Couch to 5k Help

[Carolanne47]

Just tried to do my first day of Couch to 5k and only managed half way. Feeling a bit rubbish. Anyone have any tips.

[SueAppleRun Graduate]

Slow down, that first run nearly killed us and now we can go for an hour without stopping but only because we learned to go slow, have a walk and stretch on rest days and keep going, keep posting and we will keep cheering you on

[Carolanne47 in reply to SueAppleRun]

Thank you so much for you lovely support, I have arthritis in my knee and hips so it hurts a bit but know it will help in the long run xx

[Hidden]

Don't give in. I couldn't do it all on my first attempt. I was still pretty chuffed with myself for doing some of it.

[Carolanne47 in reply to Hidden]

Thank you so much, I will keep it up x

[agirlinwinter Graduate]

The first time I tried W1 R1, I couldn’t finish and I thought I was going to die. I tried again and I managed it, so don’t give up.

I struggled because I was trying to run too fast. The key is to slow down. Then slow down some more.

You can do this 👍

[Carolanne47 in reply to agirlinwinter]

Thank you so much for your support, I’m overwhelmed by everyone’s messages. Means a lot xx

[Sweatyfaced Graduate]

I agree with agirlinwinter ; you need to go slower than you imagine. When you start it's barely more than walking pace. And if you find you can't manage, you're going too fast so you should slow down rather than stop or switch to a walk.

If you can't currently walk for 30 mins, you might want to walk for thirty mins every other day for a week first and then try w1r1 again? Only an idea.

And you shouldn't run through pain. Running through aching is ok but if it is acute pain or a new twingy pain, you should rest it before trying again. Best of luck, we're all rooting for you!

[Carolanne47 in reply to Sweatyfaced]

Thank you so so much, this has really helped and makes so much sense. Really loving all the support from you all, means a lot xx

[Comfortnotspeed]

Hurray!! You did the hardest part. You got out there and made a start. Slow it right down you’ll get there 😊

[Speedy60 Graduate]

Congratulations on getting started, great decision. 👏👏👏

Check the Japanese slow running on YouTube. It got a lot of us through. My only other piece of advice is to wait a day then try again. It really doesn't matter how long it takes, what matters is that you keep going 👍

[Carolanne47 in reply to Speedy60]

Thank you so much x

[Carolanne47]

🙏🏼 Thank you so much xx

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

and includes advice on pacing........you were goig too fast..........how do I know? Because everyone does.

Enjoy your journey.

[Carolanne47 in reply to IannodaTruffe]

I honestly was going super slow, any slower I’d have been standing still. I will have another go tomorrow, I’m determined to do this x

[IannodaTruffe Mentor in reply to Carolanne47]

You can always go slower........running is an action, not a speed.

[Wenderwoo Graduate]

Read the “How to” post, it has lots of great tips and advice. And slow down, and I mean SLOW. You will gradually speed up as you go through the plan, although some (like me) are permanent snails 🐌 😁

[Carolanne47 in reply to Wenderwoo]

I promise I was going slow I am just so unfit x

[Wenderwoo Graduate in reply to Carolanne47]

I was too, but don’t give up. Just keep trying and you will surprise yourself, honest 👍😁

[Roxdog Graduate]

Well done for starting. Please don't be put off and as everyone says, go very slowly. Iannoda's post is really important to read too!

I have arthritis on my knees and am 60, but to my huge surprise, I finished the programme and now love running. Good shoes and lots of knee strengthening exercises and yoga helped me overcome the niggles with my knees and they are stronger than they've been in a few years.

You can do this. If you slow down you really can!

[Carolanne47 in reply to Roxdog]

Thank you so much for your lovely words of support, I am definitely going to do this x

[Roxdog Graduate in reply to Carolanne47]

We've all been there believe me! It is tough sometimes, and many of us 'graduates' took longer than the 9 weeks and were nowhere near 5k when we finished the programme. It is not a competition, just a mental challenge to start and continue. Many of us on the forum are no spring chickens. But this is one of the best things I have ever done for myself, ever. I couldn't ever run, even when I was at school I hated it. Now, as a runner, I realise the many benefits and it is simplicity.

Not sure I would have completed without the forum though and all the support here. Keep posting!

[lehcar70 Graduate]

As everyone has said go slower than slow. That's what everyone told me and it made a huge difference. Don't beat yourself up. I "practiced" week 1 three times and a few other runs since. You've done the hardest part getting out there

[Irish-John Graduate]

We all started on Day one

And some of us "hadn't a hope"

BUT....here we are still. 5ks, 10ks, 10 miles, Half and Full Marathons and all distances in between

There are a LOT of us who could compete for the "Most Unlikely To Be A Runner" title...but, we are Runners

And you can be also.

I won't repeat all the valuable advice you've been given, but if you are still unconvinced you too can run - read the beginner posts of Graduates

We only did this programme because we WANTED to run but honestly believed we COULD NEVER RUN

And here we are And I m hoping you too will be also

Wishing you many happy miles in your future

[MoliJ Graduate]

I am 63 and on week 5 after not running since I was at school. You need to go slow and then even slower. Don’t give up you can do this.

[Oldgirlruns Graduate]

Don’t feel bad, take a deep breath and think about what wasn’t quite right. You were probably trying to go too fast - that’s what catches most of us out. Take a look at the YouTube clip on Japanese Slow Running- it’s a lifesaver for those of us who are not natural runners! Make sure you’re well hydrated and not just on run days. Relax! You can re-do any runs you have to or want to - there’s no rush to complete in 9 week. And keep posting so that we know how you’re doing - and if you have any questions, this is the place to come to for answers!

[ZGreggers]

You did half which is better than nothing ! Trying to get your breathing right helps ! Try and take steady breathes, and don’t be hard on yourself !