Hi lovely people.
I'm all geared up to start couch to 5k but I need a shove out the door!
Does anyone have any advice to get going and any tips for handling the first outing?
I've never run in my life but I want to make a change to my lifestyle.
Need a shove out the door!: Hi lovely people. I... - Couch to 5K
Need a shove out the door!
65 Replies
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IannodaTruffeMentor
Welcome to the forum and well done on your decision.
This guide to the plan is essential reading healthunlocked.com/couchto5...
This plan can change your life in ways that you can not yet imagine.
Don't waste another day of your life, take control of your health and you will never regret it.
Enjoy your journey.
ThegirlcandoitGraduate
Don't think about it, just do it 😆
I've just completed week 6 and absolutely hooked... but was pretty hooked since doing w1r1. I've not run since I was at school and I'm now 42. Absolutely love getting out in the fresh air and doing the runs.
Take it slow, very slow. It's all about the time, not distance/speed.
I listen to music which helps.
Go for it, you might just get as hooked as me (and I'm guessing 1000s of other c25kers!)
Good luck x
DaneUserGraduate
Put some trainers on and anything on your legs except tight jeans , put Laura ( from the App) in your ears and do it. You don’t need to look like a runner, the run walk run walk repeat is great. You’ll be sweaty and rewarded when you get home
Jell6Graduate
What are you waiting for 🏃♀️🏃♀️🏃♀️🏃♀️
We all started at the same place as you.
My only regret? Not doing it sooner!!.
Come on Pippy, we are all here with you 🤗
YouCanDoItManGraduate
Just step out the door in your running togs, and fulfil your dream. It is as easy as that...
Tasha99Graduate
Off you go! We’ll await your update 🤣
_wayneLadGraduate
Hi Pippy - pop as DaneUser says get your running kit on sort some music out to listen too and start the couch to 5k app with Laura. If you over think it it can stop you from getting out and doing it. As soon as I started this program I have looked forward to each run. Now I'm on week 8. Hope it's the same for you ! All the best !
This could be the best thing you have done for ages! So why stay on the couch? shove.
Newrunner52Graduate
Pippy-pop you can do this. I'm 52, on were and haven't looked back. Get out there and enjoy.
Newrunner52Graduate
I'm on week 3 run 3.
Fabulous450Graduate
Oh gosh Pippy I’m sure the vast majority of us felt exactly the same. I know I did. I just focussed on stepping through the door and seeing how it goes. One run at a time. No previews of the whole journey or even the next run. Just one run at a time. I made it and so will you!! Enjoy! ❤️
JogalotGraduate
I remember being very nervous on my w1r1. Never run since school n now approaching 60yrs old! My advice would be choose somewhere fairly flat, take it slowly, jog not run. I didn’t fully understand the difference n strode out for the run portion. Also do the cool down walk n leg stretches at the end helped. Most importantly enjoy n believe, you can n will do👍🏼
KatnapGraduate
I did C25K like Fabulous450. Just follow the plan the app gives you day by day and enjoy!
TuxCatLadyGraduate
Just go. Don't over think it. Put some comfy trainers on, some loose clothing and get out there. You don't need all kinds of fancy togs to get started. If you feel self-conscious chuck a baseball cap on or go out early when it's quiet. You'll be so happy with yourself once you've done it! Good luck! 😊
ScramGraduate
Download the app and then do as you are told! I was in the same boat and am now completing w4 so it can be done. I'm amazed at what I am capable of with some hard work and determination. I find running first thing in the morning works for me before I get distracted by the day. I also put all my running kit out the night before so I can just get up and go. No time spent looking for socks or a t-shirt or an excuse not to get going! Give it a go. It will be worth it.
I’m exactly the same as you. Have all my gear ready by my bed and do it first thing before the day starts.
The-MoleGraduate
Slow.... keep it slow
I've never run before, ever! Completed w2r1 yesterday and was totally proud of myself! I never thought I'd run let alone enjoy it, I'm really looking forward to tomorrows run.
GibsonBBKingGraduate
Go to the fuse box and turn the power off. There is now very little to do. I know because my Greek village has a power cut. Best solution? Go out for a run. I’m back now. Still no power so time to read The Girl in the Spiders Web with all those tricky Scandinavian names to remember - running is easier!
