First run in 5 years

[Fatpig]

Hi everyone

I’ve just done my first run in five years and am currently collapsed in the bath. I managed to complete it but sounded like Darth Vader on the last two runs. Is this normal?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

It sounds a if you were making the typical newbie error of running too fast. C25K is about building stamina in the same way that elite runners do.........by running slowly........speed comes later.

Sorry to call you a newbie, but if you haven't run for five years, that is what you are........so forget about what you did back then and learn to run again......... slowly.

Enjoy your journey.

[Runner200 in reply to IannodaTruffe]

Hi I'm also new. Now on week 3 but not sure how fast or slow should I be running. Also does it make a difference if you run outside or on a treadmill for the programme ??

[IannodaTruffe Mentor in reply to Runner200]

Welcome.

The guide to the plan explains most issues for new starters healthunlocked.com/couchto5... including pace.

You should be running/ jogging at a pace at which you can speak aloud clear ungasping sentences as you run. If you cannot, you are going too fast. This is the same for wherever you are running.

Enjoy your journey.

[Couchpotato2 Graduate]

Well done! Yes I think a lot of us do but try and go slower next time. I basically try to go as slow as I can.

[UnfitNoMore Graduate]

Yeah.. it’s normal... running fitness and legs are use it or lose it, so you’re coming back to running from square one... it’s tough, but you can do it. Enjoy the journey.

[Oldfloss Administrator Graduate]

Take the advice from IannodaTruffe ...slow and steady does it..until you don't sound like Darth!