Hi, I did the first couch to 5K today, i nearly died! i felt like being sick and it took hours to loose the seriously red face. My BMI is on the upper end of normal, now feeling worse than ever! both hips are killing! any sugestions??
first time here and first training!: Hi, I did... - Couch to 5K
first time here and first training!
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getfit50
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49 Replies
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I know how you feel but you did it and believe me this program works after struggling myself on run1 wk 1 I’m about to run week 5 run 3 tomorrow i think its witch craft, keep it up you’ll do it 👍🏻
ArthurJGGraduate
Can you WALK at a brisk pace for 30 minutes? If not then build up your walking first, but assuming you can do 30 minutes walking already, the most likely explanation for your reaction is that you’re going too fast. Try counting to 100 out loud while you run and if you find you can’t, slow down till you can. Speed can come later: C25k is not about running fast but about learning to run at all.
UnfitNoMoreGraduate
Well done. That run tried to kill me too... then it let me walk... and then it tried to kill me again... and so it went on!
I was also the upper end of healthy BMI... I was anything but healthy. Slow down... nausea is us hitting our limit hard, and there’s no need to... keeping this to a conversational pace is the best way to build stamina and get the fitness rising sharply. There is no too slow on this plan.
Great start... enjoy your journey.
HatmanGraduate
Hi Getfit50. Frightening isn’t it when you test yourself like that, and don’t do as well as you expected to? That is about to change. In March I was in W1. Where you are now. A couple of times I walked a few moments before Laura said I could. I spent 2 weeks running those runs, not just one. By week 4 I thought my tum was tighter. W5 I didn’t gasp so long at the end.
In May I ran for thirty minutes, slowly, and am a couple of kilos lighter too.
Stick with the programme. It works, but you have to, as well. Do read THE FAQ POSTS carefully. Do take rest days. Do drink more water. Do enjoy this new journey, you Runner You!
Fatgirlslim19Graduate
Not sure if this helps or not - but I'm sick every time I run. Making sure I have a drink before I go helps a lot.
Are you?
That sounds like you are pushing yourself too hard.
Yes drinking well certainly helps, not just before a run, that may be contributing to your feeling/being sick, aim for at least 2 litres the day before you run. but go slower!
I do keep hearing that I need to go slower since joining. I haven't had a chance to get out since then, but I'm definitely going to do that.
I seem to get a weird dry patch in my throat when I run, and it makes me gag, then I'm sick and it goes. 😐
in reply to Fatgirlslim19
Sounds like you are pushing yourself too hard. Take a look at this link to the Japanese slow jogging technique: youtube.com/watch?v=9L2b2kh...
Hydration is really important. Drink plenty on run and rest days so that you are hydrated properly all the time.. A big drink of water before you run could be contributing to your problem. You really shouldn’t be being sick each time you run. Please take care.
Thanks Delly-dot. ☺️
Maybelannie in reply to
Wow that’s what I do because I couldn’t possibly run faster.
I do something similar but as long as I complete the programme I don’t care (I used to do quite a bit of sprinting in school so trying to break out of that mentality 😆) plus I have to be mindful of my knee so I try and remind myself - tortoise and the hare 🤗
DebstonGraduate
Assuming that you are in the UK, you chose the hottest day of the year to start - if you can do it in this heat then you can definitely do it a million times easier in cooler temps. But the first run is the hardest part of the whole programme so be prepared to be amazed in a week or two at how much quicker you cool down and how much your stamina improves. Best advice I can give is to slow down, don't run too soon after eating, respect the rest days and trust the programme because it really works.
backintimeGraduate
Sounds like you went out too fast. Slow down, there will be time to speed up once you got some stamina. Concentrate on slow and steady.
I can't eat or drink before I run so I tend to head out before breakfast. I also drink 3 litres of water a day, which helps more than you would think (I am awake for 18 hours a day, 1 litre of water every 6 hours, not guzzling all in one go, lol)
I suggest you jog very very gently. It still does the trick. Make sure your route is nice and flat. Any gradient makes it much more demanding. It’s going to be really great as you gradually get fitter and we are all behind you!
Don’t give up! Same happened to me.
Yesterday I completed my W3R3 and it was really difficult but the satisfaction was huge .. keep going you gonna love it ,believe me!
