hi and welcome and well done on getting started.

Those rest days are because running, unlike other non impact exercises, actually damages your muscles, which repair and strengthen on your rest days not while running. No rest, no repair, increased injury risk.

The guide to the plan is full of tips healthunlocked.com/couchto5...

Enjoy your journey.

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great thank you for this Iannoda

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Well done on your start! ☺️ I’m only just starting mine today... but when it comes to a cool down I find yoga poses really help stretch through your muscles :) this videos quite long, but it’s a good one to use! At least for ideas

Hope that helps ☺️ x

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oh thank you so much - i will check this out when i get home.

Good luck on your first run!

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Hello and welcome aboard!

This is a fantastic programme and really works.

For me, after my cool down walk I still have energy so I do about 7 mins areobics in my garden incorporating 50 squats (started with just 30) lunges front and side, front kicks for hip flexors, toe touching, arms etc. Basically anything that creates a stretch on the areas used. 👍

Enjoy! 😁

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Someone here posted this for post run, which I’ve been doing. Seems enough for me. I’ve also taken up a weekly Pilates class....

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

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Great thank you seasidepanda - i have done most of those stretches at some point so will put them together at the end of my runs. I have a pilates class on wednesday - looking forward to that

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Take the advice from IannodaTruffe .. this is a great journey.. just follow the plan, take those rest days and enjoy it:)

Welcome:)

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"I know i need to incorporate my rest days - and the only reason i have not yet is because the weekend weather messed up my schedule - i am now on track." >> I'm just going to lob in a hand grenade here and whisper, over nine weeks, that ain't the only time the schedule is going to get messed up. So be prepared to be flexible with the schedule going forward and you'll give yourself an easier time of it. :) It doesn't have to be exactly nine weeks and the 3 days don't have to fall perfectly into a calendar week ;)

Moving on from Mother Hen moment :P well done on getting on out there. You should indeed be proud of yourself! Especially when it was not the nicest of weather. Good luck and may you continue to enjoy! :)

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