Not doing so well

[Muffin93]

Iv just finished week 1 and I’m absolutely hating it! I feel awful afterwards, like I’m going to pass out, I get hot,sweaty and towards the end very sick. What am I doing so wrong! I’m only 25 surly it shouldn’t be soo hard 😫😂

[ArthurJG Graduate]

Assuming your general health is reasonable, by far the most likely explanation is you're running too fast. Try slowing down.

[Muffin93 in reply to ArthurJG]

I do a fast walk and then a slow jog.

And I think my health is fine and I’m not over weight, I’m just very unfit I think 🤔

[ArthurJG Graduate in reply to Muffin93]

OK - Al might well be on to something then with the hydration, that's really important. Do take it really slowly as well though, you can always speed up again if it starts to feel too easy but be very gentle with yourself in the early stages. Al's idea about an extra rest day is good too.

[AlMorr Ambassador Graduate]

Congratulations on starting C25K and completing week 1.

Probably the reason that you hate it so much is that you are not hydrated enough and when you are running you are going too fast.

Have 2 or 3 days off before you begin week 2, drink plenty of water the day before you run and when you do run don't go so fast as you ran the first 3 runs of week 1.

[Buddy34 Graduate]

Usually if you feel sick you are going to fast even if you think you're not , try slowing down and drink plenty 7 days a week not just on run days and see if it helps 😊

[Jell6 Graduate]

You can always go slower.🐌🐌🐌

Even if you are "running "slower than you are walking, that is fine.

Rest up, try again in a couple of days.

My first run nearly killed me. You can do this 😊

[Muffin93]

Thanks everyone ☺️ I’ll try taking it even slower and drinking more!

Is there any tips on when is the best time to run, morning or evening? Before or after a meal? Iv invested on a treadmill so there’s no excuses if the weather is bad 😂

[Jell6 Graduate in reply to Muffin93]

What time is an individual thing. I love dark early morning runs, nothing to eat or drink before I go, but I try to drink well the day before.

Some people like a banana or a cup of tea.

If you do have a meal, leave at least 2-3 hours before you run.

You will find your preference.

Did you use your treadmill for your first run?

Outdoors is easier to adjust your pace.

Good luck, enjoy the programme 🤩

[ArthurJG Graduate in reply to Muffin93]

Some people use the rule of thumb of leaving an hour after a light meal or four hours after a big meal. You can get away with running before eating first thing in the morning, provided you’ve eaten well the evening before, though most people would have a banana or similar when they first get up and a proper breakfast after their run.

[Jogunlikely Graduate in reply to Muffin93]

I am the complete opposite of Jell6 🤣. I hate running in the morning. I always do it straight after work. I try and have a banana at about 4pm, keep well hydrated then run at about 6pm.

You will find your own best time to run. I would just recommend doing it outside and only using the treadmill if you have too but again that's just personal preference.

Have fun 😊

[damienair Graduate]

It’s really hard at the start. Everyone struggles because everyone is unfit starting Couch 2 5K. Otherwise it would just be called 5K. Given that your going from the Couch to exercising all of a sudden your body starts shouting at you to stop and get back on the couch. Sore legs, stitches, hot and sweaty, lungs burning, feeling sick and uncomfortable are part of it for some at the start.

But stick at it. Don’t give up. Keep running as the plan advises and within a few weeks you will amaze yourself. The plan works. It’s really hard but it is amazing. Soon you will be running 5K, Parkrun, 10K or even a half marathon and you will be laughing at the fact that you remember struggling on week 1.

Damien

[Kimbov Graduate in reply to damienair]

Have to agree to with Damien, it is very difficult at the start. On paper it doesn’t seem like much and a total of 8 mins seems easy peasy. It just isn’t tho. This program keeps stretching and stretching you and eventually if you stick with it you get there.

