Hi all nervous newbie here... I've been watching in the Wings for a while, cheering you all on from behind the keyboard and you are all doing fantastic jobs!!!
I'm yet to built up the courage to get out there myself. I have wanted to do this for over a year, have always found an excuse or reason to not, I can easily talk myself out of it, I work 12 hours shifts so often am exhausted at the end of a day and not a morning person to get up and out before the pavements get busy. Im not a great runner, get out of breath very easily...see what I did there listed just some of my excuses.
Thought c25k would be the perfect start.
I used to run around 10 years ago and just stopped.I now have to do a bleep test once a year and the moment I think about doing it, I have anxiety attacks.This stems from failing the test several times previously, judgment from peers, but mostly shame. Shame for not being able to run just 5 minutes without stopping, shame for quitting half way because my legs feel heavy or my lungs feel like they are starting to burn and it so it triggers my panicking. Its very silly and I know its fixable but I find it stops me from getting the trainers on and my butt out the door to take those first tentative steps.
However I know i've got to do this for me and because I have another bleep test in 4 weeks and I'm determined to pass this time.
Any tips and tricks would be greatly appreciated when it comes to all things running like how long after eating is best to run? and how much or little water to ingest on a run and after?
keep rocking those runs people!!
Written by
Lemonlulu
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Hi I have been thinking about this for the last 3 years and I decided this year I was going to do it at 46. I have just now completed run 3 of week 5 which I never thought 5 weeks ago that I could achieve a 20 min run I didn't manage 90 seconds on week 1 training so I have travelled along way since then and so can you.
Stick with the programme it really does work take your rest days these are important and have a playlist ready to help you along the way. Good luck
From what you have said be careful to run C25k slow enough.......at a pace at which you can speak clear, ungasping sentences as you run. This will build your stamina and only then can you hope to build speed for your bleep test. It would have helped had you started more than four weeks before your bleep test.........there are no shortcuts to fitness.
Pay special attention to hydration......... heavy legs are a symptom of poor hydration. There is a link in the guide to a post about hydration, which stresses the crucial nature in respect of running.
Enjoy your journey.
Hi Lemonlulu. Welcome to the forum and C25k.
You may have mentioned lots of excuses in your post about why you haven't started C25k before, but you also wrote a whole lot about why you should.
Although it is only four weeks until your bleep test, making a start now is better than putting it off and sitting yourself back on the couch again. Anything you do between now and your test will only improve your fitness levels, so why not make a start today?
The guide to C25k, which our administrator IannodaTruffe included in his post, is an invaluable guide and a great reference as you work through the plan. Read it before you start as it is full of useful advice and tips for a newbie runner.
My tips for a happy C25k would be:
😊 Follow the plan, don't do more than it says. If you are not able to complete all the run sections on a particular run, just count it as a practice and repeat after a day's rest.
🧘🏼♀️Rest days are non-negotiable. Take at least one rest day between runs, more if you need it. Walking, yoga, Pilates, cycling are all great things to do on rest days.
🏃♀️Run at a slow and easy conversational pace. The Japanese Slow Jogging technique really helps you to get this right (clip below). Speed comes much later.
💧Keep well hydrated on both run and rest days (2-3 litres/day is recommended). If you have drunk plenty water on run and rest days you won't need to take water with you. Lack of water leads to cramp, sore muscles and heavy legs.
🎵 Play music in the background alongside the C25k app. I like running without music just now, but it is nice sometimes.
🍌 Food - wait for a couple of hours after eating before you run. If I run early in the morning I just eat half a banana and have a small glass of water before I head out.
🚽 Go to the loo before you head out!! No explanation necessary 🙈!
📝 Post on the forum after each run. It is a great way to keep yourself motivated and share your experiences with others. The forum is wonderfully supportive and everyone will cheer you on and offer advice and encouragement when you need it.
C25k is one of the best things that I have done for myself. It should come with a health warning as it does become addictive, but for all the best reasons.
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Nervous
Nervous!!
Nervous 🙈
New and a bit nervous... okay, very nervous. 
Nervous about W5R3 tomorrow 
