New to this!

[Jenpen1977]

I have always proclaimed that I can not run! I hope I am to prove myself wrong. Downloaded the app tonight ready for tomorrow. Any tips??

[Buddy34 Graduate]

Hello, a lot of people think they can't run and they're proven wrong . With this c25k plan and lots of advice, support and encouragement on here . Just go slow and follow each step you can do this 😊

[Craig-14 Graduate]

Best of luck- I’m on week 7. Before starting I’d not really done any excersise for years. Week 1 was difficult but gets easier as you go along.

Stay hydrated, always allow at least one rest day, strictly follow the plan and you’ll do fine!

[Abz123nul Graduate]

If I can give any advice as someone who could never run for prolonged periods before starting this and I’m currently about to embark on week 6. It would be, to take it easy, I only started going for it near the end, if I felt energised. This was to push myself and prove to could do it..... and I could.

Also music helped me, a lot! I was quite sceptical of this but genuinely it works, so far. Don’t worry, you’ll smash it!

[Kimbov Graduate]

Never ever thought I could run, started January and now run 5k 3 times a week, wouldn’t dream of missing a run! My main advice is to prioritise your runs, if you say you are going to run one day, run no matter what. Also believe in the programme, do what it says and keep it slow. You will become a runner as many people have done on here.

My boss did couch25k 18 months ago and is doing a marathon next month!

[EHann in reply to Kimbov]

This is very encouraging to read! Well done you and we'll done to your boss too!! I have just completed my first run, honestly didn't think I was going to be able to do it but i did. So onwards and upwards from here 🏃‍♀️

[Kimbov Graduate in reply to EHann]

Glad to hear it’s encouraging👊.

I was where you are beginning of Jan, keep going and post about your progress, people on here are so supportive and understand the journey 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

Enjoy your journey.

[Laurzmum Graduate]

I wont give you any tips but i will say ‘if i can do it anyone can’! Over 40, overweight and didnt own trainers but yesterday i did a Parkrun. Slow and steady. Sometimes my legs are week but my mind is strong !

[MarybellM]

I’m heading for Run 2 tomorrow so I’m at a similar stage. I did my first run yesterday and managed ok - in my 50s and overweight... The 7 sections of running were manageable. I just jogged fairly moderately and the 90 second walks in between gave me a chance to ‘recover’. The coach’s voice really helps too. If I can do it so will you! One run at a time.

[AnneT140757 in reply to MarybellM]

I did my first run on Wk 2 this morning & I will soon be 62!

[Oldfloss Administrator Graduate]

Follow the link from IannodaTruffe ... steady and slow and enjoy!

Keep posting for great support and advice and don't be afraid to ask any questions. We will be right beside you on this plan.. encouraging, and supporting.

[JuJogger Graduate]

Slow and steady. Your jog is more like a fast walk than a run. Follow yhe prograame and seek advice on here and you will be fine.

Good Luck!

[pete_be_healthy]

Run really slowly. Then when you think you're running too slowly slow it down some more. Speed will come but endurance is a lot harder and is built on steady state work. Oh did I mention sliding it down (it's how I got through)

[Razouski]

I was also a self professed non runner! That was 3 years ago. Then as part of my recovery from inner ear damage which turned me into a non walker for a while as my balance was completely destroyed (room spinning sensations 24/7) and then breast cancer and mastectomy I was coerced into doing a few interval runs by my Macmillan physio.

Who’d have thought I could complete C25k? Not only that, I went on to run 10k and even have completed a few half marathons. So you’ll be surprised at what your non running body can actually do.

Good luck with the programme. Take it slow and steady. 😀

[Chicken55yrs Graduate]

Well done for starting, you will feel so proud if yourself when you've done the first one. I have a problem with rib pain most days and today (2nd day after 1st run) they are aching and my legs but next run tomorrow for me, have to keep going even if slowly!

[SEAVINGTON]

As an older unfit asthmatic I started the programme last week and feel so much better. However, I don't feel ready to move on to week two runs so am repeating week one. Just take it slow and steady and remember to breathe!

[Hidden]

I’m a novice runner who has just completed week 1.

The best advice I can give is to read IannodaTruffle’s link to the C25K guide; it’s invaluable and I keep referring back to it. Also look at the Slow Japanese Running clip on YouTube. I was sent it by DiscoRunner after my first run and it’s helped me to pace myself.

