W1R1 - Late night running: Hey everyone. I find... - Couch to 5K

Couch to 5K
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W1R1 - Late night running


Hey everyone. I find starting C25K a bit daunting so hopefully I can get some advice on here from those of you that have started.

To paint a picture of my health, I am 21 and very overweight. I kind of gave up looking after myself in my teens and haven't done any exercise since then. I have been smoking and drinking heavily as well since I turned 18 and this has all started to catch up with me. I enjoy my job but it's very sedentary so I don't get any exercise day to day. It's a bit sad really that things have gotten this bad.

Being such a young age I've come to the realisation that I need to make some changes, cutting down on drinking, quitting smoking (by moving to a vape for now) and starting C25K. At the moment I'm a bit embarrassed to go out running during the day when people can see me, I did my first run on Monday morning at 3am after I finished my shift at work.

The first run went okay but obviously took its toll on some of my muscles as they ache a little bit now, probably because some of them haven't been used properly in years!

Run 2 comes tonight...

11 Replies

You can't change anything until you acknowledge the problem- so very well done for taking the first steps. Especially with the drinking and smoking. Many people do not make these changes for years and years- at your age you can establish healthy habits for the rest of your life :)

If you haven't yet done so, download the guide to the programme. Pop in here often for inspiration and support and you will do well. There is a weight loss forum and a healthy eating forum, which might be of interest too

Good luck!


Well done for taking such huge steps forward. I hope the next run goes well. Lean on us here when you need support.

Thanks for your kind words Jay. I did W1R2 this evening. Found it a bit harder to push myself in the running parts as my muscles in my legs still ache, did some stretches afterwards so should help. I just feel so heavy when I'm running! But I think that it doesn't matter how fast I can get at this stage, just doing exercise for 30 minutes is better than anything I've done before.

in reply to bertiependergast

Completely right - the only important thing about speed is to have as little of it as possible really! You will need to find some really slow gears at times to be able to complete the distance.

Many of us struggled with the runs, especially in the early weeks, and have gone one to run significant distances.

I’m early 50s, also very overweight, never a runner before and not done any exercise whatever in your lifetime. Everyone says it but if I can, you can. And will, I’m sure.


Well done for getting started. That was the hardest bit for me, closely followed by run 1 😂

Check out the pinned post FAQ how to run couch to 5k. It's worth the read.

Like you im a bit over weight, I was 16 stone overweight.... I'm now 3. I only plucked up the courage to start running 7 weeks ago. I completed w7r1 this morning. I was worried about what people would think when they saw me trying to run, but I figured that I've never looked at a runner and thought something horrible, it's usually admiration, so i must assume that most people are the same. Also if you go slow enough, it's quite dignified, so no sweaty out of breath mess (that I did so well on the first run when I went too quick). Don't worry about other people, you'll find other runners are friendly, dog walkers too, and you will be invisible to everyone else!

Keep posting on here. This is the best forum ever for support and information.

Good luck, hopefully you'll never look back, I was addicted by run 3. Believe in the program, it really does work, each run gets you ready for the next. Believe in yourself too, you've got this!


Please carry on, you can do this! You’ve made such a huge step, and we’re here to cheer you on. 😊


Ps. I haven't lost any weight since I started running.... but I do feel stronger and fitter and I've changed shape. All of which are more important than a number on the scale.

Really well done bertiependergast. I started today and couldnt have without my son coming with me. Keep going!!


Well done on starting this - and tackling the smoking and booze as well - it’s so easy when you are young to think you’ll cut back later, and then you don’t, before you know it a decade (or two or three) have passed and you don’t recognise the person in the mirror.

I wish I’d started this when I was young (I did actually run a few times in college but it was a very short fad) - this programme is great and you will make it if you follow the programme, and if you also watch what you eat you should lose some weight.

First few weeks I had painful hips, calves, ankles - I think it is a bit of a shock to the system when you suddenly exercise muscles you haven’t used properly before. I googled stretching after running and there was a NHS page with stretches - they helped the sore muscles.

I don’t think people look at heavy people running and laugh They think good on them for getting out there!

All the best for your future runs

Thanks crittermad, I did some stretches after run 2 today so should help with the aching muscles!


Welcome to the forum and well done on getting started.

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

Enjoy your journey.

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