Just thought I'd put a few thoughts together after day 1.
If you want to get up at 5.45am dont set your alarm for 6.45! So, no I didnt do the run this morning, but I did it as soon as I got home from work. Lesson learned.
That Ron Hill running jacket doesnt make it any easier.
It hurts. I hurt. Everything hurts. Why am I doing this to myself.
Before I set off.. "I think I could skip wk1"; 5 mins in "yeah, I can skip wk1"; 10 mins in "I think I need to stick to wk1"; 15 mins in "OMG is there a wk 0.5"?
2 more runs to go.... "how steep is that hill? It's never been that steep in the car. Please Michael, dont make me run up that hill". Michael: "and go".
60 seconds is a long time. 90 seconds isnt long enough.
The support on here is amazing. I'm really grateful. My wife will hopefully be joining soon and I know she will appreciate you guys as much as I do. Thank you.
So I've done it, I'm officially 'off the couch'. But I cant give up all my old habits. I'm now celebrating with a glass of wine and a cheese board.
Roll on Saturday, I'm ready for you.
Written by
RunningMigster
Graduate
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I remember those thoughts so well. There always seemed to be one more 60 second run to do; I was convinced the podcast had got stuck in some sort of loop.
Main thing is, you did it and it does get easier (you can trust me, I'm a referee...) You've nailed the hardest one, now just build from there.
Don’t worry... we may have got ourselves to elite levels of unfitness, but it’s surprising how quickly you can undo that. I almost didn’t post here after run one... I could have happily disappeared never to run again... that was last summer, in a couple of weeks I’m running a half marathon. Just keep control of the pace, and let the plan do its magic. You’re gonna be amazed at just what you can do a lot of times on your journey
We had a moment of inspiration to start this, and run one is a reality check... it’s still the toughest run I’ve ever done... but you’re thinking the right way, that beast of a run is adding to your motivation... run it again next year and you’ll feel like you haven’t been out running.
Kinda. I actually started running on Nike Run Club... but that ended badly! For a beginner it thinks 2 10 minute runs and a 20 is the way to go... I can tell them otherwise, it was impossible. I still use NRC and I did throughout C25K. I actually finished the plan by using their guided runs of the right length from week 7... but the “kinda” is important... I tracked the runs the whole way, but I just closed the app afterwards until week 8/9 I think it was... the only stat that matters at the end of this plan is 30 minutes, getting thinking about distance and pace is counterproductive. Of course afterwards I did look at those early stats, and my progress was there to see, so tracking is a good thing. Just remember that slower running will develop your fitness better than chasing pace.
Thanks for this. I think one of the things I've quickly learned from this forum, is to manage my expectations. I do wonder if 1 or 2 bad runs could be counter motivational.
Tough call. And to be honest, I should probably worry more about footwear right now lol
Yeah, shoes are the most important bit of kit... good, well fitted, running shoes make a huge difference
Us blokes have a bigger natural tendency than the ladies to need to run flat out... once we get that under control it gets easier! Slow down to speed up is a good running mantra... not every day is a race day, and none of C25K is. I was reading an article by a marathon coach, obviously he works with people who are experienced runners, and the first thing he does is tells them to slow down.
Tough runs are what we are here for, we’ve all had them... and the next one is almost always much smoother. Running is as much about not quitting as anything... if a run can’t be completed, it still added some fitness so nothing is lost... and that run is still there waiting for it’s butt to be kicked.
Love this post!!! Well done for getting started. We all feel your pain. Good for you and we all can’t wait to meet your wife when she starts too.
It really is, our first run we plodded off too fast and within 1 minute my breathing sounded like a sick train and Willow was bent double gasping for breath, so go slow enjoy the scenery read the tips on here and plod on, if you find some of the graduates first posts you will see how far we have all come
Well done!!! You should be very proud of getting of the couch and getting started. After setting your alarm wrong it would have been very easy to have put off the run today. Check out the strength and flex section on here to help build up strength between runs.
Well done! And as everyone says, if it’s difficult just slow down.
One comment on tracker apps - it looks like some (all?) apps that talk to you pause the C25K audio while they’re talking. So your runs and walks get longer....
Footpath is good for route planning and navigation. I have a Withings watch that does nice tracking of your runs with maps, etc. but that might not be a week 1 purchase....
