New to running

Hi all, today I downloaded the app and did the 1st run. I’ve been reading the 9 week schedule and I’m concerned that I won’t be able to do this. I’m not fit and definitely overweight. I was wondering if anyone else felt like this at the beginning and how you’ve got on with the training? Thanks

[ArthurJG Graduate]

You only need to be fit for week 1. Week 1 gets you fit enough for week 2. Week 2 gets you fit enough for week 3. You are not fit enough for week 9 yet but that’s OK because it’s NOT week 9 yet. When it is time for week 9, you’ll be ready.

You’ve already done the hardest bit: you got off the couch and started to run. If you can do that you can do it all. Just don’t go too fast and never miss out a rest day. You’ll be fine.

[ccarter100 in reply to ArthurJG]

The best advice. #truewords

[SOULY47 Graduate in reply to ArthurJG]

Very well put. I am a relapsed runner but never did this type of programme to learn. Im just not looking further than the week I'm on as I really do agree that you have to take it week by week and build your stamina and confidence. Good luck and post your progress

[Irish-John Graduate]

IF any of us here could have run week 9 - we would never consider that we needed a 'programme' let alone messed around with short runs

I nearly passed out my first day - only sheer stupidity, stubborness and possibly a death wish got me around. I literally had to tell a random passer by who was frantically trying to call the Paramedics for me that A) I thought I would live and B) I sure as hell wasn't going to pay 1700 dollars to have them transport my dead body if I did not. (absolutely true story)

That was June 1st 2016 - the day not only started the programme but also the day I ran the furthest in my life.

Come this November, I will most likely be feeling very sorry for myself if I don't do a ten mile thing I'm entered for in less than two hours...

This programme works - less than ten percent do it in 9 weeks/5K however. It's really about building up - slowly and steadily - your ability to run for 35 minutes without stopping (or having a random passer by fearing for your life - 'You've got a BLUE TINGE around your eyes and jaw for Gawd's sake!" I can still hear that poor lady exclaim in horror and the disbelief that I am 'fine' LOL )

Stick around, if you see any graduates posts that either strike a chord or make you wish you were like them - read THEIR 'newbie' posts and you will see that basically....we are ALL the 'unlikliest' of runners here..but we ARE Runners thanks to C25k and repeatedly doing the hardest distance of all-from the couch to the front door and out for that days run to begin. Once our there - the run takes care of itself and will ALWAYS be a better bet than AOS (A-se On Sofa)

Wishing you many happy miles in your future

[Steevybee]

Hi. I was very unfit at the start so I repeated every week three times. Onto week nine next week but running 28 mins now with no problems. Take your time. It’s not a race and it’s a good support app however you complete it.

[Grandai]

Hi C🐒 I defiantly felt like that !!!!! Aged 61 and had never exercised but it is a fantastic program which slowly ( doesnt always feel like it at the time) builds on your success - I graduated in June and now I run 3 times a week including Parkrun. Make contact with someone starting the same time as you and support each other. This forum is GREAT for advice and encouragement so keep posting. Enjoy the journey. You'll soon be a runner. G

[Jojo7019 Graduate]

Well done for starting this. I like you looked at the various weeks and almost talked myself out of trying ! I am now on Week 7 with run 3 schedueled for the morning. You can do this. The app really works and the sense of achievement after each completed run makes it all worthwhile. Happy running 😀

[cheekychipmunks Graduate]

Hi and welcome! I think you’ll find that pretty much everyone has the same concern when they start this programme! Peeking forward through the weeks scared the living daylights out of me when I started in mid-June, but I graduated a few weeks ago and now run 5k happily (not within 30 minutes, but that’s not unusual at all!)

Take each run as it comes, go as slowly as you like, then slow down some more, and enjoy your journey. It’s fabulous, promise! Tell us how it goes - we’re a friendly bunch and love to cheer people on! 👏👏👏👏

[Languid_Lil Graduate]

You can definitely do this. Trust the programme and take it slow. The advice above is excellent - I know just how you feel, honest.

I'm 55, never able to run before, 5 stone overweight. Started C25K mid July, almost cried during W1R1 because I wanted to be sick. Am now on week 9, the slowest runner in Wales I think, already run 5k once (!?!) and contemplating a Parkrun graduation this coming Saturday, all being well.

I know you can do it, just take it one run at a time and take care of yourself.

[Fattyboomboom16]

I’m really unfit too and about 2 stone overweight and didn’t think I could do this either. I’m just finishing week 4 now and really enjoying it, albeit some sore legs!😂 i didn’t think I could run 5mins in the week 4 sessions however the previous 3 build u up to this. Good luck!

[slowsue]

I felt like it every week but got through it 😄 yesterday did my second park run . If I can do it so can anyone can

[Jogunlikely Graduate]

Welcome.

