Any beginners starting C25K and really struggling? I got half way through W1R1 and had to stop as my lungs were just burning! I feel so disappointed in myself 😔
If it helps:
I'm 19, perfect weight, quite fit as I go to the gym and do a lot of walking.
Quit smoking a few days ago (after 6 years of about 10-15 a day)
I have asthma and well managed CFS/ME
I really want to complete the app for my health as I feel like I gave up on myself when I got diagnosed with ME and started smoking more etc. 💔
Did you go out too fast? That’s what’s normally the problem when this happens. Have you read Iannoda Truffe’s pinned post which will give you all the information you need for the plan to work. You might also want to check out a YouTube clip called Japanese Slow Running which is brilliant. But whatever you do, take it slowly and then slow down some more. My running bits were slower than my brisk walking speed but at least I was running! Good luck!
Hey! Thanks for your advice I will check them both out. I was jogging about as fast as I was walking (which wasn't very fast!). Just whenever I switched to jogging it was like my body was shutting down on me 
I was fine as soon as I started walking again! Xx
Just keep at it and I’m sure you’ll get there! There’s no rush to finish the plan. Stay well hydrated all the time, not just on run days. I wouldn’t drink too much before you go running, you don’t want it all sloshing around in your stomach as you’re trying to run. I find a small cup is enough, others have a cup of tea. You’ll find your own level fairly quickly I’m sure. Your body was probably complaining at the thought of what you were asking it to do - I’m sure it will forgive you in time!
Welcome, the best advice I can give is to slow down and remember to stay hydrated, 60 seconds is the same if you do it fast or slow isn’t it lol
Keep posting your progress and we’ll support you all the way 😊
Good luck and enjoy your journey 💪👊
Hey! Thank you so much. I think hydration is what I'm struggling with as I only had a few sips of tea this morning before I went out xx
It definitely makes a difference, I didn’t think it was that big of a deal until I started running 😂
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
Slow down to a pace at which you can speak clear, ungasping sentences.
Enjoy your journey.
Hi,
First off great stuff that you’ve joined in! 👍
Now I smoke so I get where you’re coming from. I’m trying to transition to a marathon runner from a chimney and have just started.
What you have to understand is it’s eventual.
Apart from staying hydrated and having some carbs before the run I’d suggest taking a brief break if you feel you absolutely need to stop. Getting back in again and completing it will play a strong role psychologically and will help your drive to finish and keep you off the smokes too! 😁
I was really, really, really surprised at how different even slow jogging is from even fast walking. 😳🤔 It’s a lot for your body to get used to all in one go. Do read the expert advice from IannodaTruffe and take on board all the good tips here, but also don’t feel you are the only one to get this surprise. Have a rest day and then try again. Lots of folks take several repeats to get going. Consider them Practice Runs and don’t give up. 😄👍 You will definitely get it in the end, and this lockdown is the perfect time to get out there.
I posted a few hours ago about my first experience and I made it half way also, my face was beetroot in colour and I couldn't go on, I felt disappointed in myself but as many people replied with words of encouragement it really helped. We have to remember that we are beginners at this and we aren't going to miraculously be great runners straight away, it will take practice and we do need to start slow, any run that we attempt is a great achievement on our end just for getting ourselves out there, let's keep at it, keep trying together we can do this 
Keep me updated on your progress as it seems we have both started this today so can help each other through this x
Thank you and yes definitely we will keep in touch xx
Well done for getting out there! 👏
However slow you are running, I guarantee you can run slower. As has already been said, check out Japanese slow running on YouTube. It saved many of us. 👍
Think of the 'weeks ' in the programme as stages. It really doesn't matter how long you take to complete each one. We have all repeated runs at some point. Move on to the next run only when you have completed the last one. It may take longer to graduate, but who's counting. 🤷♀️
I took two rest days between each run. This allows your body to make adaptations to cope with the new stresses you're putting on it. In between runs walk briskly or try yoga, PE with joe, cycling or anything else that isn't running. Try not to take the 'rest' part of rest days too literally - although it's difficult in these strange times.
Don't forget, the weather is quite warm now, so go out early in the morning, or in the evening. Try not to overdress, however cool you feel when you leave your house; running round sweating can be hellish.
Drink plenty of water before you start.
Most of all - don't give up! Keep putting one foot in front of the other and you will get there in the end!
Good luck 👍
I just started running this week as well. I’ve never ran more than 5 minutes at a time in my whole life as I have always struggled with asthma.
Now I’ve put on a lot of weight since starting at uni and am finding it even harder.
But I think it’s best to just take it at your own pace and never give up as your body will get used to it eventually!
It was my third run today and I did notice I found it slightly easier to run for longer (okay like 10-20 seconds longer at each interval) but it can only get better!
Honestly, don’t feel disappointed in yourself. You got out there and started which is a great first step.
Running can be a real mental battle at times.
Just remember to take it really slow, like someone could walk past you kind of slow
You can do this, don’t give up!
Guys I did it! Went out today following all your tips and advice and smashed it. Thank you so much. The Japanese slow running definitely helped xx
First run complete! 
First Run Complete
Absolute novice - first run complete
First run complete! 
First run 🏃♀️ 
