Help! Survived but need to repeat wk1!!

[TurnTheTide]

I can’t believe I’ve “run” (heeded the advice and took it steady) 3 times this week. Amazed and very proud. Definitely not ready for week 2, do I just click on week 1 run 1 to repeat the week?

[PaulS83]

If you completed all your WK1 runs, then you are indeed ready for WK2.

If you try it and can’t manage it, you can go back, or keep trying until you can.

Confidence and belief 👊🏻

But to answer your question, yes, just click on the run you want to repeat.

[TurnTheTide in reply to PaulS83]

Really? I am up for a challenge but can’t imagine doing more than I’ve done this week! I will try, as you say have a go at wk2 r1 and if it’s too much go back. Thanks for the push, I need it badly 👍

[PaulS83 in reply to TurnTheTide]

You will amaze yourself, I promise.

[Roxdog Graduate in reply to TurnTheTide]

Good luck. I am a lifetime non runner but this is working! You are proud of yourself for completing week 1 so believe in yourself! Good luck! Keep posting!

[Vegout25 Graduate]

Hi TurnTheTide, welcome to this fantastic app & forum. Well done for starting your running journey. Week 2 builds on week 1. It’s ok to repeat runs but you also need to progress. You’ll soon get disheartened if you never progress past week 1. Recommend you move onto week 2. Trust in the app as it works. At times you’ll struggle but we’ve all been there. Keep posting on here & you’ll get plenty of support & encouragement. The key is to run slow & slower still as it builds strength & stamina. Keep going you’re doing great 👍

[TurnTheTide in reply to Vegout25]

You’re right, looking back to Monday when I had to ring for a lift at the end (as I finished at the bottom of the hill and couldn’t move my legs) I felt ok in comparison today. It takes me a while to recover so I thought maybe I wasn’t ready to move on but hey, nothing ventured nothing gained! I’ll give it a go 😊

[PaulS83 in reply to TurnTheTide]

Having a really good stretch after a run is the most valuable advice I’ve ever received. It really helps prevent you feeling like you’re walking around in a pair of lead trousers for a couple of days. I do hamstrings, groins, hips/bum and calves. You can get loads of demos online.

I won’t describe what I look like during them though. It’d stick with you for a lifetime.

[TurnTheTide in reply to PaulS83]

Yes I do the YouTube stretches the link in the app takes you to. It’s a sort of reward! Definitely a plus there’s no one else around 😂

[Vegout25 Graduate in reply to TurnTheTide]

It’ll take time for your body & mind to adjust to this new exercise. Keep going as you’re on track & doing great. Really good you have someone to support you at the end of your run but even better that you are out there running. Well done, the hardest part was getting off the couch. Drink plenty of water as it’ll help your recovery & make sure you warm up & cool down properly to avoid injury.

These links will help you. They are copied from Administrator Iannodatruffle posts:

Pre-run stretches:

healthunlocked.com/api/redi...

Post-run stretches:

healthunlocked.com/api/redi...

[TurnTheTide in reply to Vegout25]

Thanks, the encouragement and support on here is invaluable. I’m almost looking forward to trying wk2 now 👊🏻

[Buddy34 Graduate]

Congratulations on completing wk1. I'm sure you're more than ready for wk2. But you can repeat any week or run you wish too.

Well done and have a great weekend 😊

[TurnTheTide in reply to Buddy34]

Thank you, I will move to wk2 on Sunday with confidence, just hope my legs and lungs follow suit!!

[Buddy34 Graduate in reply to TurnTheTide]

Just keep it slow, slow,slow. You're ready for it 😊

[Hidden]

Everyone has already given great advice. I will just add a link to a jogging technique that was recommended to me and really helped. It's quirky, but it works! It got me to W9R1 on my first C25k last summer before I injured my foot. I'm now following it again as I return to running. I ran W2R1 this morning. Good luck.

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[TurnTheTide in reply to Hidden]

Just watched this, the bit about landing in the ball of your foot seems to be the key. I’ll try it, there are some inclines (not exactly hills) that I struggle with and have to go slower on so maybe this method would be better. Thank you 😊

[Hidden in reply to TurnTheTide]

Hope that it helps. Good luck with week 2 - just pace yourself. Slow and steady wins the race 😊.

[Roxdog Graduate]

If you've completed week 1 try telling yourself that you can do week 2 - it's worth giving it a go - the programme is designed to build up. Unless you've found week 1 super hard!

[Joanney69 Graduate]

As everyone else has said, if you completed week 1, you can do week 2 😊

I was sceptical, but went out there & gave it a go - I completed week 2 yesterday 🏃☺️

Best of luck on Sunday, do post to let us know how you get on 😊 🏃

[TurnTheTide in reply to Joanney69]

Thank you and good job on completing wk2 👍 I’m feeling more confident by the minute with all the encouragement on here

[Wenderwoo Graduate]

I agree with the others, try W2 and you might surprise yourself. After all it’s only running for another 30 seconds, and you walk a bit longer too, meaning you only run 6 times instead of eight. And I also agree that the warmup/cool down exercises help massively - there are links to both in the “how to” post.

Well done on completing W1 👍😁

[Speedy60 Graduate]

Okay, I agree with the general consensus that you should give week 2 a go.

You probably will feel knackered after every run, but here's the thing - you don't get fitter running, you get fitter resting! Running causes micro tears in your muscles. When you rest, your muscles repair themselves and become larger to cope with the new stress you're putting on them. Therefore, when you start your next run, you will be fitter than at the end of your last run. That's the reason rest days are non negotiable.

Having said all that, most of us (especially us oldies) repeated a run/week at some time. Only you can balance pushing yourself and listening to your body. Good luck. 👍

[Hidden]

Week is 1 is the hardest week! If you've done week 1 you can complete the whole programme

[TurnTheTide in reply to Hidden]

I dearly hope so, it would be fantastic to get to the end and be able to run for 30 mins 👍

[Comfortnotspeed]

Why don’t you give week 2 a go? There are less runs. Take it slow and see what occurs? 😊

[TurnTheTide in reply to Comfortnotspeed]

Am definitely giving it a go!

[IannodaTruffe Mentor]

This post might help healthunlocked.com/couchto5...

[TurnTheTide in reply to IannodaTruffe]

Thank you so much! I’m starting to see that trusting C25K knows best is the way forward. I don’t need to think, I just need to listen and run and if my body says no that’s the time to repeat a wk or a run. I’m VERY happy not to think!!

[Roxdog Graduate in reply to TurnTheTide]

That's it! I am getting a bit concerned about how I'm going to do on tomorrow's run - just need to go and see what happens! There are always niggling doubts throughout but ride them out and really good luck!

[Alybobs]

You sound like you are doing brilliantly. 😊Really looking forward to hearing about your running journey over the next few weeks. I have done week 1 run 2 today and I can hardly walk tonight. Hopefully it won’t be too bad tomorrow xx

[TurnTheTide in reply to Alybobs]

Haha I feel it most in my thighs, even though I do the stretches, dread to think how I’d feel if I didn’t!! Do you do them? The link is on the app under the “discover” tab. It takes you to a YouTube video, it’s very good

[Alybobs in reply to TurnTheTide]

No I didn’t even realise that I was supposed to! 😝😝😝 Think i’d better check it out as I was struggling to get up from putting paper in the photocopier this afternoon lol! X

[TurnTheTide in reply to Alybobs]

I think of the stretches as saying “sorry” to my muscles for scaring the life out of them this week!! They had gone into retirement and were very comfy in their rocking chairs 😂