Complete newbie desperate to enjoy running - Couch to 5K

Couch to 5K

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Complete newbie desperate to enjoy running



I have just had a baby 10 weeks ago and really do not want to gain too much weight now that I have no time for the gym.

Running seems to be the best solution as I can do this around any free time I have no matter if it’s day or night.

I’ve downloaded couch to 5k but worry I do not know any techniques for running so wonder if anyone can help me to ensure I do it ‘correct’ so I actually enjoy it

Many thanks

4 Replies

Go slow! Drink (sip) lots of water whenever you’re not running. If you’re hydrated you won’t need any on the runs at this stage.

Ok... running... one foot forward and down, then the other. If you were running a bit late for a bus your legs would work it out... they will here. Don’t worry!

Congratulations on the baby. Welcome to the forum. If you can do childbirth, you can destroy this!


Welcome x

As Unfitnomore says just run, but slowly. Your body has just been through phenomenal changes so slow, slow and more slow.

Remember to be kind to yourself, no comparing to others, no worrying you are doing it wrong. You've just grown a human being! You rock 🤜


Welcome to the forum and well done on your determination in the face of the onslaught of parenthood.

This guide to the plan is essential reading

Enjoy your journey.


Well done on starting the programme and congratulations on the baby! I have instructed new mums returning to horse riding and have some experience albeit in a different sport. If I may suggest particular caution regarding your core strength / back stability and hips/ITB, even though you were a gym regular before? I would take short strides and be particularly mindful of any pain in the lower torso and hips, and avoid ‘sinking’ or ‘collapsing’ onto the landing leg hip, which can happen as fatigue sets in. Be gentle with yourself, enjoy it and don’t be afraid to speak with a GP or physio when the runs get longer. All the very best!

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