Couch 2 5k help

[Stevedoe0272]

Done my 1st day of the C25k after many years of being a couch potato. I found it very hard, and couldn't run the last 60 second part. I was also very slow at all the running sections, probably slower than my walking pace ☹

[TurnTheTide]

All that matters is that you went out and made a start, the next run will be better I promise. I did my first run on Monday and thought I was a gonner! Completed wk1 r3 today and definitely felt alive. It’s hard, but then we’ve not used any of these muscles for so long they’re screaming at us to stop - they’ll get the idea and play along in the end. Remember, slow and steady wins the race. The right pace is the one that gets you through the 30 minutes safely 😊

[Stevedoe0272 in reply to TurnTheTide]

Thanks for the reply. I'm sure it will get better, dont want to give up just yet. Its hard as I used to be very fit many moons ago, and just thought I could at least run for 60 seconds. How wrong was I 🤣

[agirlinwinter Graduate]

The first time I tried week 1 run 1, I couldn't finish the last 60 second run. I limped home, lay on my bed and thought I was going to die. I left it a few days and tried again. On the second attempt I managed it. I run slowly too, but if you read all the advice on this forum slow running is the way to go. You can do this!

[Stevedoe0272 in reply to agirlinwinter]

Hope so. Thank you.

[John_W Graduate Ambassador]

Are you "running" or jogging? How was your breathing by the end of your last 60 second 'run' ? Were you out of breath ??

[Stevedoe0272 in reply to John_W]

I was very slowly jogging. And my last 60 second run, I was out of breath and could only run for about 30 seconds, then walked.

[John_W Graduate Ambassador in reply to Stevedoe0272]

I know this sounds difficult, but try and slow down to speed that you comfortably breath at - a pace you can hold a conversation at. It will help you a lot.

[Tazzy_wazzy Graduate]

Well done 👍 at least you gave it your best. When you go out next time, take it nice and slow. You’ll find that the running will get better with each run.

[Vegout25 Graduate]

The key here is to take it slow & then slower still. It’s a massive change for your body & mind but stick with it. Drink plenty of water as it aids your recovery. You’re doing really well. Trust in the app as it works. I was 6stone overweight when I started & struggled to walk half a mile let alone run. Since starting I’ve lost 2stone & 4inches off my waist, run 30mins 3 times a week & feel fantastic! Following the app, posting my runs & receiving support on this forum made the difference to me as it will to you. Enjoy your running journey 😊👍

[Stevedoe0272]

Thanks all for your comments.

[Hidden]

Well done. You made a start and the first run is always the hardest to do. Repeat W1R1 until you complete that final run section before you move on to W1R2. Your stamina will improve.

I'm going to attach a link to a running technique that was recommend by a fellow forum member and invaluable to me when I first started. I got as far as W9R1 but had to finish two runs short of my graduation run due to a foot injury. I have returned to C25k and am following this technique again because it works. Good luck.

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

[Speedy60 Graduate in reply to Hidden]

My favourite YouTube video 👍

[Wenderwoo Graduate]

If you read the How to post it gives lots of great advice about how to follow this plan. Most of all slow right down and you should be fine. Just don’t give up 👍😁

[Granspeed Graduate]

Japanese slow running technique has been the key for many! There’s a YouTube video which will show you how to do it. It’s a low impact style and gets you to that easy conversation level that C25K recommends. It takes a little practice but will save your breath & your joints! Welcome to running 👏🏼👍

[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.