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Couch to 5K
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Feeling so happy !! Advice needed !

Last week was my first ever week of running. I’m sure lots of you will understand the struggle of people claiming they can’t run, then somehow going on to run for 5+ miles effortlessly. When I say I can’t run, I mean I struggled with 400 metres when I had to run during school 😂. I run every other day, as opposed to three times a week which I find works for me (although getting out of bed in the mornings is often the biggest struggle!!).

For the longest time I’ve been wanted to get into running but have always been overwhelmed by the idea of going on a run, but the app breaks it down really nicely so it’s manageable! Typical that when I felt most motivated to get into running we’ve been struck with a heatwave 😂I’m defo not complaining though !

Last week I struggled in the programme with running when I needed to, and my calves seemed to ache a lot during the walking period. However, much to my surprise, this week (my first run of week 2) I completed the run whilst sticking to the exact timings. I covered 1.5 miles (not including warm up) which made me feel incredible. Not only do I put my success down to the slightly cooler weather this morning (it was 13 degrees instead of 17 degrees) but I felt physically stronger today which took me by surprise. My calves didn’t ache this time and my breathing was under control !! 😊

I must admit so far I hate the running itself, but the feeling I get after a run is so good that motivates me to continue my journey! One thing that does concern me is one week it goes from running 5-8 minutes and then the following week is immediately a 25 minute run . 😮

Any tips for running the dreaded week or just tips in general?

24 Replies
oldestnewest

Don’t look ahead, just do the run that the program tells you to do. When you need to run 20 minutes, the programme will have prepared you.

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Ah thank you, reassuring to hear !

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Delight not dread.. anticipation not apprehension...you are ready...totally..slow and steady and...enjoy😊

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I’ll try to have that mindset , thanks !

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Well done for getting started! These are my tips for the program and running in general.

Don't look ahead!! It's scary when you do that!!

Go slow - endurance first speed later.

Post run stretching is so important! I use an app play.google.com/store/apps/...

It guides you through stretching for various different sports.

As you progress you may find you need running shoes - a shop that does gait analysis is the best place for this.

However a run goes just by trying you did the toughest bit - actually getting out and doing your best!

Sorry that was all a bit random!

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Ahh thank you for those tips, it’s great to hear it from others, it means a lot !😊

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Well done Lis_knight!!! As others have said, try not to look too far ahead and focus on the week you’re on. I struggled during Week 1, struggling to breathe and weak legs, but the programme works and you will be ready by the time you reach longer runs. Your mind may tell you that you can’t, but your body will be ready and you ‘Can’ do it!

👍😀🏃🏻‍♀️🏃‍♀️🏃🏽‍♀️🏃🏾‍♀️

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Aww thank you, it’s really great to hear that so many others went through the same ! X

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Well done, the hardest bit is getting yourself to the start line. Just keep focused, don’t try and go too fast, and be ready to grit your teeth and get through the tough days when they come.

400 metres is the hardest of the sprints, demands a lot of power and fitness... most people really struggle with it. Running and sprinting are different sports, totally different muscles and body required. So that struggle at school, forget it right now, it’s like comparing playing cricket with playing football.

You got this, well done so far.

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thank you ! that’s such a positive way of looking at things !

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Hi. Well done! The hardest step was starting. You’ve got this. I really struggled with all the runs. Nearly didn’t manage to complete w1r1. Ached like an achey thing all the next day. But the next run was better and less achey the day after. You will amaze yourself at what this plan can help you achieve. Don’t worry about the long runs. The 20 min run at the end of w5 is daunting but by then very doable. Just take it easy, no sprinting! ;-) slow is good. Don’t worry about speed or distance. Your stamina will come on leaps and bounds and that feeling you get at the end of a run will get better and better. Oh, and don’t run too far in crap trainers (if you have crap trainers). Switch up to some decent runners by treating yourself no later than w3 or w4. You’re going to be doing some miles on those feet. Treat them kindly! Good luck!

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aha thanks for the advice, it means a lot :))

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Well done. Lots of good advice above.

You're on your way. I'm sure one of these days you will enjoy your run, or parts of it as you're doing it, not just in retrospect.

There's some (lots) of advice here from the pinned posts.

healthunlocked.com/couchto5...

Best wishes for the rest of the programme. Don't forget to let us know how it's going.

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thank you so much! I’ll make sure to keep things updated !

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Loved your honesty. Many people feel what you're feeling at the beginning. My OH for one, perhaps because he was dragged along with me.

There are so many things to say, but I think the most important are to trust in the programme, it works for all shapes, sizes, fitness levels and men and women alike... that's the amazing thing about it!

Take advantage of the great advice around the forum, but only listen to what feels right for you.

There are weekly topics accessible at the bottom of the pages which are great for specific advice for each week.

Expect aches and pains at the beginning and just when you're done googling the latest, it will disappear and a new twinge will appear, your body is just adjusting to your new regime.

Never run through extreme pain. Typical aches will follow exercise, whereas injury will often appear during.

My biggest discovery was that I would have to continue to slow down week on week to continue to meet the new challenge, particularly the week you mention. Slow down enough and everything is very possible.

OH never really loved it like I do, but kept it up and graduated with me, and he also ran when I couldn't, when I said I'd eat my hat if that happened. He'll still say he doesn't enjoy it so much as endure it, but he clearly gets a lot from it and covets his Strava stats!

I'm sure you'll come to love it once you find your happy pace, that's the key!

Welcome on-board and enjoy your journey xx

😘

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Aww thank you so much hun, I really appreciate that! Your tips are really helpful and definitely motivating me to continue xx

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You definitely should continue, it's a great programme and worth seeing through, then if you're really not feeling it, you know you tried running, gave it a proper chance and can look for something else confidently and with a level of fitness. I think you'll grow to love it once you find that happy pace!

Glad you can take something away from my experience and hope all the comments you've had help you on your next run.

😘

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thanks Hun, you’re so sweet 😘

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I’m still early in the programme ( week 3) and the only advice that I can give is stick with the programme and you’ll do great. I’m getting the same buzz as you from it - I can’t wait to get out there tomorrow morning, even if it’s pouring down.

Good luck on the programme- I’m sure you will smash it 👏👍

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Thank you, good luck with yours as well! I’m the exact same...I’m almost craving running now (an outcome I did not expect)😂

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Well done Lis! Every single run prepares you for the next one, so be prepared to continue to feel amazed and love running far more than you can imagine! It’s such a wonderful feeling! So take it very very slowly and celebrate each run completed. Try not to add pressure into this experience! Just keep going out there and enjoy just that run. Trust the programme, you’ll be ready for the next one when it comes. ❤️

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Thank you so much , I’ll make sure I carry on ❤️

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Congratulations for starting the programme. That's the biggest step we all had to take. I'm on week 4. I know by the end I will be able to do the 5k, because that's what the programme is designed to do. Don't be tempted to look too far ahead

Go slow and steady (Oldfloss) wise words. Good luck and keep going. We are all with you on every run xx

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Thank you !! Good luck with yours as well, you’ll do great !!

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