I’m glad I took the plunge and started! That’s the first big step. Good luck. 😊

[primaballerina]

Yep. You sound just like me... And I'm on week 7 now!

Tips: don't over think it

Go slowly... Sort of shufflejog...

Don't have more than 2 days rest... Always at least one day between runs.

Keep up the mental momentum.

... And good luck

PB

[SammyToucan Graduate]

I was exactly the same. Am currently on week 5 and can't believe how much I look forward to each run and to getting better each time. In week 1 I could barely run for a minute, now I am up to 8! Take it slowly and you can do it!

[nif100 Graduate]

Hi newbie...you were me 7 weeks ago. I was overweight. 65 years old no running but needed to address a health issue. I NEVER thought 7 weeks later I would be at 25 mins running. That first week is a learning curve a) you had made this good choice b) your body does respond to this programme c) in 7 weeks time you will be where I am now. Keep a really low pace and you will get there speed and distance forget until you get to the end of this course. The important thing is you are starting this...it is fun you make loads of friends on here and here I am over 1 stone lighter so far too have fun and keep in touch

GOOD LUCK

[huszone Graduate]

Good Luck- Follow the process all the way and Slow pace running. Most Importantly enjoy it

[Daznvern Graduate]

I am on week 2 just done run 1.

I started out the blocks and hit the wall straight away.

Read on here it as helped me massively, someone adviced me on here 🐢 not 🐇 and boy as it made a difference.

Im 42 overweight and have not done any proper exercise since school.

If i can make week 1 anyone can. Good luck and all the best, i look forward to reading your journey. 👍

[GibsonBBKing Graduate]

When you signed up, you got a "Welcome to Couch to 5K on HealthUnlocked" message. That's where I got the actual link to click for every tip (well almost) you'll ever need written by IannodaTruffe. Someone else mentioned this to you but may not have mentioned where or how to find the link. Good luck

[Kevtrev]

I thought that to but here I am on week2 run 1 if you follow the plan stretch before and after and hydrate yes you will be a bit achy but not as much if you don’t stretch that’s the key

[Myzinnyboy Graduate]

Well done on getting going, I’m up to week 4 just done run 1 and I’m definitely not an athlete. Music does help too. Slow and steady is my mantra!

[Seajay21 Graduate]

I said that 7 weeks ago too. It took me a couple of goes to complete week 1, but after that I have just followed the program through. I can now run for 25 minutes at a stretch which would have seemed utterly impossible two months ago. Just stick with it, it really works.

[Hidden]

Hi Jenpen1977, I’m about to do w8r1 after being convinced I’d never get passed w1. What has worked for me is following advice from the forum, music, routine and going slow! Good luck 😊

[Mummycav Administrator Graduate]

Welcome to the forum Jenpen1977 ...you have made a fantastic decision by choosing to become a runner. I hope your first run was a success? Take your time, slow and steady is the best way, find your pace and stick to it...if you don't quite manage to finish a run, put it down as a practice run and try again...keep posting on here, we like to know how everyone's getting on

[Purplemini Graduate]

Just keep putting one foot in front of the other. That’s all running is. Don’t worry about speed. You can do it!

[Jaguar1965]

Hi jenpen1977- that's what I always said, but c25k has proved me wrong I am 1 run off graduating and at 54 I can't believe its been so easy- it truly works- have faith. I hated running at school (which was the last time I did -badly) but its like magic- don't get me wrong you have to put the work in but the gradual build up - its amazing how you're body adapts and you will be a runner- like me!

[Irish-John Graduate]

1)

Don't run on Rest Days - vital to lessen chances of injury.

2) It is actually very hard to run slowly. Our instinct is to pick up the pace. After three years, I still have to really discipline myself not to start off too fast or increase speed unconsciously during a run. C25K is ALLabout building up stamina. Speed and distance relies on that

3) Read the beginner posts of Graduates - if any of us thought we COULD run, we'd never have washed up on these Forum shores

Slow...steady...and keep it fun on at least some level.

[Couchless]

We were all new to this at some point a d I thought the same as you when I started. "I'm not designed to run". Take it slow and keep going. Hoping you've completed the first run and you're focused on the next one and dont forget you can always repeat a run if you didn't smash it first time. Good luck!