New starter advice: I just did my week one first... - Couch to 5K

Couch to 5K
82,750 members114,261 posts

New starter advice

I just did my week one first run and realised how unfit I am, I’d like to continue this training to complete the end goal of a 30min run but have doubts on wether I’ll stay motivated to keep going. What advice you you give to someone like me so find it easy to just give up when it’s getting hard?

20 Replies
oldestnewest

Well done... I’m about to be one run ahead of you after a short 30 year break from running.

1) Stay on these forums, you’ll see others struggle and persevere and do the impossible.

2) work on the mind, learn to throw away those doubts. Maybe meditation? There’s an app for that... actually there’s several.

3) trust in the plan... it’s put together by people who know what they are doing and they have thousands of graduates to back that up.

4) post on here when you’ve run, and get supportive feedback.

5) work on hydration, make sure you drink enough even on non run days

6) one Saturday go find your local parkrun (register first) and either walk it or do your next run at the start and walk the rest. Talk to people before and after, they too are very supportive.

7) remember that it’s not impossible, but it’s a plan for working, not wishing... you CAN do it.

Welcome and well done.

7 likes
Reply

Thanks for the response a lot of useful advice there and I’ll try to stay active on this forum as I progress.

Reply

Maybe your motivation could be to find out how fit you are/could be? The programme is very progressive and as you get to know it and trust it, it becomes a routine.

I did the first two weeks with a dogged determination to keep going and in the 2nd week found myself enjoying the progress and looking forward to the next run.

I find listening to music helps me. And where I run there are lots of butterflies, so I just enjoy watching them flying around and think how fortunate I am.

1 like
Reply

Hopefully I’ll begin to enjoy running as I continue and in the mean time just try and persevere.

Reply

What time do you guys tend to run at, during the evening or in morning?

Reply

It's very subjective. Many love early morning runs and say they are set up for the rest of the day.

I am fairly dysfunctional in the morning and find running then a real effort. There is no way I could see myself going out at 6-7 am! Also I prefer to leave a good long time after eating before I run, so morning runs for me, even at say 9 or 10 am mean running on a totally empty tank.

In this hot weather I'm waiting till about 8 pm before I go out and that suits me fine. I've no problems waiting with having dinner until after that.

1 like
Reply

Evening, straight after work for me. I just seem to run better then too. 👍

1 like
Reply

Early morning, usually by 5:15 am. It's when my motivation and energy are highest, it's when it's cool out.

I am envious of people who can take a nice evening run. That's actually secretly one of my goals for when I finally graduate, to run at least once in the evening.

1 like
Reply

Hi, as has been said trust in the program and yourself. In a couple of weeks, you’ll be remembering that first run and how you can now run for 3 mins then later for 5 mins. You can do it.

3 likes
Reply

That reassuring to hear, thanks..

Reply

Believe in the plan it really works I think most of us were completely unfit at the beginning, for me I have found the intrigue of whether I really could do that next run becomes the pull to go out and try then when that runs done the same thing happens again 😊

1 like
Reply

I'm just like you Walswife...kinda just need to know if I can do it....works every time!🤣

Reply

Think about why you're doing it... is it just for yourself? Can you commit to yourself? Is it to live longer for your spouse and/or children? Say it out loud. To them if possible. Make it hard to give up. You wouldn't let a best friend down do why can't you give yourself the same commitment?

Make it a thing of principle if you are principled. Make it a dare if you have to. Press that button, whichever it is that makes you have to complete it... even if you don't really want to. Somewhere along the way you'll become addicted anyway so that part gets easier 👍😉

2 likes
Reply

Well done for getting started, I felt exactly the same on week one but just finished week 4 run 2 and feeling great. I did more than the suggested 3 runs just to make sure I didn’t try to do more than I was ready for. Not sure that I will get to the end either but even if I stay at week 4 for ever it’s better than staying on the couch 😊

1 like
Reply

Alistair- welcome to the group! What might de-motivate you is feeling totally knackered at the end of a run.

It took me a while to believe it, but it’s true, you have to learn how to run so slowly that you still feel ok by the end.

Learning to run slowly is a challenge because for the whole of growing up we were told to run faster and this turns all that upside down.

At first I kept on starting too quickly and then struggled to complete. Then I read about slow running here and practiced starting slowly. Bingo - my stamina built up and so I was able to run faster towards the end of each run.

What ever happens don’t give up. Everyone here wants you to do well.

1 like
Reply

Well done for starting, that's the hardest bit! Some on here have done the opposite but I told EVERYONE I knew I was trying the plan. The lovely folks at work asked how my run had gone if I mentioned I was planning to head out the day before. I found it kept me accountable and two of the guys I work with have since started their own C25k journey. Just remember why you started in the first place and know you'll reach the end if you do everything your trainer tells you to. Experiment with running with just the app, different playlists or maybe an audio book and think about it as carving out a half hour just for yourself every time you run.

1 like
Reply

Welcome to the forum and well done on getting started.

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

Enjoy your journey.

Reply

The best thing Alistair is it gets easier not harder. Every run is different and most of us experience doubts several times along the way, but we keep each other going through the celebrations and the challenges. We are here to remind you that you can do it. Just take it very very slowly. Try to run at a time when it’s a bit cooler if your running outside. Drink lots of water including on your rest days, so that you’re well hydrated. Trust the programme. You will continue to build up the stamina and all that you need to complete the next run. ❤️

Reply

In this heat I run late evenings in the week and an early morning run at the weekend.

Reply

Hey there Alistair! Ooh, did I rhyme?...sorry😁 All I can tell you is that I felt exactly the same as you, running for 60 seconds felt like it was actually going to kill me...I signed up for a Race for Life event as motivation and just kept on going......I know it sounds rediculous but if you follow the programme and the amazing advice from others on here, you will do it.....so far, my journey has been nearer to 3 months than 9 weeks.....but I ran W8R1 this morning! Before starting this I hadn't run since high school and I'm 47.....just so you know! Keep at it, you've started, that's the most important thing......just keep on moving....good luck!😊🏃‍♂️

Reply

You may also like...