Hi everyone!
I’m feeling a little deflated. I’ve just been out for my first run and couldn’t even manage it all. I ended up having to miss out 1 full run and only managed half of the last one. Feel mega disappointed in myself as I really wanted to do it all but just couldn’t find it in me to keep pushing.
Sorry for such a negative post on a Sunday evening!! 😰🤦🏼♀️🥺
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
You have started and that is a major accomplishment.
Many people struggle with the first week, very often because they are going too fast. The guide explains the recommended pace.
Have a rest day, read the guide and take all the positives from your first workout to the next one.
Enjoy your journey.
I get the frustration, I’ve found week one hard but I completed week one today, 3 runs ago I didn’t think I’d make it this far! Keep going, remember why your doing it and starting it is the biggest hurdle and you’ve already done that! 👏🏼
I think you did great for your first run. Pace yourself slow down if it helps. And try to breath slow and steady and notice you surroundings I found looking around made it easier in someway. We'll done. Remember why you wanted to do this you can do it we are all here to support you. Again we'll done you
I’m on day 4!!!! So should be on week 2 but I found the first three runs so difficult. Today I started week one again and actually completed it without cheating!
If I can do it, so can you!!!! Week one is so hard if you haven’t exercised for years!!!
Keep going and keep writing about it.
Good luck
You are on the right track.............cheating doesn't work in building stamina.
have you read the guide to the plan? healthunlocked.com/couchto5...
It is full of tips.
Does it matter? You ran further today than you did yesterday xxx I did my first run tonight (in the dark where nobody knows me) and I thought I was dying!
I'm only on week two, so no expert, but I found the last two or three runs the first time out really tough. What I've found is i'm surprised how I've now been able to do more, even in week two, so it's amazing how fast the develpment comes. So stick at it and just repeat week one if you don't feel ready to move on. That's what I was planning to do. It's not a competition, so just go at your own pace. But just keep going because it feels brilliant once you do. Good luck.
I've just done my first run, I did manage to do them all but only just and the warm down I nearly had to call my husband to collect me...a guy was actually walking past me faster then I was running 🤣 just concentrate on the next, if you can't do it it doesn't matter, you can always repeat week one next week if you feel it's too much, the fact is you went out and tried so well done x
But you completed 6 of the runs - that's an achievement! And that will make you stronger for the next one.
Just take it really slow and get ready to surprise yourself!
Let’s take the positives.
You got off the couch
You crossed the start line
You did more running than last week, probably last month, maybe last year, possibly several years!
You’re on your way to completing this... and you didn’t do all of them, you’re not alone... many good runners have come from this plan having not even completed the first minute!
Welcome to the plan... you can do this... keep getting out there, keep the pace down and you’ll do it all. Enjoy the journey
Well done - you were outside and running :). That’s a big deal. So far I’ve only run on the treadmill. Getting yourself out there and making a start is brilliant. The rest will come. Look forward to hearing how you get on with the next run
Thanks everyone for your kind words. I feel much better after calming down and reading all these comments!! I will try again on Tuesday - here’s to 5k 🏃♀️🤩💨
Well done on starting, that's the hardest. You did great and will just build on it. Just keep doing it, it will get easier.
Well done for getting out there. You’re beating all those still sitting on their couch. Have a rest day and try again. When I did w1 I seriously thought I was going to die 30s into the first run and the last couple didn’t manage it all!! Yesterday I ran non stop for 28 mins! I’m 53 classed as obese (working on that) and haven’t ever run (wrote my own notes to get out of pe at school! If I can get this far so can you. It doesn’t matter how many times you have to repeat you’re building your fitness and stamina each time. Happy running 🏃♀️
lauralm94 sorry to hear that. Were you on your own? What was the problem? Was it cardio (so out of breath) or was it the legs? (tired)
A big issue with many 1st timers setting out on their own is that they often go too fast - they then find it difficult and often get discouraged.
So... don't fret! You CAN DO THIS! As long as you are not clinically obese or have any underlying or known existing conditions that would stop you running (JOGGING!) then there's no reason why you can't complete the program. You just have to SLOW enough.
Please take the time to read the IannodaTruffe 's guide above - it's excellent.
My top tips: (1) don't think 'run' ... instead, think JOG -
(2) you need to go VERY slowly - barely above brisk walking pace. Aim for a speed that allows to talk at the same time - a conversational pace it's called. Doing that will mean you finish the session NOT feeling out of breath, knackered or feeling sick or with a sense of failure.
(3) consider joining a local running club that caters for beginners or even a local Couch25K group - have Google - you never know! You'll find it much easier running in a group.
Good luck!
John
John_W thank you for your tips!
Yes I was on my own and it was both out of breath and legs!! Which I expected but not as bad as I was, I do go to the gym and do cardio based classes 3 times a week, body combat, attack etc. I understand they are completely different to being out running but just didn’t expect to be this bad!! 🤦🏼♀️
So with you being quite fit already and a bit of gym-goer, I suspect you had the notion of 'running' in your head and expected that you could go out and maybe do what you've seen others do on the treadmill (for example).
Forget that! Just JOG - you'll have a far happier experience and give yourself a much better chance of completing the 9 weeks.
Weeks 1-3 may seem trivial at first (you may not be tired or feel like you've 'exercised at all) but just see past that.... they are laying the foundation for what lies ahead.
Yep!! Definitely did that, think I expected too much of myself, I just feel so silly going so slow. But I’ll have to slow down won’t I or I’ll never complete it will I 🤷🏼♀️
I’ll see what Tuesday brings and use your advice- thank you 🙏
The first ones are hard because you haven’t found your pace yet, go a bit slower and keep learning
Yes, but you went out and you ran! That's amazing. And next time you'll be in a little bit better shape and you'll do a bit more. And the time after that you'll do a bit more. Please don't be deflated over what should be a celebration. You went out running!!
Don't be hard on yourself. I found the first run very strange. For a start I did not know how to run. It's ok saying "run" but a run to one person is a sprint to another or a fast walk to another. I found the tip about hedge good. Imagine you are "running" at one side of a hedge and people on the other side can just see your head. They should not be able to tell if you are running or walking. From that tip I changed my style and found it easier.
I just shuffle along and keep thinking to myself only go at a pace you can up for the time specified. Speed can come later. I just want to keep moving at the moment.
I tried music but can't find the right beat for me so I count as my right foot strikes down. I know how many steps I do in 90 seconds and now in 3 mins. This may slow down in the 5 min sections tomorrow.
I did the 3rd session of week 2 twice because the first time I just could not get into it at all that day and just walked it. 2 days later it was a breeze.
Hope this helps 👣
SpanishShuffle thank you!! Glad you are finding your feet too 🏃♀️🏃♀️ I reckon you’re right and it’s because I’m trying to go too fast. I’ll have to try this hedge idea, it sounds like it might help! X
It’s not negative because you got out there and you did your best! Pat yourself on the back, one bit at a time. Don’t give up, next time might even get better. Remember at least you’re trying!! 😀
First run
First evening run!
First run! 
First consolidation run
First 30 min run!