I think a double (or maybe even treble) well done is in order here! After your alarm setting mishap it would have been very easy to think 'oh well, I'll do this tomorrow now instead' (and we all know that tomorrow never comes!). Well done too for having the motivation to force yourself out for a run in the evening, if I tried that I'm sure by the end of my working day I'd have a bundle of excuses in my head why tonight wasn't suitable. The final well done is for making me smile with your post, I could really identify with what you were saying there but can reassure you that it will get easier.
Although I've only used them a couple of times I've found that using the podcasts seems to make things easier for me than just using the simple app. Maybe it's the distraction of the music or just the beat that helps me along I don't know, but as someone else has mentioned, if you use the podcast, make sure to download it instead of streaming it. If you lose signal during your run it will freeze or stop, and then you won't know where you are or how much longer you have to go. As I love (free) gadgets, I'm also using Map my Run when I go out, just so that I can compare things. I do a there & back run, turning around at the half way bell (in the app, but not in the podcasts), so although I know I am going slightly further each time (which I find encouraging), this app tells me how much further (and as it measures down to two decimal places even a small improvement is shown!). I look forward to reading about your nrxt run, I'm planning/hoping to run Week 2 Run 3 tomorrow morn ing.
Well done for starting your running journey 👍. Recommend you buy running shoes from specialist running shop asap. You’ll be less prone to injury & having spent the money, motivated to continue. Regardless of anyone’s physique they look at gait, posture & foot strike. Be prepared to spend 30mins or more choosing correct shoe for you. Enjoy & trust this awesome app & welcome to the forum 👍😁
Best thing I did. Was self-conscious in shop as overweight but they put me at ease. My running shoes incredibly comfortable. I’m on week 6 already lost a stone & feel great. When I started used tracking apps but was focused on distance & speed. Now just use C25K & enjoy running for what it is. Good luck with your running journey you’ve made a positive step. 👍😊
Yes I believe you will. Stick to the plan & run every other day. On the rest days it’s important to take it easy but go for gentle walk or yoga as will aid your recovery & drink plenty of water, 2litres min per day. You’ll soon be reaping the benefits
Don't run the hills! I still struggle with them after graduation. It's one of my goals but I couldn't have done it before, certainly not at the outset. Be kind to yourself and keep your runs as flat as possible. If you can vary the terrain and routes, it really takes your mind off, 'When will he say, "that's it for now."' It gets easier. Trust us and WELL DONE.
Thank you. One of the things I never considered was, just how do you plan a route when you dont really know how far you're going. Just another learning curve
As for planning a route, this is what I did. I've decided to start off (and obviously return to) home, so whilst driving around have looked at the pavements and have decided which direction to set out in. Before starting week one I decided that 15 minutes (I run to half way then turn around) should take me 1.5 - 1.75 Km, so simply measured out in Google Maps my intended direction to 2 Km. I've also been slightly crafty (I think) in that my route has a very slight incline and where I turn around is the highest point, so it's all downhill on the way back! Another benefit I'm finding with this method is that as I improve, I can see I'm going (slightly) further each day which is a great visual morale booster too. (I use the Map my Run app on my phone too so that I can accurately measure the overall distance for the same reason).
Well done! I just redid w1r1 today and the first run is unbelievably long. I remember when I first did C25k my thoughts were similar:60 seconds does not equal 60 seconds and 90s is shorter than 60. I also thought, well how hard can w1 be... hard! You’ve done the hardest by starting and just make sure you stretch and keep walking if you start stiffening up in the day, hydrate and I think next time go slower! But well done and great that your wife will be joining too
Different types of fitness I think... but yes you will see a difference; for me I noticed it in recuperation times, suddenly, I think in week 4, I felt fine post run much sooner. There is a sister forum called strength and flex and it has good links to improve core strength, which will really help you as a runner. Looking forward to seeing your progression
The worst bit is when you don’t realise the podcast has frozen and you think “blimey I seem to have been running for about 15 minutes!!!” And then you realise ... YOU HAVE!!!
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Soooooo week 1 COMPLETED! 
First outside run. Wk1 run 3
Well that was messy!
Eight months since starting C25K
W9R3- Graduation day
