Week 1 Run 1

[TiredAF]

Just did my first run, went okay at first then felt stupid about how slow I was, to be honest cried a bit at one point to my boyfriend (who ran with me) about how slow I was and how I don’t want people judging me cause I’m overweight and slow but pulled myself together and smashed it.. try run 2 soon !

[Zaza0309 Graduate]

The absolute top tip to succeed at this programme is to go slower than slow. The most used emoji is the 🐌. It’s about getting up of the sofa and trying you’re best. Well done TiredAF - you have done fantastic 👏🏻👏🏻

[thisfishcan Graduate]

Going extra slow means you are doing it correctly. Going slow and steady means less risk of injury. Keep going you've done the hard part of getting started. Well done.

[Fabulous450 Graduate]

Celebrate TiredAF!! 🤩🤩🤩! You’ve done a brilliant job! And if you feel you’ve been slow, celebrate even more because that’s exactly how you should be!! There’s many more celebrations to come too! Slow is definitely the way to go!! Keep it up and keep posting!! Very happy for you!! 👏🏽👏🏽👏🏽❤️

[TailChaser Graduate]

Fantastic TiredAF! We’ve all been there - it’s the perfect way to do it. If anyone judges you it’s their problem. All the best for your C25k journey, you’re doing fab! 👌👍

[Keston54 Graduate]

My first ever try today as well. I feel well chuffed (and puffed). Big pat on the back for us. Sorta excited for the next one and wondering how to fit 3 in a week.

[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.

[Setters Graduate]

Doesn’t matter what other people think, if they are not runners you are doing a lot more than they are doing, if they are runners then they probably have been in your shoes. Besides you dont know what other

people are actually thinking, like me they could be thinking “ Good for you getting up and starting to make yourself healthier” You can’t do anything about what others may think, so ignore them and be proud of what you know you are actually doing. Embrace your inner snail and be proud!

[Dannybhoy625 Graduate]

Well Done TAF. When it comes to running,I'm as slow as a week in the jail😉Don't every worry about what other people think,I was exactly the same as you when I started. I still just jog along,remember,It's not a race. Keep up the good work pal 👍

[Poppy8900 Graduate]

Oh wow,Well done for getting started.

I too felt extremely self conscious when I started this programme but the feeling of accomplishment at each stage made the effort worth it.

We are our own worst enemy judging ourselves and body shape,I now see all ages ,shapes & sizes running at the park-it’s a fabulous inclusive club.

I now run 30 mins alternate days ....very slowly......and feel fitter & am losing weight.

Keep it up x

[Time_to_run Graduate]

You did it .. well done. Onwards & upwards from here. 🙌👍

[Markh1089]

Forget everyone else, you're doing this for you :). Smashing the first one is a great success! You could've just stopped and given up when you were feeling down, but you didn't! That's a massive achievement in itself. Congratulations and good luck for the amazing journey to 5k

[UnfitNoMore Graduate]

You were faster than the day before! Slow is the way to fitness, and strong running, speed comes after the plan, if you want it. No runner will judge you, we all started somewhere, many of us were overweight and slow.

Well done pulling yourself together, you can do this, you can do anything. You proved this by beating the toughest run of the plan. Great job.

[Fatty73]

Love the name!

You did much better than me ..I ran for 15 seconds and then wanted to die !!!

Just done week 5 run 3 ! It'

[Fatty73]

taken me 4 months ..Do it at your own pace ..go girl! You got this x

[Pianism Graduate]

Don't feel stupid - feel proud that you are making a change. I do sympathise (I'm so pleased I can run in the dark during my first few runs!), but it isn't about speed. If you change how you're measuring yourself you will enjoy it much more.

[mafee Graduate]

well done - read all the above comments and keep going - this is a brilliant family!

[JJD001]

Well done!! Like many others have said - slow is the best way. Those first few runs were a real eye opener for me - never thought running for 1 minute would go on for so long! It took me a few runs to realise that I needed to go slower if I wanted to complete the full run - at the moment you are just building up your stamina- and you will get there! Also, trust me.. most people are not looking at you running and even if someone was - just try and focus on that you are making a positive change and who cares what others think. You will do great just keep up with your runs and you will start to see real progress!

[Benni_84]

I went out and did my first run last night. I genuinely thought I might die at one point. I went out on my own for the same reason you are struggling, i'm too self conscious to run because a jiggle far too much hahaha. I felt I was going to slow but only had myself to gauge my speed. My advise would be....Screw what anyone else thinks! you are not them, you have your own pace and rather than breaking yourself you are going to grow to be faster. I know from my experience the hardest part is getting those shoes on and getting out the door so a massive well done for that!! Good Luck!

[CandyCool Graduate]

You are out there, you are doing it, you should be very proud of yourself x

[BeckySharp1]

Please don't feel stupid, but I get what you mean. I am still slow, but can now run 30 mins 3 times a week, even though I felt the same as you in week 1. this journey belongs to nobody but you.

[sycamoremel]

Keep going, it's fantastic that you've made a start. Well done, you should be very proud

[Sandie1961 Graduate]

Well done TiredAF! You’ve taken the plunge and, however hard you found it, you have done better than the millions of people still on the couch. We all have to start somewhere and have felt the same pain. Take it slow and steady, make sure you have your rest days and think about how great it will be to run in the Spring when you have graduated. Good luck 😉

[Beachcomber66 Graduate]

Definitely think🐌. It isn't a work out. It is a carefully thought out plan which will get you to the point where you can run for 30 minutes without stopping. So all you have to do each time is to run for the required time....really slowly. Speeding up/going longer distances is all in the future. Oh, runners are totally invisible by the way; nobody can see you, or at least that is how it seems to me! You have decided to do something which is really good for you and nothing else matters.💪💪🥂

[BirdyRose]

You're amazing for getting out there and doing it! 👍

When I first went running I really cared and feared for what people were thinking of me.

Now I don't give an eff.

Most people wish they were out running, and anyone who's a runner who sees you is secretly cheering you on.

I know when I see runners now, I'm always cheering them in my head and give them a smile ☺

I also agree with everyone here, take it easy and go slow 🐌

[NattB_91]

Well done for doing it! Never be upset for being slow, nothing should be a race or done fast, only at your own pace!

You did it, that’s all that matters

[Craig911]

Well done TiredAF, if anyone judges you...give them the fingers 😂

[Pearljamrob Graduate]

Take your time, stamina and endurance is the name of the game, farther for longer