Help and tips please!!!

[Majo1469]

I did my W1R3 so well done me, but I must confess it was really hard specially R3 because still I don’t know how to breathe properly. This is the first time I run in my life .. I’m 50!!! ...I’m worried I can’t accomplish W2R3 ... any tips ?? Help!

[DiscoRunner Graduate]

First - well done for starting - that’s the hardest part! My tips as an unfit never run overweight 52 yo when I started (and now a stronger, trimmer more toned 53 yo!), learn to run slowly!

My first breakthrough was learning that my brisk walk could be faster than my run. I’m quite a fast walker and so started those early runs way too fast, as I naturally started running faster than the walk. Then around W6 I saw this film

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

It changed everything for me and I still run this way and absolutely love it! It’s low impact, and slow enough that it sorts the breathing out completely. Watch it a few times over the coming weeks just to check you’re doing it right, but it could be just what you need. C25K is really about learning to run for 30 minutes, so you won’t be doing 5k at this speed! But I can now run for an hour at this pace and can do my 5k in around 50 mins. The great thing about this style of running is that it’s pleasurable to do while doing it! Hope it helps x

[Majo1469 in reply to DiscoRunner]

Thank you for your replay! Is true you’re absolutely right when you say has to be pleasurable to do while doing it ! I watched the video and everything makes sense now. I will follow your advise as my new mentor I’ll keep you posted

[DiscoRunner Graduate in reply to Majo1469]

So thrilled! You’ll love it too I’m sure. I often find an inspiring podcast (Feel Better Live More is brilliant) and just go for a lovely long slow run. This running style is called nico nico (smile in Japanese) and I do run with a smile - it just feels good! Look forward to reading how you get on x

[Majo1469 in reply to DiscoRunner]

Hiya discorunner hope you’re ok

Me updating you here lol

I completed my W3R3 must confess it was really really difficult , although W3R2 was sooooo good , I’m resting 1 day in between but I’m still doubting if I’m gonna make it ! W4 looks scary lol. Have a nice running!

[DiscoRunner Graduate in reply to Majo1469]

Hi there. Couple of things. Firstly - well done for trying and so glad that w3r2 felt good - that’s what we need to focus on! We do, especially in the early days, also have good runs and sorta bad ones (this does settle). If you need to repeat this week that’s fine too, just find your own natural slow pace - it really can be slower than walking - firstly because the benefits will be there for you at a slow slow pace, and second because in time this pace will improve. I’ve just been reading the Slow Jogging book (planning a post but been a bit busy with work), but the benefits of slow jogging are *so* good for us, better for us than faster running!! So if you’re thinking it’s hardly worth it - don’t think that! I found I had to watch the film a few times to get it right, but having done the reading, it really can be as slow as you need to help your breathing. The only thing about staying on w3 (you have completed it!) is you might find the slightly longer runs a bit easier - you may me able to find a rhythm easier with a bit more duration? So maybe take 2 rest days, but definitely stick at it - one stat that leapt out at me in the book was ‘the calories that you burn with every mile are exactly the same, whether it takes you 30 minutes or six minutes to cover a mile.’ So in the end it seems the point is to cover the distance, not the speed we do it in. And stick at this, however slowly it takes you, you will gain all the benefits for your health and wellbeing. And another sneak peak from the upcoming post is - we burn fat running slowly, but burn our sugar reserves when running fast! So there’s that too! You can do this!! x

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and is full of tips on pacing, breathing and many other topics.

Slow down and you will be fine.

Enjoy your journey

[Hatman Graduate]

Top tip? Do what those two, Iannoda Truffe and DiscoRunner, tell you.

I found week1 so horrible too. I ended up doing W1 twice. It ‘s not a problem to repeat a week. Just a couple of months later I did a park run yesterday at exactly the speed, stance and hair colour of the gent in the video.

Enjoy following the plan and enjoy your runs.