Day 1 run

[I_be_moore]

Seeing some great feedback about this, so I’m giving it a go today. I’m at my heaviest weight at 16 stone and unhealthiest in terms of fitness, so I can’t wait to try to get back into a good form!

I’m just wondering, though, how fast should I run or walk? I’ve never done running outside before, only on a treadmill!

[misswobble Graduate]

Are you following the NHS Couch to Five K programme? I hope so cos it’s brill

It tells you exactly what to do and when there is a link to the programme and FAQ about it on the pinned posts on the right

Slow is the way to go 🙂

[I_be_moore in reply to misswobble]

I assume so, the couch to 5K app on Apple store, unless there is a different one?

[RI78 Graduate]

Well done for getting started! I too have done first run tonight and have gone as a fast walk pace only slightly lifting feet off the floor. I have done the first few weeks before and found it was a good speed to go out. Hope this helps and good luck 😊

[I_be_moore in reply to RI78]

Brilliant thank you! I just finished and managed to jog at a steady pace and brisk walks in the 90 second periods. I was worried at first because my legs were painful above the ankle around the shin with each step, but admittedly as I got to the 5th or 6th jog it started easing up. It’s been about 2 years since I last exercised at the gym so I assume that’s why it hurt but feel really good having finished

[RI78 Graduate in reply to I_be_moore]

Do plenty of stretches before you start I’ve found to be good. Hold your toes and pull up stretching your leg and stand on the edge of a step and drop and raise your heels is also good for your calves. Great that you feel good hope you enjoy run 2 just as much 😊

[Buddy34 Graduate]

Great for getting started. Your walk should be brisk enough to get your heart rate up a bit and your run just more than that . It's not a race take your time and good luck 😊😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace.

Enjoy your journey.