Couch potato

[Linda3007]

Plan to start couch to 5k tomorrow, have not done any type of exercise in over twenty years does anyone have any tips

[Sham19]

That’s the first hurdle we’ll done 🙂. Follow the plan it works! 🙂. It’s more about jogging at a pace where you can still comfortably hold a conversation. It’s not a race. If you struggle at any point just slow down. . Some people’s jogging pace is slower than their walking pace believe it or not🙂 Wear good supportive trainers and suitable clothing. And most importantly enjoy it 🙂

[Linda3007 in reply to Sham19]

Thank you

[Buddy34 Graduate]

Great you want to start c25k. Just go slow and slower again if needed and remember to drink lots of water per day and not just on run days about 2-3 litres it really helps.

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

[Linda3007]

Thank you, it’s silly I know but I am feeling really anxious

[Buddy34 Graduate in reply to Linda3007]

You'll be okay and we are all here to support you and cheer you on 🎅🎅

[MarybellM]

Hurrah! Good for you! If you follow the plan to the letter it will work for ANYONE. I do leg stretches before and after runs and I never had any muscular pains throughout the whole programme. Jog in a relaxed way. If you feel tense, smile. Keep your shoulders loose and look ahead, not down. Some days may be tough to get motivated - on a couple of rainy, windy days I wanted to stay in bed - but once you grit your teeth and apply some old-fashioned discipline, the feeling of achievement is euphoric when the run is complete. Enjoy!

[Womangolfer Graduate]

As everyone has said follow the plan, drink plenty fluids every day, do your stretches, go slow and don’t put too much pressure on yourself. Enjoy

[parktrotter Graduate]

Great day to start. I have loved doing this being totally unfit to start. I was the couch. Took me a while to get to Week 4 ..sometimes I repeated weeks if I didn't feel ready to go onward. Good luck ...

[Idkwhattodo123]

Good luck Linda

[Pebblesrun Graduate]

I’ve hated the thought of running all my life but this plan really works. I actually look forward to the runs. Just done W6R2, upping my speed a little for the second part. Go for it LINDA3007, take it steady, focus on one run at a time and you’ll amaze yourself.

[Jazzyrunner Graduate]

Well done for committing to it! I know it seems like a big hurdle, but honestly the plan is amazing. I graduated recently and now love running, all down to the amazing plan, NHS app, and this forum. Stay very slow, keep posting and reading on here - and enjoy it!

[Linda3007]

Thanks everyone, first outing tomorrow morning hopefully I will survive and be able to share my experience with you all afterwards

[Jell6 Graduate in reply to Linda3007]

Excellent!, I'll be running in the morning too, let's go together 😊

[Linda3007]

You will be home showered and had breakfast by the time I finish the warm up lol

[Redvic97 Graduate]

As everyone says follow the plan and go slow. I’m on Week 8 and I never thought I would be able to run or look forward to it. At times I have had to to drag myself out but I never regret it. It’s a great plan and the support on here is amazing. Good luck and keep us posted 😊

[MarybellM]

Jell6 has a good point, which helped me stay motivated. I always think of all the thousands on this forum, running together in a big happy, encouraging crowd. If I feel unmotivated I imagine you all running with me, as we carry each other along. Ok so I’ve had a wee glass of wine with my dinner....but seriously I have had strength from that thought in the past!

[Jenpoh]

good on you for starting. You will survive and thrive. I am just starting out too (I’ve just finished week 2). The hardest thing for me was getting out of the house - by the end of the run I’m always surprised by how it was not as bad as I thought it would be. We’re all in it together. Be kind to yourself. One run at a time. 🏃🏻‍♀️

[Portlandprincess Graduate]

Follow the plan. Do not run consecutive days. Get good buds and music. Run in beautiful places. Run very slowly...indeed. and really really enjoy it. You will if you persevere get into a place where you forget you're running 🤔 No really!

[Min55 Graduate]

Me too. I completed in June this year but I stopped. Starting this morning.

[Healthyfirst]

Good luck, about to do my first run as a none exercise person I will let you know! We can do this.

[Linda3007]

Well I am back, hot & sweaty but feeling satisfied. I didn’t manage the runs but I did manage to walk at a faster speed and do so for 30 mins. I have decided next time I will start running, just needed to achieve something positive today as I was feeling very anxious before I started.

[Jazzyrunner Graduate in reply to Linda3007]

Well done, that’s the hardest bit. Now you can relax and just follow the programme! I did find posting on here regularly helped 👍🏻

[Linda3007 in reply to Jazzyrunner]

Thank you

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your decision.

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

Enjoy your journey.

[DaisyCL]

I’m a week in front of you. The thought of it is far worse than doing it I have found and like you not a runner! Whilst I can’t say I feel fab when doing once home and showered I feel much better during the day! Good luck and take it slowly but steadily!

[Alast]

I'm late to replying here Linda but well done from me too. I'd say stick with it, take it at your own pace and listen to your body. It's OK to ache (in my experience I'd say that's compulsory!) but it's not OK to feel pain. Before I started this I expected that I would simply transform from a non runner into someone capable of running 5K in only 9 weeks, as soon as I tried W1 R1 I realised that it was going to take me a lot longer! My philosophy now is that I WILL complete C25k, but in my own time. If I find that I can't complete a run, I'll just consider that a practice, then try again in 2 or 3 days time. I will not move on a week until I have completed three consecutive runs (with rest days obviously). If I need to drop back a week, to further build my stamina or (more likely) re-build my self confidence, I will do, it's not a problem. Although I'm using the word 'run', it's not a race, it will take me as long as it takes. Another good thing that you've done is finding & joining this community, they are the nicest, most helpful and supportive bunch of friends (who I have never met) that I've ever had. Keep posting and keep on keeping on, you can do this, enjoy...

[Linda3007 in reply to Alast]

Thank you so much, such kind and wise words.