Week 1 Day 1 - never run before, just turned 49 & unfit

[Snippit]

Crikey, but I did it, the 2nd run I had to walk halfway which might be as it was a slight incline, but then I managed all the others. Thought that strange though. Running was harder than I thought & I did think I can walk faster. Feel a bit silly running as I’m terribly over weight. I’m not an inactive person but was lighter & fitter autumn last year so bit disappointed I’ve let it slide so much.

I’m determined to do all 9 weeks - but did wonder if I might have to repeat weeks / take me longer than others.

Looked at a couple of other peoples posts, & I’m definitely not as fit looking or ever going to attempt a marathon - I’d need to loose a lot of weight before attempting even a slightly longer run than this app I reckon?

Cautiously optimistic

[ChrisHRocks Graduate]

Congratulations on getting started. That's the hardest bit.

As for having to repeat weeks. If you have to repeat you have to repeat, we're all running but it's not a race. Lol. Every time you go out you get fitter and it will become easier. The course is tried and tested and has helped loads of people start running.

Run for enjoyment, run to get fit, run for you.

[SandieF Graduate]

Fantastic! Well done for even starting 👏. Take it as slow as you can, that way youve more chance of completing the runs. If you feel you need to repeat a run then do so. But if you complete a days session, no matter how hard it feels, go onto the next one. As ChrisHRocks said, it’s not a race, we all do it in our own time, but each & every run is an achievement. The rest days in between are most important too 👍

But well done you! 👏

[captain_compass Graduate]

Bloomin’ well done! As Chris says - getting out there is the hardest bit. You’re not competing with anyone - not even yourself if you don’t want to. I’m 58 and hadn’t run for years when I started the programme. I deliberately haven’t timed anything or measured any distance - that can all wait until later. If my body says take a 3 day break, I do! If next week’s runs look a bit scary I repeat a run or two first. It’s not worth stressing over 😊 The main thing is to follow the programme without overdoing it - I can’t believe how well it works, building up your fitness and stamina almost without you noticing, and helping you avoid injury. I hit 25 minutes this morning in week 7; I’d have laughed if anyone told me I’d be able to do that 8 or 9 weeks ago. You’ll naturally lose some weight as the weeks go by, and this can be helped (in my case...) by reducing portion sizes a bit and having the odd night off the booze 😄 A good tactic which also worked for me was just to do a bit of a brisk walk every other day for a few weeks before I even thought about running. Good luck! There’s lots of support & encouragement here if you want advice, a moan or to share your achievements. 👍🏼

[Snippit Graduate in reply to captain_compass]

This was really helpful. I have plunged in without some brisk walking for a couple of weeks & can see that would have helped having just done done W1R2 tonight. But I might repeat this week instead to acclimatise a bit more! Definitely feeling it in muscles & breathing. I really liked the non timing or measuring idea. I was contemplating this, but actually just getting into running is all I reckon is worth focusing on for now

[ccarter100]

I totally agree with the comments!! Please don’t get intimidated by the 10k and marathon chatter - we’ve had several folks just complete the program. They are all super excited and planning their next steps. But we all started just where you are now! I’m 56, very chubby, very unfit, and never run a day in my life. I just finished week 5! The program totally works - you’ll see!

[Julian1970 Graduate]

Tip #1 Never compare yourself to others - you're running your own race.

Tip #2 Remember you set the pace - not the app.

Tip #3 Never consider repeating a run/week as a failure - it's gaining experience.

Tip #4 Never lose that determination - it will see you through.

[Jay66UK Graduate]

Sorry if the excitement about future runs is off-putting - that’s the opposite of what we intend. It is over-excitement of never thinking we’d get through this programme and a now shared love of running. Many of those plans are many months away.

There is no reason you can’t complete this programme - I’ve graduated and I’m still the best part of 5 stone overweight.

As everyone has said, take it slowly. The most important thing is completing each run.

You will find initially that your legs or lungs are the thing holding you back but your condition will improve very quickly. Then it becomes a battle in your mind and you have to get used to pushing through to the end of a running section.

Good luck, lean on this forum as much as you can. We all want you to succeed.

[Snippit Graduate in reply to Jay66UK]

Thanks & I definitely struggled with the thought of my 2nd run tonight, everything was aching after run 1 despite leaving a day between but I’ve done it feeling much happier after than before. So for now I’m going to hold that thought. The other half is giving me some stretching ideas - and a high 5 when I got home.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Enjoy your journey.

[Snippit Graduate in reply to IannodaTruffe]

Soooo helpful. I’ve been running in my trekking trainers, I have some exercise trainers, but neither are running ones. I was thinking about this but will now invest a new pair of running ones. I’ve looked up a lot of the links, stretches etc. I find I’m slow to warm up, everything feels tight still until run 3. So a bit of dynamic stretching would help. I definitely need to up water intake.

[sallenson Graduate]

You've had masses of great advice already. Most important bit, tho? Enjoy it!! If you're struggling, you're pushing too hard.

You've done the really hard bit now. C'mon and astonish yourself, hon xx

[Snippit Graduate in reply to sallenson]

Run 2 was tonight, was dreading it as ached from run 1, but felt really good after. Definitely mood enhancing!

[sallenson Graduate in reply to Snippit]

See? You're cracking this!!

[Tasha99 Graduate]

You’ll be surprised with what you can do with and beyond this program. It’s amazing and I still marvel at how it works.

[Shippers Graduate]

Well done Snippit. You can do this. Today I finished W9R3. I can’t run 5k in the time but I did get my 60 year old 16+ stones round 4.6k. I’ve lost 9lb doing this. I struggled with the 60 secs running in week 1 but stuck with the programme and got to the position that I can run 30 mins non stop. Do I look like a runner - nope, am I fitter - definitely. As I said earlier you can do this!! Shippers