kez31Graduate
It's just getting out the door is the hardest bit once your going you'll feel better, I started last week, and when I did week1 run 3 it took me 45 mins to get out the door but when I did, I completed every bit of running with out stopping and felt amazing afterwards. It's hard and you will be sore but it gets better and will be worth it x
MeedebGraduate
Keep it slow and keep us posted! 😎
Hi, I know exactly how you feel! Ive tried and failed to start running for years now. I had the app on my phone for weeks before taking the plunge I can honestly say this app is so gentle, kind and encouraging, there is nothing to worry about. You can do it, and I promise you'll enjoy it! I even look forward to running now, and I have since the first run (I'm on week 5). This is totally out of character for me! Just do it! You'll surprise yourself. Xxx
This sounds so like me 😂I’m on w4
Jen302Graduate
Just do it! Don't think! Process your thoughts afterwards. You will feel rewarded
I am totally with you . Haven’t told a soul that I have the app but all these ideas help
Just say to yourself I will go out and do it for 5 minutes and see how I feel, trust me you will then continue just do baby steps do not over think it, your mind is your greatest enemy at times. I felt the same, now I am on week 9 and can jog for full 30 mins 😊 go for it, I know you can do it! Xx
Tell everyone you are going to do it! You'll have to do it then. Peer pressure is great😁! Set a time and date for each activity so it is specific. Gamify your experience by using a free exercise tracker like Strava to see your run on a map and record time, distance elevation and pace, and use a wearable like Fitbit to track steps, cardio, heart rate, etc. I use Fitbit to wake me up silently before everyone else for morning runs. Get some smart scales (I got cheap Renpho ones) to track weight, bmi, fat ratio, metabolic age and more! Prepare a playlist of your favorite tunes so you know you will have something to keep you going. Finally the Couch to 5K app is a must... You can choose from a small range of celebrities to coach you as you run. I know it's a long list but it worked for me... Sometimes it takes a lot to get out of that door. Speaking of which, I am off for week 3 run 3 right now 😁😁 😁!
As soon as I change into my running gear and shoes I feel like going. Sitting on the couch in normal clothes- don't fancy it at all.
DebstonGraduate
Friendly shove. You will feel so pleased with yourself when you've got the first one done. We'll all be rooting for you!
CouchsurferGraduate
I've just finished my first week. I can't offer much advice, but I can say there is a huge payback in self-esteem for just having got out there. Also, the five minute warm up walk really helps ease you in - you don't have to go running out of the door!
Hey pippy -pop I know exactly how you feel. I plucked up the courage to go out for my 1st run a few weeks ago and
My legs hurt like hell for days afterwards so I ditched it.
I so want to get back out there but lack the motivation and courage and am scared it’s going to hurt too much again but if you want a buddy and we can sync times/days to run at the same time I am happy to do this journey together x
in reply to Longdog27
I went out this morning and came home so miserable and annoyed with myself. My legs are really hurting but I am going to try again.
As people have said to me, the hardest part is getting those trainers on.
It's going to hurt but it wont hurt forever! X
Longdog27 in reply to
Yay well done , google stretching after running you will hopefully find some stretches to combat the aches. My son bought me a foam roller for Mother’s Day, hurts like hell to use apparently it is really good xx
Well done. You've done the hardest one. You now have a feel for what's coming and, believe it or not,it gets easier as you get used to it.
Don't get too fixated on how far or how fast you run, it's all about the time, and don't get too hung up on the 9 weeks; a week is simply a block of three successful runs, whether that be 6 days or 60.
There's really only 2 rules to follow:
1. Always, always, ALWAYS, give yourself at least a full day off between runs as your body needs that to recover and be ready for the next one.
2. Just enjoy it.
I was where you were back in February and I'm just heading out on my penultimate run of the programme, Good luck...
in reply to sTrongFuse
Tha6s amazing! Good luck! X
Our first run my breathing sounded like the death rattle and worried my partner legs cried with pain both things settled down around the third run when we learned to slow down a bit more well done and keep it up
Well done Pippy, you’ve done the hardest bit and got out the door! See my reply to Longdog above - keep well hydrated, take it slow and do your stretches afterwards. Read Iannoda Truffe’s pinned piece for loads of good stuff and let us know how you get on!
Hi Longdog - give it another try! Stay well hydrated the day before you run and make sure you do your stretches when you finish. Your legs probably hurt because they were in OMG what ARE you doing mode but they’ll get over it! Small steps and keep it slow - you know you want to! Let us know how you get on and good luck!
ruthroseGraduate
hi Pippy I'm 62 and have just started a few weeks ago. I'm enjoying running but not totally hooked yet. My incentive is seeing my mother who never exercised and now has no strength to live. It might sound negative but that's what keeps me going. And the psitive pride of doing it. My tip is to tell everyone you know. Then you have to do the running but you have a ready made group to boast to afterwards. 😊
kirbleGraduate
Take the first step and you won’t regret it. You’ll be hooked, like the rest of us 😁
I know just how you feel. I downloaded the app last week and said I was going out the next day...... haven’t been yet, still trying to work out what’s the best time of day for me..... or prevaricating as it’s otherwise known! Don’t know why I am so hesitant as I love going to the gym. Maybe tomorrow is my day! Well done on breaking through that first run barrier.
Sophia1712Graduate
I started week 1 run 1 in tennis shoes, flappy yoga trousers and a coat as it was cold (December) by run 5 I’d got some proper trainers and then the thermal running leggings were a revelation!
For your first few runs, just get on some trainers and get out there. Take it slow and remember to breathe. You’ll be so pleased with yourself.
in reply to Sophia1712
I woke up this morning and put on my trainers and just went.
I did struggle but I did it.
Now I'm armed with tons of tips and planning my Tuesday run
No pain no gain as they say x
Yay! Way to go Pippy-Pop!!
