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Couch to 5K
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W1R1

Did my first run today. Boy was it a lot harder than I was anticipating (I knew I was very unfit but thought it would be an easier start). Managed to get through it but unsure as to the pace. I’m sure I kept at “able to keep a conversation pace” and at times I did talk to myself to check (is that weird?). Managed to get a stitch somehow but I battled through and it went away! Feel like I achieved something and I look forward to the next run. Somehow, I enjoyed it!

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Well done - that’s the hardest one done.

If you’ve got a stitch you might be pushing a bit hard.

Good luck with run 2.

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No it's not weird but a bit funny, ha, I wish all the best for the next 9 weeks, just think of it, if you keep rigidly and precisely to the program, like me who will start week 9 on Wednesday, you will be able to tell your friends " that I ran for 30 minutes non-stop" makes you feel good, ye.

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Ok so this was how I felt on Thursday and I have just got back from W1R3 and found the 2nd and 3rd easier. Before I started I already had it in my head to repeat week one to make sure I was ready but I think I might even give the W2R1 a try on Wednesday and if not ready repeat W1. Any exercise is an achievement! Good luck and keep at it x

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I did the same! I had to talk as couldn’t work out if I was doing it right. Thrilled you did too! I was also horrified in week one at how hard it was but that horror made me determined!🤣. now only one run of week three left. Keep at it, even at the end of week one in every day life I could feel I was moving different! Stretch after and before! Most important thing so you aren’t sore!!!!

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Sorry to butt in! I’m on W1, very new to this exercise lark! Do you do your stretches before or after the warm up walk?! Do you ever pause the program to stretch? Thanks xx

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I never pause the program! Don’t do it unless you need too, you have to trust it now, so you carry on trusting it. Yes before the walk and after. Before is fun as I do them on the tube as walk right off it into the app.

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Oldfloss sent me this and I do these.

nhs.uk/live-well/exercise/h...

But mostly after now I do them with a little victory dance in my flat. 🤗

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Well done amd welcome to this wonderful journey

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No I talk to myself and respond to Laura when she asks are you ready 😂

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i just did my W2R1 so know how u feel - i loved my 2nd and 3rd run in W1 so enjoy x

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Well done 👍. I found that half way through i started to slow down a bit on the jogging, got into a rhythm and my breathing improved.

I am doing my second jog this evening. I got my bellicom rebounder out amd i am doing easy 15

Minute balance routines in between days.

Good luck. We can do this !!!!

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I was the same.Just take it steady,whatever pace you go at is still moving.I get stitch usually towards the end of a run,try to deep breath through it and raise your arms in the air.Good luck and dobt give up 😀

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I was exactly the same - after the second 1 minute run I thought I would need to stop and just give it all up. But tomorrow I start week 9. It’s amazing - stick at it.

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Fantastic first run is the hardest I too talk to my self lol good luck on the second run

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Well done on getting started. For me personally, nothing’s too weird if it gets you through a tough bit of this process. Onwards and upwards.

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Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

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Thank you for all your messages of support. It means a lot and it will keep me going for sure. Surprisingly I’m not in any pain (just usual post exercise tightness). I can’t wait for my 2nd run tomorrow. I feel so motivated!

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Well done you .That really is the hardest part over . From here on in its just achievement and the best feeling in the world. X

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Congratulations on your 1st run. Thats the hardest part done. You will be amazed at how fast your stamina improves, I know I was, and am still surprising myself. Keep going

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Stitch= breathe in pushing your stomach out, breathe out and relax stomach. It works and also gets more O2 in which you really need.

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I thought the same myself and I’m now on week 7. It gets better. They say that a stitch could be due to dehydration so drink plenty the day before. Good luck going forward.

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