I'm a newbie xx

[codered1]

Hi guys I'm so proud of myself W2R2 14st 2 and hideously unfit after 5 children and eating far too much .....I'm loving it but feel I may be running too fast....my calf muscles are tight and burn real bad. Is it ok to slow it down to more of a jog? Also I've seen people say they are repeating weeks 1 and 2. Is it ok to do that and are there any benefits to this? Happy Running and Merry Christmas xx

[UnfitNoMore Graduate]

Yes, slow down! runnersworld.com/training/a...

Keep it so you can hold a conversation. Also watch your hydration, sip water all day every day, that really helps with the muscles.

Repeating is ok, but not necessary, just repeats any runs you don’t fully complete.

Welcome and very well done so far... enjoy your journey.

[codered1 in reply to UnfitNoMore]

Thank you xx

[IannodaTruffe Mentor]

Welcome to the forum.

I have just sent you the link to the guide which explains the recommended easy conversational pace, which builds stamina without pushing the injury risk.

Enjoy your journey.

[codered1 in reply to IannodaTruffe]

Thank you x

[Aphexacidboy Graduate]

Enjoy it you’ll be fine just take a day at a time

[codered1 in reply to Aphexacidboy]

Thank you x

[Shelley2310 Graduate]

Hi well done. I’ve got BMI of 34, 3 months ago it was 38!! I’m 53 gave up smoking in August and started healthy eating. I originally started C25K few weeks ago, but at the end of w1 I got knee injury. I restarted 3 weeks ago and tomorrow doing w3r3. I’m still struggling to believe that ME, the one who used to write my own note to get out of pe, am looking forward to my runs.

Take is slow and steady, if you think you’re going as slow as you can but still seriously out of breath.....slow down some more!! You can do this trust the programme it really works. 🏃‍♀️😊🏃‍♀️😊 happy running

[codered1 in reply to Shelley2310]

Wow thank you that's awesome yes we can do this x

[ItstheMarchHare Graduate]

Go as slow as possible! The aim of the programme is to get you moving for 30minutes. Once you’ve done that, you can start thinking about speed 😊🏃🏻‍♀️

[codered1 in reply to ItstheMarchHare]

Thank you I will slow it down x

[ButtercupKid Graduate]

Welcome codered ! I’m a serial repeater so you may well have seen some of my posts. This is because I’m very unfit and carrying an extra person in fat (I call it Ethel) so I can’t leap lightly from run to run: I’m having to build up stamina and muscle very gradually. Once I can do each run of a week fully and consecutively with appropriate rest days, I’m ready to move on to the next week. Repeats aren’t failures but there’s no point repeating if you can do the run. Go and try the next one. And remember the First Rule of C25k: The only run you fail is the run you don’t go for ! Happy running 😀

[codered1]

Thank you that's awesome advice. I'm running tomorrow so I will think of you xx

[BlueCal52 Graduate]

Hi Codered1, Yes it's OK to slow down. In fact if you are listening to the NHS podcasts for C25K, they will tell you that.

If you can find a few bits of music that have a steady beat that you can run to then that would be good to keep a steady pace. I found Waterloo by ABBA was my pace at first, but find something you like. Not too fast.

You can repeat weeks as many times as you want it's up to you. I found though that the program is tailored perfectly. I was 20½st when I started exercising at the beginning of September then in October I started C25K, I finished at the end of November and down to 18st 5lbs.

You can do this and you will get great support and encouragement from loads of folk here.

Enjoy!

[codered1 in reply to BlueCal52]

Wow congratulations that's deffo cheered me up thank you x

[Mercmancouchto5k Graduate]

Hi Codered1,

We are very proud of you too. Well done on starting the couch25k. Believe me the calf pains and shin splints will go away much faster than you think, as may the excess weight. In early weeks, I used to count in and out - four steps breathing in, four steps breathing out. If that were not consistent with the beat of the music I was listening to, it got a bit confusing. Then I tried to play music whose beat felt comfortable as a running pace. That seemed to settle me down when I found beats that were just less than the pace I wanted to job at. In a way, the beat of the music kept me in check and stopped me from racing on ahead. I only ever once got a slight stitch, though on occasion I have had to slow right down so far that it felt I was almost walking. If you really feel stressed more than one run on a row, try repeating the same run. But as others have said, if you trust the program and don't try to overdo it on rest days or with other exercise as well, I am pretty sure your first two weeks experience will become easier as you progress. Just ready for my W7R1 today. No preparation other than rest, and some water sipped for 1/2 an hour before I set off. Just let your mind think in the present and try not to over-analyze the activity. Best of luck continuing.

[codered1]

Your a star thank you I will take all this on board yes let's get running x

[Curlylady]

Well done ! Do whatever feels right for you but just keep going.

[codered1]

Ran this morning definitely the best run to date I found it much easier w2r3 and stretched first and during and no pain in calves xx so thank you guys x

[Pennycat in reply to codered1]

You’re doing just fine. Well done, you! 😄👍🏼

[codered1 in reply to Pennycat]

Thank you lovely x

[SalukiX]

Yes, slow it down, I have had to give it a short break, calf on left leg has gone solid and my back is sore so off to chiropractor on Friday, keeping up the brisk walk and cycling in between.

Annoyed but determined to get back into it, but not at risk of damage.....☹️

[codered1]

I did slow down today I was deffo trying to hard and it's just not worth the injury. I hope you get better soon xx

[Hidden]

Hello all the clever stuff has already been said, but I just wanted to say that what you have chosen to do is amazing. I came from a place of hating and form of exercise, I was unfit, unhappy, borderline suicidal actually, and C25K was a true lifeline, and it will be for you. If you’re on week 2 then you’ve already conquered the hardest part, and you can justifiably be amazingly proud. Don’t worry about pace, it doesn’t matter at all, it’s about time moving, and trust me, you are doing so brilliantly! If you possibly can, enjoy it, and definitely enjoy seeing your progress. I promise you will amaze yourself!