Getting started

[CastlingChris]

I am 48 and overweight

I get breathless climbing stairs

I drink too much

I don’t relax

And making 50 would be great

Any tips are welcome

Self discipline isn’t a strength

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision....... C25K works!!

This guide to the plan is essential reading healthunlocked.com/couchto5...

Keep posting and we will keep you running.

Enjoy your journey.

[CastlingChris in reply to IannodaTruffe]

Many thanks for this. 😀

[iain-strachan Graduate]

Just to say - I find running helps you to relax. Not necessarily during it, but afterwards, the release of certain chemicals in your brain causes you to relax. A recent TV program showed it had recently been found that your brain releases endocannabinoids during intense aerobic workout. These are natural chemicals with a similar structure to cannabis, so that running for 1/2 an hour is like the equivalent of smoking 1/3 of a joint! (Only it's a perfectly legal high).

I've found that the sense of well-being and calm lasts for ages after, and it's a very good stress-buster if you're having a bad day.

I also used to get out of breath going upstairs. Then, about 7 weeks into the program, we had an office move and I spent much of the day humping furniture, and running up and down four flights of stairs. I was amazed to find I wasn't breathless after running up the stairs. I couldn't quite believe it. Then I went and did a week 7 run in the evening with no ill effect.

To lose weight - I've found the myfitnesspal app works well. You tell it your weight, height, and target weight, and it gives you a target calories per day. It has a huge database, so it knows how many calories per serving in, say Tesco's rice or whatever, and you can also query its database by scanning the bar code.

If you combine this with, say a Garmin running watch, then the Garmin app combines with myfitnesspal to record the extra calories you've burned with all those runs!

Since march I have lost about two and three quarter stone. I did a 5k Parkrun last Saturday without breaking into a walk in just under 40 minutes. Like most people here, who start week 1 only having to run 1 minute continuously I'd never have thought it possible to keep going for that long, but as IannodaTruffe says - the program really works!

[Dalmorangie Graduate in reply to iain-strachan]

An interesting and great point re running being a legal high!!

[Dalmorangie Graduate in reply to iain-strachan]

Real 💡 moment re the legal high! Explains so, so much about C25K!

[CastlingChris in reply to iain-strachan]

Thank you. Extremely helpful

[Annieapple Administrator Graduate]

You can do it Chris, you know you can. Get those trainers on and start by walking. It’s that first foot out the door that is the hardest. Once you have done that this program will help you all the way. I am 67 and had never ever run in my life!! Hated sport & had no self confidence due to poor muscle tone. You CAN do this believe me & all those negatives will become positives!

[Buddy34 Graduate]

You've made a start by downloading the app . C25k is an amazing plan and really does work you'll get lots of encouragement and support on here. There is obviously great physical health benefits from running. On the other hand the mental health benefits are brilliant. It gives you more energy, positivity and overall a great sense of wellbeing. It may sound a bit much the way I've described it but it is so true and others will tell you so. Good luck 😊😊

[CastlingChris in reply to Buddy34]

Appreciate this Buddy. Thank you

[iain-strachan Graduate]

PS also when you say that self-discipline isn't a strength - I think you'll find after a few goes that you don't need self-discipline. You will get addicted to the buzz you get, and it will take self-discipline NOT to run because you'll be itching to get out again.

[CastlingChris in reply to iain-strachan]

I can’t wait to get going. Thank you again

[Dalmorangie Graduate]

I can and could identify with all that but starting then graduating C25K has changed so much! I’ve just had a light bulb moment reading Iain’s response to your post - if running is a legal high, that’s why we all seem to become addicts! I’ve been getting up at stupid times (0530!) to do C25K and yet have been unsportingly sedentary for many years!

My fitness has definitely improved and feel so much better for it, plus you are on a high after a run....understand why now!

Start and stick with C25K and you’ll be amazed with how it goes, genuine miracle!

[CastlingChris in reply to Dalmorangie]

Wonderful thank you

[Dalmorangie Graduate in reply to CastlingChris]

No probs, anytime - the only thing I can’t promise you will change is the “drink too much”! I do like my 🍺 but am trying to cut back! All the rest of it C25K will sort out 👍

[CastlingChris in reply to Dalmorangie]

I think I drink because I think it helps me switch off and relax. I know the exercise will help with this 🤞

[Hidden]

Well done for taking the first step, that’s the hard bit. You definitely can do this, the programme keeps you on track and you will get all the help and support you need on here. Everyone wants you to succeed and you will.

I had never run before and I’m 52. I struggled to run for 1 min in the beginning and this morning I ran for 45 mins so you will be able to do it. Take it slowly and you’ll be fine.

I also agree that MyFitnessPal is a great food tracker as the database is so comprehensive and it’s free. I always use it when I fall off the wagon and it always works.

Good luck and enjoy the running.

[CastlingChris]

Really helpful and appreciated

[CastlingChris]

Well done to you with the 5k too 😀

[CastlingChris]

Annie- wonderful. Thank you so much

[Twinkle9 Graduate]

You have started by downloading the app! You will get loads of support on this site it’s brilliant. Everyone wants everyone else to do well, which I am sure you can. Take it real slow and drink lots and lots of water to make sure you are hydrated. My running is very slow but that’s ok because very slow is a good start. My other tip is to pop a smile on that face it really helps.

Good luck looking forward to watching you progress 😁

[iain-strachan Graduate]

One further tip that I don't think anyone's mentioned.

Whatever you do DON'T TRY AND GO TOO FAST!!

Sorry for the capitals but this is absolutely vital to success. All the podcasts emphasise it mustn't be more than a light jog. It's amazing how slow you can run if you try - some people can even run slower than they walk. The important thing is to keep running when you're supposed to be running. If you overdo it you'll be forced to walk and that will feel like a failure (of course it isn't - the only failure as many have said here is to fail to get up off the couch!). But I know if I'd had to walk a few steps during a run section I'd have felt quite discouraged.

But even if you do there will be plenty of wonderful people on this forum who will pick you up again and encourage you.

Remember: Slow and steady - like a mantra.

Or as I thought of it - find your own "sustainable pace". Everyone's got the pace they can keep going for ages on, and it really doesn't matter how slow that is - speed will come later as your fitness improves.

[Annieapple Administrator Graduate in reply to iain-strachan]

Excellent advice that got me going. Love being a 🐌🏃‍♀️🤣

[2Tired2Run Graduate]

Welcome CastlingChris and you're sooooo in the right place to get the most amazing information and support. I'm a total newbie too, W3R1 done last night ... it was tough but what an amazing feeling to have got off the couch - literally- and gone for it. I genuinely didn't think i could slow, slow jog for 60 seconds (W1) a few weeks back ... see my original post, but with encouragement from this group, i gave it a go and bingo!!!! So the only advice i feel able to give is to believe in getting started, it's the biggest hurdle but can be overcone and take it slow and steady and enjoy. Good luck and we'll all be routing for you.

[CastlingChris]

I’m going to start today. Thanks for this message - it really helps. Well done with your progress. Brilliant