Advice please :)

[Lazybug1254]

Hi,

my first post! Eek!!

I'm currently doing a NHS weigh in class to help me to lose weight! Gained for the first time last week in 7 weeks though only 1Ib.

I figure that running will be a big help. We usually do C25k as a family which is quite enjoyable! However we have found many excuses not to go! Many times I feel so self conscious about other people! So here I am starting from scratch! Done week 1 day 1!

Do people tend to run every day or just a few times a week?

How do you get motivated?

Many thanks for reading my post 😊

[UnfitNoMore Graduate]

Well... from experience, a pound is nothing... it’s less than half a litre of water, and hopefully as a runner you’re hydrating better than the average person now... running also builds a little muscle and a slowing of weight loss or a small gain isn’t unusual. Get a tape measure and also record your measurements, as running will tone you up. When the scales say small gain, the tape measure usually says “but you’re smaller”. Muscle build takes a few months and after that any running you do will add (a little) to weight loss if nutrition is correct... the average person would run 35 miles to lose a pound of fat though, so it won’t ever produce huge losses by itself. It will, of course make you much fitter and healthier though.

Great job starting this journey. Get out there and get seen... there’s many people who could run but think they’re too big, too old, too out of shape to run... they may see you doing it and be inspired to give it a go.

Don’t run every day... you will, at best, undo the muscle building and at worst tear a muscle and be out for months. Take a rest day between each run until your muscles are fully conditioned... that can take a year or two... but you can skip the odd rest day after 6 months or so.

My motivation was fitness... now it’s distances... I always have 3 goals I’m working on, one is possible in a few weeks, one will take months and the last maybe a year. Reward yourself for hitting goals.

Welcome to the forum, enjoy your journey and just know one thing... you can do this.

[Lazybug1254]

Great advice! Thank you. I will definitely set myself some goals, the biggest change in me now is I am alot more focused on where I want to be by the end of the year! I know the determination can get me there 😊 and it's so helpful being here, to be able to ask for some advice.

[UnfitNoMore Graduate in reply to Lazybug1254]

Set a reward for completing week 3 or something... then the plan, then that one you have for the end of the year. As you complete a goal, replace it.

[Lazybug1254 in reply to UnfitNoMore]

I will 😁 thank u

[UnfitNoMore Graduate in reply to Lazybug1254]

Oh... and I just thought... as you’re in an NHS weigh in class, they also have a forum on this server... “Weight Loss NHS”. They’re a very supportive bunch too.

[Lazybug1254 in reply to UnfitNoMore]

I found that! Thanks 😁😁

[GingerGirl94 Graduate]

Hi Lazybug1254! Welcome to C25K! In answer to your first question, ALWAYS leave a days rest between runs. That way, your at a much lower risk of injury due to fatigue and muscle strain. No matter how much your mind may be all for it, your body needs to recover. Three times a week is enough to start with, but it doesn’t really matter if you end up doing less. As long as your doing something, you’ll reap the rewards for your effort in the long run!

As for motivation, for me it’s personal accomplishment. The thing I love about running the most is seeing myself

improve after every run, even if it’s something small. The progress you will make if you stick to the program is astounding, regardless of your starting level.

I have no doubt that this program will help you on your goal to becoming more fit and healthier, it’s done wonders for me.

Lack of confidence is something we all fight through. I just try to stay focused on the run, embrace it, enjoy it. The outside world will fade away as you immerse yourself in the moment. I imagine myself as if there are crowds of people on either side of me cheering me on as I approach a finish line, and I know I’m imagining my very possible future. Believe in yourself, you’ll get there! 👍🏻

[Lazybug1254 in reply to GingerGirl94]

Thank you so much 😁 I will try to get myself into that mind set.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

For motivation, keep reading and keep posting here.

Enjoy your journey.

[Oldfloss Administrator Graduate]

Check the link out from IannodaTruffe ... follow the advice there.

No one can motivate you... except you..but we will support, encourage, cajole and even give you a little push if need be. Take it slow and steady and keep posting too

[Lazybug1254 in reply to Oldfloss]

I will 😊 many thanks!

[Coolcookingteacher Graduate]

Every other day is advised on program....just follow the instructions! In conjunction with exercise keep up your healthy diet but it's never exercise alone!