Food tips WK5 R1

[LFriend45]

Hi everyone! I'm currently on Wk5 R1 and I was just wondering if anyone had any tips for what's best to eat - both on training days and rest days.

I normally have a banana before my morning run, which I did today, followed by porridge when I get back, but have felt incredibly tired and weak all day (and could eat everything in sight!) Its the first time I've felt like this during the programme. I'm drinking plenty of water and eat a generally healthy diet. I try to eat fewer carbs on a rest day, but I'm wondering if this is the problem. Maybe I should be fuelling myself more, especially now the runs are getting longer. I'm trying to tone up too so am doing around two HIIT sessions a week in addition to the C25k.

I'm new to running (and to exercise generally to be honest!) and have only ever followed plans before to lose weight (Slimming World) but this wasn't in conjunction with exercise.

I'm massively inspired by all of your posts, and with the dreaded Wk5 R3 looming I don't want to keel over mid run! 😯

[IannodaTruffe Mentor]

As stated in the guide to the plan healthunlocked.com/couchto5... there is absolutely no need to change a good diet to carry out C25K and certainly not to eat extra because of a small amount of exercise.

No run should be dreaded.

[LFriend45 Graduate in reply to IannodaTruffe]

Ok thanks. Maybe I exaggerated/ used the wrong word with "dreaded" 🙂, more like "hotly anticipated"!

[_SimonT_ Graduate]

Are you the losing weight forum too? They might have some advice. Also the NHS website has advice on losing weight and I was surprised about the minimum number of calories I should be eating. It’s much higher that I thought. The deficit is supposed to be made with exercise. Good luck with the week 5 run! Sounds like you are doing great!

[Amandana]

Wonderful that you're already on week 5! Keep at it!!

I can't tell from your name or profile if you're male or female... but if you're female and have a menstrual cycle, that can really play with your energy levels and hunger.

[Hidden]

Ah R3 is the best - you'll be fine - honestly. I know Iannodatruffe says that you don't need to eat extra on this programme- and although I bow to his better judgment- I don't think it's good to cut out any major food groups. I know it is a trend these days to cut carbs & I have cut down on mine but not cut them out completely. As you know from Slimming World a healthy balanced diet is best. I cut carbs out once & ended up starving all the time! Good luck with R3 & keep us posted

[LFriend45 Graduate]

Ah thanks everyone. Just did Wk5 R2 this morning and loved it! (Amandana - yes I'm female and you may have been right!) I had pasta last night - yummy carbs! Definitely not cutting them out again...

[Darude Graduate]

By week 5, I lost about 2kg since starting C25K and I didn't change my diet apart from eating till I just feel full and if I'm feeling peckish afterwards, I just add a fruit or two. Good luck!!