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Couch to 5K
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Beginning tomorrow!

Overweight and EXTREMELY unfit. I have never even run for a bus. Might have lost the plot picking this up. But desperate to get myself moving so I can keep up with my toddler and start to feel more confident. Going to have to run at night around my kiddo and everything else may live to really really regret this! 😂

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Take it easy on your first run and go slow. I ran too fast on my first run and I was knackered and thought I can't do this. The guys at work said it's not the speed or distance but the duration. The distance will come later. I'm still doing teh same distance but feel more comfortable. You'll do just great and think of the joy you'll have with your toddler.

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Thank you. I am probably going to have to figure the speed thing out as I’ve literally never run before. Im a good power Walker so I’m not sure about how far it’s going to take me so really unsure what route to take besides the one that avoids the most people 😄

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I go out at 5 in the morning to avoid people!!! aim to run not much faster than a normal walk and see how you feel

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Same, aim for a light job not a sprint

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You’ll be fine. Just slow down and slow down again 👌🏽

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Thank you! I can power walk like a professional lol but never ran so not a clue about speed

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If I can do it anyone can!

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Welcome to the forum and well done on your decision.

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

Enjoy your journey.

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You will not regret it. By week 4 you will be addicted. Just take your time. Do as the program says and take your rest days. Good luck. You will be a runner in no time

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Thank you!

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Hi, c25k is an amazing plan for anyone stick with it do not give up we are all here for you 😊😊

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Thank you! Your dog is beautiful 😍

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Welcome. Great decision... at some point you won’t regret this! In a couple of years you can be one of the parents running around junior parkrun with their kid on a Sunday morning! The fitness will rise surprisingly quickly. You can do this... enjoy your journey and remember to come and tell us about all the highs, and any lows. Slow and steady as you go.

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Thank you!

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You really, really won't regret it. We all find it daunting at the start, but stick with it and you will be hooked!

Trust in the plan, take it slowly, run slowly (you may find your fast walk is quicker than your run 🤔, but that is fine!!). Keep yourself well-hydrated all the time, not just on run days, and make sure you stretch religiously after each run.

Keep posting on here, everyone is so helpful. I've found it invaluable for advice, pick me ups and push me alongs!!

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Thank you I’ve got the links for stretches before and after but I need to have a proper look!

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My tip - 'run' slower than you normally walk!!!! - you can always get faster after some weeks/months.

Seriously - I hope to 'graduate' tomorrow, and had never run (EVER) and I'm 2 to 3 stone over weight, and I do a 'shuffle-jog' . I started Run 1 with my son, and went too fast (even though it was slow).... and it nearly killed me! Now I can run 30 minutes. I wouldn't say it's comfortable, but it's a miracle!

All the best - and believe in the system and yourself.

PB

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I’m a bit more over weight than you but thanks for the shuffle jog idea lol will definitely remember that!

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I've got about 4 stone of excess weight to shift and I've found this programme invaluable, keep at it you'll love it 😁

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Thank you =]

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I started with 5.5 stones to lose... about 3 to go now.

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Take your time and slow it down. We are all here to help you on your journey. Well done for giving it a go. Hope you enjoy your journey. Keep us updated and all the best.

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Thank you =]

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Hello! I did my first run yesterday and I am embarrassingly unfit these days.....I haven't got any tips as im almost as bew to this as you are but I'm relieved to say that it was nowhere near as awful as I thought it would be. Good luck!

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Glad I’m not the only one whose decided to start now. Was a bit worried I’d be on my own!

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Thought I was on my own too sp im glad to I'm not :) We can wheeze along this journey together!

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TGG89 glad to hear you are kicking off c25k! I started out 50lb+ over weight, and due to hip, neck/back surgery didn’t think I could ever run (never had), and am 55! I found the c25k a life saver. I started slow last December, and still jog slow, but jog 5k 3-4x a week in about 38 minutes. It’s a real confidence builder! Keep with it, you will love it if you take it slow!!!

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Wow that’s an amazing achievement well done!! 🤞 I can get anywhere near

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Hi TGF, welcome to the forum - loads of help and support for you here! As people have said , take it really slow- if you’re a power walker then it’s quite possible that your run will be slower than your brisk walk, at least at the beginning. Check out the Japanese Slow Running clip on YouTube for some tips - a number of us here swear by this technique! Stay well hydrated and don’t forget your rest days, they’re vital to keep you healthy during the plan. And enjoy it! Good luck!

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Ooh thank you will have a look!

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I’ve just watched that video that’s really interesting will definitely give that a go!

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Japanese slow running technique was the key to success for me! Really useful bit of video. 🐢

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Me too! That video clip was what got me to realise slowing down was a positive thing to do!

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I kept chanting to myself slow down slow down slow down!

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Fantastic! Well done! 😊

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Yay - well done on getting out there! Keep on trotting and let us know how you get on!

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You’ve got this! And we’re all here to cheer you on.

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Thank you!

