New to couch to 5k

[Cj37]

Hi my names Clare’s I’m going to attempt the couch to 5k any advice please

[hudsondoglets Graduate]

Stick to the program. Don’t try to run too fast. Get some good running shoes if necessary get a gait analysis. Keep hydrated as part of your daily routine. Don’t hesitate to repeat a run if you don’t feel ready to move on. Stretch after your run. Enjoy 😊

[Cj37 in reply to hudsondoglets]

Aww thank u

[Cj37 in reply to Cj37]

Was just reading that u do slimming world I was thinking of doing that as getting food under control is important too

[UnfitNoMore Graduate]

Welcome. You can do this. Don’t run too fast (as above) as it makes it harder and also you build your fitness quicker with slower running. Enjoy the journey.

[Shelley2310 Graduate]

Well done for choosing this plan. I’ve just finished week 4. When I went out for the first run I thought I was going to die after 30sec. Take it slow and steady, you need to be able to hold a conversation whilst running (I certainly couldn’t), if you can’t slow down more. I really never thought I could get this far and for me to say I’m looking forward to w5 is something I never thought I’d say in a million years. I’m 53 classed as obese (that’s a working progress too). I used to write my own notes at school to get out of pe! If I can do this anyone can. Happy running 🏃‍♀️

[muppedo Graduate in reply to Shelley2310]

Well done for taking back control I have been we’re you are and was obese at the beginning of the year now just slightly overweight. You can do it!

[Shelley2310 Graduate in reply to muppedo]

Thanks, well done you. August I gave up smoking, got gp referral to the gym and joined the one you healthy eating programme. I’ve lost 2st 8lb to date. Still several stone to go but I know I can do it.

[IannodaTruffe Mentor]

Welcome to the forum.

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

Be prepared for your life to change in ways that you can not even imagine.

Enjoy your journey.

[Bright-spark Graduate]

Just start, then you have done the hardest part. It took me ages to pluck up courage and stop making excuses. I'm so glad I did. Good luck

[Jell6 Graduate]

Dont miss rest days, and don't get hung up on counting your breaths 🤗

Enjoy it.

[Notsobigdoug]

One thing I would suggest is that you take it 1 run at a time. Don’t worry about future runs as when you get to them you will be fine.

[Mummycav Administrator Graduate]

Hi Cj37 , welcome to the forum...and to a whole new way of life! Slow and steady is the way to go...you might find some runs a bit of a challenge but just repeat them if you don’t feel you can move on...it doesn’t have to take 9 week, do it in your own time, at your own pace. Make sure you stretch after your runs to avoid injury...get some good running shoes & most of all, enjoy it...you’ll be an addict before you know it!!

[HelT83]

There will be good runs and bad runs, don’t let the bad ones put you off x

[Krina]

Hey Clare! I’m just finishing week 6 now. When I first started just the walk got me out of breath. I came back huffing and puffing so much it motivated my daughter to join St. John’s ambulance!!! It’s amazing how quickly your fitness improves. Just stick to the plan. Don’t be tempted to skip rest days once the running bug gets you :). Good luck!

[mafee Graduate]

don't worry about technique - I plodded on the first run and then somehow could jog a bit better on the second. I found it motivating to do the same route but try and get a bit further before the podcast finished. I improved by a few metres each time but I felt rewarded for my effort. ALSO don't let the rain and wind put you off - you will feel very smug when you get home. and keep on here - it really is motivating GOOD LUCK - I have just started week 2 so only a week ahead of you

[Circle_On_Legs Graduate in reply to mafee]

Agree with all that

[Madgey Graduate]

You will have good runs and not so good runs and until you get out there you can never be sure which type of run it will be. So don't go out with any expectations and don't be put off by a difficult run - I always tell myself that the difficult runs are the most important as if you can push through them you can definitely do it. Enjoy!🤗

[Skiwalker Graduate]

Welcome Cj37

You've picked a good programme to follow. I've never ran in my life but graduated in November- my goal was to run 5k before I was 65 and managed it with 10 days to spare. Just take one run at a time and enjoy.

[Amerynthe Graduate]

Hi Clare and welcome to C25K! Whatever your motivation and your aims, if you follow the plan you will be running for 30-minutes non-stop by the end of it. You are not in competition with anyone, so if you need to repeat a week, so be it. I repeated week 1 three times, and week 2 twice - I've now just started week 9, and no-one is more surprised or proud than I am! Take it slow and steady - it's not a race. You're going for stamina, not speed. Keep coming back to the forum to post about your runs - the highs and the lows. I have had so much support and encouragement and inspiration from fellow runners on here. It really is a great community and I'm pleased that you are a part of it too - happy running!

[Circle_On_Legs Graduate]

Don't try to run fast. A steady jog is plenty and slow it down rather than stop. Don't let the weather stop you. Don't make excuses not to run. I walk on the rest days or cycle. I'm sure it helps. Make sure you've had a a glass of water prior to your run to keep you hydrated and wear proper trainers if you can, not fashion ones. I do w9 r3 tomorrow and looking forward to what comes after graduation.

Good luck

[up_and_running]

Think of it as Couch to 30 Minutes Running (I felt disappointed the first time I did the program and couldn’t run 5K at the end of it).

Mark your runs on a calendar or app (I used HabitBull) to create a streak. The need to keep the chain going helped me get out the door on a few occasions 😀.

The advice to run slow is the key to staying injury free. Trying for speed got me on the IC and my recent experiments with heart rate training have given me a new-found respect for how tough it really is to run slowly.

Leverage the power of this community, either through posting yourself or reading through others posts (like I did). You’ll find tons of inspiration and support whenever you need it.

All the best and enjoy your journey!

[Greyandold]

Hi, Go for it, I started last year at 75 years old. The feeling of achievement after each run far outweighs the aches and pains. Do buy some good trainers and weather proof yourself. I listen to music while running(ABBA or Queen), I find it makes the running easier. I can now do a 5K Park Run. Good luck.