First Run, Week 1

[AimeeLou2018]

First run using this app outdoors, I was hoping I’d enjoy it but I really didn’t like it. I’m not sure if it’s because I haven’t found a jogging style or if it was hard. Tell me it does get easier to the point that it is enjoyable and not feeling like your going to die from a heart attack or keel over 🙈😩

[UnfitNoMore Graduate]

Welcome!

Sounds just like my first run... and I’m about to run my last 30 minute run of the programme.

The first run is the hardest... you got through it, so well done. The key is to run slower... keep slowing down until you can comfortably speak in full sentences... it may not be much faster than your brisk walk, but it’s perfect for turning you into a runner.

It gets easier... I ran 25 minutes effortlessly a couple of weeks ago, most runs are easy, and unless you’ve been very blessed or posted a very old photo, I have more than a couple of years on you. I hadn’t run for 30 years and I put my last of many cigarettes out the day before. In short, you can do this!

[AimeeLou2018 in reply to UnfitNoMore]

Thankyou, I think i hated it so much because it was me coming to terms with how unfit I am. I’ve gone from being an active person, owning and riding horses to being poorly and then doing absolutely no exercise at all. I’m an ex smoker too and to begin with I thought I couldn’t breath. I thought I’d feel positive afterwards but I felt the complete opposite because it was so unenjoyable. I definitely need to run slower, on the way back on the 2nd to last I got much slower and it was easier. Thankyou, I’ll keep going, going to try having a go with my mum on thursday and see if doing it with someone helps too.

[UnfitNoMore Graduate in reply to AimeeLou2018]

You’re welcome. Very out of shape is how I started, but don’t be too down on yourself, a lot of us start there!

It may or not become fun straight away, but you should start getting a buzz and sense of achievement after a run once you’ve got your pace down and aren’t panicking about breathing.

Enjoy the journey and wish your mum luck too!!

[Monica1969 in reply to AimeeLou2018]

Hi AimeeLou2018, I’m the same as you with regards to have being reasonably fit and having horses although that was over 10 years ago and I’m 48 now plus I gave up smoking nearly 5 months ago..!!!

I started W3 yesterday, it’s been hard and as others say, sure I couldn’t complete it but I’ve surprised myself.

Keep going hun, you’ll start missing it, I do, even though it’s hard lol

[Walshy3]

Hi Aimeelou, I just completed my last run of the program, take it easy on yourself, I’m on the cusp of 50! Not all of us are Usain Bolt, get a good playlist and try to sing along with the song as you’re going, it takes your mind off the running and you end up enjoying your tunes!! You’ll be at the end of this before you know it! Happy running 🏃‍♀️

[AimeeLou2018 in reply to Walshy3]

That’s such a good and simple suggestion, I didn’t take anything to listen to as I was too busy following the app. I’ll try that next time Thankyou 😊 I’ll just make sure they’re up beat songs or I may end up sat on the edge of the path crying haha. Thankyou

[Walshy3 in reply to AimeeLou2018]

There’s been days I thought my legs would buckle under me, but your body is an amazing thing, you’ll survive it, I’d guarantee it! Keep going, keep moving

[John_W Graduate]

"and not feeling like your going to die from a heart attack or keel over " - that doesnt sound good at all - no wonder you didnt enjoy it!

... if you can, S L O W down! Your pace, your breathing, your effort level , should all combine so that you can COMFORTABLY hold a conversation whilst you're doing the "running" (JOGGING!) bits - it's called a "conversational pace".

You are NOT "running for the bus/train" (forget Usain Bolt, Mo Farah etc) etc - think JOG, not "run". Many 1st timers make this mistake and they get discouraged and don't continue past Week 1 or 2.

As long as you are not obese or have any underlying health issues, and have comfy running shoes, then almost *ANYONE* should be able to complete the 9 week programme comfortably. Yes, you'll be challenged at times, but it's mostly in your head.

SLOW DOWN!

This might help:

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

Good luck

John

[AimeeLou2018 in reply to John_W]

Thankyou john I’ll watch that in a sec. Yes, I think I was definitely going too fast however I found it difficult to find a pace as i felt very self conscious running down the bypass. I’m 5”8 so I find my legs sometimes feel gangley and all over the place. I’m going to go to the local park on Thursday and give it a go where it’s private, and more to see, with someone with me, hopefully having someone to actually talk to whilst doing will help with this? Thankyou

[John_W Graduate in reply to AimeeLou2018]

For a lot of people, they find running with others much easier. If that helps you, great! Whatever it takes. Weeks 1-3 should be and feel quite comfortable (in fact the whole thing should!) - try to aim to finish each session without being out-of-breath or panting. You're doing it wrong otherwise

It *is* possible - I've seen unfit, overweight, 50+ ex-smokers do it.

The key is your PACE.

S L O W R I G H T D O W N

PS and yes, someone alongside you is a great idea in your case - if you're finding it difficult to chat with them, that's the clue that you're going too fast!

