Newbie: Hi this is my first post so not Really... - Couch to 5K

Couch to 5K

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PollyApp profile image

Hi this is my first post so not Really sure what to say except I’ve just finished walking 1 million steps challenge for diabetes and I’ve felt a bit flat the last couple of weeks as that kept me motivated, so I need a new challenge. I’ve had the couch to 5k app on my phone for a while but haven’t used it. I’ve been thinking about running for a while and I think now is the right time for me so any tips, support or encouragement would be gratefully received.

9 Replies

Wow well done you! A million steps is an incredible achievement.

I am just coming to the end of couch to 5 K and I can’t recommend it highly enough. It really does work and in 9 weeks you will be running for 30 minutes non stop.

I also started going to my local Park run on a Saturday morning. I just put my headphones on and ran and walked as directed on the app. Everyone’s really friendly and it really helps to progress each week surrounded by lovely encouraging people.

Good luck!

PollyApp profile image
PollyApp in reply to PauloG

Hi, thank you that is really encouraging. The walking is no problem but I do feel it’s time to progress and I will definitely give it a go.

Reverie1 profile image

Congratulations on achieving such a big challenge already! - and yes, I would very much recommend C25K - I've always hated any exercise except walking, but really wanted to try and improve my fitness since I've recently turned 40... A couple of attempts of jogging every day for as long as I could (only a few agonising minutes to start with) ended in minor injuries, failure and loss of motivation - but then I stumbled on this brilliant programme and 8 weeks on I'm nearly at the end! It's been perfectly paced and I've had (touch wood) no real problems with the pains and strains I had in the past - and this morning I ran for 30 minutes for the first time!! I literally never thought I'd be able to do this, even 2 or 3 weeks ago I was still doubting i'd be able to - but trust the programme: it will get you there if you are patient and follow it to the letter. Yes some runs have been a struggle, but what has really surprised me is how much I've enjoyed it! - and the support and encouragement through the forum has been a big part of that. Try it and hopefully you will find the same : )

PollyApp profile image
PollyApp in reply to Reverie1

Thanks that’s very encouraging and I appreciate you sharing your story with me.

Jell6 profile image

Great that you are starting 🤗

Advice... go slowly, if you're a fast walker, and you probably are after all those steps, your running bits may well be slower than you walking bits. That's ok.

Make sure that you take the rest days, they are really repair days.

Don't get too bothered about counting the breaths as the app will suggest.

It will come naturally as you progress, just breathe when you need to.

Get the right trainers as soon as you know this is for you, at a running shop that does gait analysis, I would say before week 5, but others may well have a better idea.

Enjoy it🤩🤩

PollyApp profile image
PollyApp in reply to Jell6

Thank you x

UnfitNoMore profile image


Obviously you can see out a challenge... well done with that million steps. You have what it takes to get through this 9 weeks and it will then enable you to set yourself another challenge. Watch your hydration and don’t run faster than you need to, stay at comfortable (holding a conversation) pace.

Enjoy this journey.

PollyApp profile image
PollyApp in reply to UnfitNoMore

Thanks for the encouraging words much appreciated

IannodaTruffe profile image

Welcome to the forum and well done on your wise decision.

This guide to the plan is essential reading

Enjoy your journey.

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