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Good luck!

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Good luck. You will be amazed St. The progress you will make! Don't forget to do a little jump each time you successfully complete a run 😁

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Today’s the day - good luck, remember the advice and go out there and enjoy it!

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I'm both overweight and extremely unfit. Like everyone else I can't stress enough about the go slow. And I mean slowwwww. It really helps. Have a look at the Japanese slow jog method. It really helped me to last the 30 mins you're moving for the first week. Keep at it and you'll be surprised how much better you feel. Good luck and keep us posted.

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Welcome.. please do check out the link for Newbies...given by IannodaTruffe . It is there, that you will find the information and advice needed to run the plan safely, and having had fun!

Slow and steady is the mantra.. and keep posting for great encouragement and support.

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You defo won’t live to regret it 😄

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Search for Suzi73 , who posted this morning and I’m sure her story will inspire you.

And as some of the others said don’t go too fast- I’m sure when I started my run was slower than my walk.

Good luck 😉

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Well done, your first step is to tell us all you are going to do it so now we are all behind you. This forum is amazing, an absolute lifesaver so use it when you’ve had a good run and especially when you’ve hated every bloody step!

I was very unfit and overweight by a couple of stone. I am the most unsporty person ever (I was always the last one to be picked in PE lessons!) so if I can do it you can too!

The achievement and progress is so fast you will feel so good about yourself.

With regards to avoiding people; just put a cap on and sunglasses and feel confident - you are doing something good so feel smug and smile at anyone you see - they won’t be able to not smile back! We are all waiting for your updates, good luck today. Try and enjoy the fact that you have started on a great journey to change your life. 🏃‍♀️ X

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You've made the best decision to do this programme, you're going to amaze yourself!

Look forward to reading about your progress 👍

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That’s great! Just get started you’ll gradually find you have more stamina to keep going. I found it hard around week 5 so I repeated some earlier runs to build up more. Great hint part way through on how to run without bounce and breathe properly which improved my ability to cope with the longer running sections. Good luck x

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I could barely run to the end of my street before I started, but step by step the app got me going. Just take it steady, take your rest days and don't worry if you have to repeat runs/weeks.

Good luck!

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The couch to 5k prog is great. I used to be 18 stone then I started running. Unfortunately I had to have open heart surgery just over 2 years ago which curtailed by running for awhile. However a couple of weeks ago I completed the couch to 5k programme. My weight is now 12 stone 4lbs. Best wishes.

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Well done. It's a fantastic thing you're doing. Like everyone says take your time. You really will get hooked. I love going now. 😊

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Well done you TFG89 for even starting - that’s a massive step of belief in yourself and a big gift you’re giving your little one who can enjoy playing with Mum even more. Take your time. If you power walk, you can do this. We are all cheering you on 👏👍😁

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Hi TFG89. You have already done the difficult bit. Made the C25K decision.

Welcome to the club, of non runners, who now run. Ish!

I have now done four and a bit weeks. The plan works! Short jogs and walks become longer jogs. I am going to run for 20 minutes in one go tomorrow! Week one it worried me to think of jogging for even two minutes!

Don’t try to look like Farrah or Bolt. Just go for a walk. Fleece, trousers and trainers. Woolly hat and gloves if it’s cold. Walk 5 minutes, jog a bit, walk a bit, jog a bit. That’s it. A walk with a bit of jogging. Download the podcast. Make sure it works ok on your device. I was juggling with a new phone and should I use podcast or app? Ended up doing week one twice, just getting to hear the instructions from Laura. One bit struck me- she says “ Imagine you are running along side a high hedge. Someone on the other side can see the top of your head. They shouldn’t be able to tell whether you are walking or running!”

Still worried? Search “Japanese Slow Running YouTube video” Slow running is better than NO running. I run that speed and in my fifth week, I am going to run 20 minutes tomorrow? Wish me luck.

Enjoy your first “run!” The second will be more enjoyable and the third even better, You can do it!

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Congratulations on getting started. My no 1 tip is take it slowly. The plan will get you running for 30 mins by the time you graduate.. it really doesn't matter how far you go in that time. Do watch the slow jogging clip on YouTube it really does help with technique. Good luck!

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You definitely can do it, as others say, take it slow (running pace may be slower than walking, that’s fine). Do some nice stretches after and keep posting here, you’ll get tonnes of support

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I have just finished wk2 r2 so am just ahead of you and if I can do it so can you. First few runs were hard work so I did week 1 twice to build up my confidence. I think i might be starting to enjoy it which is a huge surprise! Tips which have worked for me:

Go slow, really slow

Take your rest days

Smile when you hear the half way sound during your run

Go for it!

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Forgot to say get your running kit ready ahead of time. I run in the morning so I get everything ready the night before. I get up and get out. No faffing around looking for socks, t-shirt or an excuse not to go!

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Good luck. I am starting my third week today but alas I'm still running to the week 1 schedule. My shin hurt at first so I got some new shoes which fixed the shins but the calves are playing up now. I'll get there eventually.

