W1R1...ouch!!

[Tanglefan]

Help...I'm 55 years old, at least 2 stone overweight and hate running. I cycle to work on a battery bike at least 3 times a week and did W1R1 on Tuesday with my sports mad, super fit 15 year old. I can barely walk but want to do R2...should I miss another day or run with the pain? I'm committed to seeing this through to the end...and beyond...but it really hurts!

[nickye89 Graduate]

Have a days rest in between as the programme suggests. If you managed W1R1, try W1R2 and if you don’t manage it, have another days rest then attempt W1R2 again. That’s what I did, anyway!

[Tanglefan in reply to nickye89]

Thanks for the advice...I like the 'if at first you don't succeed' mentality...W1R2 here I come...watch this space!

[SirVillian Graduate]

Sorry to hear you’re in pain. Don’t run at someone else’s pace, take your time and go very gently for First three weeks, this will get you ready for week 4 which is where you have to start making a bit more effort, but still at your own pace. Maybe try a brisk walk to try and get the lactic acid out of your legs, followed by a lukewarm soak in a magnesium sulphate/ Radox bath. A swim and sauna might do it equally well. Us 55yo have to take exercise slowly to begin with! Keep up the good work just slow the heck down

[Tanglefan in reply to SirVillian]

Believe me, I wasn't 'running' at the 15 Y.O.s pace...he was off ahead and doing box jumps on a wall while I caught up!! Thanks for the advice...W1R2 here I come...watch this space!

[Taffywasawelshman Graduate]

The 5 minute warm up walk is very important. Also make sure you are hydrated before you go. I’m 58 and had the same issues, just completed W4R2 and it gets better, trust us. The progress you can make is amazing- but you have to force yourself not to give up in the first couple of weeks until the habit kicks in and you are hooked. You CAN do it and this program will get you there. I’m so enjoying every week I’ve already registered for my first 5K in mid September.

[Tanglefan in reply to Taffywasawelshman]

Thanks for the advice...W1R2 here I come...watch this space!!

[JaySeeSkinny Graduate]

Please don’t compete with a 15 year-old. You’ll end up injured or so frustrated you might give up. You need to do this at your own pace. If you want to go out with her/him do the warm-up together and arrange to meet up later. Trying to really run fast at the start of this programme is an easy mistake, but you should just go for a slow jog. You have the rest of your life to get faster!

By the way I started at 55 aswell.

Good luck and enjoy!

[Tanglefan in reply to JaySeeSkinny]

Believe me, I wasn't 'running' at the 15 Y.O.s pace...he was off ahead and doing box jumps on a wall while I caught up!! Thanks for the advice...W1R2 here I come...watch this space!

[cheekychipmunks Graduate]

I’d say you’ll be fine to run again after a day’s rest unless you’re really in serious pain (not just soreness from new exercise.) Take it very slow (join us in the Snail Society 🐌🐌🐌), hydrate plenty and you’ll find each run goes a long way to preparing you for the next.

Also check your footwear. It’s worth investing in some good shoes after a gait analysis (disclaimer: my shoes feel great and I never had a gait analysis 😬)

You’ll get fitter and fitter each run - really it’s a great programme.

Happy running and good luck! 😀🏃‍♀️💪🏻😀

[Tanglefan in reply to cheekychipmunks]

Thanks for the advice...W1R2 here I come...watch this space!

[Oldfloss Administrator Graduate]

Aches and pains are expected at the start of this...your body wonders, what is going on!

Have you checked this out...?

healthunlocked.com/couchto5...

Cycling to work on your bike is great.. as long as you are only using your pedal power on the hills Great rest day exercise

Loads of folk do not realise that a powered bike is often heavier than an un-powered bike... and can be used as such

If you run with your 15 year old..let them run...you just relax and take your time... take it as slowly and steadily as you like... stretch well after each run!

Try some strength and flex on your rest days too !

nhs.uk/live-well/exercise/s...

Every run makes you stronger... you are just at the start of that process

[sparkyjohn Graduate]

A+ for starting C25k 🌟🌟🌟

I'd give it another days rest. There's no pressure to do run 2 except what you put on yourself. You'll probably never compete with a 15 year old and certainly don't want to injure yourself trying. You may however come to, dare I say, love running as you work through the weeks.

Also browse the forum, there's loads of helpful posts to advise and support.

Good luck, don't give up.

[Tanglefan in reply to sparkyjohn]

Believe me, I wasn't 'running' at the 15 Y.O.s pace...he was off ahead and doing box jumps on a wall while I caught up!! Thanks for the advice...W1R2 here I come...tomorrow...I want to feel the benefits but also want to enjoy the experience...watch this space!

[Hidden]

Firstly well done on taking those first steps and completing w1r1 ... That's the hard bit done ...

I can only reiterate what others are saying .. this is about your race and your pace and that pace is slow and then slower still so you can complete each run.

Take more days rest if you need to .it will take a while for your body to adjust to running ... stretch after each run it does help

By the way I was 56 when I originally did C25K ex 40 a day smoker and 1st class potato couch exponent ..

As Laura says you can do this !!

[Robert_IS_a_Runner Graduate]

Well done on starting. Aching and a bit of soreness are normal at first but do go away. But if they're stopping you running you can add another rest day.

On your rest days check out the exercises and gentle stretching for new runners on YouTube. I found they worked very well.

Don't let it discourage you! You can do it 👍

[Hidden]

Hello Tanglefan, I’m 54 and was in a similar shape to you at the beginning on C25K could barely run for the 60 second intervals, suffered with shin pains and thought I’d pass out on every attempt. I’ve now got to week 9 have done a 5.6k run and list over a stone without changing my diet. My advice would be to keep at it, it genuinely does get easier, you’ll get to a moment when you say to yourself “ yeah I can do this” and it’s great. Keep at it, you can do it if I can.