Hello! I've recently restarted the programme; gave up at week 7 last year due to various health issues & an injury. I really recommend Michael Johnson on the app....and running with a radio station you like running in the background. I've also found that I run (well, more of a plod) better in the early evening. But remember.....you are doing this for YOU; on one else. When I started I was a bit worried people would laugh at me - but I have found just the opposite! "Real" runners smile, say hello & even offer encouragement. I've also found it helpful to text a friend before I go & as I get back to mentally tick the runs off, and get extra support. The first run is a minute.....& I wheezed through that but it does get easier!! Go for it & good luck!
Thank you Doris
I went this morning but went too fast so I've learnt from that and will try again on Tuesday x
You have had so many fantastic replies, yet I cant help but add to it - honestly and truly, all you need to do is get out there and do it. That's the hardest part, but I promise you even on tough days you will never ever regret it. It will change your life.
Most people start to lose weight but it is so much more than that! It is health, strength, mental well being, happiness, a way to rid yourself of anxiety and stress, you will feel empowered and noticeably stronger and fitter every day. And incredible! GO YOU!!
xXx
SnailkillerGraduate
Just remember you only have to run for one minute (at a time!)
FloeGraduate
Mel Ribbins 5 second rule - 54321
Don’t think just do!
Put your gear on the floor by your side of the bed.
PrincessSaffyGraduate
Find a friend to run with. The support and companionship gets me out of the door every time
HokitikaGraduate
You have already made a start! I made playlists (80s pop, anyone?) for each week of running, knew that week 1, run 1 would not be running for length of a song, plus I had the walking in between, and somehow that made it easier. Good luck.
in reply to Hokitika
Love a bit of 80s pop!
Take a deep breath and go for it. It's just one foot in front of the other.
I’ve gotta say I downloaded and deleted the app about five times before I actually when for my first run.
All I can say is I don’t regret starting the programme and am even starting to enjoy it! My daughter supports me on the run - so maybe a friend could come with you or cheer you on?
Be kind to yourself - you will do it when it’s tight for you xx
Pippy-pop well done if u are gearing up. Just make a start with NHS C25k .... slowly at your pace. That's what i did and after a few months I was well and truly hooked. After never running in my life at 73 I'm loving it.
Nightingale62Graduate
Hi Pippy-Pop
Some great advice here on this forum from people who have stood exactly where you are. 5mins warm up walk is great as your neighbours just think you are off for a walk. Secret is to just run very slow.
Good Luck. You can do it.
in reply to Nightingale62
Hi nightingale.
I did go out yesterday morning. Unfortunately my neighbours spotted me and found it amusing but I dont see them getting off their bums and doing it!
They can laugh all they want; they're not putting me off!
Hoping to go out again tomorrow evening if the aches and pains subside enough
X
Hi Pippy-Pop
I am glad you laughed off your neighbours having fun at your expense. You will have the last laugh. Before long when they see how well you are doing they will be asking if they can join you!!!! In the meantime wave at them as you go by!
Hi Pippy-Pop (lovely name by the way). You can read all this wealth of very good advice but for me, after a long stint (a year) of not running, I have started again and found the nikoniko running style for me is perfect. I think it means smile while talking or running - basically it is very slow running. Put the words niko niko in youtube and you will see. It looks so funny because the chap is going very, very slowly - you think you are taking the pee out of the term running - but it helped. I looked forward to going out and running. Week after week I have progressed and my pace has improved. However, as I am only competing with myself, I only have to think about beating myself. Try it. Also, running at night helped me too. Or whenever and whereever I did not think I was going to be the focus. Good luck!
in reply to JuniperC
Thanks Juniper. Ive watched the video and was planning to go out tonight but I'm still aching and have a cold so going to rest up and try again.
I have a secret weapon in my 9 year old son who is going to come out with me on his bike and at the "running" parts is going to play a quiz so I keep talking and at a slow pace.
X
Like this post JuniperC!
I hope with all these replies that you got on and started. In case not, I will tell you that I started the app just after New Year and followed it carefully. I was able to start Park Run at the end of week 6 (taking care not to run faster and to walk the rest of the 5K when the running was not enough). I have continued to run for five minutes longer each week (with the odd week's break when on holiday) and next week will start running for an hour at a stretch, which will get me to about 9K distance. My Park Run 5K time is now 29 minutes 09 seconds. It helps to diet as well if you are overweight...I have lost 15kg since New Year. I think the running helps the dieting and the dieting definitely helps the running! Oh...and I am 60, and had not run for about 40 years when I restarted. As others have said, the app is fantastic. I still remember telling friends about my walk run walk shuffle walk stagger sequence on the first run, but its been so worth it! Oh...and choose a voice on the app that you like the sound of for the right encouragement for you. I went for Sarah Millikan!
Thank you horse name
I did go out Sunday but I'm suffering big time with the arches of my feet.
I'm resting until it subsides and have invested in some special insoles.
I will get there. Just a delayed, frustrsting injury fuelled start!
Watch this space! I'll be up and running (pardon the pun) in the near future.
Your story is an inspiration!
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