Starting out!

[NervousKnitter]

Hello!

I've just completed my second run and I would love to know what everyone's top tips are for sticking to the programme.

I'm feeling great and motivated right now but I know myself and I'm worried in a few weeks I'll be falling off the wagon...

[AlMorr Ambassador Graduate]

Just take all the runs slowly and trust the program, onwards and upwards to run 3 of week 1, welcome to C25K and the forum which helps anyone with any problems that may occur.

[NervousKnitter in reply to AlMorr]

Thanks AlMorr, looking forward to my next run

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Keep posting here and we will keep you running.

Enjoy your journey.

[Irish-John Graduate]

The three things that kept me going (and still do to a degree on miserable days when the bed is more attractive than the outside 😆)

1) Sheer curiosity.

How far can I get? Will my time be good today? Who or what will I see? What will it feel like to be able to buy better fitting clothes as my fitness increases and waist size decreases? Can I run 1 mile without stopping? 5 miles? TEN miles? HALF MARATHON even!!!?? Where to travel to for the next Charity Run? How many hills can I conquer today? Etc, etc etc.

2) I've never in my life given up a fun good habit "today". I always was going to pick it up again "tomorrow". And as we all know - tomorrow never comes

3) This amazing Forum. The encouragement, support and friendship here took me from feeling I was washed up and could only look forward to a mundane and steadily declining "retirement" to having what I now consider to be one of the most enjoyable chapters in my life - and I want to be a fully involved "Actively Running Member" for as long as I possibly can rather than watching from the sidelines

So - I would be very sad to ever hear myself say "I used to run" - but going on my past record it is all too possible if I let Running days slide :).

Hope the above helps you build up and maintain one of the best habits you can possibly become addicted to, and wishing you many happy miles in your future 🙂

[NervousKnitter in reply to Irish-John]

Thank Irish-John! I'm glad you've found such a lovely hobby and running community here, looking forward to being a part of it!

[bananahead Graduate]

Hi, I'm on WK4, just stick with the program it does work and it does get eaasier. Try and stick to a regular time, get some good upbeat music to listen to and maybe invest in some new trainers if you need them. After all if you spend money on something it's a shame to let it go to waste! I bought new trainers mid way through Week 3 and my next run seemed much easier. Good luck!

[Buddy34 Graduate]

Remember how good it feels when you complete a run and how much fitter and healthier you will be 😊

[SlowLoris]

You will have good runs and maybe bad ones. (Hopefully just good but I think everyone has some hard ones.) When the going gets a bit tougher just remember that you can do it and you will feel great afterwards. Even a tough run is good training. In fact especially a tough run because your body plays mind games when it gets a bit tired. After a while you learn that you can push through it, normally just by easing off the pace a smidge.

[Rainbow2019 Graduate]

Hi congrats on completing 2 runs! You sound a bit like me - my motivation and will power are not great! I was a bit worried about doing this challenge never having run before but I’ve compeleted the 1st 2 runs (the 3rd I had planned for yesterday but weather and kids meant I didn’t get out so I used my cross trainer and squeezed half hour of cardio in instead. Used the app as a bit of guidance) I think posting on the forum is my biggest motivator so far. I have personal goals but posting on here I feel like I’m more accountable somehow. And I can look back and see my progress. Plus everyone is so supportive and cheering you to the finish line. It’s amazing.

I made a list of all the reasons I would think of for not going for a run and all the ways I would over come them and do it anyway. I did have to get it out for run 2 but once I’d completed that I felt amazing. I would say I have the bug. Can’t wait for my next run (i never thought in a million years I would say that!)

It also helped to slow down. Run 1 I didn’t complete all the mini runs because I was going too fast and ran out of steam. Run 2 and last nights attempt I slowed down and paced myself and completed it all. The sense of achievement is enough to spur me on to the next goal.

A good playlist for me is essential as well! I find the songs with a strong beat but not too fast help me pace myself better (and give me a distraction)

Good luck and keep us posted. Look forward to graduating with you soon!

[Myzinnyboy Graduate]

Hi I’ve just done run 2 of week one and my tip is to have all your stuff ready to go. I put my trainers sport bra Lycra tights etc all together ready for the morning, plus headphones and phone ready and charged. I even put the sox ready in the trainers. They say do something for 4 weeks and it becomes routine/ habit so that’s my bit of advice.

Good luck, I did not think I would enjoy it but it’s not been as bad as I thought. I’m 66 and carrying at least 2 stone too much, and I prefer to run in the morning.

[Jogunlikely Graduate]

All good advice so far.

Try and stick to a set 3 days ie Mon/Wed/Fri and a time, if your lifestyle allows.

If its your day to run and you cant be bothered, get yourself dressed in your running togs and step outside the front door. At that point you are winning. If you still don't feel like running then just walk for the 30 minutes.

I'm on my second attempt at C25K (i wont bore you with why) but this time round i am doing pilates, yoga or stretch on the non running days but at the same time of day that i would be running. So for 6 days a week the same time slot is used for some sort of activity.

And post on the forum often. Even if its just to say yay go me i did my run today The support is tremendous and i would not have got to Wk7 last time without it.

happy running x

[Granspeed Graduate]

All good advice in these answers, so you see how helpful this forum is! I found two things particularly helped me keep going: 1) the Plan itself is progressive and therefore constantly changing. I liked that, and treated it as a sort of mystery - not looking ahead, just out the door & see what today brings. 2) I am a morning runner, so I put my kit on first thing, even before my ritual coffee. Then it would be a waste to take it off, so I always get out the door. Find what works for you, and tell us about it 👏🏼