Just started

[Runner85]

Morning all.

I’ve never understood the enjoyment of running. When ever I’ve previously thought about running, and start a new diet, a new me, I always fail.

So I have changed all my diet and having losing 2.8st in 8weeks I thought I’d start couch to 5k.

Stick to it and see what happens.

First two weeks easy. Third week 3 runs in and struggling. The first 3 parts of each run “90sec 3min 90sec” easy, its that final 3min Run for some reason I’m really struggling after about 2mins.

Is it best to keep repeating the same week till it’s “easy” or go for the next week and see how you get on????

Cheers

[Cuig1975]

Go slower I used to think that 3 mins would never end , try one of the runs again you might even feel it’s slower than your walking pace but keep that running motion going...... it will build your stamina

[WarGamesWiddow Graduate]

Keep going! I thought the very same thing - then I keep daring myself onto the next week - and surprise myself that I can do it! X

[Mariabev]

Well done on your weight loss.. I started this last week, and today I have reapeated wk 1.. so you have done really well, I’m glad I’m doing wk one again, felt much better today, will move on to wk 2 nxt wk, I think it’s what you are comfortable with. But you are doing brill. X

[Oldfloss Administrator Graduate]

Well done so far...

Pleas do check out this post for Newbies, if you haven't already done so... many of your queries and possible questions will be answered here

healthunlocked.com/couchto5...

If you are completing the runs, then move on..but very steadily and slowly. If you are finding it tough..then slow down more.

It is okay to repeat a run but only if really necessary... if you over repeat, you may tire out.

Just really gently... think snail on a go slow!

[FMS50 Graduate]

Please keep going

I am 5 stone overweight and managed to get through the whole thing by slow and steady running

I’m interested to know how you have lost weight as I have not lost any through running 😕

[emermaid in reply to FMS50]

I’m not the OP (obviously) but I also lost weight (4 stone) after I found, like you, that exercise made to difference. All of the following helped me. I lost the first stone though 16:8 intermittent fasting (eating only between 12 noon and 8pm). The second stone I lost through juicing, using the Jason Vale apps - 5 days at a time at first, and then the 30 day juicing challenge. After that I realised that food intolerances might be behind my difficulty losing weight, and cut out gluten first and then, reluctantly, dairy. I went on the Auto Immune Paleo (AIP) elimination diet and discovered a few more things I’m reactive to. I lost the remaining weight by cutting out these foods. Good luck with your weight loss journey. It’s so worth it. I have so much more energy and everyone says I look 10 years younger.

[Tony1978 Graduate in reply to FMS50]

Hi FMS50, there’s me 3.2 stone lighter now than I was in January. Nothing to do with running, I just changed my diet, taking off all those unnecessary bits: no sugar at all, no alcohol at all, meat 3-4 times a week, lots of vegetables, a couple of fruits per day, no added salt. Three meals a day, no snacks. No dinner after 7pm, if missed just replaced it with a handful of walnuts (or any unsalted nuts available) and survive ‘till morning. Easy

Not easy, but the rewards are even greater. Good luck and keep safe on the journey!

[JaoJao]

Best of luck, I am also on W3 and agree that those last 3 minutes are challenging. It’s really enjoyable though and spurs me to move on.

[DiscoRunner Graduate]

My first breakthrough was learning that my brisk walk could be faster than my run. Then I saw this m.youtube.com/watch?v=9L2b2...(Not working as expected?) And have been running this way ever since. Great thing about it is that it makes the running really enjoyable. You can always work on speed later if you wish. But this is about learning to run for 30 minutes - and this slow jogging style was the thing that got me there. Personally I’ve stuck to it and increased durations rather than speed.

[Granspeed Graduate in reply to DiscoRunner]

I am totally with DiscoRunner on this. It changed my running style completely and made the whole thing possible. 🎉👏🏼🎉 I think 🐢 instead of 🐌 (less slimy) but the principle is the same. I am now a graduate but still run to time, not speed or distance, and love it. Good luck.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace and a link to a post about mental approach.

Enjoy your journey

[Runner85]

Thank you for all your advice.

Having struggled to complete the final 3mins on Week 3 Run 2 and 3, I thought I would do Week 3 again.

Last night I smashed it and will repeat it one more time tomorrow.

If I smash it again then bring on Week 4.

[Runner85]

Smashed Week 3 now. Was struggling so did to extra runs.

Slowed my pace right down.

My walking is about 9km and my run is 6.5km

Got me through. Going to start Week 4 now.