The debut run...

[ktsok]

Hello! Well, I succumbed to Black Friday consumerism and bought myself a Fitbit. And have been horribly enlightened as to how sedentary my life is and how little aerobic exercise I do. I climb, skip sometimes, swim very occasionally, and look reasonably healthy but I know, and the Fitbit knows, how bad I am at pushing beyond 1 minute of aerobic exercise. Running has never appealed to me because... well... I have leapt into excuses about it being bad for the joints, dull, and so on, but actually, I haven’t done it because it hurts. Yet... here I am. And I did it! Michael Johnson was very encouraging (😆) and Christine and the Queens in my ears felt the right tempo. I’m not sure I am good at running, but I ran and walked briskly and ran and walked briskly et cetera et cetera. I have survived the experience and intend to do it again. I can’t quite believe there will come a time I can run nonstop for 10 minutes without throwing up, but we will see! Good luck everyone 😜

[molly1973 Graduate]

Well done on getting started. You will surprise yourself every week: the plan is magic!

[Leadfoot Graduate]

Hi, congrats on your first run! You will get to 10 minutes, and in a pretty fast time too! Just take it easy and let the plan do the work.

[Tartancat Graduate]

I felt exactly the same when I got a Fitbit last year - it was scary how little exercise I did! I found the Fitbit was a huge motivator, and so is the C25K programme and this forum.

Keep it slow and steady, and you will amaze yourself, just like I have!

[ktsok Graduate in reply to Tartancat]

It’s good to hear the Fitbit continues to motivate

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Do check out the guide to the plan healthunlocked.com/couchto5... it is full of tips.

Enjoy your journey.

[ktsok Graduate in reply to IannodaTruffe]

Cheers! I took a look at your article - and the spreadsheet. Week 5 looks scary.

[IannodaTruffe Mentor in reply to ktsok]

Week 5 is wonderful.

[Oldishrunner Graduate in reply to ktsok]

Forget what's coming up. You'll amaze yourself when the run is complete. It's all the mind.

[Hidden]

I bought a tomtom fitness watch in May and though getting fit would be easy but I hadn’t realised how intense the exercise needed to be to make a difference. I’ve tried walking (up steep hills), cycling and running and running seems to be the fastest/most convenient way to get and keep fit.

[Whatnog]

Hi ktsok, that Fitbit sounds like a great investment!! 👍 got you out of the couch pretty efficiently!! Congratulations on getting started and : yes, more than 10 minutes, you will be running 30 minutes and more surprisingly: enjoying it 😮!!! I still cannot believe I am looking forward to my next run after a lifetime of “I hate running” mantra!

Go slow and steady and that Fitbit of yours will not recognize you anymore in a few weeks! 💪

[ktsok Graduate in reply to Whatnog]

Looking forward to a run! 😳 That’s great to hear, well done.

[CatMo13 Graduate]

Well done on your run. By the looks of your heart rate you we’re pushing it quite a bit ... so just take it nice and slow. Although I know how easy it is to get your heart rate high with just a gentle run !

[ktsok Graduate]

Thank you! I found it really difficult to run slowly, I have to say. And I felt comfortable for some of the running, and strapped for breath at other points. I counted about 170 steps for the 60 second run. No idea if that’s a fast pace for a beginner, but it felt natural, if knackering! Cheers for the advice - I’ll try pacing myself a bit better next time.

[Whatnog in reply to ktsok]

Hi, 170 per minute is quite fast. Actually there is a podcast for people who are trying to speed up after graduating from C25k and the highest pace is 160 per min!! So yes, you probably should try slowing down, embrace your inner 🐌 as we like to say!!! 😃

[CatMo13 Graduate in reply to ktsok]

And re your heart rate also, If you think 220 bpm less your age is max hr for training, but you should train at less than that, so 80% of your max. I’m 50 and I like to go no higher than 145bpm and even that is pushing it. Supposed to prevent injury, mind you I’m always injured so I’m doing something else wrong 😁🙈

[ktsok Graduate in reply to CatMo13]

Gawd. Thanks for the info. I won’t get beyond walking pace by the looks of it! I can swim a mile (with pauses) and skip 1000 skips (in sets of 100-200) and I climb every weekend, so I’m not chronically unfit. But I do get breathless very quickly when running... perhaps on account of being an ex smoker, smoked for 25 years (an early starter). Sorry to hear about your injuries 😬 x

[CatMo13 Graduate in reply to ktsok]

Thank you. Wow sounds like you are very fit 🙌

[ktsok Graduate in reply to CatMo13]

God no. I can’t run! 😂

[ItstheMarchHare Graduate in reply to ktsok]

My heart rate does the same sort of thing as yours. The 220 is just a guide and you may find your max is much higher than that. If you have any pain, then stop, but otherwise a peak of 176 may just be what is right for you.

[Erddig Graduate]

Well done, you will be amazed at your progress. I’m about to try the 10 minutes without throwing up run this morning. Seven weeks ago I was a couch potato. Today is windy with squally showers and I am going for a RUN!

[ktsok Graduate in reply to Erddig]

That’s brilliant! Well done, sounds like running is getting under your skin... I hope you manage the 10 minutes vomit-free!

I went for a swim today (rest day) and got chatting to a lady who said she did couch to 5k last year - now she runs 5k 3 times a week!

[Erddig Graduate in reply to ktsok]

10 minutes x2 vomit free plus one steep incline. Last year I couldn’t have walked uphill let alone run. All worth it.

[ktsok Graduate in reply to Erddig]

That’s amazing. Bloody well done.

[UnfitNoMore Graduate]

Well done getting started.

Not good at running? Give it chance! I read recently... be bad until you can be good and then be good until you can be great.

Enjoy your journey