First run on Wednesday!

[KateAmy]

Just downloading the app

1st run is on Wednesday!

I hate running and being on my own & im so unfit!

Any words of encouragement? Xx

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

Follow the pacing advice in the guide and you may surprise yourself and become an addict like so many on this forum.

Enjoy your journey.

[Dazza66]

Just believe.. I too was over weight and had not done any exercise in 5 years.. I'm now 2 stone lighter looking good and doing 5k 3 times a week.. It can be done.. And You can do it.

[Angeroadrunnerco]

Just do it... in the words of Nike!

It’s addictive, my tip is ,repeat weeks 1,2&3 don’t move on until you’re comfortable.

[Tasha99 Graduate in reply to Angeroadrunnerco]

I'd disagree with that. If you completed the run. You're, ready to move on. You just need to believe in yourself.

[Tasha99 Graduate]

C25K is amazing. I hated running. Within 18 months I ran a marathon 🤣 My advice is to set your runs days and stick to them. Don't let inner demons win. Hold on to how great you feel after a run as, that's what motivates me. Don't make excuses not to go unless you're really not well. Going out when your tired and stressed is hardest but that's when you should go out most. It's a life changing programme 😁

[Angeroadrunnerco]

😷

[Chi19]

I am about to repeat this challenge starting today as I need to be able to have something that I can say I did for me. Just think about how you Will feel after. It will be hard yes but remember one foot in front of the other and you will make it through 👍🏾👍🏾

[Gwyrdd Graduate]

Hello . I am on my my own at home too. I have never run before . Did the first week and and now on the secondI ‘l’m surprised that i actually enjoy it. Tips .. slow down the run if you are struggling. I listen to podcasts and time flies. Just get out, the only way to fail is not to try a little .We are allowed one outdoor exercise a day, I go on my bike on the alternate day . Bikes are more of a faff though

[Hidden]

Fantastic i was in your shoe 5 weeks ago and i am loving it, ps not a natural runner but just go at my pace. Well done stay safe

[MillieMollieMummy Graduate]

I’m only on week 3 but - like you - hated running! I’m still waiting for that to change TBH but I’m really chuffed to be in week 3 having never got past day 1 week 1 in the past. You’ll feel great when you complete a day so do stick with it! Good luck 💪🏻

[MildredNfk Graduate]

Hi KateAmy, first of all, well done for making a start & downloading the app. Start slowly, get some good music going & remember why you want to do this.

I am overweight & had been a heavy smoker for most of my life (stopped February 2019) & I so did not think I would be able to do this. I couldn't complete all the runs in week 1, i was so out of breath & my legs were wobbly, but yesterday I ran for 25 minutes (week 7 run 1).

This programme is excellent. It slowly builds you up, encouraging you all the way.

This forum is also excellent for support & tips.

Hopefully, you'll also start to love it, it's addictive!

Good luck, keep us posted x

[Workingathome Graduate]

I’ve just completed week 1. My tip is, if you don’t feel like going for the run read a few posts on here to inspire you first, then go and get your kit on (even if you’re still not sure you’ll go) and remember that in half an hour...just half an hour... you’ll be back home and feeling proud of yourself that you did it! Good luck!

[grumpyoldgirl Graduate in reply to Workingathome]

This, definitely this! Get your kit on while you are arguing with yourself about doing it. It changes your mindset, it's like magic. Well it was for me! And always remember, if you are struggling to keep going, go slower! It doesn't matter how slow, as long as you are still moving, you're still faster than you would be sitting on the sofa. Best of luck, let us know how you got on 😊

[Oldfloss Administrator Graduate]

Be safe xx

[Rolllo]

good for you! You’ll be fine as it really does make it very achievable step by step. It’ll also be great for you to have something motivating at this time. After 9 weeks you’ll feel so fit and proud and happy.

[Hidden]

Just trust the programme, I too am overweight and hadn’t exercised in years but I’ve got myself to week 7. Believe in you ... anything is possible.

[PollensaPal]

Go for it-you really won’t regret it.

A lot of us have felt self-conscious to start with, but you’ll get through that! Go at your own pace-the main thing is you’re moving & you’re doing something for you!

There have been many times that I really didn’t want to go out. I tried to make loads of different excuses, but once you ignore those gremlins in your mind & get out there you feel so much better!!! And the feeling you get when you’ve finished a run just makes it all sooo worth it!!!

Enjoy the programme & keep checking this forum-it can be really uplifting hearing from people who have been in the same situation as you.

Happy running!!!🏃‍♀️🏃‍♀️🏃‍♀️

[Katie204 Graduate]

Hi KateAmy

Take things gently for your first session, and you will be OK! There are eight "runs" - really, gentle jogs, each of 60 seconds, and you have a couple of minutes of walking between the jogs. For the jogs, go as slowly and gently as you need. I found it was helpful to count down from 60 as I did each one.

It might also help for you to do your first session close to your home - just round the block, for example. I did my first few sessions in the little park 2 minutes from my home.

Lastly, when you have done it, do something really nice for yourself - and let us know how you got on!

[Weavil Graduate]

Well done on taking the first step on the Couch to 5K. I was exactly the same as you to start with, refused to believe I was a runner but clearly something made us both start the plan. It was unpleasant after the first one, but as someone has already said, if you progress through each stage in your own time it will come, and you'll be amazed how quickly you improve.

I just completed Week 5 which ends with a 20 minute run. I don't want to alarm you. You may think that you'll never manage that, but I can assure you, you will. I didn't think I could do it either, but managed it without stopping. Everyone on here will reiterate how important it is to take your time and slow down if you have to. I agree completely with that, though it took that 20 minute run to clarify it properly.

Ultimately, you've made the big leap to get the app and start the program. That already makes you a better runner than you were last week, and an infinitely better runner than those who stick solely to just the Couch part. You can do it!!!