Looking for Advice- Beginner

[Runner01]

Hi 🤚 im Emily, im 30 and i just started running!! I want to finally get fit 👊🏽 Using the couch to 5k app i did the first run tonight. And afterwards i really suffered!! I felt dizzy and crappy and unsteady on my feet for about an hour afterwards my blood pressure was fine (we have a kit at home) so maybe i just over did it?? I dont want to give up, but i dont want to feel like that again!! Can any one offer any advice how I can avoid that or has had similar experience? x

[K8nno Graduate]

Slow it down, and then slow it down a bit more. A lot of people think you have to run fast and this is simply not the case. You should be running at a conversational pace ie, being able to talk whole sentences. If you can’t , you’re going too fast. Remember this is at least a 9 week program - not a sprint. Take a look at some of the pinned posts , there’s lots of good information there. Good luck on your journey.

[Runner01 in reply to K8nno]

Great advice! Agreed...I need to slow it right down. Might even cut the runs short for a few attempts before attempting the whole run again. Thanks 👍🏻

[theoldfellow in reply to Runner01]

If you actually managed the whole 8 x 60 minutes of the first run, you are already a load fitter than many people. Just slow down.

I only managed 2 x 60 minutes the first time, and walked the rest. That's okay too.

[UnfitNoMore Graduate]

Welcome.

My first thought is that you may have ran too fast... but the aftermath seems a little long lasting. My legs hated me for ages though, so maybe. Any repeat of this and it could be worth going for a check up. How’s your hydration? Good hydration helps the legs, body and mind. The rule of thumb is to drink 2-3 litres of water throughout the day, every day, with the day before having a bigger effect than the day of the run.

Great job getting the run done. Keep it nice and gentle and enjoy your journey.

[Runner01 in reply to UnfitNoMore]

Thanks!! I think I may have took it too fast :s i know i am unfit... So yeh maybe need to go slower...thanks for the advice 👌

[Tayrm]

Well done for making a start, it took me weeks to get up the courage to get going. I’m now on week four. I would say listen to your body carefully. Slowly very slowly wins the race 😉 I would also say make sure you’ve eaten enough and are well hydrated. A high energy snack and lots of water post jog too. It is hard when getting started but I’m sure your going to love the gradual progress you make on each run. The podcasts has some really good advice about breathing and pace as you progress also. Best of luck x

[Runner01 in reply to Tayrm]

Thanks Tayrm, and well done on your progress

[Buddy34 Graduate]

Great for getting started. Maybe you ran far too fast and were not hydrated enough. Don't worry , next time run really slow I'm sure you'll manage fine.

C25k is an amazing plan and really does work you'll get lots of encouragement and support on here good luck 😊😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing......... slow down.

If you cannot speak aloud clear ungasping sentences as you run, then you are going too fast for your current fitness level.

Enjoy your journey.

[Gem2844 Graduate]

If it’s the first time doing exercise for a while it may have been a shock to your system. Make sure your well hydrated and yes slow it right down, enjoy being out and active and trust that the programme will get you to running for 30 mins,it seems a long way off now but it’s insight as you have started! Enjoy every run and take it steady, listen to your body. You can do this!

[Katnap Graduate]

Congratulations for getting off the couch!

Try Japanese style slow jogging.

google.com/url?sa=t&source=...

🐱 Katnap 🐱

[Mcgarvie1]

Hi

I’ve never had any feeling if dizziness when finished running . Maybe take water bottle with u next time ...

good luck

[allyjo_82 Graduate]

As others have said, definitely slow it down. Also try to have a snack 2 hours before you go out. Also try and steady your breathing, in for the count of 4 then out for the count of 4 is a good place to start until you find your natural rhythm. Definitely make sure you are well hydrated, in the early days I would have a sip of water each walk.when you get home have a banana or another small snack as soon as you can.

If it carries on then see your doctor.

Good luck. You got this!

[Primmy24 Graduate]

Good advice above, hydration is key but also any chance you could be anaemic?

