Tips for beginner

[annette57]

Thinking of starting couch to 5 K. I am an over weight over 60 female who swims 30 lengths twice a week, but basically unfit. What can I expect? Positives and negatives. Please.

[Buddy34 Graduate]

Hello annette57, there are multiple posts on here all about going slow and slower again and it really works. I had never ran before starting c25k and I haven't done swimming in a long time like you. Hydration is so important about 2-3 litres of water spread throughout the day 7 days a week.

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

[Keswickfan Graduate in reply to Buddy34]

Completely agree with Buddy34 comments. You can do this. Just repeat weeks if you’re finding it tough, you can do this!

[Enxo Graduate]

Sounds like you got good aerobics - take it easy and you should go well!

[Jazzyrunner Graduate]

It’s a brilliant programme, I’d say read the pinned post at the top of this forum, stay hydrated every day, and run sloooooow - enjoy it!

[LeeU Graduate]

As Buddy says, the secret is slow and steady, ignore the program name, it really should be couch to 30 minutes as it will get you running for 30 minutes but only around 10% actually hit 5k at the end of week 9.

Starting running affects everyone differently, while some people ache, others do not, I suffered from tight calves when I started, a change of footwear sorted that out.

The main thing is to finish each run, if you need to slow down to just above walking pace then that's fine, take a look at Japanese Slow Running, lots of people swear by it.

The only way to find out the pros and cons for you would be for you to start the first run and see how you go.

[Oldfloss Administrator Graduate]

Welcome..well done..and...check this essential reading out before you begin..

healthunlocked.com/couchto5...

The mantra is, slow and steady...keep posting for terrific support and encouragement, and simply enjoy!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

You can expect your life to change in ways that you can not yet imagine.

Enjoy your journey.

[Grannyhugs Graduate]

As I say to every newbie - listen to @Buddy34 always. This plan really works and you'll get loads of advice and support on the forum.

[Ssasqueen]

I started it in January and am still enjoying it. I run outside and loved watching the small changes as seasons change.

I’ve a also enjoyed listening to music while I run - the couch to 5k app works well with Spotify or BBC sounds and just cuts across the music with instructions when you need it. I think that the music and being outside improve my mood.

I found deciding in advance when I was going to run each week helped to get me out of the door and I ran in all weathers.

I’ve lost weight but even better for me my shape improved and I gained a waist.

I’ve been amazed to find how much I’ve enjoyed the c25k process and I’m now working up to 10k.

I think you’ll enjoy it only downside for me is I now want to spend all my money on running kit

[2Tired2Run Graduate in reply to Ssasqueen]

Ditto to everything you've said .... including the 'obsession' with spending my cash on running gear now - new trainers, waterproof socks (can soooo recommend), leggings .... the list goes on! 😂🤣😂

[Ssasqueen in reply to 2Tired2Run]

Waterproof socks? Genius

[2Tired2Run Graduate in reply to Ssasqueen]

My sister does triathlons and recommended them (sealskinz) and they really do work ...game changer for me.

[Wenderwoo Graduate]

I’m 59, overweight and not very fit. I started a week ago thinking I would be huffing and puffing within a few minutes. But if you read the “How to.......” post thoroughly, warm up, take it VERY slowly, do the cool down stretches, and you will be fine. It really surprised me, and I’m so chuffed. My view is take it really cautiously, and build on that. Good Luck 😁

[Alast]

I'm new to this too, probably a similar age and level of fitness (I play squash but don't swim). Thanks to the great advice and support on here, yesterday I completed week 1 and this morning was disappointed when I woke up and realised that today is a rest day, I want to start week 2! I'll echo the advice given to not worry about speed (that was one of my initial hang-ups), and I'm also finding myself drinking a lot more water than I used to. I've never been a runner, even as a child, so it has taken me a while to adjust my head into realising that I can do this. I have invested in a good pair of running shoes which I must admit were a revelation being so light & comfy, plus for me, they were also a psychological 'push' in that I could say to myself "Well, you've invested over £40 in these running shoes, you've got to use them otherwise it'll be a waste of money!" Currently I go out very early in the morning, when it's dark so that no one can see me, plus it doesn't interfere with my working day. I'm obviously feeling less self conscious now as yesterday I went out an hour and a half later when it was almost light! Just go at your own pace and see how you get on, there is certainly no rush, concentrate on the C25K bit and forget the 'in 9 weeks'. I did two practice weeks of 2 week 1 sessions to learn my pace and get to understand things before starting 'properly. My goal is to complete the plan, but will not move on to the next weeks schedule until I've completed the previous one, if I have to repeat weeks (or even go back one to re-build my confidence), I will do, I'm only doing this for myself.

I wish you the very best of luck with this, the benefits are enormous. Keep posting on here, everyone will support you.

[Debston Graduate]

Great decision to get started on the C25K programme - you won't regret it! Slow and steady, make sure you take at least a day off between runs and be sure to keep posting on here - the support is amazing and really keeps you going! ☺

[annette57]

Thank you everyone who has pointed me in the right direction. Unfortunately I came down with the flu, which has left me with a terrible cough. I went for a walk to the shops today and came back feeling exhausted. Can't wait for this all to go, my mind is willing now, which is a good sign but physically I am wrecked. Thanks again. I will keep reading your tips for success. Three weeks now, so I must be nearing the end.