Literally can't run

[Lufcmaz]

So I'm attempting the couch to 5k but I'm really struggling. I can walk 10k easily but have actually signed up for a 10k race ( in 6 weeks )and realized I can't actually run, like I can't manage the first 60 seconds!! I have bad asthma and running in this weather doesn't help. Is there any advice for me please

[islandrunner Graduate]

I don't have asthma so can't advise on your own circumstances.

When I originally did this back in 2015, I couldn't run for 60 seconds either, if I remember rightly, I managed 3 20 second runs. So I just built it up from there, took a few weeks before I could do week 1 run 1 successfully. Subsequently (about 5 months later ?? ish) was running 10k.

So build on what you can do, if you manage 30 seconds, do 30 seconds and the rest walking. See how many out of eight you can manage. Then on the next run, add a bit more (40 seconds or whatever), until you can manage 8 one minute runs.

Run slowly !!

[Antdan in reply to islandrunner]

I'm the same I want to do an app B2C bed to couch! Prior to couch to 5k as spoke to quite a few who just can't manage this!

[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 DOWWWWWWNNNN!!

C25K is about stamina, not speed.

Never fear, if you stick with this, you will be running for thirty minutes non stop in a few weeks time.

Enjoy your journey.

[Tasha99 Graduate]

Get a turbohaler. Also as you run your asthma will improve. Wearing a buff over your mouth helps when it’s really cold.

[AlMorr Ambassador Graduate]

If you are just starting C25K, I would not advise you to run a 10K in only 6 weeks time.

The C25K program/course lasts 9 weeks, after you complete and graduate at run 3 of week 9, there are about what we call about 6/30 minute consolidation runs, after that if you wish to run a 10K there is the Bridge 210K podcasts, however, if you do wish to compete in that 10K you could run/walk it, not run the whole way, if you did, there is a danger that you could get injured.

[Grannyhugs Graduate]

Well done for starting. Realistically you won’t be running the whole of your 10k race in 6 weeks time. Are you wanting to start running - if yes this is a great plan, it takes 9 weeks to build up to a run for 30minutes. If you feel you have to do the race due to sponsorship then save your health and prevent injury by walking most of the 10k, everyone will still be delighted to pay up. Good luck yo you, take care.

[Lufcmaz]

Thanks everyone I know bits cheating but I've just tried week 1 run 2 at home ( lucky I have a large lounge) and managed the first 3 runs and 45 seconds of the others but obviously this isn't going to translate the same outside. I'm definitely going to invest in a buff to see if that helps. I'm looking to start running properly but the reason I chose the 10k was because I'm comfortable walking it and maybe throwing in some jogs. I have signed up for two half marathon next year so hopefully this program will put me on the right path.

[IannodaTruffe Mentor in reply to Lufcmaz]

Doing too much too soon is one of the commonest causes of injury, which can stop you dead in your tracks for days, weeks or even months.

Training plans like C25K are designed to gently condition your body to the rigours of running (often underestimated by new runners) while keeping injury risk minimal.

There are no safe short cuts.......please follow the plan.

[allyjo_82 Graduate in reply to Lufcmaz]

When you say you ran in the house, do you mean on a treadmill? If so that is fine! Since september i have been doing most of my running on a treadmill and i fond the outside runs i do i am vastly inproving every time. Of course you need to include outdoor to condition yourself for it but maybe do half and half? The other advice all seems fantastic and way more knowledgeable than i could offer. X

[shrinkingjaz Graduate]

Please check yourself out at a doctor regarding your asthma and running. It's always good to do that!

The biggest thing I can say is to run slowly. And, I mean, slowly. S l o w l y. And just when you think you're running very slow, run even slower. People will walk faster than you. Snails will move faster than you. And that's TOTALLY okay.

I've heard that the difference between running and walking is that with running, both your feet are in the air at the same time, and this doesn't happen when you're walking. Getting used to running is getting your body used to the motion of running, the muscles used, the rhythm, how to breathe, posture.

Take it slowly. Super slowly. Speed will come.

Don't beat yourself up if you can't finish one of the runs in the program. It takes people months, if not years to finish. You do you, and you do the best you 😊

[Runawaytrainer Graduate in reply to shrinkingjaz]

Completely agree! I aim to run slowly so I never feel puffed. That way I found I could run in really cold winter air and not get a cough. I have a buff but didn't always need it. Parkrun pushes me to run faster, so I'm not sure how that will work out this winter.

[SueAppleRun Graduate]

Wrap a scarf round your face so you aren’t breathing sharp cold air, run really slow and drink loads of water every day it does make a difference

Good luck

[Precentrix Graduate]

When I started I couldn't run for 60sec. I had to repeat week one of the programme. It was super embarrassing for someone who thinks nothing of walking 35km or more per day on the Camino, wearing a rucksack.

I finished in late August. And while I am still SLOW, I can now definitely RUN. Your body has to learn, or relearn, how the heck to do that. I sucked at athletics at school and I don't think I ever could run, even when I danced and swam a lot.

Take your time, and think of the "weeks" as stages rather than actual weeks. Don't move on until you are comfortable. I took about twelve weeks, not including holidays.

[Irish-John Graduate]

When I started I had

Two forms of Asthma - cold induced and, ironically, exercise induced.

I still have

Screwed foot bones that necessitate wearing steel orthotics.

I was

Forty pounds overweight.

Just two years off a near-forty year twenty plus cigarettes per day habit.

I had

Literally never run more than a hundred paces in my 56 years

And

Day one saw me in such bad shape - bent over double trying to breathe through both ends of my body and thank God and my bank balance successfully stopping an onlooker from calling the Paramedics because I also had "a blue tinge around my lips and eyes" - in other words, I came within a hairsbreadth of having a heart attack.