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Thank you for all the comments I’m really a bit overwhelmed! I’m doing my first run tonight, I’m going to be running at night due to time constraints with my son etc so will try and update tonight unless I’m totally dead 😳

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You’ll be on a high that you did it! I burst into tears when I got in from my first run!

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Hi, I’m in the same boat as you. I have a toddler and I’m overweight. I’ve just finished Week 3 run 1 and I can’t believe I’ve run for 3 minutes without dying. If you asked me on run one if i would be able to do that i would say absolutely not but I’ve just done it! It’s such a good app, just keep going. You can do it!

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Go for it - just take it very slowly. One day at a time. Good luck

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Best of luck to you!

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Well done for starting....it will be fine!!

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You can do it and good luck!

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When I replied you had got to 60 replies. So you are not alone you have 61 supporters and advisers. Not only that but we have been exactly where you have been. Expect it to be difficult at times, expect it to be occasionally easier, expect it to be the best thing you might have done for a while.

Not only all that but as you have children it may inspire them in turn.

Down side is the collection of Day-glo Lycra that will fill your wardrobe, plus shoes of course.

A recent survey among the contributors here thought that the first minute run was the hardest thing to do of all. So how hard can it be?

Good luck and report back on progress

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think tortoise not hare - I am 58 unfit and overweight , only exercise is dog walking and grandkids -so far have staggered my way to week 2 run 2 so far but surprised how good you feel after accomplishing each step. People on here have been really encouraging aswell good luck

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You have picked a fantastic programme and you have an amazing support crew behind you on this forum. There are so many success stories and people whose lives have been utterly transformed by running.

All the very best... just follow the plan, go gently and don't worry! :)

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Hi, go for it... I was overweight.. couldn't run 15 weeks ago.. I'm now nearly 2 stone lighter and running for 35/40 mins every other day..it was tough but you will get so much out of c25k..good luck

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I'm so glad you've decided to start this...and you will do it. On my first session I thought I was going to pass out after jogging for 60 seconds, but now I can do 12 minutes. It's not easy and sometimes I have to repeat a run but hey, it's better than doing nothing at all. I always said I could never run, but C25K has given me the bug! Wishing you all the very best and keep reading these posts this community is fantastic. 😊

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Hi

I think the above posters have said it all, plenty of good tips there! Scram’s tip about getting everything ready in plenty of time BEFORE going certainly resonates with me ! Also slow slow how you go ! Good luck to you on your journey, plenty of support for everybody here, a great forum. All the best to you and keep us posted on how you get on.

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Wow what a lot of replies, feel the support ...it will carry you through the bad days and make you smile even more on the good ones. Everyone has said it but slow is the key. I am carrying 5 (prob a bit more) stone, unfit, battling with the smoking & struggled at the beginning ..the 1st 60 second jog ..I couldn’t believe it could feel so damn tough ! That’s normal ...it really is. I thought wow I’ll never make week 9 & I just graduated. I have started Japanese slow jogging as I was having heart rate issues..tuned out my slow jogging wasn’t slow enough. My head could not believe I had to go even slower but it’s key..whatever you think slow is ..add some more slow haha. Also please ignore the title, it should be called “Couch to 30 minutes “ ! Not many of us get to 5k by week 9. The goal is 30 minutes run. Good luck & use this forum ...it’s so lovely and educational.

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Wow what a lot of replies, feel the support ...it will carry you through the bad days and make you smile even more on the good ones. Everyone has said it but slow is the key. I am carrying 5 (prob a bit more) stone, unfit, battling with the smoking & struggled at the beginning ..the 1st 60 second jog ..I couldn’t believe it could feel so damn tough ! That’s normal ...it really is. I thought wow I’ll never make week 9 & I just graduated. I have started Japanese slow jogging as I was having heart rate issues..tuned out my slow jogging wasn’t slow enough. My head could not believe I had to go even slower but it’s key..whatever you think slow is ..add some more slow haha. Also please ignore the title, it should be called “Couch to 30 minutes “ ! Not many of us get to 5k by week 9. The goal is 30 minutes run. Good luck & use this forum ...it’s so lovely and educational.

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Thank you! I know I’m totally overwhelmed by the response in this group! Doing my best to pay it forward as it really made the difference encouraging me to get started

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You got this! I've also got two small kids, I'm overweight (lots) and like you couldn't run for a bus if I wanted too. I did week 1 twice and now I'm about to start week 3 for the second time, so my 5th week jogging. This plan totally works, it really does! I bizarrly enjoy it and knowing you can repeat weeks is fantastic for me. It's not about speed or distance, just go slow and if you need to, slower again 💪 I never thought 5 weeks ago I'd be running for 3 mins at a time, but there you go! Stay hydrated on running day and charge up your phone for tunes and you're good to go!

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Thank you! It’s interesting trying to manage it around kids.

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