I used to feel completely exhausted and done in after a run/walk in those early days, but one tip I picked up was to make sure I drank some water as soon as I came back home as staying hydrated really helps with the aching joints and exhaustion. I'd also have a banana or a half a cereal bar about half an hour before I went out but nothing more than that.
Hi getfit50. Well done for starting on C25k. I know it sounds hard to believe after your first experience, but you will be running for 30 minutes by the end of the plan and you will develop the strength and stamina to do it.
I agree with the posts above. It does sound like you have gone out too hard and too fast. You really need to slow your run sections right down to a conversational pace. It doesn’t matter if your run is slower than your brisk walk, as long as you are doing a running action and two feet leave the ground simultaneously at each step.
One of the best pieces of advice I was given when I started out (I’m now at Week 9) was to take a look at the Japanese slow jogging technique on YouTube: youtube.com/watch?v=9L2b2kh...
It was a revelation - it helps with pace and foot placement and helped get me to where I am now. No more beetroot face either!!
A few other tips - make sure you drink plenty water on both run and rest days. Do stretch after your run. The nhs C25k website has stretches for runners and there is also a strength and flex app and forum like this one.
One of the administrators of this forum will send you a link to the guide to C25k. It’s really helpful with lots of advice covering all aspects of running.
Good luck! You are going to be just fine. Trust the plan, it works, as the many people on this forum can testify! 😊
WTG hope you feel chuffed for ‘completing’ your journey and knowing graduation is just round the corner 🤗
getfit50 in reply to
Great advice, I will carry on, I cannot believe how unfit I am 😳 but that’s gonna change 😃
in reply to getfit50
Great attitude! How C25k gets people running in a few short weeks is nothing short of a miracle. Just take the training slowly and at a steady pace, repeat runs if needed and take extra rest days if required. This is your plan to do at your pace. The forum is a great place to find guidance, support and encouragement. Keep posting as it's a great way to keep you motivated and on track. Good luck. I hope it all goes well for you 😊
I always run in the morning really early. Always have water with you.
I run on a machine because I live in a ridiculous place for hills. You could try running at the gym for a bit then you can see how fast you are going.
But slow down a bit .... I started at mimbling and have built up to a moderate amble
You can do this I promise
Don’t feel you need to rush it
prudencepayesGraduate
Well done for completing the first run! I started C25K last summer during the very hot weather and found it hard. At first I always ended up feeling shattered and looking like a beetroot. But I stuck with it and miraculously it started to get easier and I graduated and have continued running 3 times a week. I am so much fitter now, and my sense of wellbeing and self esteem has grown too. You would think that the last weeks' runs would be the hardest - but no, the hardest runs were in week 1. So stick with it and follow the good advice about staying well hydrated and running slowly. It also helps in hot weather if you can find a shady route or run early or late. Good luck. Do let us know how it goes 
Vintage61Graduate
Likewise. Made it to week 2 and feeling much better. Found I was going too fast, or at least trying to! and almost bouncing rather than stepping off. I’m going to get my gait evaluated and invest in some better trainers as I’m told that this will improve the impact on my knees and back. My running g style is slow and ugly but I’m loving it 🙃
Toonlou24Graduate
Don’t give up!! It gets easier and you will start to see massive improvements and that is amazing when it happens. Try and slow the running bits down. Seriously, as slow as you need to! It’s about getting through the times. Your speed can improve later when you run for 30 mins! You will!!! Believe !!!
Buddy34Graduate
Firstly slow down make sure you're well hydrated 7 days a week as for the red face I still get that but I'm past caring 😊😊
Bluepup1Graduate
Please stick with the programme, it does get easier. I agree with what’s been said so far in going as slow as you need, drinking water and, if you feel you need more rest days or, as some have, repeating runs then there’s no shame 🤗
Getfit50 - hi 👋
Your post was the first I saw on this and you inspired me to start c25k this morning, despite being totally un equipped and a fat 50+ person who has never exercised.
