Hey! I started C25K this week. A friend said she does it at home jogging on the spot. So I tried that but it really wasn't the same so I ventured out! Wow it was much harder! And a struggle but I was happy I don't it and eager to continue. However my mum and others (I'm 39 lol) have been quite negative about me doing it and I'm starting to have doubts but I really want to do it! Years ago I broke my ankle and have pins left in it. A few years ago I hurt my knee and if I twist it wrong it can 'pop out' so there is a weakness there in the ligament. I am overweight and have lost a stone dieting but have a few more stones to lose to be a healthy BMI. Anyways, naturally the next day after my run (stagger/jog) my thighs ached and my knee (actually my non weak knee) twinged a little. Oh and I seem to get wheezy with exercise. Even when I was a kid... There is a lot of asthma in my family... And although I don't consider myself to have asthma I think I have exercise-related-asthma (it's a thing, I looked it up)... Anyways of course relating this to my mum and friend they both say I shouldn't do running, that risk of injury is too high and I should do something like Pilates..(urgh! Too slow and boring for me!). But they put the niggles in to my enthusiasm! Now I don't know if I should continue or not? I was thinking of just repeating week one over and over until I feel really good and easy doing it? Build it up slow right?
Negativity and ability...: Hey! I started C25K... - Couch to 5K
Negativity and ability...
Hi and welcome! Have you read the guide under FAQs-lots of helpful advise there. Please don't be put off by other's negativity, but pop in here for support and encouragement. On here you will find old and young, fat and thin, asthmatic and various illnesses/disabilities. I had a broken leg a few years ago and I know that running has strengthened my muscles and ligaments. It's good for bone strength too.
You don't need to repeat weeks if you completed the runs, even if it was hard. The programme is really well calibrated to take you through to 30 minutes - trust in it and in yourself. Lots of fun ahead 
I think sometimes people get into the habit of criticising and forget how to be supportive. Try to take it as evidence that they care. If you are worried about past injuries, why not phone your doctor to check.
Welcome CrimsonMama ! Your family are concerned for you because they’re your family, so maybe look on their criticism as love coming out in a less helpful direction, not as a total downer ? The joy of this programme is its flexibility. You can repeat or not in whatever way works best for you. I’m massively overweight and going at it really slowly - about to start my eighth repeat of week 1 - but I’m making progress and that’s what matters. Listen to your body. If things start hurting, go a little slower. If you get sudden or serious pain, see your usual medic. Apply your usual common sense. Enjoy your journey x
Excuse my butting in but is there a reason you’ve done week one so often? If you haven’t completed it yet that’s fair enough of course but if you’ve completed it there’s really no need to repeat it. Weeks 2 and 3 have only nine minutes running and week 1 has eight so if you’ve done the week 1 run three times you’re ready for week 2.
I’m repeating week 1 repeatedly (!) because I’m carrying an extra person in fat (I call it Ethel) and when I started I literally couldn’t even jog. So I began as a two-speed walker. I’m gradually developing a bit of pace and stamina and can jog half of each running minute now. I’ll keep on repeating week 1 until I can jog all the running time confidently, and then I’ll know I’m ready for week 2. Like I keep saying, there’s no wrong way of doing this programme, apart from starting with week 9 and going backwards !
Aye that makes perfect sense, if you’re not yet running the full duration of week 1 then stay with it till you can.
There’s no doubt it gets boring after a while, but there’s no point moving on before I’m ready.
You're actually following the programme exactly, because it does tell you to re-do a run if you haven't completed it. The concern sometimes is that people re-do weeks over and over again when they've fully achieved them, just because they're nervous about the week after. But if you're not yet running 8 full 1 minute intervals then it's not time to move on.
Personally I don’t see a problem with people repeating in order to build stamina and confidence, even if technically they have “done” the run. The flexibility of the programme allows for this. The main thing is to achieve your own goals, not to follow someone else’s ideas. What I really like about this forum is how everyone’s success is celebrated, whether they canter through in nine weeks or take months on end !
And you are being active 3 times a week. That is ultimately the aim of this programme 😊
That’s true too ! 😀
Doing a 2-paced walking programme for C25K is very sensible if you're very overweight and unfit. Another variation which you want to consider is to do the entire 9 weeks in this way and *then* re-start as a walk/jog programme. So aim to walk briskly for 3x 30mins a week first and then move onto jogging. You'll certainly have the stamina and leg strength. But anyway, very sensible of you!
