HealthUnlocked will undergo site maintenance on 8th April 2025 from 11:30AM (BST) / 6:30AM (EDT) for a few hours. We aim to restore the full service as soon as possible. Learn more
Hi all, joined for advice and support. Not run properly since leaving school in 1981. Just finished R1 W3. My knees are killing me but I could actually breathe when I finished which is a great improvement on week 1 
I'm doing c25k on treadmill at moment....plan to go out on the road eventually but I'm happier being close to the defibrillator on the gym wall at the moment!!
Welcome MBD ! We’re all daft here so you’ll fit right in. As to your knees, try slowing down just a little - it reduces the impact and can make a big difference. Embrace your inner snail, as they say around here, and enjoy your journey x
Thanks for the welcome. I'm not sure I can go much slower as I haven't found a reverse gear on the treadmill yet my running speed is at number 5 which according to the machine is 12 minute mile....I don't know at what speed running/jogging actually begins. Sadly the impact is more probably the excess 4 (or 5) stone that has sneaked up on me in the last few years but it's already started to shift so I'm pleased with the start I've made...that's the hardest part right??
BCK, you say "we're all daft here" 😪 really, perhaps I am starting C25K at 72, but I'm not sure if that applies to everyone, 😂 lol, have a great day.
There are many ways to be daft, AlMorr. We all know our daftnesses: we just need to be brave enough to admit them 😀
Lol, “embrace your inner snail” I need that on a T-shirt!
I didn’t come up with it - it seems to be the C25k motto ! T-shirt sounds a great idea 😄
"Embrace your inner snail" was first muted by Sallenson here on C25K rather than being the C25K motto which is "slow and steady" Sallenson always advised new runners to 'embrace their inner snail'
Thanks, AlMorr ! You ought to be the official C25k historian. And the inner snail is a metaphor for something which usually would go slowly and steadily, so it’s all good 😄
Me being a historian😭 and you being the poet💯 in residence here on C25K, that is a very good idea BCK. 😊
Another good plan !
Certainly is. I’m carrying a whole extra person in fat (I call it Ethel !) so I know exactly where you’re coming from. Advice I’ve had on here is that initially what you’re trying to do is develop the style of running rather than the pace, which is why the podcast tells you to “aim for a light jog”. It’s better to be really slow at first because that allows you to learn how to relate your breathing to your steps and ensure a balanced style. Pace will come. I haven’t found it yet, but everything else I’ve been told on here is working so I’m sure that will too !
Well done for getting this far 👍
Are you actually wearing proper running shoes? They really do make a difference. If you aren’t, find a running shop that does gait analysis and get their help. You don’t have to spend a fortune, but you do have to post a picture in here for us to drool over 😉
Also? Don’t be afraid to take an extra day (or more) off before your next run.
Some branches of Decathlon have a computer gait analysis area set up, it isn’t as good as a real person, but not bad.
Arrghhh, I wish I had looked into this before I started! I did fork out for some running shoes and they are comfortable enough though. Hoping it's just my body being shocked by my new regime but will certainly bear in mind if no improvement over next few weeks, cheers.
Hi I also am doing this on a treadmill - affects my aging hips! Shoes could be the answer if speed isn’t! Or straps - my neighbour started with me and had to buy straps for his knees. Well done for starting - I repeated week3 before moving on.
Straps on order from Amazon....Got to be worth a try.
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
Enjoy your journey.
Blimey, that's a lot of reading. Well worth it though. Thanks for the link.
Welcome. 12 minute miles are certainly something you can go slower than! My record slow was 1.25 miles in 21 minutes, all running! I loved that run, I’m very proud of it!
Enjoy your journey
I'm definitely inspired to try a slower pace now.
Welcome MBD! You are running 12min mile? It’s my dream to run as fast as you! I’ve been running on and off for over 10 years and have only managed that kind of time very very recently. Maybe do try going super slow on your next run and see how your knees and the rest of you feel before speeding up again. All the best and enjoy the amazing C25k journey 👍
After reading all these wonderful replies I am going to try and go much slower....I think I can achieve that. I'm in no rush to get to the end of the programme as long as I'm getting my heart and lungs to wake up I'm happy
Welcome! I did it on the treadmill too - and then when I ventured out I was actually a bit faster. I run at 4mph on the treadmill (but I am quite short, in my defence, 5'2").
Make sure your treadmill is set at 1% incline too.
Breathing techniques
Hello all
Hello week 8!
Hello all!
Hello from a Newbie 😀
