Week 1, run 1

[Redboy38]

So this morning I finally managed to pluck up the courage and get active! Just got back from my first run and it was so enjoyable 😊. Although I’m so unfit! Can’t wait for run 2!

[Jay66UK Graduate]

Well done! The bug bites quickly. Enjoy the next one.

[UnfitNoMore Graduate]

Welcome! Enjoyable??? That run tried to kill me 😂. Keep enjoying it and just know that you can do this!

[Redboy38 in reply to UnfitNoMore]

Haha! The biggest issue I had was my calf’s were/are killing me! Does that get easier?😬

[UnfitNoMore Graduate in reply to Redboy38]

Yes and no... depends if they were complaining about just having to work harder or if it’s something else. Hydration is a big factor, I sip water all day every day alongside other drinks... if you feel thirsty then you’re slightly dehydrated and that makes a huge difference to muscles. Also footfall can make a big difference, heel first tends to be harder on the joints, toe first works the calf muscles a lot harder, so could be a factor. Landing feet flat and under the body tends to be the happy medium for most people. Another thing that could be an issue as you progress is that the muscle will develop faster than the tissue that wraps it and they can become tight... foam rollers really help loosen this up. Make sure you do your post run stretches as these will also help a lot. Keep your legs loose on rest days... they should be called “non-running days”. Avoid sitting for long periods... try some yoga, swimming, cycling, walking, pretty much anything that doesn’t involve running.

I had tight calf muscles and I do all of the above... now I only feel the issue when I push further or faster... this is why I said yes and no... and so run nice and slowly when you go longer to minimise it. If I run 5k I’m pain and ache free... when I run speed sessions I get some aches back, and also as I progressed up the distances.

Hope this helps.

[Redboy38 in reply to UnfitNoMore]

Thank you for the advice UNM. I played a lot of football up until my early 20s but have basically been inactive for the last 15 years😬. Driving for a living makes the keep moving part a bit difficult! But I plan on including a bit of weight training and swimming into my routine. Taking this on is not necessarily a fitness program for me, more a mental challenge. The last 18 months have been the hardest of my life. Chronic anxiety will do that to a person! Everywhere I look people recommend exercise.. so I’m going to give it a go and give it my all, it can’t feel any worse than this! Will post my progress as I go! Thanks again x

[UnfitNoMore Graduate in reply to Redboy38]

It helps a lot of people with anxiety so hopefully you’ll be feeling much better soon. Yes, keep posting... we do like to cheer people on and also help if any run doesn’t go smoothly. Enjoy

[Bumblelion1980 in reply to Redboy38]

I just done exactly the same and my calf’s are killing me too too! Will you have a rest day tomorrow or carry on?

[Redboy38 in reply to Bumblelion1980]

Rest day tomorrow, back at it New Year’s Day!

[UnfitNoMore Graduate in reply to Bumblelion1980]

You need a rest day between runs to keep the injury risk down... it’s not recommended to run back to back days until you’ve been running at least a year.

[Hidden in reply to Bumblelion1980]

Rest days are part of the programme; not negotiable. Do some other form of exercise

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Enjoy your journey.

[AlMorr Ambassador Graduate]

First run you have done and you enjoyed it, well done, some say that is the worst run of the whole course, by the time you 🎓 graduate you will be much fitter than before you began with C25K. 😊 Onwards and upwards to run 2 of week 1.

[Redboy38 in reply to AlMorr]

I did! Enjoyed being out, in the local park, music in my ears.. but my legs will tell you another story😂. Will keep updating my progress, thank you 😊