Couch to 5K
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W1R3

About to start run W1R3, feeling a bit rubbish today. Not looking forward to it as much tonight but judging by the other two runs this week I’m hoping I feel better/happier after. Just want to sit and watch a bit of tv......must do better! ;)

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I finished my W1R3 about an hour ago. It sucked! 😂😂

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Ah good for you! Well done :)

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No fear only enjoy.🌟👏👏

This is one of the greatest health and fitness gifts you will ever give to you.🌟👏👏

Busy time reading the FAQ’s and preparing your repair days and run days.

You are building a running brain also , not just your legs and lungs.🌟👏👏

Believe this tried and tested programme and believe in you.

The programme and forum will look after you.🌟👏👏

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Thank-you! Been doing lots of reading on here today to try and motivate myself. Just about to finish now, warming down.

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Stretching very important as part of your walking warm down also.

Stretching your muscles when warm lengthens them and helps with strengthening them also, but it also assists good recovery and minimises stiffness.🤔

Additional warm up exercises to the brisk walk also helps.🤔

Do not just demand your muscles to perform from cold and shut them down abruptly either.

Be kind to them and they will reward you 🤔🌟👏👏

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Yes, just finished the warm down stretches that have been recommended on the pinned post. Didn’t do them after the first two runs and it feels better already. Also did some stretches before the warm up walk tonight which I think is better too. Definitely don’t think just the 5min walk either end is enough for me as I’m so inflexible at the moment. I had a ruptured disc 12 yrs ago that was operated on and now have a slipped disc and slipped vertebrae also 😞 But hopefully this will all help. It’s about time!

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Great thanks, will do 😊

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Hi Zippy77, you can watch tv........after your run🤣

Soon you will be looking for excuses to go running instead of watching tv (trust me I know). The hardest thing to do is getting out of the door, once you’re out it’s 30 minutes back for a shower then sit and relax. You can do this😉

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Thank-you, yes you’re absolutely right! It was so hard to find the motivation to go out last night. But I was so happy when I’d done it. I’m feeling really proud of myself for completing week 1 without too much drama 😊 The support on here is really helpful too so thank-you

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The great thing about this programme is that each session is in sections.

So, even if you're not feeling 100%, do the warm up walk. Then, if you feel up to it, do the first run and recovery. Then you can decide to do the next stage, and so on.

This should help you maintain your motivation.

You're doing so well already.

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Yeah good point. Thanks for the support 😊

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