Newbie

[Penie]

I've just "completed" run 1 (I didn't actually manage all the runs). Oh my god my calves.were shouting at me and I was so out of breath. But I didn't die so I'm going again after a rest day 😳🙏😁

[Sammie1968]

Well done you...im on week 1 run 3 tommorow

[Penie in reply to Sammie1968]

Oh well done. How are your legs ?

[Sammie1968 in reply to Penie]

Not to bad .. just everything wobbled when I ran lol

[Penie in reply to Sammie1968]

😁

[Heidihedgehog in reply to Sammie1968]

Just completed that one tonight! I feel like I have improved even in just a week! Good luck tomorrow x

[Penie in reply to Heidihedgehog]

Thank you. That is encouraging to hear. Well done you.

[Hidden]

Hi 👋🏻 and welcome! Firstly well done on getting started and getting out there for run 1. It sounds like you were going fast on those runs. One of the first things to remember on this program is that each run should be taken at a snails pace. That way you’ll be able to complete all the runs each time. Good luck and let us know how you get on 👍🏼

[Penie in reply to Hidden]

Thanks so much for the tip. Maybe I was as my tendons were also hurting. I have never ever ran ever before 😁

[Botwocker]

Good on ya. On my 1st run my shins the day after... omg! But I carried in for 2nd run took smaller steps and slowed down (not that i was running fast before but obviously took much for my bones!!!)

Run 3 in the morning hoping to dodge the rain!!!! Fingers crossed for you next run x

[Penie in reply to Botwocker]

Thanks, I thought I was going slow, but will try a bit slower for run 2 and see if I can get them all in. Dont want to let Michael Jordan down 😁

[Botwocker in reply to Penie]

Smaller strides too I'm tall so leg stride is biggish I read somewhere on here about foot fall being under torso and not to land on heels lol so don't run like any person u have ever seen running well and u might nail it x

[Dowat Graduate]

Very well done for getting that first run done. Big congratulations. Keep it slow. Smile and enjoy. Happy run days.

[Penie in reply to Dowat]

Thank you. It seems even slower is the key. Will definitely try

[Dowat Graduate in reply to Penie]

Yes it’s definitely the key. I’m repeating c25k at the moment having had time out re injury. I’m real slow now and careful to be slow and so far so good. Even though I’ve been running slowly my fitness has rebuilt so I’m going to stick with ‘slow ‘ for the foreseeable! Keep running. Keep posting here too.

[Penie in reply to Dowat]

I will thank you. I'm so impressed with all the advise.

[Redvic97 Graduate]

Well done on getting started. That’s the first hurdle done ✅ Look up Japanese Slow Running if you haven’t already done so, make sure you drink plenty of water (2-3litres a day even on non run days) and make sure you stretch after each run. Good luck and keep us posted on your progress 😊

[Penie in reply to Redvic97]

Thank you. I did not realise the speed had so much impact. I can definitely think about that next time I go out.

[dbeuro Graduate]

Well done! You've already done more than most people ever do. If its any encouragement I did my first run tonight and I am 74 years old and overweight. I managed all the runs. Roll on Friday for run 2.

[Penie in reply to dbeuro]

Wow. Well done you. You did better than me. But in going to do run 1 again and slow down. Good luck to you

[Speedy60 Graduate]

Take it slowly and remember to do your cool down stretches.

Make sure you stay upright, don't sink into your hips. Keep your head up. Sounds weird, but try to keep space between your ears and shoulders. Keep your bum tucked under and your hips rolled forward. Your feet should be below your bum. Don't stretch out in front. Take small strides and lose the ground behind you, rather that grabbing it from in front. If you want to increase speed, increase your cadence rather than lengthen your stride. Land mid foot and use the ball of your foot to propel you forward. Heel striking will send stress up your legs, slows you down and can lead to injury. Front foot striking can put stress on your toes (my friend stopped running after stress fractures to two toes).

It sounds like a lot to remember but after a while it comes naturally. I had lower back ache when I started running. I watched videos on YouTube that helped me, and advice here. Sorry if I'm rambling, good luck 👍

[Penie in reply to Speedy60]

No not rambling that is all great. Maybe I was taking too big strides. It's all a great help. What a fab forum this is 😊

[Speedy60 Graduate in reply to Penie]

No problem. I always took two rest days rather than one. It took longer to graduate, but who's counting? I've only recently started running every other day, but I'm quite ancient 😉

[Penie in reply to Speedy60]

I like the way that it takes as long as it takes. I'm going to eventually build up to a park run. But I'm happy to see where I go with this. Thanks

[CJMumma Graduate]

Congratulations on getting started. Agree it does sound like u ran a bit too fast so take it slow and repeat run 1. Only move on to the next run when u r able to complete each one in full. Make sure to take rest days between each run and drink plenty of water. Good luck and keep us posted! 😊

[Penie in reply to CJMumma]

Oh thanks I was wondering about that whether I should repeat before moving on. I will do that until I can do all the runs. Thank you 😊

[Heidihedgehog]

Keep going, you've got this! I was the same on run 1! Run 2 went better and didn't hurt as much! Just finished run 3 today and actually felt like i could have added on a couple of sets! Good luck for the rest of them!

[Penie in reply to Heidihedgehog]

Wow. Well done. There is lots of hope for me then 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on

getting started.

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

Enjoy your journey.

[Penie in reply to IannodaTruffe]

Thanks so much. I will have a look

[ButtercupKid Graduate]

Well done you for getting out there ⭐️ Don’t worry if you need to repeat. Your body is telling you it’s not quite ready. Take it slow and steady and you’ll find you soon build up your stamina and fitness. I took nine weeks of repeats to conquer week 1, so you’re doing much better than me 😄

[Penie in reply to ButtercupKid]

That is good to know. I'm going to repeat run 1 until I can do all the runs. I'm so impressed with all the advise on here. Good luck

[ButtercupKid Graduate in reply to Penie]

And to you. You can do this 😀

[AnyUser Graduate]

Well done! Take it gently and be kind to yourself 👍🏃🏽🏃🏾‍♂️🏃‍♂️🏃🏻‍♀️

[Penie in reply to AnyUser]

I will, thank you. What a great group this is.

[Wenderwoo Graduate]

Well done! As well as going slowly, try to do the warm up/cool down exercises - both are linked in the How to post. It will help with the aches and also help prevent injury 👍😁

[Penie in reply to Wenderwoo]

Thank you, good advise 😊

[RunningMigster Graduate]

Welcome to the gang!

As you can see already, you'll get lots of support and advice on this forum.

Keep posting and you'll get lots of encouragement

Happy running

Mig

[Penie in reply to RunningMigster]

I know it's such a fab group. I am definitely inspired to get out again. Going to repeat run 1

[TurnTheTide]

Hi, well done and keep going, the community on this forum will really help. I completed wk1 r2 today and was even more amazed than after r1 to still be alive!!

[Penie in reply to TurnTheTide]

Yay well.done you. 5k here we come