After 1st run, I don't know if I can do this.......

[Seathy]

Done my 1st run yesterday and seriously underestimated how challenging this is going to be for me. I probably briskly walked more than I did running 😩. I'm 20 stone at the moment and was hoping to get some reassurance that this will definitely get easier? 2nd run tomorrow but feel like I'm putting lots of pressure on myself to rigidly stick to running when told. Help!!

[GoGo_JoJo Graduate]

It does get easier... but firstly, did you read the guide first and were you going slow enough?

healthunlocked.com/couchto5...

Obviously carrying the extra weight will make it harder but there are lots of users here who have done it and I'm sure they'll be along shortly.

The main thing is to slow right down. If you can't manage a session the first time, don't worry, just have a rest day and try again.

You really, really can do this.

[Hidden]

Undoubtedly being overweight makes this more challenging. HOWEVER not impossible. If it feels too much; repeat weeks or runs until you feel comfortable. Keep coming on here to chat and get support. You can do this and running plus a healthy diet will lead to big changes

[UnfitNoMore Graduate]

Welcome and well done. July 2018 I thought there’s no way on earth I could ever run 30 minutes after my run 1... today I completed a half marathon for the first time. You can do this!!!!

[Buddy34 Graduate in reply to UnfitNoMore]

Congratulations UNM. You should be so very proud of yourself. 😊😊👏👏👏👏

[Oldfloss Administrator Graduate]

Welcome... read the replies and know you can do this...many, many have felt like you and many, many many are still here and beyond.

Linked with a healthy eating regime this can be a winning partnership

Steady and slow... check out the post for Newbies... keep posting and enjoy!

[Oldgirlruns Graduate]

Yes you can do this Seathy! As GoGo-JoJo says, take it really slowly and stay well hydrated all the time. There’s no time limit - the plan is set for 9 weeks but you can take as long as you like, so if you have to repeat runs it’s not a problem. It will get easier but you could always do the first couple of weeks as walks to start with just to get into the swing of things. Start by brisk-ish walking, then on the running sections walk really fast which will get your heart rate up. You can then repeat the weeks but running instead of walking. We all started where you are and know what it’s like - and we all know you can do it! Off you go!

[Buddy34 Graduate]

So great you've started c25k. Carrying more weight can make it harder but not impossible. I was overweight when I started c25k but cutting out the chocolate and running 3/4 times per week has helped big time.

Try wk1r1 again and focus on going slow and slower again.

If you are really struggling ,before I started c25k I brisk walked 30 minutes twice a day for 4 months and when I felt I couldn't go any faster in the walking that's when I started running.

Good luck and let us know how you get on 😊😊😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

You are no different to thousands who have gone before you..........struggled on the first run and then doubted the possibility of achieving this.

Read the guide linked to by GoGo_JoJo follow the advice on pacing and give it another go.

In a few weeks time you will be running for thirty minutes........I lie not!

You can do this.

Enjoy your journey.

[Seathy]

Thanks for all your advice guy's, really appreciate you taking the time to help me. I ain't giving up on this...........

[linda9389 Graduate in reply to Seathy]

Perfect attitude! Follow the advice and I hope you feel much better during run 2 - don't rush!

[Wenderwoo Graduate in reply to Seathy]

Good! Just take it really slowly and you will surprise yourself 😁

[UnfitNoMore Graduate in reply to Seathy]

That’s great... with this all you need is no quit, and then you will succeed.

[SueAppleRun Graduate]

You will find all the encouragement and help you need here it’s such a great forum, keep at it and keep letting us know how you are getting on

[Dowat Graduate]

You’re a winner already because you’ve decided to do this. Loads of great advice already. Keep letting us know how you get on with each run. This forum is full of wonderfully supportive and inspiring people. Looking forward to your next post.

[Speedy60 Graduate]

You did the hardest bit when you put your running shoes on and left the house, so well done you 👏

Don't feel you have to only leave one rest day. I always leave two, minimum. Use the rest days to do some strength exercises or some other low impact sport like swimming.

I can't tell you how much I admire you for taking this challenge. You are an inspiration.

[tiggs1 Graduate]

As everyone else has said... it does get easier and you will be amazed by what you will achieve. Going slow and then slowing down even more was the key to it all for me and not giving in.

Well done on getting started, follow the advice given above and in the posts and enjoy it

[Justexistin]

Brisk walking to a good standard will help with everything before running. Or just repeat week 1 until you feel ready. Don’t be too hard on yourself, making the choice to do this is already a step in the right direction.

[Fiftysomethingnovice Graduate]

Hi. Well done on starting. Go slow and keep going. It’s not a race so don’t get breathless. Look up Japanese slow jogging as well. It helped me. Best wishes. X

[Enxo Graduate]

Hi - I started 5 weeks ago. I’m just over 21 stone and hate running. However i need to loose weight so I started. 1st week was the hardest for sure - currently bogged down in week 4 - things just keep “occurring “ to stop me running.

However without changing my diet I did drop 4 kg in 4 weeks. Just need the will power to get up and get out. Hard when the weather is bleak.

[mrrun Graduate in reply to Enxo]

It's gonna get tougher if you really hate this thing. Weight won't really drop until you hit some upmarket mileage of 10k plus per run, three times per week, or marathon training as it is called. Plus, your diet would have to be really on the watch then. When l was in situation to pick up the best option l eliminated the ones l disliked and was left with running, the one l love and enjoy. There are various choices other than the ones that you don't like or even hate, I mean why would you put yourself through that?!

[Allymally1]

You have done the hardest run. I thought that I would never manage and how long does 60 seconds go on for in that first run! It does get easier but I have found each run a challenge as it keeps increasing, however when you think back to the first it is easier. You need to channel your inner 🐌 and go as slow as you can. Good luck and this forum is invaluable with its support.

[Alast]

I'll leap in here and agree with all those above who've said well done for thinking about doing this and then getting out there AND doing it. Of course it's not easy, laying on the couch would be easier, but that wouldn't do you any good would it? I'd say to not set yourself any hard targets. When I first started I firmly believed I was going to be able to run 5K in nine weeks after going out 3 times a week, as soon as I attempted W1 R1 I realised that wasn't going to happen. Do it at your own pace & listen to your body. It's OK to ache but not OK to hurt. Foe me this challenge seems to be 75% mental and 25% physical, I need to have the confidence that I can do it. I've just started week 4 and didn't manage to complete run 1 until my third attempt. I'd already decided that if I didn't make it on my third go, I was going to drop back to week 3 to re-build my self-confidence and hopefully further build up my stamina, but in the end, I didn't need to because I slowed down enough to run for 5 minutes. Keep at it, and keep coming on here & letting us know how it's going. I wouldn't have got to where I am without the support of all of my lovely new friends on here. Well done to you again!

[Enxo Graduate in reply to Alast]

Hi - just completed W4.2. Agree 100% about mental over physical! Although I might push it even higher: 90/10. I say that as have just completed 4.2 and feel fine. It was blowing a hooley again in the sea front but it keeps you cool! Being a big bloke I do overheat quickly! Anyway, just lending my support to the OP! It is a challenge that you can overcome...let’s see if we can encourage each other to reach 5k! Go well!

[Enxo Graduate]

Oh BTW - I quite often leave more than a day between runs - things happen, life happens! However guilt eventually drives me out the door!