Starting tomorrow--any advice?

[Lardybumneedstorun]

Hi

I'm doing my first run tomorrow. Any tips on things like warming up and cooling down? Or just general advice you've picked up along the way?

TIA

[BuffyLaL Graduate]

Hey that's amazing! It's really great. I would definitely stretch after, I didn't in the beginning and wish I did. Google stretches for runners etc. I spend 5 mins or so stretching after the 5 min cool down walk.

Also make sure you have some supportive trainers, I was using some good ones but they were a bit old and worn and was having shin pain. I got a new pair of the exact same trainers and have had no pain since. Definitely need support.

Good luck! Enjoy it 😁

[Buddy34 Graduate]

Great for joining. You'll do a 5 minute warm up brisk walk at the beginning and one at the end of the run which are very important as is stretching after the run. Plenty water 7 days a week not just in run days aim for 2-3 litres. C25k is an amazing plan and really does work you'll get lots of encouragement and support on here good luck 😊😊

[calcon Graduate]

Great start by joining. Keep to the app (Run when told, walk when told). Also listen to your body. If you have to re do a run then that’s fine. You are on a journey and if during that journey you have to repeat then that’s ok. Enjoy your journey and keep posting how you are doing. You will get great support here

[Brooko Graduate]

Hi I am next Wk2R1 and I am happy to have started but nervous of the next 8 weeks. Best thing I have noticed is week one has flown by. Yesterday it was hard to find the time but I had a window and went for it. I guess this is going to be as much a mental challenge as well as a physical one. Good luck 👍🏼👍🏼👍🏼

[2718281 Graduate]

The 2 most important things for me were:

1. Slow down: I thought I was slow the first week, but when I had to run 5 min I realised that was not slow enough. Don't worry about speed and distance, just focus on completing each week.

2. Tie your shoes carefully: too tight it will hurt, too loose they will be uncomfortable or even produce blisters. But don't worry too much, at the beginning the runs are short so you have time to adapt as you go along the program (I went from too tight to too loose and I think I finally know how to do it!

Good luck with c25k, trust the program, it works. And remember both the runs and the rest days are part of the program, you will probably get addicted and want to run more and more, but rest days are key for recovery and improvement

[Monnie41 Graduate]

Good luck my love I put my clothes out the night before so I just get up and go straight out that works for me otherwise I'll talk myself out of it 😮 take your time too slow and steady wins the race ,stretch and drink water after and remember to congratulate yourself most of all ! 👍💞👏

[Brooko Graduate in reply to Monnie41]

The clothes tip is good I am going to reorganise to have a running set ready. Thank you it will save 10 mins of fuffing around. 😂🙏

[Monnie41 Graduate in reply to Brooko]

Yeah I just run in any old thing but if it's out I can't lose my temper looking for socks and get back into bed 😂😮

Which I would do ,helps knowing yourself hey 😂😂😂✌can't kid a kidda 🙈😜

[Mummycav Administrator Graduate]

Oooooo, you've told us all now!!!! We will all be dying to hear how you got on!! All I can say is, slow and steady....dont set off like a whippet...find your comfortable pace and stick with it...fingers crossed for you x

[GoGo_JoJo Graduate]

Fantastic, please do read the guide to the programme too!

healthunlocked.com/couchto5...

Enjoy!

[Monnie41 Graduate]

Good trainers 👌,I started in plimsolls !!which were comfortable but soon felt the aches come 😟duh

Also slightly bigger than your actual shoe size I went for as I read about it in a book : Run like a girl

The writer gave so much good advice a brilliant book to read for beginners like us 😁

[Kat_runs4490 Graduate]

Welcome!

As others above have said, slow and steady! Don’t worry about distance, the programme is all about getting you to run for a length of time not distance. It should really be called Couch to 30 Minutes Running, but it’s not quite as catchy.

Secondly, post on here, let us know how you’re doing. The motivation and advice I’ve received on here (just about to start week 7) has been an absolute game changer and has kept me going. I’ve genuinely thought a few times whilst running ‘I can’t stop, I have to keep going so I can let all my forum pals know!’

Good luck 🏃‍♀️🏃‍♂️🏃🏾‍♀️🏃🏻‍♀️

[Grannyhugs Graduate]

Well done for signing up. Choose a time to do it and stick to it - it will very soon become second nature. Don’t be put off by the weather, I’m in the north of Scotland and just finished week 5 but not missed a session, so you may be a bit weak and wind blown, but boy is that shower great after. I started the stretch and flex sessions on week 2, for me it works to do them on nonrun days but this along with a quick stretch after each run helps keep muscles loose. Keep going and feel proud at the end of each session x

[Shepsbird Graduate]

1, The first step is the hardest 2, you will astound yourself on what you can do when you believe in yourself 3, don’t be scared of hills 4, always look for the positives!!!!!

[Dramaqueenbee]

This was me a week ago! Slow is my advice. You’ll amaze yourself. Good luck 😉

[Cath075 Graduate]

Try not to over think it. Take each run as it comes. Take break days in between runs. Stretch your legs first (calves and thighs).

[Princesspeck]

Take it really slow. I am nearly at the end of week 4 and find it's the mental side that gets me. Go with someone to make it easier. X