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[Salzy]

Week 1 run 1

I feel awful! Aching so much!

[Fionamags Graduate]

Hi Salzy you've just completed the first run. That's brilliant! It isn't easy at all but by the end of the week you will find it easier. Look at the pinned posts - they have great advice in them about stretching etc that might help with the aches. If you are really really suffering then you might have to do a brisk walk for 30 mins 3 times a week to get started. But if you managed the first run you will get through the next one.

Best piece of advice I got that you will hear constantly on this forum is to slow down. We all start off too fast and turn the whole thing into an ordeal. Go really really slowly to start and the pace will naturally increase with fitness over time.

Keep going and keep posting - u will get lots of encouragement along the way

[Salzy in reply to Fionamags]

Thank you x

[Shar71 Graduate]

You can do this, repeat runs if you feel you need to trustt in the process it really does work and you will be amazed how much you improve over the weeks. Good luck abd always here x

[Salzy in reply to Shar71]

Thank you x

[Shar71 Graduate in reply to Salzy]

Google slow running, it nay help. X

[Hidden]

Hi, I've just competed wk1, I agree with the other 2 posts. Pace yourself and stretch after you've competed your 5 min cool down walk. It really helped me... Keep at it xxx

[Salzy in reply to Hidden]

Thank you x

[Rpg111 Graduate]

Well done. Keep it up 👍

[Salzy in reply to Rpg111]

Thank you x

[nauticalrose Graduate]

Well done!!! It gets easier as the weeks go on. ..go really slow and keep going! 😁 the aches will get better. Good luck!

[Salzy in reply to nauticalrose]

Thank you x

[PeggySusi Graduate]

I hope you will feel better after your recovery day.. I’m only at the end of week two and week three looks impossibly hard.. but the first run of week one was definitely the most difficult.. well done for getting through it!

[Salzy in reply to PeggySusi]

Thank you x

[vespamoo]

Well done!!!

As others have said, stretching after you've finished is really important and will stop the worst of the pain.

Which parts of you are hurting? I'm sure we can all suggest some suitable stretches depending on which muscles are giving you issues. Even after a short run I always do some basic muscle stretches on calves, groin, quads, hamstrings and arms.

[Salzy in reply to vespamoo]

Thank you x

[CSH57 Graduate]

Well done for starting!

I’ve just completed w1 and I think the main thing is just to get out there and do what you can. Go really slow , walk more if necessary, repeat the week if you need to. Remember-you got off the couch and got out there! Well done you 😀

[Salzy in reply to CSH57]

Thank you x

[Speedy60 Graduate]

Go slowly, very slowly 🐌. Check out Japanese slow running on YouTube, its a life saver.

When I started out, I always took two rest days between runs, just to allow my body time to adapt. You can still go for walks or cycling on those days, or exercise at home. Check out yoga with Adrienne on YouTube.

Good luck

[GoGo_JoJo Graduate]

Welcome, and well done for making a start. Please do read the guide to the programme healthunlocked.com/couchto5...

It will set you up with all the info you need to safely and successfully complete the full programme.

Do take it slow and steady and keep posting for help and advice...

😁👍🏻

[Katerinasupacat]

You've done the hardest thing! That first run. I thought I was going to explode! Keep going, take it ow and steady. The longest journey starts with the smallest jog!! 😁

[Salzy in reply to Katerinasupacat]

Second run later today! 😬

[Katerinasupacat in reply to Salzy]

You go for it!!

[Blondefordy Graduate]

Hi Saltzy

My friend and I started week 1 run 1 several months ago and I’m very embarrassed to say that of the 8 x 1 minute runs - we only managed to complete 4!!

We soon learned that slowing down was the solution and by week 1 run 3 - we had managed to complete all 8 of the 1 minute runs!

My advice would be to slow down and take it steady and I guarantee you’ll get there!

[Salzy in reply to Blondefordy]

Thanks I'm going to keep it up x

[Tazzy_wazzy Graduate]

The first week is always the hardest but keep going. It’s the week you learn how to breathe and set your pace. So don’t panic because as the program moves you forward, it all comes together eventually.

[Salzy in reply to Tazzy_wazzy]

Thanks, even my ribs and back hurt, I guess that comes down to breathing! I'm going to keep it up c

[LadyGault Graduate]

I remember W1R1, seriously thought I might collapse and not make it home. Also first few days looking at the stairs at home and questioning if I really needed to go up them because it hurt so much. But I got through it and by weeks 3/4 ALL the aches had gone. Trust the plan 👌

[limberlou Graduate]

I remember my first week with my daughter. She was timing us as we hadn’t downloaded the app. I gasped “ is it 60 seconds yet”

“ no it’s 19!!!” Was the answer. I really thought I’d never make it. I was going too fast. I DID make it and so will you but don’t be afraid to slow right down. Mine was barely a shuffle at one point.

It gets easier ( alright it doesn’t 🙄) but YOU get stronger... and fitter... and then one day in the not so distant future you find someone asking “ just been for a run?” And you answer “ only a 5k this morning...”. 😁

Good luck and well done for starting

[Comfortnotspeed]

Enjoy your rest and have a good stretch. Go really easy on run 2. Well done, you can do this!

[pippkins Graduate]

You did your first run - congrats!

Getting off the couch and out on a run is 99 percent there!

My first run was my WORST run - out of puff, achey muscles for days afterwards, thinking OMG how will I ever get up to 3 minutes solid running?

But - this plan amazed me, I read the posts of other folks and they inspired me, through gritted teeth, to trust in the plan.

What did I do to make it work for me?

As others have said, SLOW and steady. Japanese slow-running style (Niko-Niko) has been wonderful for me; OK, at times it looked like I was jogging slower than my running intervals, but Niko-Niko puts your body through similar motions to running, but with a very gentle motion. Gradually, the muscles that you use for running start strengthening, your lungs and breathing gradually get better at coping, you begin to build endurance. Over the weeks, your confidence will soar and you can begin to increase your pace slightly, but falling back to Niko-Niko if the run begins to get tiring.

Run 2 was easier than run 1, I did gentle stretches and had a HOT shower afterwards to help my muscles. By the end of week 2 my body realised what was going on and the aches began to fade significantly.

Remember - rest days are very important, especially in the early weeks, your muscles are getting used to new repeated movements and strains, they need their 24 hours to recover and get stronger; embrace those rest days!

I am in my final week and did a 30 minute, slow-and-steady run this morning. This is me, who, 9 weeks ago would have scoffed at the notion that I could have even managed a 5 minute sprint to catch the bus!

You CAN do it!

[FreedomToRun Graduate]

Congratulations! First is the most difficult. I’m just about to do week 1 run 3 later today. Just pace yourself, its not a race, and do the walks as it really helps along with good stretching.

[mrrun Graduate]

Aching? That's normal.

[MildredNfk Graduate]

Well done for doing your first run 👏😊 I hurt such a lot after my first run & then I noticed the 'warm down stretching'. It's in the 'Discover' bit at the bottom. I've now followed this religiously after each run & it really does help. Good luck x