Total beginner

[cheggz77]

Just started with the couch to 5k app and didn’t realise it would be so difficult to run! Been trying to get back on track with diet and fitness by changing the type of exercise and think I may have to redo the first run and try harder

[Jay66UK Graduate]

Hi! Welcome.

If you completed the first run, no matter how hard you found it, keep going on to the next one. If you had to walk some of the running parts then have a rest day then give it another go.

You are going to need to slow right down rather than push harder. Take it all at a slow jog.

Enjoy the next run.

[AnnieW55]

Well done on starting. This is a brilliant programme - just go slowly, take your rest days, make sure you are permanently hydrated and try not to run in the heat of the day at the moment. There is a wealth of info in the link below (it is a long post)

healthunlocked.com/couchto5...

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Welcome.. check this post out!

Steady and slow and really gently...and keep posting....well done you!

[Twiglet78]

I’ve just started too. I tried it last year, but had to finish for many reasons and only got up to week 4. Im determined to do it this time, but the first run yesterday was a killer! I’d forgotten how hard it is and to be honest, not fun. My aim is to be able to join in with the park runs every week, but I need to find it easier than this! Last time I tried I did see a difference in my health so I have to think about that to keep me motivated. Good luck!!!

[Fabulous450 Graduate in reply to Twiglet78]

You’ll get there Twiglet! Park runs are here to stay! And it gets easier and definetly more fun too. We are also here to support you too! Most have had great runs and not so great ones at some points during the programme. We are all different, but you’ll usually find that someone has had the same experience and we help each other understand that we are not alone and that helps to keep going so much. Trust the programme, go slow and I’ve no doubt that you’ll be a very happy Twiglet! Relax and enjoy! ❤️

[Twiglet78 in reply to Fabulous450]

Thank you for your encouragement!

[Sarahsnail]

Seriously give it time. It's all about pace. Keep at it! Slow yourself right down. Mostly it's the breathing. Once you air capacity increases it will be a thousand times easier. Just keep at it. 😘

[Sarahsnail]

I never ever ever thought I would be at this stage, I have nearly completed it. But if you complete the runs (if you walk whilst you are supposed to run just repeat) you will get fitter & fitter. It's the most amazing programme. Works like magic. I promise you. No matter your age, your size, it really does work. X

[cheggz77 in reply to Sarahsnail]

Thanks for the advice, I never thought it would be so difficult to do lol. Walked when I found I couldn’t run anymore so definitely going to repeat the day

[Hidden]

No sass intended:

That's what day two is for! You're repeating (or re-doing) day one. Then day three is a repeat/re-do of day two or three--take your pick.

You have a decent number of weeks ahead before the runs will switch up at all within the numbered week. So if you have a "bad day", you get a couple more chances to improve within the week.

I think for a great majority of us that first day is a killer. You can do it!

[Fabulous450 Graduate]

Hey cheggz77 👋🏽 👋🏽 and welcome to the forum! Im sure you’re going to find it a great programme. It’s the first time out there, so well done for doing that. If you didn’t manage to run for all of the running bits, then take a day to rest fully. Don’t think about anything but resting and drinking plenty of water. I have always thought of the water as fuel for my muscles and joints ready for my next run and that helps me to drink a lot!! 😂 I need it.

My genuine advice would be that the hardest battle is moving beyond and despite the doubts in your head. Going out there and trying anyway. If you’re right, well nothing has been lost, but if you’re wrong, it feels so amazing! I have no doubt you’ll be glad to be wrong often!

When you go back out there go slow, I was deliberately trying to be last in my own virtual race to remind myself to go slow. Slow means that you complete and you build up the stamina that you need for the next run. Running in this heat is more challenging, so try to avoid that if you can. Rest assured, we all started from the beginning and there’s lots of support and encouragement for you along the way! Keep going and try to allow yourself to just make it a bit of fun! I laughed at myself far more than anyone could ever have laughed at me. Embrace the adventure and you will soon see that you have what it takes. Good luck to you!! ❤️