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Couch to 5K
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Week one run one in the bag!!

It was painful, I thought I was gonna gasp a lung up and my mouth was so dry I thought my tongue was gonna crumble but I did it!! It was so cold I thought my ears had frost bite so am gonna wear a beanie hat on Wednesday. My breathing isn’t very controlled so I need to work on that and I need to look up how to stretch afterwards... but all in all I feel a great sense of achievement! Loved the bell halfway round and I recognised it cos of a comment from on here so thanks for that! Ooh and I also need to work our how to get some music to play with the app. Thanks for alll your support - I just hope My rest day tomorrow isn’t too painful! Xxx

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Well done you! Music makes a huge difference. My daughter made me a running playlist with lots of upbeat songs. I’m running with a friend in the morning for the first time. I’m really looking forward to it. Good luck!

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Well done, and welcome ! If your legs are aching and your breathing is less breathing, more gasping, you’re almost certainly going too fast. Take it slow and steady - embrace your inner snail, as they say here - and enjoy your journey x

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Here are the stretches from the article in the FAQ about getting started nhs.uk/live-well/exercise/h... Hope that helps 😊

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Welcome and well done... just look at that euphoria in your picture! That’s gonna grow much bigger. Enjoy your journey

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Congratulations!

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For music, which I find really helpful, you just use your normal music app, and the C25K app will cut in over the top of it.

I use Apple Music and have a running playlist which I use for most of my runs, because I know what music will motivate me to continue when the legs are screaming stop!

Good luck!

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If you start your music before you start the app then it will just turn the music down automatically while the trainer talks and put the volume back up afterwards.

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Thanks so much! Did this this morning and it made a huge difference x

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Huge well done for getting out! I found the first week the hardest as it's such a shock to the system. After that it's all surprisingly doable!

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Congratulations, most of us have been the same when we started. My kids thought I was having a heart attack 😆 now they know when I'm on a new week as I'm worn out at the end but no more feeling like I'm passing out.

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Get yourself a foam roller for after the run.follow instructions and watch YouTube for advice.I use one after a run and makes your legs feel renewed again.Hardly notice I've ran the day after.Makes a massive difference in recovery time.good luck.

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That’s a great tip thx

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Awesome advice! My middle son has one as he’s a fitness fanatic so I’ll borrow it!

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