W3r1

[MuddledGardener]

Well, I’m not sure about this running malarkey. I was jogging so slowly, I was almost going backwards. I thought I was going to die! Three minutes is just madness! Still, I did it, and I’ll do it again on Friday, but I don’t like it! 🥵

[UnfitNoMore Graduate]

Great job. I didn’t like it either, now I can run 9k and love it, I’m not special, I’m just you in a few more months. Keep going, and one of these runs you may just fall in love with it. That “I did it moment” though is hard to not love. Have a great run 2

[MuddledGardener Graduate in reply to UnfitNoMore]

Thank you! I will keep at it. I don’t want to be defeated by my lardy, lazy body. It’s taken a few years to slip into this abyss of lethargy and extreme lack of fitness and stamina, so I mustn’t expect miracles after a couple of weeks. I WILL succeed! 💪

[UnfitNoMore Graduate in reply to MuddledGardener]

It took me 30 years to maximise my unfitness... but only a few months to reverse that. You’re right, you will succeed.

[MuddledGardener Graduate in reply to UnfitNoMore]

Thank you so much! 😁

[Pianism Graduate in reply to MuddledGardener]

+1 for all this... 30 years inactivity and turned a corner after 12 weeks or so of running. Now I feel amazing (though still a long way to go). Keep going MG... you may not love the running but you will definitely love the results!

[CPsparky]

Snap haha but apparently it gets easier!

Well done you!

[MuddledGardener Graduate in reply to CPsparky]

So I’ve heard! 😂

[Oldfloss Administrator Graduate in reply to CPsparky]

You get stronger!

[Lindsey-joy Graduate]

Well done for doing it!

I don't like ot either bit i LOVE the sense of achievement after I've done it 😊

[MuddledGardener Graduate in reply to Lindsey-joy]

I have to admit that I didn’t feel as pleased as I expected to, afterwards, which was a little disappointing. I think I was actually feeling rather tired - more so than on previous runs. I will have to prepare myself thoroughly before Friday’s run. I really want to keep progressing at the current rate.

[WillsMum68 Graduate in reply to MuddledGardener]

I was the same, but eventually as your body (and mind) gets used to the pain, you will feel that sense of euphoria 😄

[Oldfloss Administrator Graduate]

Relax... slow down...

[MuddledGardener Graduate in reply to Oldfloss]

As I said above, I was nearly going backwards, I was so slow! As for keeping up my progress, I don’t want to have to repeat runs. I know I will, if I need to, but I don’t want to!

[Oldfloss Administrator Graduate in reply to MuddledGardener]

Going backwards can be fun There is always slower... Always

This may give you a giggle..

healthunlocked.com/couchto5......

[MuddledGardener Graduate in reply to Oldfloss]

I did laugh! 😂

[Fuggs Graduate in reply to MuddledGardener]

Don't worry about repeating runs nearly everybody does it, its good practice. I finished week 9 three weeks ago and I still occasionally drop back to 30 minutes, it's not a problem as it isn't a race other than a good health race with yourself. When you get back just have a hot Epsom salt bath then you will feel better....

[Pianism Graduate in reply to Fuggs]

Agreed... when you begin to see the goal as to keep running without injury (rather than to graduate) this sort of choice becomes so much easier.

[Elisabeth3 Graduate]

Are you really unfit as you are saying?

How did you find C25K? Have you tried anything else? There's plenty of types of exercises. An idea is that you could alternate jogging and strength exercises.

I would like that you enjoy running. If you combine it with other sports, can you enjoy it more? You have plenty time to complete C25K. Whatever your path, I agree on the will to combat unfitness.

[MuddledGardener Graduate in reply to Elisabeth3]

Since my horse died nearly three years ago, I went from physically active to couch potato. Caused by grief, anxiety and depression. I spent hours on my iPad, and didn’t even do anything in the garden, which I used to love. My weight steadily increased, as did my BP, while my mood and health deteriorated. Finally, about a month ago, I realised I had to do something, as life was passing me by. That’s when I started thinking about C25K. Finally asked the local running group about it, and the rest is history.

I am not out of the woods yet. Still clinically obese, and trying to wean myself off antidepressants. However, I can now see a glimmer of hope, as well as the fact that my body is beginning to change shape even though I am not losing weight. I have a determination to beat this dark fog that blights my life, and WILL be fit and active again. I just want it to happen quickly! 😂

[Elisabeth3 Graduate in reply to MuddledGardener]

Thank you very much for the honest report about yourself. I can understand you. [Hug] 🤗

The reason why I asked you was that I don't want that you overload yourself. If obese, may I suggest you lose weight by watching your diet. Are you on the Healthy Eating or Weight Loss forum?

Once you get to the overweight range, revisit running more devotedly.

You can still run if that's what you like but be very alert of joint problems. Listen to your body.