The thing is that I can already walk briskly for 30mins in spite of Ethel ! Why I find it so appallingly hard to move from that to jogging I don’t know, but there it is. Life would be no fun without the odd challenge here and there ! Hope your own running is going well 😀
Sometimes it's the weight that hold you back unfortunately, but it sounds like you're very motivated so carry on! I'm on the comeback trail - I ran the London Marathon (my 1st marathon) in April but I did with an Achilles tendon injury that needed 5-6 months with no running. I'm leading our 7th lunchtime C25K group at work so that's helpful for me to get back into a routine.
Good that you’re back. I was always a lousy runner and as a short round person I don’t expect ever to achieve anything spectacular, but since starting in September this has become at least as much about overcoming fear and the past as it is about the actual running 😀
You've done Week 1 eight times? Why?
Appreciate the question: I’ve just explained this to Arthur in the same thread, so feel free to have a read of that and/or my profile 😀
I have several health issues & likewise my mum was concerned when I told her (& I’m 51!) but I trust the programme. With my conditions I’m prone to tendonitis & also have a knee that dislocates but I’ve just finished week 6, having never run in my life & I’ve had no problems apart from aching afterwards which is expected. Spoke to my chiropractor beforehand & his advice was to make sure I have the right shoes. May be worth checking those but otherwise take your time & you should be fine. Good luck!
Week six! You’re my idol! I’m on week five, hope I keep going 😊
Doing this by jogging on the spot would bore me to insanity ! But it does underline the programme’s flexibility 😄
I’m with you on that: why would anyone want to run on the spot for half an hour? The thought of doing that would not have motivated me at all! Whereas the thought of being able to turn up at a parkrun whenever I like and run all or at least most of the way ...
Get a gait analysis done and invest in the best shoes you can afford, and don’t be scared to take a second rest day if you need it. Don’t be put off by non-runners: if your doctor thinks it’s safe enough then go for it.
Thank you everyone for the welcome and the boost to my enthusiasm! A great antidote to the negativity! I really want to keep trying so I think I will keep going so long as it feels right! I would love to be able to just "go for a run" one day. Pretty sure a half hour run won't be in 9 weeks time but I'm ok with that. Hell, even a 15 minutes run will feel a great accomplishment for me and an enjoyable thing to be able to do!
Thanks again for making me feel so welcome!
That’s the spirit! I haven’t made it in 9 weeks but that wasn’t my goal. I haven’t been able to run every other day, so generally have taken 2 rest day. I haven’t repeated any runs although intended to if I couldn’t get through but each one was phased really well. The only I didn’t complete was the first one... I don’t run fast but I’m sure I’ll speed up eventually. Once again though, that wasn’t my aim. I’ve just run 25 mins & would never have believed I could that when i started this. Don’t get disheartened & you will get through it!
Welcome. Just to say if you do think there is any actual pain then see your medic. Otherwise some good shoes, and taking it slowly will get you there. By the way, apart from being boring, running on the spot doesn’t use the same range of movement in your body as jogging or running does. Even walking uses different movement and so is not the same exercise.
You do need to go slowly think 🐌 and 🐢 as your new heroes. If you do seriously struggle (without any pain) you could try quickly walking the running bits slowing down a bit for the walk bits until ready to do jog/walk.
You’ll get there and the best way is in your time and at your pace.
We’re all here to help, advise, cajole, celebrate with - and if necessary place a well aimed 👟 to your b*m. Best wishes
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
It is funny...... you will rarely get negative comments from people who know about running, that is runners.
If you have doubts about your old injuries then it might be best to check it out with your GP.
If you want positive support, hang about on this forum and I am confident that those naysayers in your family will look differently on running in just a few months.
Keep it nice and slow, you may be able to walk faster, and your stamina, strength and fitness will develop at an astonishing rate.
Enjoy your journey.
Woohoo CrimsonMama, way to make a start even with some in your life folks who aren’t being supportive. Perhaps best to leave your running out of the conversation if they aren’t able to be supportive. Your age doesn’t really play any role... you’re nowhere near the youngest or eldest on the forum!
Great advice already! All I’d add is that strengthening exercises for your knees and ankles may help. Do be cautious with your previously existing injuries, listen to your body and take extra rest days if you need them. Pushing through pain generally leads to a more serious set back.
nhs.uk/live-well/exercise/k...
Keep at it and keep posting!!
Hi crimson mama, I’ve busted my calves as many times as I’ve had hot dinners, I stuck to this plan to the letter, I was so tentative and running on my nerves! Have faith in the program, have faith in other people’s advice and comments but most of all have faith in yourself , the body is a marvellous thing, work to your pace, you’ll be a graduate of this before you know it, happy running xxx
You will! 👍
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