Newbie

[tortoiselover]

Hi everyone I’ve bitten the bullet and started couch to 5k. I’ve completed week 1 twice as I’m perhaps the most unfittest one here... I’m 40 never ran in my life and have psoriatic arthritis I’ve taken steroids for it for 6 years and I’m now 5 stone over weight. I take a weekly injection of methotrexate (a low level chemotherapy drug to help my arthritis...any way it’s taken 2 weeks to do week 1 so feel ok to go to week 2. I feel so unfit , 60 seconds of running should be dead easy but never has 60 seconds felt so long! So does anyone have ideas to help transition into 90 seconds... again I’m quite prepared to do each week as a second week if that will help! Thank you in advance x

[Bluebirdrunner Graduate]

Hi tortoiselover, Well done for starting the program and completing Week 1...

The program builds your stamina, and you should find it possible now to do Week 2 R1... All that's required is a very slow jog, it may be slower than your brisk walk..just fast enough to be doing the running motion where both feet are off the ground. Think tortoise like your username😆..or snail on a go slow...

This program works, and you have exactly the right approach in taking your time to build slowly...

Good luck with Week 2, let us know how you get on.

Slow and steady..onwards and upwards.😊x

[tortoiselover in reply to Bluebirdrunner]

Thank you you make it sound doable! I’m definitely 🐢like in my speed x

I’ll attempt week 2 r 1 tomorrow eek!

Thanks for the advice x

[tortoiselover in reply to Bluebirdrunner]

I did week 2 r1 thank you for your advice I managed to do it all, although on the 3rd run it hurt! By the end it was ok 😀

I cannot believe I’ve ran for 90 seconds x6

Thank

You

[Bluebirdrunner Graduate in reply to tortoiselover]

Thats brilliant tortoiselover, Well done you!

Was it your legs that hurt a bit during your run, or a puffed out feeling?

Your breathing will get easier as you get further along in the program. Don't worry about it, shoulders down, arms by your side, head up looking ahead.. just breathe through your mouth and nose, and if it gets tight maybe blow out a couple of long breaths...

Your legs are dealing with the new activity, and may complain a bit to start with. Drink plenty of water on non-running days as well ad after your run to help your muscles. Do some gentle leg stretches after your warm down walk while your muscles are still warm.

Here is a link to running posture and stretches that you might like to see...

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

Stretches

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

I don't do the lying down one...

Good luck with Wk2 R2...believe in yourself and the program!😊x

[tortoiselover in reply to Bluebirdrunner]

Thank you Bluebirdrunner I have arthritis in my spine hips knees and ankles (jaw as well but that isn’t painful at the moment! )

I also have 3 bulging/slipped discs in my spine, because of the arthritis. It was my lower back that caused a great deal of pain.

I amazed myself actually because I have to give myself an injection of methotrexate (low dose chemo drug used for arthritis) every Sunday night and it usually makes me feel ‘punch drunk’ the next morning however I did this run and felt ok apart from the base of my spine!

[Bluebirdrunner Graduate in reply to tortoiselover]

Hi, sorry I forgotten about your exsisting back problem, that you mentioned in your first post...

Havd you been given the all clear to run by your doc? I imagine exercise is good for your arthritis, and will help strenghen your core muscles, but it is an impact exercise and with your spine issue I would think you need proper medical advice, and monitoring...

[tortoiselover in reply to Bluebirdrunner]

The Rhumatology consultant was happy for me give it a go and although it took 2 weeks to do week 1 and it may take 2 weeks to do week 2 I have to say apart from my back all other joints inc hips and knees aren’t hurting at all in fact apart from this morning I’ve taken far less anti inflammatory drugs than normal.. I feel looser(that must sound weird but with inflammatory arthritis it makes everything tighter! and I’m sleeping so much better! So I think I need something for my lower back some exercises or something and I think I’ll be ok! I def think it will take me 18 weeks not 9 but I’m ok with that because I really never thought I’d get this far!

You’ve been brilliant thank you for your help and advice and support 😃

[Bluebirdrunner Graduate in reply to tortoiselover]

That's good to know..

Slow and steady, you will get there, and hopefully continue to feel the benefit in your joints...

Keep going and keep posting... 😊 x

[IannodaTruffe Mentor]

Have you read the guide to the plan healthunlocked.com/couchto5... which should help you with your approach.

Well done on your progress.

[tortoiselover in reply to IannodaTruffe]

Thank you that’s so helpful

[Hidden]

Bless you & well done for starting- you've got the worse bit out of the way now R1. Things can only get better from now on! I seriously doubt you are the least fittest person here. That is exactly what this programme is designed for - people who have never exercised in their life - or not for years. I'm on medication that's made me put on weight- it seems so unfair but unfortunately a necessary evil! Good luck with your progress you'll be fine. You got this.

[tortoiselover in reply to Hidden]

Thank you