I just completed my first run! I am overweight and very unfit, so I’m proud that I’ve started on this journey!
I’m a complete beginner to running and fitness in general, I have found it hard to stick to regimes and i lose focus when I don’t see instant results, but having a 9 week plan is a great way of managing my goals.
If anyone has any tips for a complete novice they will be greatly appreciated
Well done for taking the hardest step and starting. You will become addicted! I won’t presume to give you advice but I bet you’ll be inundated with replies from old hands say “ take it slowly” . Good luck and let us know how you get on.
I’m a complete novice at running, although fairly active with dog walking and yoga. I’m not overweight, but being mid-50’s and a woman, I’d hit that ‘certain time of life’ when things just look and feel different!
Anyway I started the C25K program a few weeks ago as a confirmed running hater. I’m now on week 4 and now I’m hooked! It’s a fab app and works to build strength and stamina over the weeks. Each week you’ll reach a new goal and feel proud. I certainly do!
The key is take it slooooow. If you struggle, take it slower still. You will succeed!
Have fun, and take the time to read some of the success stories on here! Everyone’s really friendly!
🏃♀️😀❤️
Hi RosyGrace - I started 8 weeks ago and found I was very unfit - struggling with 60 second runs! I’m overweight (by about 3 stone) and 46 but I can tell you I’m on week 8 now and running 28 minute long uninterrupted sessions with ease - absolutely nothing would have convinced me that I would be capable of this 8 weeks ago! You can do this and the fact that you get satisfaction from improving each week was good enough for me to keep with the program.
I’ve just literally finished my first run too so good luck and hope we both succeed 😁
Congrats!!! I just started w4 today and I’m also out of shape, so take it slow and trust the program
Each week in the first four you should instantly notice that the three runs become easier.
But you will find the first run of the next week harder than the last run of the week before, because you are being stretched.
I’ve gone from being completely exhausted by the first run to now running 4km and 5km three times a week, all since the end of March with no previous exercise for about your lifetime, judging by your photo!
It isn’t easy. You are going to need to stick at it. But it is massively rewarding and really enjoyable if you let it be.
Good luck! We’ll help where we can.
Congratulations! You have done the hardest part!
I was in the same situation, unfit, no motivation. I did the programme over 12 weeks due to work commitments and injury and absolutely loved it. It took a couple of weeks for me to be completely hooked!
My advice would be to have a slow and steady pace. My running pace is slow but manageable for me. Only after 12 weeks I’m I starting to pick my pace up a bit. Get a decent pair of shoes, and try and run on grass not concrete as it can impact on your knees!
Good luck with the programme and always post on here if you need motivation, hints and tips 
Hi, well done for starting. Take some time to read loads of posts, they truly are inspirational and very motivating. I'm itching to get on with my next run every time I sit and read through them. I found it good to read from people a few steps ahead of me. There's lots of great advice and you can ask any silly ridiculous question and no-one will judge, you'll get a positive and helpful answer. Stay POSITIVE you will surprise yourself with how much can achieve. X
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
Enjoy your journey.
Fish, chips and mushy peas!
Hello all - 71 years old and hoping to run!
