Couch to 5K
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OMG!!!

W4R1 done, I guess you could say I struggled with that one. My breathing is a lot better since having some great advice to slow down by my forum buddies. My only moan is I’m falling apart after every run. Knees ache, feet ache, back aches too sometimes.☹️

But I’m always glad I went and I always feel like I’m achieving something good for myself.

At the moment though I really cannot see me running for 8 minutes let alone 20 or 30 minutes😂😂😂

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Don't worry! Forget about what is to come, you'll be ready when you get there. 😉

Make sure you do plenty of stretches afterwards and maybe think about doing a couple extra mins warm down walk to throw off any muscle tension. Your body is trying to get used to this new hobby and it's bound to find it a bit difficult but it will get easier. 👍😁

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Thank you JoJo.

I find I am very stiff after a run, I do walk a bit longer and try to stretch out my muscles when doing my warm down but I have been told by work colleagues that I’m a very stiff and rigid man, ( whatever that means😂).

Not flexible at all☹️

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Think about trying some simple yoga. It is hard for those less flexible folk but it works if you stick with it.

Even basic exercises like lying on the floor and with feet flat, knees together let your legs go to one side whilst gently twisting your torso and head in the opposite direction a couple of times. This will release the lower back. If you can do this every day you'll soon feel a difference. 👍😊

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I may even stretch these weeks out a bit

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Well done! My advice for what it’s worth (given I’m only a couple of weeks ahead, so not huge amount of experience) is forget about running 8 or 20 or 30 minutes, think about how far you’ve come, I know it’s really hard but you can and will do it. Trust the plan, you know it works!

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I know😊

And it is working and because I have people like you pushing me forward I will get there

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Well done Steve.The advice is great.

Good thinking about stretching out the programme. Extra repair days.

You are putting your body through more changes than just the C25k programme with your weight loss goals also.

Be kind to it. Your body needs the time to catch up.

Your a hero, with what you are doing in your job, for your family and now for yourself and them.

Slow and steady.🌟👏👏

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Not a hero, just a man working in mental health but thank you anyway🙂

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Yes that is a hero in my book.🌟👏👏

Good Onya Steve.👏👏👍

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You get there

You doing great

I always run after eaten other wise legs feel heavy

But keep it very slow

Xx

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I couldn’t see myself doing any of it but I did 20 mins yesterday! You can do this! I have knee issues too. Apparently we need to build up strength. My sports physio buddy said I can keep running through it, but be careful. Well done!

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Hi Steve, well done! I take it you have a good pair of cushioning running shoes? And you're running slow and steady, I mean it! Slow! Slow! Slow! If you carry a fair bit of extra weight then you will have a whole lot of force going through your legs, especially if you're slamming your feet down as you run, try and land more on your forefoot, and as old floss say's just kiss the ground with your feet!😁not easy at first I know, but, be mindful of this, and as JoJo say's stretch! stretch! stretch! Keep going you're doing great!😊

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I tried C25K about 2 years ago and found the joys of barefoot running but I just bought the basic vibram fivefingers and I should have upgraded, to run in these was awesome.

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One stage at a time Steve. Don’t worry about what’s to come. Check you’ve got the right running shoes. Treat yourself to a gait check and get proper ones. You deserve the best as you are taking charge of your health. 😊

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Don’t worry about what’s to come! Just continue to be very proud of what you’ve just done! That’s amazing! You’re on Week 4!!!!!!

Any run that doesn’t go too well is a practice and repeating a run is perfectly acceptable!

Keep going Steve! 👍🏼👍🏼👍🏼👊🏼

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Thanks Jude😊

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Well done! I found that W4 stepped it up a level, probably my hardest week of the program?

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Steve you’ll be fine we promise, you’ve got this far, slowlee, slowlee catchee monkee.

Aching is okay - pain is not. The ache means you’ve worked and in time it lessens, we promise that too.

And I am sure you will be the person who writes a post in a couple of weeks time saying ‘OMG, I just did 20 minutes and in Week 1 I struggled to do 60 seconds’

You have got this and will do it. Well done on the achievements so far - and loads more to come

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