Overweight, middle aged man (39) have never done any exercise in my life. Did run 1 last Mon, found myself walking more than the scheduled walk 90 run 60. Got pretty upset that I couldn’t even do the basics and deleted the app.
It’s Wed today and re-downloaded the app to have another go for run 2, same thing again - walked a lot more than it suggested, plus this time my ankles were on fire which is stopping me more than breathlessness.
Looks like I’m going to be repeating week 1 about 20 times, please tell me it gets easier lol
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SteveSJB
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yes it def does. just keep at it n do what you can. I struggled with week 1 too as I hadn't run since high school... some 30 years! I didn't wear comfy clothes and grabbed my daughters trainers which wasnt my best idea lol. maybe try going for walks first and take it from there. good luck x
Yes I am definitely avoiding hills at the moment lol
You can do it!! There’s a different path and timescale for everyone, don’t put pressure on yourself and congratulate yourself on each small victory (re-downloading the app is a big one!)
Well done for persevering SSJB! First week is tough, not least because the body is yelling ‘what the .... are you doing to me’! Take as long as you need to do it- it will get better as you go on, so no more deleting the app please😂. You’ll get loads of advice here on the forum and if you look through the pinned posts you’ll find one for newbies by Iannoda Truffe which you should read - it’ll tell you all you need to know. Run slowly, stay hydrated all the time and no missing your rest days (though you can do other things like swimming or cycling if you want to, just no running). Sorry about the long post - good luck with the rest of week one and let us know how you get on!
Hi Steve, when I started I was so unfit I only managed the first 20 seconds of the first run and had to walk the rest. I began from there doing brisk walking alternating with fast walking, then tried the first 10 seconds of each run, then 20 and so on. It took me nine weeks to fulfil the requirements of week 1 and another 3 to beat week 2. After that things began to improve noticeably, since all those repeats built up loads of stamina, but it still took 5 months from start to graduation and I’ve yet to run further than 3k. The moral of the story is, if you want to enough, you definitely can. Take it slow and steady and listen to your body. Never skip to the next run until you’ve beaten the one before, and always remember the First Rule of C25k: The only run you fail is the run you don’t go for ! We’re all right here with you. Enjoy the journey x
Getting out there is the hard part. You’re winning just by leaving the couch. Slow and steady, walk if you have to, repeat a run if needed. Just keep at it x
You started and that's so hard! You downloaded the app again, well done 😀 Keep reading the forum. It's great to share your journey and know that everyone here is supportive. Slow and steady and hydrate.
I started 2 years ago. I was 43, overweight and a complete couch potato.
2 years later I am still running, I’m 45, no longer overweight, in fact I’m 2.5 stone lighter, fit and healthy. Now I’m addicted to running and have even taken up tennis. Don’t know who I am anymore. If I can do it so can you. Just keep going out the front door.
Agree with SlowLoris, 39 is definitely not middle aged! You obviously want to get fitter (well done for reinstalling the app) and you’ve got this in you. Trust in the program and you really can do it.
Sounds to me like you’re starting off too quickly. The runs should be a gentle step up from your brisk warm up walk. Don’t go out hell for leather.
It’s difficult at this time of year when even soil is quite hard, but try to start off on softer ground like a grass playing field. It’ll be gentler on your joints while they gradually get used to the impact. Good luck, and don’t give up!
Thank you all for the kind words and encouragement, I was so angry with myself on Monday but come today I felt more anger in giving up so easily and deleting the app.
I think I will give my joints 2 days rest and try again Saturday.
Yes it does get easier the more you run . Please don't give up make sure you're drinking plenty water 7 days a week and make sure you've got the correct running shoes and just go really slow. C25k is an amazing plan and really does work you'll get lots of encouragement and support on here good luck 😊
Myself and my Mum started this app in April but had to stop for a few weeks as I was unwell.. My Mum is also overweight and wanted something to help with her weight loss and I suggested couch to 5K and she just laughed at me and was like I can’t run! Then she agreed to do it and yeah there were times she wanted to give up, times she did a jog rather than run and nights/days that she was sore.. But who’d have guessed she just completed her first 28 minute jog tonight!
Few things both me and my Mum did was make sure we had good trainers, didn’t go out too soon after food or had food when we got home (also something that helped me get through the runs was thinking of the nice food I was going to get 😂), have a bath or shower afterwards to help with any pain and maybe try listening to music as then you don’t focus on pain or distance/ time as much.
I too am overweight and really struggled with some of the runs in C25K. My knees were so sore that I resorted to taking ibuprofen before each run to help reduce the pain. Fast forward 7 months and I can now run 10k without too much hardship and am training for a half marathon in September. My knees no longer hurt as the muscles in my legs have developed considerably. I’m the happiest I’ve ever been, so please don’t give up, just take it slowly and take all the rest days you need. Before you know it you’ll be boring everyone you know to death with your stories of running.
You should be so proud that you have got back out there and tried again. It's hard because it is actually easier for you to focus on the negatives....but seriously think about the positives in what you did. Re doing something that you found so difficult is amazing. A lot of people mention Japanese slow jogging (youtube have a fab clip on how it works) the other thing dont worry about taking an extra rest day if your ankles are sore. Let us know how you get on. X
Great job at getting back on the horse so to speak! Before downloading Couch to 5k I used the samsung health app on my phone. Under exercises select running then choose pace target then select light walking coach after doing this a few times until it felt easier I then moved on to brisk walking coach & did that quite a bit until I felt ready for a new challenge, the next one is light jogging coach (30mins jogging! eek!) which made me seek out the Couch to 5k app. I'm now on week 2 run 3. I don't have much fitness experience but this path has helped me. Stick with it, you can do it!
How about starting by walking 30 mins a day for a couple of weeks before starting the C25K programme. You could maybe think of it as a foundation course? I jogged a bit about 10 years ago but ended up with all sorts of aches, almost certainly because I didn’t do the post jog stretching. I’m now at week 7, so far with minimal aching. I put this down to doing the stretching afterwards, and also because I walked regularly before starting C25K.
Hey Steve, it absolutely does. Definitely agree first couple of weeks are hard, sorting out when’s best time to run, what to drink, how to breathe.... it’s a bugger. But when it clicks, and it will click, it’s amazing. Good luck matey 🏃🏻♀️👍🏻🏃🏻♀️
Yes it does and so what if you repeat W1 a few times?! Do what suits you mate and move on when your confident and comfortable with it, just keep at it. I’m starting W5 tomorrow and have been amazed how I’ve progressed in those few weeks.....read the stories of others to get a sense check and inspiration too
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