Week One query

[Emmc26]

Completed week one, but running at snails pace, does it get easier? Can you repeat week one? #heavylegs

[backintime Graduate]

For me it did get easier, but comparing like with like. I found the other weeks hard but the previous week got easier if I ran one if them again. I'm not explaining myself very well, doing week 3, one minute seemed a lot easier than it had in week 1 but week 3 was still hard in itself.

Two things, pace doesn't matter, as slow as you want. Snails have nothing on me !

Also from your hashtag it could be that you are a bit dehydrated ? You should be aiming for 2-3 litres of water per day, not only on run days but every day.

I found drinking that much water hard in the first two weeks (this was before I started c25k) but after that I felt like a new woman, so it is worth trying to stay well hydrated. Being hydrated can help with heavy legs.

[Emmc26 in reply to backintime]

Fab thanx will keep drinking the water too 👍

[Cheekymonkey68]

Hi Emma, I’m on week one, having returned to running after a long break, it does get easier, the heavy legs are normal as you are using muscles that haven’t been used for a while ! I’ve previously run 10k, GSR and half marathon, and the interval training at the start of the programme is the fastest way to get fit... i’m finding the hardest bit is catching my breath fight now as I can get sports related asthma if I don’t build up gently. You should run slow enough that you could hold a conversation... speed comes later. Happy running 😄

[Emmc26 in reply to Cheekymonkey68]

Thank you, that is so helpful, I am totally unfit, but hopefully I can build up slowly, I hope your breathing gets easier, good luck,, 👍

[AlMorr Ambassador Graduate]

Welcome to the forum and C25K, well done on starting the course, it does get a little easier as you go through the weeks.

Remember that you can repeat any runs or week's if you wish to.

I remember feeling a little nervous when the runs got longer, but trust the program and take all the runs slowly and keep ridgidly to the program, no running on consecutive days, hydrate well and you should be OK. 😊 🏃

[Emmc26 in reply to AlMorr]

Thanx, great advice really helpful, 👍

[UnfitNoMore Graduate]

Great job... W1R1 remains the hardest thing I’ve ever done... the second hardest is probably week 1 as a whole. 10k was a lot easier bizarrely. It does get easier and your legs will develop rapidly. Keep the hydration up and the pace down and those legs will feel less and less heavy as you progress. You can repeat any week you like, this is your journey... but there’s probably no need to. I took the approach that I may find a run I couldn’t complete and that would be just fine... time to work and repeat. All you need to do to succeed here is to keep coming to those start lines.

[Emmc26 in reply to UnfitNoMore]

Thanx that's a great insight will keep going 👍

[Elisabeth3 Graduate]

It does get easier. But if the heavy legs are painful, get the opinion of a physio or a specialist.

Shoes are very important.

So is stretching.

All information can be found in the FAQ.

Don't give up (unless it is painful) if you can stick to it.

[Emmc26 in reply to Elisabeth3]

Thanx Elizabeth, you thankfully not painful, my knees are as stiff as a board, I have some good trainers too so fingers crossed 👍

[Elisabeth3 Graduate in reply to Emmc26]

Okay, that's good. Check what exercises you can do to have your knee moved. 🏃🙋

[Oldfloss Administrator Graduate]

You get stronger.. simple as that... repeat, if you don't complete a run...but if you do, move on... steadier and slower, but move on... The trouble with repeating, and you can do if you really wish to, is it can get very tiring

Snails totally rock !!! We get to the most amazing places... no need for speed at all, ( unless being chased by something that wants to eat you).

Have you read the essential post for Newbies? So much great information there to help

healthunlocked.com/couchto5...

You are going to be fine... slow and steady... a healthy eating regime..great hydration every single day and some non impact exercise on some of your rest days... you are onto a winner

[Emmc26 in reply to Oldfloss]

Thanx am a newbie, that's great I will keep on even at snails pace, are you running any 5k? 👍

[Oldfloss Administrator Graduate in reply to Emmc26]

Well... because I am Admin..none of my Graduation badges show... but, I have been here for nearly four years... so my first 5K was in 2015...

I am the Original Grey Snail Slow and steady is my catch-phrase Folk get really tired of hearing it

Slow works... you get to where you want to be, wherever that is and you get there having had terrific fun...Check out that link and then move on, doing just what you are doing..,keep posting too... we all support and run with each other, whatever level we are at

[60fit Graduate in reply to Oldfloss]

I never get tired of your catch phrase, Oldfloss! It accompanies me on every run 😀

[Oldfloss Administrator Graduate in reply to 60fit]

... and me x

[Buddy34 Graduate]

It maybe not feel easier but your body gets more used to running . Well done you 😊😊👏👏

[60fit Graduate]

Well done for starting! Follow the plan..slow and steady..hydrate. Enjoy the feeling of being fitter 😀

[Lifluf]

Snail pace is fine. Repeating weeks is also fine but not necessary. It's all down to believing in yourself and feeling comfortable. Your pace and speed of progress is down to how you want to do it but the programme us designed to move through in 9 weeks. It took me longer because I put 2 days between my runs but I got there and so can you. Take it easy and persevere.

[Oldman51 Graduate]

Sorry, but for some of us it DOESN'T get easier. In fact it gets harder. And harder. I found week 1 pretty easy, but weeks 7,8,9 were torture. 50 "consolidation runs" haven't made it easier. Sorry, and I am sure that I will be criticised for being negative. But I am honest.