Definitely slow right down, it’s about stamina and endurance so you can run for longer, keep going 💪

[Pianism Graduate in reply to Kimbov]

I was so embarrassed when I started that I didn't want to tell anyone. Running for 60 seconds seemed so easy to imagine but so hard to do. But it gets easier so quickly and soon you'll be chugging along looking at the flowers and hardly noticing that you are running! All the very best with it.

[Irish-John Graduate]

When I started, I literally was runninh slower than I was able to walk around the Park.

Nowadays, I really have to work at not running too fast and wearing myself out.

Build up stamina now and "speed" will come later as you and your body get used to this running lark.

Wishing you many happy miles in your future 🙂

[Muffin93]

Thanks everyone for the replies!

I started week 1 a few weeks ago with my boyfriend but because I found it so hard I gave up and he always said he was tired from work plus I think I slowed him down.I’m not confident at all to go running on my own so that’s why I purchased the treadmill so I had no excuses so now I’ve started week one again and at first the treadmill spun me out a bit but after the second run I got use to it. Anyway week 1 is complete but it was hard and finding the motivation was a struggle 😫

[Phoenix192 Graduate in reply to Muffin93]

Hi, I started running with my partner and I went faster than I was comfortable with because I didn't want to slow him down even though he said he was happy with my pace (he's a sub-20 parkrunner so yeah really unrealistic trying to keep pace😲). Anyway, I wasn't happy going out in the dark on my own so we found a workaround - I went round the field clockwise and he went anticlockwise. That way I could run at my pace and he could go at his and I got a motivational high 5 when we crossed!

By week 8 we were running together at my pace but he is under strict instructions to keep just outside my peripheral vision because otherwise I go too fast and burn out. My 5km time is around double his but it seems to work.

I am still not a fan of running but I can do it and running with someone is a better experience than running alone.

Hopefully you will find a method that works for you.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace, which will make building stamina enjoyable.......this is not a race.

Enjoy your journey.

[tjoc123]

Hi, can I be honest? I almost completed the course in January and then was poorly and lost interest for a couple of months. I restarted on week 5 and I still hate it. But I know it is good for my physical and mental health. I also know from the past that I will feel accomplished after my run when I get back into it.

Stick with it and well done so far.

[Chester01 Graduate]

It will get easier, after about 8 weeks I noticed that my fitness had improved and I found things easier. Still not living exercise but generally find it second nature to get up and get started now. Persevere, slow down and it’ll gradually get easier

[Oldgirlruns Graduate]

Hello Muffin93! Re running on your own - actually, you probably won’t be! You’ll see so many other people out there also trotting along! It could become your ‘you’ time! Good luck!

[Gilly04]

It will get better. I’m twice your age, never run since school and even then I hated it!! I started last April and finished in July, but shortly after damaged my tendon. When I did the very first run I was puffing like a steam train, my legs were like jelly and I looked like a ribena berry!! For the first few weeks I never thought I would progress. But I listened to the advice of MJ and persevered. By the time I finished the Programme, I couldn’t believe that I could say the words “I enjoy running “. I missed it so much. About 4 weeks ago I started again, just taking it gently and I’ve been amazed how I am still a lot fitter than I was this time last year. I can run for 20 minutes without pushing myself too far. When I started the C25K I didn’t tell anyone. I enjoyed going on my own, I felt a little weird as you think people are looking at you, but then soon realise that no one is actually interested!! Don’t know about anyone else, but I actually admire anyone who gets off their buns and has a go, big or small, fast or slow!! As others have said, keep it up, listen to the advice, I promise you, it will get better and you will be so proud of your achievements 😘

[Oxy237 Graduate]

I'm not saying that you have any health issues but just for peace of mind It might be advisable to consider a health check if exercise makes you feel that bad, 3 years ago I was the same I just couldn't run and felt so ill if I tried, so I went for a check up and it turned out I had hyperthyroidism, the treatment took about 2 years to sort me out and I have since returned to the programme and am now on week 6 run 2 something I definitely couldn't have done 3 years ago.