W1R1

[SaraMc]

So, I have to be honest and say I am completely petrified. I plan to do my first ever run tomorrow! I have been going to the gym for the past 7 weeks but have not stepped foot towards a treadmill. I have given up smoking and have lost 2 stone. This is all very new to me- I have always been very overweight so it’s time for a change! Any tips or advice?

[UnfitNoMore Graduate]

Welcome!

No smoking... great job that takes some willpower.

2 stone lost... fantastic... that takes a lot of discipline with all the pushing the supermarkets do on us.

You have what it takes for sure... all you need to do is not quit. Keep trying and you’ll get to 30 minutes of running. If a run kicks your butt, no worries, you’ll crack it soon.

Run slow and steady... you should be able to hold a conversation at the speed you’re running. There is no such thing as too slow here. Keep well hydrated, sip water all day every day. On rest days, don’t rest... it’s basically anything but running, no high impact leg work though. Try not to sit too long, keep those legs loose.

Other than that, stay off the smokes, keep in the nutritional plan and I look forward to cheering your graduation run in a couple or so months.

You can totally do this Sara... enjoy.

[SaraMc in reply to UnfitNoMore]

Thanks so much for taking the time to respond! I have my gym bag packed and I’m ready to go. I know its not going to be easy but I have an end goal and this will help me get there. Whilst I’m nervous, I’m totally looking forward to seeing what I can do!

[UnfitNoMore Graduate in reply to SaraMc]

You’ll do it... the goal will be reached, then you’ll need some new ones!

[IannodaTruffe Mentor]

Welcome to the forum.

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

Enjoy your journey.

[bluepanda Graduate]

Welcome! Well done for take the huge step of deciding to start. You won’t regret it Huge congratulations on the losing 2 stones and quitting smoking. That’s a brilliant achievement. The dedication and determination required to do that and the 7 weeks in gym will only help you with this program. When I started 5 weeks ago, I was a couch potato, also overweight, and never been fit. In fact, there is a lot of us on here who started with no or very little exercise/running experience. We are all different ages and sizes so you are in good company! My advice (which will no doubt be echoed by others) is slow, slow and slow! Don’t be afraid of slow. It might even feel like you could walk faster but that’s okay. Your speed will naturally increase as you get stronger. Don’t worry too much about the distance you are covering either. That will also improve. Also, remember to trust the program. I have to remember this all the time too but the C25k is brilliantly designed program suitable for complete beginners in that it slowly eases you up to running 30 minutes. You will soon find it becomes more of a mental challenge (believing you can do it) rather than a physical one. There is no need to be petrified but I remember that fear clearly. Week 1 is the hardest week and you’ve done the hardest part of just starting. Remember it’s your training plan and you are in control. You can repeat weeks, repeat runs or take an extra rest day if you need to. There is really no failed runs - just lessons learnt. Important thing is to get back out there and have another go. Finally, make full use of this forum. It’s one of the most supportive and encouraging place I’ve seen on the Internet. Good luck and we are all here to answer any questions you may have and cheering you on

[SaraMc in reply to bluepanda]

Thanks so much for the encouragement! No doubt I will post tomorrow after my first run. Definitely feeling motivated now!

[Marcia-H Graduate]

You will totally do this!!! Loosing the weight and the cigs your already winning.

You’ll hear it over and over ..... go slow, let people walking their dogs walk past you-kind of slow!!! It’s not a race you just want to get to the end of each run!

Post in here, good and bad because it’s the best forum and will keep you right! Good luck can’t wait to hear how it goes 👍