[jiggles7 Graduate]

Hi aimeelou, that first run nearly killed me! I didn’t even manage to do it the first time round or the second and I didn’t enjoy it at all. I completed on my 3rd attempt and repeated the first two runs. I wouldn’t say I look forward to running but on my rest days I’ve got a weird thing where I “fancy a little run” which dissipates instantly on running days...I’m not 💯 that I enjoy it, more that I’m getting used to it...I start week 4 tomorrow. But so far I would say the first week (5runs) was the hardest and it was just a matter of gritting my teeth and getting through it. This forum is great though. You’ll get a lot of support and encouragement and that helps a lot. It’s like having virtual cheerleaders and you soon become one of them too. Happy running 😀

[AimeeLou2018 in reply to jiggles7]

Thankyou. Yes I was so surprised I did it myself, I contemplated just walking home but I pushed myself to finish it. I think I sillyly just assumed I’d like it. I am hoping that I can be one of those people who does enjoy it. I like my own company and getting away from the world and mobile phones so I’m going to keep going. Thank you

[jiggles7 Graduate in reply to AimeeLou2018]

Ahh you see I was sure I would hate it! My mantra being ‘I wasn’t built for excercise I was built for cuddles’. But you know, it kinda creeps up on you. give it a couple of weeks then reassess. If it isn’t for you there are other options but you might find no run is as bad as the one before. Don’t get me wrong I curse the voice in my ears vehemently and I fear that will never change. But I enjoy it more than CrossFit or going to an actual gym mostly because I run with the better half at stupid o’clock in the morning so no one can see me jiggle😂

[cheekychipmunks Graduate]

Hey Aimee, I used to own and ride horses too, plus I also worked with them. I was very fit, but a totally different fit to how I am now. I used to be useless at running and I hated the very thought of it and couldn’t see what people enjoyed about the confounded pastime.

But I lost my old horse 18 months ago, did the whole menopause thing, realised things weren’t as firm as they once were and thought I’d better get out moving.

In short, I ran 6.25k this morning. I’m working my way to 10k having completed C25K in August. I am smitten.

Give it time, slow down to sub-snail pace 🐌, and jog along. There’s no distance requirement (ignore the 5k part of the name and substitute it for 30 minutes.)

You’ll find your happy pace. This is for you. Keep going. We’re all here to help you along the way! 👍😀🏃‍♀️🐌👏

[AimeeLou2018]

Thankyou so much for that response. I wish I could have my lad here with me again, I’d never complain about the running around the field to catch him or 20 trips to the muck heap ever again. I’ll keep at it xxxx

[Oldfloss Administrator Graduate]

Well done you... and welcome

Check this post out...loads of advice there

healthunlocked.com/couchto5...

Many, many folk felt like you, many folk will. Some even ran by hospitals in case they collapsed... all still here, all running

Slow and steady...( I bang on about it all the time)... if you struggle, slow down more...it works.

Take the great outdoors in.

This is a great time to run... the Autumn days, even with some wind and weather...relax. think why you want to do this... take it gently and know that you are going to really benefit from the plan

I started this at 65.. still here three years later... still running three times a week.

Listen to your body and most of all be kind... to yourself!

keep posting too for amazing support and encouragement.

You may run on your own.. but you never run alone. We all run alongside you!

[Octavia100]

I’ve always hated running but I’d never run with music until I started c25k. Friends kept telling me I would enjoy it but at first I really didn’t, however, I’ve rediscovered The Spice Girls and for some reason girl power has taken over and I LOVE it. Running to wannabe at 520 am is really quite uplifting and very surprising!! I’m sure after readings everyone else’s comments you will feel inspired to do run 2 but I wanted to reach out and say GO FOR IT.

[Amandana]

Woohoo, you've made a start AimeeLou! For a lot of folks, that's the hardest part.

Some runs are more enjoyable than others, most people do find running enjoyable at some later point in the program, perhaps more after the run rather than during. But there is the rare post about someone who still dislikes it even after graduation. You may want to think about your goals and make a pact with yourself that a few weeks post-graduation it still brings no joy, you'll find a different form of activity instead? Would that help?

Try not to compare yourself to anyone else or worry about what others are thinking... if they aren't out there running they don't have the right to judge, and if they are they know how hard it can be and they're more likely giving you an imagined high five.

[Lousylungs]

It will get better. This programme really works. I downloaded The Nations Favourite Running Songs which was brilliant as it kept me at a regular (really slow) pace and loved the uplifting effect of music. You can do it. If I can anyone can!

[Pickles1234]

Hi Aimee I’ve just finished week two and although I can’t say I enjoy it, I do LOVE the feeling of accomplishment afterwards. And I find myself wanting to run on the rest days - although bizarrely I procrastinate like mad before I actually get out and do it on my running days! I am quite a lot overweight and hadn’t done a stroke of exercise for years, but for some reason I can do this - at least so far so good 😊. I think next week it ramps up to three minutes of running and I honestly can’t imagine being able to do that so might find myself repeating week two!

[Dowen84 Graduate]

Keep going, day 1 made me feel like my fitness was the worst. I’ve just completed week 5 with a straight 20 minute run and I’m buzzing! I don’t recall a time where I’ve done that. Keep it going and don’t give up. If you felt like that today then you Just see how good youfeel after week 1!

I can’t stop talking about this app.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Slow down.................you develop stamina by running slowly ..........and it is much more enjoyable.

Enjoy your journey.

[Walshy3]

Hi again, I laughed at some of these posts, don’t feel self conscious, you’re lapping people who are lying on their couch doing nothing, some of my runs look like the evolution of man in reverse, I start upright but by the end I’m nearly dragging my knuckles, but I love it really, you’re doing fab, keep going

[Ab36 Graduate]

Hi, I graduated back in August, I cant say I enjoy running bit I do love the feeling all day after a run..that I've done it feeling. I feel awful if its a running day and I dont go so that keeps me going. I had horses too and lost my old fellow about 8 years ago, im now 41 and decided I had to do something about myself. It does get easier, legs get less wobbly, breathing settles into some kind of rhythm, my first few runs I thought I would die!! Keep going you wont regret it! 👍