Decided to start, but fell short on w1r1

[Daz_86]

Hi All

New to anything fitness related. I'm 33, classed overweight 5'8 13st-ish (BMI approx 28).

I've noticed myself getting out of breath even climbing stairs so decided to make a change using c25k after hearing success stories

Just come back from attempting w1r1. I thought in advance that I'd manage it fatigued but ok, I was so wrong. I only managed upto halfway into the 4th run before lower back pain put a stop to me and had to take a break to let it die down and walk the remainder back. also noted my health app tracked my heart at 170-189bpm at some points, I certainly wasn't sprinting so I think thats a signal of just how unfit I really must be

Obviously I'm disappointed that I couldn't complete it as planned, but I don't know if the lower back pain is normal for someone who doesn't exercise at all previously? I bought a well reviewed pair of nike running shoes as I know the impact of poor footwear can cause issues so I'd hope its not related to that.

At the time, I felt down, and maybe i've bit off more than i can chew, but the mroe I read other peoples experiences that mot completing this first run, gives me hope that I can improve

[Fiddler71 Graduate]

First - well done for getting out there and making a start. Don’t think of it as a failed run, it’s more than you’ve done recently and it’s progress. I’m sure others will chip in with links and advice but the most important thing is to go slowly! I mean really really slowly!! This will definitely help. Have a days rest and try w1r1 again. Don’t worry about having to repeat weeks or runs. You are doing this for you, no one else!

[Hidden]

Don’t beat yourself up! You’ve done one of the hardest parts, getting out of the door & doing it! I’m 51, 5’7 & prob about the same weight! I cycle a bit so I have a level of cardio fitness, so maybe a slight advantage. Keep your fluid intake high on run days & non run days! The advice on this forum is amazing! Everybody just wants us to succeed! Try Japanese slow jogging!! It’s definitely helped me! I’m almost at the end of Week 4 & the plan is starting to make sense! Try again after a rest day! You can do it! 💪

[Speedy60 Graduate]

Well done for getting out there. 👏

I suffered from back pain when I started. I sorted it out by improving my running posture and doing core strength exercises.

This link may help. It's a lot to remember all at once, so just try to run up tall to begin with (as though you're being pulled up by your ears ). Keep your hips rolled forward and your bum tucked under.

Good luck 👍

runnersworld.com/beginner/a...

[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...........slow down........ minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[SandraY1 Graduate]

Well done, that was a training session. So not a fail. Rest and repeat. You can do this.

[Tasha99 Graduate]

Slow down more. Also you could try a week doing a walks first or do some 30s intervals instead. Then try again. Don’t give up. It’s a life changer. The body improves very quickly.

[Mydoghates2run]

Well done anything is progress! I lasted 10 mins on first run! Just tried again 2 days later and managed the whole thing. Just dont give up!