Now

Three years later I haven't had an asthma attackbinnover two, and have -slowly and steadily - proceeded to doing Half Marathons. And found running to be a truly awesome experience on a hell of a lot of levels.

Read all the advice here, read a few of the beginner posts of present graduates, get the nod from your Doctor and join us.

You really WILL end up being able to run as a result, as totally unlikely as that seems right now believe me.

Wishing you many happy miles in your future

[fionaB1]

I wonder if you have access to a gym or local sports club to see if you can try and run on the treadmill? As this will help with the damp climate that may not be helping with your asthma. Also I wonder if breaking it down to shorter runs and build up? So start on 10 sec jog then 15 then 20 then 30 as that’s better than trying to go for the 60 and struggling. I’m new back to running after knee surgery and it is hard but if I can’t do what they are saying I make it work for me by cutting the length of time on the runs and just ensure your walk is brisk? Just my thoughts but you can do this x

[Hazel10 Graduate]

You will find it difficult to enjoy the C25 with a 10k hanging over you in 6 weeks time. Aim for that next year! Def get doctor to check, def wear face guard so air is easier and go as slowly as you can. I did 5k four months after starting and that was a moment! There is NO rush - literally 🤣. Good luck.

[SteveA45]

Look up Jeff Galloway and his Run-Walk-Run method. He has plenty of books on it, and there are videos and articles available on the Web.

[Dn2000]

Stay positive! And keep going maybe slow the pace down...im not a runner, im not built to be a runner really but im onto week 6 ! It is doable just take it one step at a time

[Dadthefish Graduate]

Hi Lufcmaz, I completed C25K last month and did the whole thing on the treadmill as didn’t feel confident enough to run outside as I too couldn’t really run (I’m 53 and started the programme weighing 20.5 stone). I know the ultimate aim is to run outside but it may help your stamina to at least start indoors so you’re not at the mercy of the changeable weather until you can run for longer. You can adjust the gradient on the machine to simulate running outdoors to some extent but obviously it’s not a complete substitute for actually running outside. Regarding the asthma it may be worth just speaking to your GP for further advice that may be able to help you with this. Good luck, you’ll get there👌

[Jens68 Graduate]

I also have asthma so I completely understand. You must, must, must take your asthma meds, even if you think you are ok. I’m now running regularly and have just been given a stern talking to by my asthma nurse who has pointed out that even though I think I’m ok, I’m not. This morning was a real struggle for me. The cold snap made me gasp for air like a fish out of water! Don’t give up. You can do it. Do take care though.

[Doddery123 Graduate]

Are you running before you can walk? Well you can walk it. But running is more stressful on the joints. Half marathons next year? I guess they could be at the end of the year. But unless you plan a run walk approach you will end up with shin splints or worse! It's good to have goals. Make sure they are ones that will not injure you though! It's not worth that...

[rosemel64]

I don’t have asthma but this is about my 4th attempt to couch to 5k. I’m now starting week 5. What I found I was running too fast. I find it easier now as keep my pace slow and steady. If you can only do 30 seconds just build it up from there. All the best 👍🏻

[MAx1973]

You have time, you can build on what you can do, but I advise the following: 1) You won’t run the whole 10k, but you could run the first 5 VERY SLOWLY, and aim to walk the remainder briskly. Psychologically, this removes the anxiety of the event. 2) Everyone is different, you will get there, but don’t set yourself a target based on other people’s speed/fitness progression/expectations. 3) Remember that this is a change to your lifestyle for

the rest of your life - you don’t need to rush it. 4) A 10k race is a good starting point because you’ll always have the knowledge that you did it, and also you’ll get a sense of the pace/distance/level of endurance required. You’re doing fine x

[Fleetnot Graduate]

I would agree with those who say 10k is a tad ambitious. Is it your chest or legs that struggle? I have chest issues but found it was my legs, they wouldn't and still don't 'lift up'. However I persevered but took a lot longer than 9 weeks. I just repeated a run until I could complete it and possibly do a bit more. It got easier towards the end and I still do 2-3 runs a week often using week 9 of the app. It is worth persisting although people often day they saw me out walking when I think I am running!

[Blondefordy Graduate]

Hi there - I'm in my 50's, overweight, menopausal and have mild asthma and when I first started the programme - I only managed 4 of the 8 x 1 minute runs. Feeling disheartened and defeated before I'd even started, I turned to this forum for advice and saw lots of people telling me to SLOW DOWN and pointing me to the 'Japanese Slow Running' technique. Since I saw the light (check it out on Google), I've now graduated and can run for 30 minutes (albeit still very slowly) but I CAN DO IT!!

Take at look at the technique and consider using it (it's essentially jogging at walking pace) but it does work and does build up your stamina.

Keep at it and give it a go - you've nothing to lose and everything to gain! x x x

[MelwynD Graduate]

Try the N2K (none 2 run) program. I also had signed up for a 10K about 3 months before I started C25K. Because I live in a polluted city I did every single run on a treadmill and then just went for the 10K. I probably ran only 65% of the distance, but I still ended up in the top 40%. So even if you don't run the entire distance you can still have a decent time. Lookup the jeffing method as already suggested by someone.

[Draccy]

Have you tried a treadmill to get you into it ? I'm 6 stone overweight, have fibromyalgia and arthritis and started on a treadmill doing 1 min walk, one min jog. Within 4 weeks I'm jogging 25 mins. I don't have asthma but guess inside training is better for you ? I know jogging outside is harder than the treadmill but it might just give you that start and build your stamina.