[Scobs Graduate]

I suffer from epilepsy. While running on the couch to 5 k I’ve had two seizures . My advice to you as it to myself. Slow it down and then really slow it down to maybe a jog rather then a full on complete run. Don’t move on from this week, repeat it for at least 2-3weeks. Giving your body time to get used to this physical exercise. I was so worried about speed at the start , still am a bit now but if I go faster I make myself ill speed vs being ill and not being able to run again. No brainier I took the second 😊

[Parky88 Graduate]

Did you drink plenty of water (not just while running, but all day before/after) and eat enough that day? All you can do otherwise is try taking it easy.

Good job getting out though and (sounds like) finishing the first run! Keep going and fingers crossed it will get easier!

[Parky88 Graduate in reply to Parky88]

Also agree with others, if you follow all this advice and it doesn't help, I'd suggest going to a real doctor

[Thelyde Graduate]

I have not experienced that and it sounds very unpleasant. Maybe look at the Japanese slow jogging technique on you tube. I’m in week 5 and about to do run 3, I’m nervous about that run but absolutely love and trust the programme. Well done for starting.

Good luck

[Crolla]

This happened to me in the early days. I run in the mornings and it wiped me out for the whole day, but then I read a post on here about making sure to stay hydrated. So I now drink a glass of water as soon as I get home and also eat a banana. Helps almost immediately. Good luck!

[theoldfellow]

Ya, slow down, drink well. And come back and tell us how you are getting on.

That last is important, we all need encouragement. Well done for starting, and well done for having the courage to ask for advice.

Welcome to the runners.

❤

[Transformers]

You must drink plenty of water not just on the day if the run, but also day before and after. Eat at least 2 ish hours before a run - the body needs fuel. Run slowly, speed will come much later. I have had to slow it down, I'm never going to be Usain Bolt lol. I completed WK 6 run 2 last night and I'm nearly 56 yrs. I haven't ran since about 1981 and never thought I'd manage this programme. Trust it it dies work. Let us know how you get on with next run.

[Jen302 Graduate]

The first few runs are the hardest. Your body will feel like crap as it has to adjust.

As with all the advise given on the post. Take it easy and slow down. You are training your body and it takes time. It's a great programme and it really works!!

Good luck and keep going..

[Lifluf]

Well done for starting. Good advice from others to go slow. I would also suggest you make sure you have plenty of water in the 24 hrs before. Also if you've had a heavy day and not much to eat you might just be short of a few calories. But take it slow and easy and you'll get to the end.

[Lins2019]

Hi, well done for starting, I know it may not seem like it now but it does get easier I promise. I've just had 6 weeks off after getting to week 4 run 3 and just tried week 2 run 3 but am thinking I might go back to beginning. Keep going it's worth it to get that satisfying feeling when you've finished each run. X good luck x

[Skippy23 Graduate]

as above and just make sure you hydrate before (not just before or you will need to widdle half way round) sometimes being under hydrated or under fuelled can make me feel sick. Take it easy and keep going, every run is different, you may feel like a million dollars next time.

[MMS5]

Build slowly. Also shorter runs or walks enable the muscles to heal. Rest days are a vital part of training as well. I also believe in stretching directly after a run reduces aches and pains.

[Brooko Graduate]

watch the food and water. it sounds a bit (i am no expert) like you may have had low blood sugar or was becoming dehydrated. try something like a Banana or some such 30 mins before. Remember to drink water regularly before and during the run.

To be fair I remember thinking that was a lot harder than I thought it would be after the first one, today week 2 day 2, after a poor nights sleep, I thought oh that was a bit easier than I thought. I actually did a bit more as i felt OK. I guess how you feel on the day will be an influencing thing...

Remember its your challenge and no one is judging, so if you don`t fancy the run why not try slow and fast walking for the next two, then try starting again next week. also worth thinking about is increasing the warm up as I find a good warm up means an easier run.

if your symptoms persist pop to the GP. it might have been just that day but if not don`t take risks. i am old enough to be your dad so i can use those lines...

[RoboGran]

Perhaps you went too fast. I found at first it was more a slow jog, sort of shuffle. If I ran properly I had to stop. Just build up slowly. I did repeat the 1st week and found it was easier and I covered more distance.

Good luck