The guys and girls have all offered great advice. And I will add that I don't look at what's ahead as it would scare me silly and I would talk myself out of doing it 😉

Others on the forum have done a week zero where on their 3 running days they did 30 minutes brisk walking instead. Had I thought about it I would have done this too, just to get my brain and body into the habit first.

Its normal to have doubts but believe in the program and yourself. We are more capable than we think.

Good luck and enjoy x

[Chubbyrunner99]

Yes!!! This was me! I just didn’t think further than the next run. Telling myself if it got too hard I would just go back and repeat the previous runs (forever haha!)

I’m 2-3 stone overweight, 39 years old and have never run outdoors in my life! I was SO unfit!

I’m two runs from completing the programme and can run 4km 😀 You can do it, but slow and steady does it xx

[GlynT]

Good luck - you can definitely do this. As Arthur mentioned it builds gradually with each run setting you up for the next. I also lost a stone whilst doing it - just as a by product. dependent where you live try and run in the cooler part of the day - early mornings are great as you feel alive and energised for the rest of the day and maybe take a small bottle of water to sip and keep hydrated

[Bubbleygirl]

I'm just about to start week 1 and also feeling same as you, 60 seconds seems long to run not sure if I'll be able to do it will definitely need oxygen after lol

[Oaktree2]

Do you know, I think we all felt like that in the beginning! It’s really overwhelming to look ahead at what’s coming.

Embrace your inner 🐌 and slow right down, then slow down some more! Get some of your fave music playing...your C25K coach will talk over it when they need to. Resist looking ahead to future weeks!

You’ve already done the hardest bit which is taking the first step getting off the couch! 💪🏻😀

[Hidden]

All of the above plus...find a friend to do it with. I run with someone who’s super encouraging (plus 10 years younger and fitter I might add!) Not sure I’d still be going without her tbh! Good Luck 😊

[IannodaTruffe Mentor]

Welcome to the forum.

You can do this.........I have no doubts.

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

Enjoy your journey.

[roundbutsound Graduate]

When I started it took me 4 weeks to do week 1. Don't stress it is running but it isn't a race... yet. You don't have to do it within 9 weeks, push yourself but not to the point of injury 😀

[FunFriday-s]

It will be a wonderful achievement to complete and excellent tips given I would also say treat each session one step at a time and think that it is for 30 but that session will make such a difference. As soon as you get that extra energy.

[glentoran99 Graduate]

See a post I made yesterday!! Trust the plan! I couldn’t make the end of the minute on the first run!!

[Gettingtubby]

At least you’ve started

I’ve been talking about it for 3 weeks

So well done you

How did you get on?

Sue

[Hidden in reply to Gettingtubby]

Hi Sue, I managed most of the minute runs but the route I took had some steep hills so I’m going to change that for the time being. Today my hips are killing me but tomorrow’s a new day and my next run. I started exercising again at the beginning of August in prep for this and spent 4 days doing a funny walk due to painful thighs (much to my work mates entertainment) so I know this pain will also ease and pass. I’m going to keep going and if I have to repeat weeks a few times then I’m not going stress after everyone’s kind comments. Someone said that they just walked the 30 minutes for the first week to get their body into the routine and moving, maybe try that for a week to get you going and when you feel ready try the run. Go and kick some bum together you and I can get through this. 🙂 Tash

[Hidden]

Thank you everyone for your amazing support and brilliant advice. Tomorrow is my next run (got soar hips today) but I’m going to go for it and if I have to repeat a couple of weeks then I’m not going to beat myself up about it. You are all lovely people and I appreciate being welcomed into this world as a newbie. I’ll keep you all posted with my highs and lows. 👍🏻

[Dexy5 Graduate in reply to Hidden]

Just remember that you only need to repeat a run if you are unable to complete it chunkymonkey31. It is an amazing programme which is designed to take you from one run to another. Just take each run as it comes, without worry about what will follow.

[petrometro Graduate]

w1r1 will be the worst. It took me 30 minutes over and above the 5 minutes to cool down. I'm 64 and heavily overweight. It does get easier. Put some music on the phones and listen to Michael Johnson encourage you. Its not speed that counts its distance. You will be pleasantly surprised.

[Bigannie46]

Hi - you aren’t feeling any different from anyone else who started - trust me 10 weeks ago I couldn’t run to the end of the street and I did my first park run on Sat!! Just don’t get obsessed with distance or time just follow the app and enjoy it and keep using this platform as it’s a godsend and gets you through the hardest weeks. The support and encouragement is fabulous as you can see already! Enjoy and don’t be disheartened as you’ll have good and bad runs but you’ll soon get the bug and will be looking forward to those runs! X

[Trier2]

Hi I too thought I was going to fail miserably when I struggled to run for 1 minute the first time - head banging and gasping for breath

I am now managing the 3 minute runs - think I’ve steadied down my brisk walk so I can do the runs - fingers crossed will keep progressing - all of us 😊