Hiya folks, I am starting couch to 5k tomorrow morning and I am looking for advice.
I have no fitness status and I am severly overweight, I have also had failed attempts with the c25k programme and my issues lie with my attitude and abilities.
My question is this: how do all you who are overweight egg yourself on and control your breathing and get through the first run??
Hi there the motivation to me was my weight and health and being told to do something or run the risk of maybe developing diabetes. I decided that I had no option but to get out there. Luckily told about couch to 5K and to be honest with you never thought I would keep going as I did. The first week was the hardest but found that it was made easier by a family member wanting also to lose weight and be fitter so we got together and decided we would give it a go. I think that helped having someone else. On the first session we had a job to breath and a minute seemed like eternity but we stuck to it and now here I am at week 6. I have lost over a stone and I feel so much better. Does not matter if you walk or crawl but do it and it becomes a habit and you will find that little by little the weight will come off you will so much better...by the way I am 65 so if I can you can...good luck
Welcome.
Run slowly... then slow down... if you can’t breathe... slow down some more. You can do this... it’s not a race... it’s almost the opposite... see how slowly you can run 60 seconds!
You’re coming from “no fitness status” so don’t expect too much too soon. Cross the start lines, if you don’t also cross the finish lines you still win. Every run you do makes you fitter, stronger and a better runner. If you don’t complete a run, repeat it until you do. This isn’t 27 runs... if for you it’s 150 runs then that’s just showing your determination and mental strength. When (and I do mean when, there’s no “if”) you complete this you’ll be a fitter healthier and happier person who can run 30 minutes... just the same as if you do this in 27 runs. Graduate in May, or graduate in December... but celebrate that you did this, we will be here to cheer you over that finish line.
As for previous attempts... they’re not true failures... you’re here again, stood at that start line. There’s no failure unless you quit and don’t come back.
You can do this... enjoy your journey. Ability will come... attitude you can change right now... cross the start line and you’re a winner.
Hi, well done on making this commitment. I put my mind to it. Started off overweight too. I run first thing in the morning on run days. I set out my running bra, shoes, socks, ear phones, and outfit the night before by my bed. So when I get up, there’s no excuse; the clothes are staring at me and daring me not to do it!
My chosen trainer was Michael Johnson. One of the tips that stuck with me was to imagine that you’re running on one side of a fence that’s same as your height. Someone on the other side of the fence watching you and seeing only your head and shoulders should not be able to tell if you’re jogging or just brisk walking. That stuck with me and helped me to control my breathing. It’s really a light jog, not a full blown run.
Look forward to that satisfying, extremely gratifying feeling of having completed a run. It’s so worth it!
Don't feel you have to run the full run times on your 1st run. I repeated week1 twice until I could jog all the run sections. Just keep brisk walking and do your best. Some of us take longer to get there - but we still get there in the end.
Well done first of all! I’m similar to you and was worried about not being able to breathe properly. Just slow down your pace and you’ll surprise yourself. I never thought I’d do it but finished week 4 yesterday and I’m loving it. In just 4 weeks my breathing is better and I ran for a total of 16mins each run last week! The programme is amazing and I do my fist week 5 run tomorrow! Just take it steady and before long you’ll love it!
UnfitNoMore has said it all - go *really* slowly (you can run slower than you can walk and that's fine - you're still running and it's still improving your fitness and stamina.) And don't worry if you start a session and don't finish it - you can repeat it again 2 days later. Anything you do is still more than millions of people are doing, so stay positive and be proud of what you're achieving, however small you yourself feel it is, it's still an achievement and gradually you'll build up over time. I found week 1 really challenging yet I somehow arrived at week 9 three months later and did it! Good luck!
I’ve just started the program and just finished week 1 so not going to have the best advice! My only thing I would say it before it I couldn’t run, and I mean like not even to the end of the drive 
I’m overweight and I smoke so I knew it wasn’t going to be easy! The first run in undoubtedly the hardest!! It made me seriously question if I would do it again, I said to myself just see how the second one goes, it was so much better! Don’t get me wrong, I still can’t breath when I’m doing it but I think that’ll get there as I get better 😂 also just keep it slow, I found a good song that has a beat perfect for me! You end up focusing on the beat so time goes faster! Good luck!!!
So happy! Went out to Aberdeen beach for my first run and I did it all!!! Didn’t stop once. Thank you guys,I’m on the road to better health and fitness levels.
Well done. The buzz you get with each week will increase- but not every run will be great, however, stick with it it’s so worth it. I’m at the end of week 6 and it’s my second attempt. I’ve just had a month off with a viral infection but went running today and it was so good to be back. Don’t be too hard on yourself when you have a tough run. You often find when you repeat it it’s better. 😉
Go slow, take it easy. I was able to do it, and if I can do it then anyone can. The first week I thought I was going to die but knowing other people like me had been able to complete C25K kept me going. Along the way I repeated a couple of runs and I didn't find the program easy but in the end I managed it. Find a pace that suits you (as slow as you like) and you'll be fine. Good luck.
Be sure to do the dynamic stretches in the program before you run. I didn’t and had to take s few days off to allow my knee pain to go away. Slow and steady worked for me. I graduate on Wednesday! I am happy to be the tortoise.
Don't worry. It does get easier. I did week 1 for a month before I felt able to move on. Doesn't matter. You're still lapping everyone still on the couch!
take it slow & don't rush and you will complete it. Try to run too far, too fast, too soon & you'll end up with injuries - take it from one who knows!!
I have graduated. Am overweight and was unfit. Its been hard but I got to the end and plan to continue to run. Getting started is the hardest but I found that if I made a commitment on regular nights and didn't let excuses get in the way was the best way for me. I also run on a treadmill with an incline and not outside but running outside is my next goal. Good luck in Yr journey. Dig deep and you will get there.
Hiya. Well done already for making a commitment to yourself. You’re worth it. Remember you’re doing it for you, it isn’t a race and you can take as long as you need to get through the weeks. I’ve repeated week 3 three times and it was the right thing for me to do. It’s already been said but go slow and steady, drink lots of water every day and even if you’re not feeling up for it before a run, do it anyway - the sense of achievement is worth it. Also keep checking in here, there are so many inspiring people here and everyone is so supportive. We’re all here for the same reason and there’s no judgement. Good luck. Believe in you.
Tips for coping:
Start very slow even jog steps. Do your own pace. You will get faster. Slow as you can first week.
Make sure you have good running shoes.
Breathe as you go, make sure you are not holding your breathing.
Follow the instructions.
If one week too hard repeat until you feel fitter.
Be patient you can do this!
Good luck
I was seriously (I mean seriously) unfit before I started C25k and the thought of running terrified me. I also have asthma. My first 60 second run was like something out of a comedy sketch with huffing and cussing galore. I've re-run some weeks, skipped days, paused and walked instead of running, but I got so much fitter so quickly! Don't be hard on yourself and do it in your own time. Last Thursday I ran 25 minutes straight which previously I would never have dreamed of. When I achieved 20 minutes I cried in broad daylight! - a Saturday afternoon. Well done for your commitment. Believe in yourself and you've got this! 😊
Need some advice
To those starting out! 
Starting out
Starting tomorrow, any tips or advice ?
Starting out?