I used the slow jogging method on a fairly flat field in trekking sandals with a slightly bemused dog 🐶 and actually enjoyed it. Thank you for getting me off the couch 👍
getfit50 in reply to
Keep me posted how you do, it’s good to hear someone starting at the same time. I will get over feeling so self conscious too . Good luck 😃
Seajay21Graduate
keep going and don't be tempted to give up. It took me three goes to complete week one, I just couldn't do it - but I persevered and three months later I have just run for an hour without stopping for the first time in my life. I too am on the chunky side - but getting much less chunky these days, my body seems to be changing shape !
IannodaTruffeMentor
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, minimising impact and stretching after every run, which will all help.
Enjoy your journey
ExiledInBrumGraduate
I know how you feel. I was in the same place as you at the beginning of the year and did my second park run yesterday. Take it slow and trust the program, you can do it!
BouncyshoesGraduate
Hi getfit50! Yep, feel your pain. Stick with it, do as the trainer says and be careful. All will get easier soon.
Hi
Trust me it gets better
When i started week 1 i had same thoughts
But honestly i finished week 5 today and it was like omg...i am running for 6 min at a stretch and i am lovinggggg it
Key is take your time jog slowlyyyyyyyyy. I dont run i jog and i jog slowly.you build your endurance
Always tell yourself its not a competition
That helped me
Hello! - & well done for starting. I started this program last year but didn't complete it due to injury & other health issues. I'm now mid-way through WK6.....but I do remember wondering exactly how long 60 seconds lasted, and counting down the seconds!!!
I would advise (like many others) slowing down but also, don't be afraid to repeat a run, rather than moving onto the next. Be aware of your own comfort zone.
Yes, it's a 9 Week program and it works, but no one is going to criticize you if you want to repeat R1 a couple of times before doing R2.
HokitikaGraduate
You did it, well done! Next one won't be so bad...!
MurielbezGraduate
I did my first run too today and was red/purple for a couple of hours 😃
LarrykatGraduate
My first run on the C25K left me feeling nauseous after the 4th 1 min run and I walked the rest. I was lucky to do my C25K with a running club and when I talked through how I was feeling with the coaches I realised I was pushing too hard in order to keep up with others in the group, once I stopped freaking out about being slower than the group things got better. I now run for 60 mins 3 times a week, so can confirm that sticking to a pace that allows conversation works to increase stamina. Speed will improve from there, but I no longer consider that essential, my runs are just about time to reset my head.
QueenBolsGraduate
It gets better so stick with it. The rest days are crucial and over time the aches become bearable and recovery a lot quicker.
We’ve all been there and I’m on week 6 day 1.... my son still told me today I can’t believe you started this 6 weeks ago!!!
You’ll be so proud of yourself in a few weeks and many of us will be rooting for you!!
I was really sore at the start and noticed a massive difference when I took the time to warm up properly, no more soreness or pains.... found so couple of things on you tube for warm and cool
Down after running- definitely worth it!
Just done my first one too and it was much harder than I thought it would be. My goal is to do a 5k park run but that seems impossible at the minute. Just joined this forum hoping that I'm not the only one that feels like this lol
Definitely go slower.
I literally ran slower than I walked back in W1D1. I know because I was with my daughter on her bike and she says she didn't pedal any faster when I was running! (I am a really brisk walker!)
When I tried doing C25K on the running machine over winter, it was making me go way faster than my body was actually happy with and I really struggled.
When I run outside, my body tells me the pace and I've learned to listen.
My legs/stride actually want to take naturally longer steps and go faster (I have long legs) but my heart/lungs keep telling me to shuffle along on my toes and calves until they can cope with it!
Once my lungs cope with 30 minutes shuffly-running, then I'll start looking at pace and speed and distance.
BTW, I'm about four stone overweight and I don't even want to look at my BMI so I'm not already 'fit' - just being gentle to my body as I make it stronger!
That's exactly how I felt ! My first jog was on a back road but then changed running on grass which was much better. I got some proper trainers which helped too. I can honestly I hated the jogging but omg felt amazing and loved the sense of achievement ! I didn't lose weight but my body shape changed for the better as did my ability to do other activities with greater ease. I didn't enjoy a run til W8 R3 ! Keep going pet, it's worth it, honest, but go slow, slow, slow and listen to your body xxx
Did mine this morning, only managed to run 1 minute once determined to keep going!
Lots of showers for those sore hips!
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