New to couch to 5k

[NewbieRunner19]

Hey guys! I’ve just started doing Couch to 5K and just wondered on any tips, I’m only on run 3 as leaving my attempts to every other day as on my first day I develop horrendous knee pain. It’s still there but much more bearable. Anyhow how do people deal with any sickness? Tonight I did 1.25 in 20 minutes which was 4minutes faster than my 1.18 in 24 minutes (isn’t much I know lol) but I may have completely over done it as I was sick 3/4 of a way in :/ I’m not the fittest person in the world so any tips achieving my goal would be so appreciated

[Debston Graduate]

Oh dear, you shouldn't be running so hard that you throw up! Have you downloaded the C25K app? It will guide you through each run and tell you when to walk and when to run.

[UnfitNoMore Graduate]

Did you run for 20 minutes straight? What app are you using?

Nausea usually comes when you’re running as fast as you can... the answer is to slow down, slow down some more, slow it a little, then just ease off a little! The best pace to run at is a conversational pace... as long as long as both feet are off the ground together, no matter how briefly, you are running and it’s fast enough. If you can’t talk in full sentences, it’s too fast.

Another cause can be running too soon after food. Something like a banana can be an hour before, a light meal is 2 hours, heavier meal 4 hours, my Nanna’s Sunday roast from when I was a kid... give it a week 🤣

Water can also sometimes cause issues... hydrate by sipping water all day every day, don’t down a bottle of it just before you run.

Hope this helps.

[backintime Graduate]

What the others said, and in the words of Simon and Garfunkel, Slow down, you move too fast...

This is a Sunday morning run in the park, channel your inner snail and follow the programme, slow and steady.

In the pinned posts section there are some FAQ posts that one of the admins created. Take the time to read them and I'm sure it will help.

[Hazel10 Graduate]

Too fast if you are sick, for sure. Slow down - you should be doing a gentle jog as Laura keeps saying. Good luck!

[LittleSallyRacket Graduate]

What programme are you doing? None of the ones I’ve seen tell you to run for 20 minutes solid or to time yourself in week 1. Are you not doing a run-walk programme? In week 1 of most programmes you alternate 1 minute of running with 90 seconds of walking I think.

If you are timing yourself and running until you’re sick, I think you need to slow right down. The aim is for a gentle jog. Only when you’ve completed the full programme over several weeks are you supposed to start thinking about improving speed etc.

My knees hurt for the first week too but a break of four or five days after my first three runs really helped and I haven’t had knee pain since.

[NewbieRunner19]

After how I’m feeling today guys I don’t think I vomited due to pushing myself too hard, as I wasn’t struggling whilst doing my run. Seems that I have come down with a sickness bug 😷😩