Beginner, help!

[RoeyCustard]

Hi all! So I'm very new to the C25K program and my fitness level is extremely low...

I've read the summaries for each weeks' podcast and I don't think I'll even be able to do week one! Running for 60 seconds straight is something I haven't done since I was a child and I get winded by just walking up the stairs.

Did anyone else struggle with week one and how did you adapt or change the program to over come it?

Thanks!

[RuthMargaret Graduate]

Just take it as slow as possible and you'll do it. Each week is a challenge, and you may not think you can, but if you're like me, you'll surprise yourself!

Listen to the advice on the app/podcasts and believe in yourself!

Good luck 🍀

[Rosiepug Graduate]

Hi and welcome. Trust the plan (I have thought several times that there must be some magic involved!) and listen to your body as well as advice that you receive. I too was a complete non-runner and found 60 seconds tough, but push yourself to complete it and you’ll surprise yourself. Im about to start week 9, with 30 minute runs. I still can’t believe I’m achieving it, but somehow I am. And I love it.

Make sure you drink lots of water every day, don’t try to run too fast and look up pre and post run stretches to help reduce aches.

Good luck 🍀

[Dexy5 Graduate]

Don’t worry RoeyCustard. C25k is designed precisely for people like you and I’m sure most of us felt the same. You just pick your coach and follow the instructions and I am sure you will be amazed at the transformation. If you have health issues, check with your gp first. If you cannot walk briskly for 20 minutes then build up to that first.

I was doing c25k this time last year at the age of 60. I am still running 3 times a week- 4k, 5k and 10k. I only took it up to do parkrun occasionally!

🏃‍♀️🏃‍♂️👏👏👏

[BreakfastClub in reply to Dexy5]

Wow that’s amazing!!!! You’re an inspiration. I’m taking up running aged 44 and am struggling to run for more than a minute at a time and am only doing a mile at the moment. Good to know it is achievable for all. However I felt I needed more inspiration and motivation which is why I’m going to give C25K a go to see if it will get me running further. Big congrats to you 👏🏻👏🏻

[Dexy5 Graduate in reply to BreakfastClub]

Thank you BC. Keep an eye on the forum and you will hear many more success stories and good advice.

[BreakfastClub in reply to Dexy5]

Thanks, I will 😊

[Oldfloss Administrator Graduate]

Welcome and well done you!

healthunlocked.com/couchto5...

Please do check this post for Newbies out... there is much useful, tried and tested advice there about all aspects of running!

Many many folk feel and have felt and will feel like you! Many folk ran near hospitals in case they collapsed!!

Each run makes you stronger.... each week... just take it steady and take it slowly... that is the mantra and you will hear it all the time. It works!

Keep posting for terrific support and encouragement, and enjoy.

[Julia187 Graduate]

I graduated last week but had very similar feelings to you when I started, I set off for that first run, feeling out of breath even after the warm up walk but started off and completed each of the runs that day. And guess what I didn’t die! The program is working on your strength and stamina the whole time, there will runs you love and runs you hate but you’ll attack each one with determination and you will succeed, enjoy your adventures 😊

[Yogaandrun Graduate]

Take it slowly and don't over think it. Trust the plan, its magic! Enjoy

[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 which makes it all possible.

You can do this.

Enjoy your journey.

[DiscoRunner Graduate]

Read the guide to the plan that IannodaTruffe posted - it’s really essential. I run very slowly using this technique m.youtube.com/watch?v=9L2b2...(Not working as expected?)

I started this really unfit too and thought the first run would kill me, but once I learned to slow down - really slow down - I was able to do it & gained the fitness to continue. And I absolutely love running now, the physical transformation has been simply amazing. But if your fitness level is really poor you can do c25k as two walking speeds to gain some fitness, then after a few weeks dive in. You can do this! If I can - really anyone can!!