Less weight bearing exercises may suit you more now.

Please note that I am not a professional health care or sports person, but worried that if you find week3 demanding whether it is the right sport right now.

I hope you continue on your journey to get back to the happy you.

[MuddledGardener Graduate in reply to Elisabeth3]

I AM a health professional (retired), and know my body well! This is right for me at this time. I hate the gym, swimming and weight training. Now That my life is more on track, the weight will come off. Thank you for your help concern, it is very touching. ❤️

[Oldfloss Administrator Graduate in reply to MuddledGardener]

You are doing incredibly well...Many, many of us felt exactly as you do... many friends here on the forum ran near hospitals or GP surgeries in case of collapse

The idea of running for more than 60 seconds was so daunting... and those friends are still here and still running... me included... My first HM was run in March this year... Slow and steady as are all my runs

You clearly know the whys and wherefores of this... So linked with a healthy eating regime, taken slowly and steadily.. you will get there.. and we, will be with you for every step of the way

[MuddledGardener Graduate in reply to Oldfloss]

I love you guys! 😍

[Jell6 Graduate in reply to MuddledGardener]

I found all the early weeks tough, I didn't repeat any runs, although I came close to having to.

What helped me was finally paying attention to advice to hydrate well the day before the run. Years ( read decades!) of working in the NHS seems to have eliminated feeling thirsty.

I have to make a conscious effort to drink more, but it does make a difference.

And do go slowly, even if your running is slower than your brisk walk.

Trust the programme, it works 😊

[MuddledGardener Graduate in reply to Jell6]

You hit the nail on the head. Being a busy nurse and midwife, the thought of drinking was never there, as I was too concerned with patients’ fluid intake! D’oh! 🙄

[Elisabeth3 Graduate in reply to MuddledGardener]

Ah, good.

Keep posting here, stay healthy and encouraged. X

[Serenity0365 Graduate in reply to MuddledGardener]

There is a great book I read a few years ago which links cardiovascular exercise and depression, I highly rate this book, it is called "Spark" by Dr John J Ratey.

I myself was on quite a lot of medication and this book was indeed the spark that I needed to gently come off of medication and to replace with the natural health benefits of exercise.

[Elisabeth3 Graduate in reply to Serenity0365]

I will check that book. Every time the C25K asks me for 'smiley' rating. The after-run smiley is always 1 smile higher than the before-run.

[Lindylou1974]

Please don't give up. The first time I did 3 minutes I thought I was going to die and I stopped mid way. Then I tried and tried again. I'm now at week 9, running for half an hour ( If I carry on to 38 minutes I ACTUALLY reach 5k) keep going hunny you really can do it x

[MuddledGardener Graduate in reply to Lindylou1974]

Thank you, that is very encouraging. 😊

[Franglaise Graduate]

You should be very proud of yourself....you will succeed because you have the right mindset. I can honestly say that some days I love the run and some days like today I hate it...but the one constant, as long as Im not too hard on myself, is that my mood is always uplifted after. Persevere, you are doing great.

[MuddledGardener Graduate in reply to Franglaise]

Thank you! It’s good to know that some people sometimes feel ambivalent about their runs! 😁

[wez70 Graduate]

I still don't like it 3 years down the line, a couple of half marathons and a few 10ks but … I do like the feeling afterwards and knowing that I'm doing something positive for my health … well done, you can do this and maybe you WILL end up loving it!

[Sweatylady Graduate]

Well done for keeping going! I had only ever run for a bus before starting this program and used to silently swear my way through the first few weeks! After that I noticed how much more positive I felt about everything including the running, anxiety improved and lost weight. Now have to run at least twice a week - just for the buzz! Hope it’s the same for you worth a try 🙂

[Yogaandrun Graduate]

Hi, I didnt like the first few weeks, I think it was because they brought home how unfit I was.

Running outside and having that time to myself is what I love now!

Don't give up, something will click or even slowly change and you will look forward to your run days.

Things that people on the forum reminded me to do are make sure you keep hydrated starting the day before a run, slow and steady and if you're tired go even slower. Last one.... don't stop.

Good luck

[Hidden]

Hi MG. You have done so well to get where you are. You sound like someone who has rediscovered their determination and focus after a tricky time. From reading through this post you obviously have the professional knowledge to support yourself on your journey to C25K. We are all here to cheer you along.

This week I have taken some advice to slow my journey down a bit and to spread out my runs to include more cross training. It is frustrating as I had been making good progress, but at W7 it is now taking me longer to recover from the longer runs. So, it is what it is and I know I will get there, it’s just going to take me a bit longer.

You are doing really well and sound like you have a great mindset. Just keep focusing on your goal and how great you feel when you complete a run. Listen to your body, take this at your pace and you will succeed. Motivate yourself with a treat when you reach milestone weeks - a nice excuse for new running gear!

