I have just finished run 2, week 1, although I have repeated week 1 because I struggled with it. I have not done any exercise for about 2 and a half years following a foot injury. I’m determined to run 5k by the autumn.
I still feel I’m struggling with the last two runs in particular, any tips would be welcome.
How are you struggling? Go as slowly as you can, tell yourself to slow down further. Make sure you do some warm up exercises before going out as well. Check out NHS Choices warm up. I used to tense myself when running so I would tell myself to relax and it worked a bit. I used to focus on my breathing to just to take the focus off my running. It was hard but I made it and you can too.
It’s like my legs give up! This morning I counted my steps to shift my focus from my legs and that seemed to work. I do warm up and cool down and stretching out. I think I’m very unfit to be honest; but by repeating week one I think this has helped. Last week I didn’t run the 60 seconds the first two times I went out. Today (essentially my 5th run) I ran them all, although this was very hard, so there is improvement.
Thanks for your advice, I will try the slowing down and focusing on my breathing.
Welcome... 
Do please, check this post for new runners. out.....
healthunlocked.com/couchto5...
Lots of useful advice and links there which may help you.
The mantra is ( and I am famous for it... or infamous:)) slow and steady...it works...!
Take it gently and try to land lightly.. exercise on rest days is essential too... and will help. Non impact of course This will help your all round stamina and strength.. so important as the runs get longer
Warm up really well..and stretch after every run;
nhs.uk/live-well/exercise/h...
The good news is, it is early days and it is something completely new for you.. so take it gently and know that each run does make you stronger and you will begin to ease into a routine where the runs are becoming second nature
Well done you!
Thank you so much
Hi, I struggled with W1R1 and had to slow right down towards the end but I completed it. I guess the trick is to keep going at the pace that is good for you from what everyone is saying....keep going, I’m doing W1R2 tomorrow so I can following this journey with you and share the pain as well as the gains 😀 good luck
That would be great! I really want to achieve this.
Thanks
Me too....use to play a lot of netball but short bursts of speed so can’t run any form of distance as can’t control my breathing. I’ve just turned 48yrs and need to turn my life around and be in control of it.
I can try and give moral support to you to help you achieve your goal by Autumn. 🍀
Well like you I’ve not done any exercise for over two years. I did run cross country well in school but given I’m soon to be 50 I want to take control of my health and fitness. My next run will be Wednesday, I will check in with you to see how your next run goes, when is yours planned for? It will be nice to have someone who I can share the journey with.
Thanks very much and good luck for your next run!
We’ve got this!
W1R2 tomorrow morning before work....so early run but want to get it over and done with. We can do this 😀
You can do this!!! I will see how you have got on tomorrow.
Wednesday I will be doing W1R3 so by the weekend we will both be ready for week 2!
😊
I’m the same! Did the first run yesterday and planning on doing the second one tomorrow (although I’m thinking I might have to do it after work on a treadmill instead!) really wanna go out and do it this morning but then I’d have no rest day and tbh I can’t be bothered washing my hair after I’ve done it either 😂
Good luck to both of you!
Let me know how you get on tomorrow....good luck 🍀
hey Im doing week1 run3 today. Hopefully. The last two i thought i was dying! havent run for 30plus years so im verrrry slow and verrrry self conscious. But I Will SUCCEED
I’m sure you will too. The fact is we have made a decision to improve our health and fitness. We have done the hardest step by starting. Slow and stray wins the race!! Good luck
Hiya! I turn 50 this year too - would never say I am a runner and always hated it, and I have bad knees and an arthritic hip and am clinically obese, but needs must!... I agree with the comments above. I walked the park run as a bench mark before starting. My next run is W3R2 but, like you, I found the first week really hard!! I swim front crawl for 30mins on non-run days and my aerobic recovery is quick, but the actual running... 😖 So there are a few things that have helped me so far. Really use the 5 minute walk warm up. Get the heart rate up and prepare your body for the first run. Relaxing the upper body is one help, shake your wrists and move your jaw - tension uses energy. Relax your mind too - notice colours, sounds, smells, the air on your arms - connect with the space around you. Get curious about the experience rather than trying to mentally shut out uncomfortable sensations, which just makes the ‘effort’ double. Ain’t none of us going to the Tokyo Olympics, so don’t get hung up on ‘I should be...’. If shin muscles start aching, try to avoid pulling your toes up and the heel-first style of running. Land as flat-footed as you can (you won’t - your toes will still get out of the way!) and that also reduces the shock loading and energy expenditure. Keep your hips over your landing leg and don’t take big strides. Stay in the same rhythm on inclines and declines - tiny, baby steps uphill and slightly longer steps downhill. I also pick some motivational tunes to run along to that match my stride - it feels more like dancing when the tempo matches. Good luck, don’t worry, and if you feel down, or you have to repeat a run or a week, just remember that you’re still out there moving, while others are collapsed in front of the tv - so every step (walk, jog or run) is positive.
Thank you, that is really helpful. I wouldn’t say I enjoy it, but when I’ve done it I feel a great sense of achievement. I do look forward to when I get excited about for a run. 😛
Everyone has an individual experience and comes with individual insights, and your experience will be different too - but the community here seems really supportive 😁. I'm still a newbie, taking it one day at a time and seeing what comes out of it. I'm past caring what others think while I run. I came into this with the attitude that even if I have to repeat week 1 nine times no-one who really matters to me would think any worse of me, and I would still be healthier. But for the first time yesterday, I fleetingly started to understand why my other half enjoyed running, and I am looking forward to tomorrow's run now. My main focus is staying injury-free in all this - I always struggle to re-start something after injury. Fingers crossed and all the best!
Wow, that is amazing.Being 49 myself with various injuries and ailments I find this hugely encouraging.
Keep going, I really hope we can encourage each other.
W1R3 done and dusted 🏃♂️ 
Struggling to stick to a rountine 
Feel great and want more
Thinking ahead 1/2 and full marathons 
Struggling to feel motivated 
