W1R1 - AGAIN!

[FishyMackem]

I'm starting the whole programme again after numerous failed attempts in the past. Any tips to getting through the first week without giving up? I'm only 25 but always struggle with the first few runs.

[telford_mike Graduate]

Week 1 was definitely the hardest for me. I remember getting home after the first run and I didn’t even have the energy to get in the shower for about an hour!

It gets easier (but it never gets easy). I am 59, overweight and I got through it. So can you 👍

[IannodaTruffe Mentor]

Welcome to the forum.

The most commonly offered advice on this forum is SLOW DOWN!!!.

You should still be able to hold a clear ungasping conversation as you run. If not, slow down until you can.

There is loads more info and advice in this guide to the plan healthunlocked.com/couchto5...

Enjoy your journey.

[theriddler]

Best advice - find a running partner.

I'm 42, and have coerced my 10 year old son into joining me. Makes it much more likely to get myself up and out.

Another thing - stick to a schedule.

[Goforitmama Graduate]

The fact that you keep coming back shows that this is something you really wane.

My recommendations are:

1. Think of going for a jog, not sprinting or running. Just jogging. Going too fast will be too hard, too exhausting and demotivating. Think of getting to the end, not about how fast you are going.

2. Plan ahead and if necessary write your intended run days on the calendar. Make an appointment with yourself to go for a run,. Leaving 1 or 2 rest days between runs. Next weekend write down your run days for next week too.

3. Pick a route with no nig hills. There's no point in making this even harder ! 😀 And enjoy it!

[FishyMackem in reply to Goforitmama]

Would you advise planning the route beforehand or 'winging it'

[Goforitmama Graduate in reply to FishyMackem]

Know where you plan to run. Drive it if it's a road route and double check for hills (funny how I don't notice them in the car). Early runs are about 3k(ish) that's less than 2 miles.

Keep your sense of humour, and post us after each run.

[Angela962 Graduate]

Might be easier to answer the Q if you said what it is that has stopped you in the past? Aching muscles then maybe stretch more? Can think of a million other things you'd rather do, then run before you do anything else that day. These are the things I found difficult at the start

[RobW73 Graduate]

Hello,

If it's of any help, I would say:

- Plan which days you will run.

- Plan your route, keeping it as flat as possible to begin with. You will need to adapt it in later weeks, but start with an "out and back" route, so that you will know you're on your way home.

- Keep you fluid levels up all days, not just running days. I drink 3 litres of water a day now. extra if it is hot and humid.

- Make sure you have all your gear ready the day before, so you can just get on with it quickly, before you have a chance to talk yourself out of it.

- Post your progress on here. It will give you a diary and you may see others posting their progress at a similar level and you can encourage each other.

- As everyone has said: There is no such thing as too slow. It is possible that you'll walk faster than you run to begin with.

Good luck.