Hopefully the sun will come out and warm up a bit and it’ll be lovely running weather to spur you along. Happy running 🏃‍♀️ 😃

[MuddledGardener Graduate in reply to Hidden]

Thank you! ☺️

[Bookbizlady Graduate]

How do you feel when you've finished? I didn't initially enjoy the running bit, but felt so happy when ingot home that it encouraged me to go again. As the plan progresses you get to run more and walk less. Then you can relax and get into the rhythm which I found much easier and enjoyable. With the early runs you just seem to find your stride and you have to stop again!!

[DAMAL Graduate]

Keep at it. At the start I realised that my brisk walking was actually as fast as my jogging. I was raging when I up'ed my jogging time and it came in the same time as I was walking more! 😂

You will get there and you will pick up speed. Keep going xo

[Hidden]

When we do physical exercise it becomes a chemical process. Endorphins are addictive and running or joggling in my case is an effort and unless like me you are an indoor runner, it’s sometimes more of an effort to face cold and rain.

Here’s what helped me get my head switched to ‘I like running ‘

Before I started I felt very much like you describe....it was a I have to do this and I’m going to be rubbish and it’s going to be hard and I might not achieve and I’m going to hate it etcetc negative but in a can’t put my finger on it way.....running is for my two supper fit skinny got all the kit colleagues....not me the fat arsed cheap ‘peep hole toe” trainers...I look like a sweaty bag woman.

Try this:

Some time today listen to ‘motivational speech’ on you tube

There’s a billion of them.

Next run get up early ...I get up at 5

I run with either

Motivational speech

Epic heroic music

Or Jordan Peterson 12 rules

These are all on you tube

Listen hard and you won’t notice the run but you will start feeling differently. You will understand exactly what you’ve already done for yourself and why and how it’s important to you.

Rule 0 get up early

Rule 1 stand up straight

[Kikigo]

Game changer for me was listening to music on my iPhone I found instead of counting and feeling every step, I was absorbed by the songs and didn’t notice half as much. Good luck

[Newrunner52 Graduate]

Hi. Muddled Gardener, I'm at same level as you. It's a shock to the system, but hang in there. I'm out again Friday too. We can do this.

[Fuggs Graduate]

Brilliant effort

We all thought the same at that stage of the game but as everybody else says , it gets a heck of a lot easier and don't be surprised because it's quicker to walk than the speed we jog.

Just checkout "slow jogging" on YouTube. You can't go too slow so don't worry any effort is better than no effort. Well done

[RunnerLCA Graduate]

Keep going, keep it slow! It does get easier and better...! You’re doing great! 🏃‍♂️

[scouse55mouse Graduate]

LOL! You sound like me! I’ve just completed W3R3 and I can’t say I’ve enjoyed it so far either and I never get the ‘buzz’ from jogging that some talk about but I feel so pleased with myself every time I complete a run, even if it’s one I’ve had to repeat. I think you will start to feel that way at some point, I think it’s just a matter of time and everyone is different. Keep at it, it will get better and easier, just go at your own pace. Think about how far you’ve come each time you manage the next run, it’s a big achievement!

[MuddledGardener Graduate in reply to scouse55mouse]

Thank you!

[Bignanny]

I dont like it either. I am aiming for four minutes tonight but not sure how I'll get on as my body seems to be going on strike because of this exercise malarky! Hugely swollen knee! 😫

[MuddledGardener Graduate in reply to Bignanny]

I hope your knee gets better soon!

[Kevtrev]

Trust the program it works my very first run I thought I was dying now I can run much more just go slower stretch before and after you’re run and hydrate well before you go and run and through out the day just drink more it very good for you. My next run is W6R3 and I’m looking forward to it and it’s 25min long I thought I would never be able to do it and guess what I am even if it is purring down and windy. So if I can do so can you you have got this trust me I’ve got your back 😉🏃🏼‍♂️🏃🏼‍♂️ happy running

[MuddledGardener Graduate in reply to Kevtrev]

Thanks!

[JkBrauer]

Congratulations, you did it, great job! Keep it up! You have already taken the first step, now in time, it will start to get easier and better.

[TuxCatLady Graduate]

I remember looking ahead and suddenly realising the next run I had to run 3 minutes and being horrified! I've just got back from w7r3 and I'm loving it! Don't knock slow and steady - that's what will get you to the end as the runs get longer. Good luck!

[Overweight19]

Ha I feel your pain, this week was my 3 minute run, half way through I could have quite easily given up (I would have done if I hadn't been doing it with a group) but I made it to the end, look on the bright side when we do the 5 minute run, 3 will seem like a walk in the park!! Keep going, it will be worth it in the end!

[Evol Graduate]

That's how I felt too!