Completed first run today. Was quite shocked by my pounding heart which took quite a while to calm down! Is that normal? Does it get any better. Am I too unfit to conquer this? I’m in my mid-fifties and struggling with a few extra pounds!! Any advice from someone who’s been there before would be very much appreciated. Thank you.
Am I too unfit to do this?: Completed first run... - Couch to 5K
Am I too unfit to do this?
Written by
Mallory56
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45 Replies
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UnfitNoMoreGraduate
I worked on my unfitness levels for 30 years... I think I perfected it... if sitting on my ass and moving only if the room was on fire was an Olympic sport, I’d have grabbed that gold for team GB without a doubt.
Run one tried to kill me... 8 times. It remains the hardest run I’ve ever done... I ran a half marathon last November and I loved it.
I’m not special... you’re me two years ago. You can achieve anything you want to.
You found that the first one is a beast... I think that all graduates here can remember that run all too clearly. It was damn tough, no doubt about it.
So... let’s look at what happened today. You took on the beast... it was damn tough... but you completed it... you’re tougher than the beast... you can do this.
Slow the pace right down. This plan is about becoming a runner, so cut yourself some slack and remember that you weren’t a runner before you crossed that start line today. It’s going to take a little time... but it’s going to make you fitter, healthier and extend your life expectancy. This plan is a challenge... embrace that it’s not easy... rise to the challenge and beat it. You’re going to be a runner... you’re going to run any distance you want to. We start weak and unfit... we finish strong and fit... but you also bring the fact that you’re awesome to this plan, even if you don’t see it yet. Relax, run nice and slow... let the awesome out.
You can do this. Enjoy your journey.
What a lovely response!
That is such a motivational response - thank you so much for taking the time to reply. I’m on it now! Best wishes. Mally.
Looking forward to reading your posts when you hit the milestones of this plan. I run lots, some runs are tough... and you guys struggling to start are a great source of inspiration to me... when it gets tough out there I find myself suddenly surrounded by many people from here, all the stories come into my head... and before I know it I’m at that finish line.
Keep posting here... you arrive with doubts... many following you will do too. You’re going to achieve your goals... and inspire many on your way!
PurpleCat87Graduate
Keep at it Mallory56, eventually it will get easier. Main thing is, slow it right down. Definitely not too unfit, just take it steady. Your heart and lungs will soon feel the benefit, and mentally it’s great too, just by having some time out to devote to your wellbeing.
Good advice, thanks PurpleCat87 - although it really wasn’t very fast today!
Also has a positive impact on reducing blood pressure. Mine is at the lowest it's been for years after only completing week 2. Week 3 here I come!
Irish-JohnGraduate
I was 56. So unfit a lady in the Park was going to call the Paramedics because I literally had a blue tinge on my face after doing Day One.
Since then 3 HMs and aiming at a FM before years end 
The programme works, for most not in 8 weeks and 5k - but it WILL make you a Runner
Very best advice ever - run as slowly as you can for now - "fast" comes later when you have built up your stamina and confidence -and read all the info here gained from everyone's experience
Wishing you many happy miles in your future
VJ75Graduate
Hi Mallory, if you haven't done much exercise in a while, start with fast walking for 30 mins each day. When you are more comfortable with that you can move on from there.
GoogleMeGraduate
I would likely still be waiting if I'd used VJ75 's metric. I still find brisk walking painful to sustain and has a bad effect on me afterwards.
Instead, eight years ago, I wrestled with the beast that is Week One (did not do anything like as well as you have), completed the programme, kept running and can run continuously for two hours.
I'd suggest easing off on the pace altogether - the runs *and* the walks - so long as you keep moving. There's a great FAQ in the pinned posts. A lot of learning to run is learning to 'be with' all the sensations... the exception being significant pain of course!
SymiGraduate
Don’t be discouraged!
I spent three weeks walking every day for two hours before starting the programme. This is not a race. Take it really slowly.
Rinky1Graduate
Morning.
I am 48 and 20 stone. I too thought I was going to pass out after run 1 and the next day my thighs were so sore. I found that it is a personal battle with your mind. I have continued following the program running monday, Wednesday and friday. just got back from my first run of week 6. So i am still 48 and still 20 stone....but i can run for 20 minutes nonstop. It feels great and I'll keep going because it works. Keep going
CaptFreyGraduate
I repeated runs until I felt ready to move on. It’s daunting it really is this running lark but it’s doable.
Nope. It's tough for all to start. If running is too tough there is a walk to 5km to try.? If you can walk 5km I'm sure your ok to do this. I couldnt run to start with now I'm in week 6. The programme is ace x
I can relate to this. I'm 60 and 6.5 stone overweight and week 1 trashed me. I first did the full plan at 58 then stopped running for 2 years whilst coping with a bad knee injury after a fall. It does get better, although tough every time you move up a level. I'm now running again and at week 6 of the plan. Before starting the plan the first time I got the OK from my GP because of other health conditions, for your own peace of mind you may wish to do this also. C25K is an amazing plan, I've learned to like it. It has an amazing effect on your body stats - without changing anything else my cholesterol went from 4.6 to 3.4, my resting heart rate is c68bpm and it brought my glucose levels down into normal range, all within 9 weeks. Stick with it, it's hard, but worth it.
FreedomToRunGraduate
Brilliant!!!
DiamondshoesGraduate
I thought I was fit when I started out - a regular gym bunny - but the first 60 sec run nearly killed me! Well done for persevering. You will get better & better. Just hang on in there!
MMP175Graduate
I’m 63, very overweight, on blood pressure tablets, asthma inhalers and didn’t even run for a train when working(waited for the next one). Started the program with lockdown and struggled with week one. I’m due to do week8 run 2 later today. I can’t say I’m enjoying it but determined to finish. I’ve lost over a stone in weight, dropped 2 dress sizes and feel much better. My breathing is better, much less coughing. I won’t be running 5k at the end, more like 3.5k but will be running for 30mins. The best advice is to run as slow as you can and you will be able to keep going. Also drink plenty fluids, a couple of litres a day. If I can do it, anyone can. Go for it, and good luck.
Hi..well done for starting C25K. Believe me...I felt exactly the same...but preserve with it. You can do this...and every Run and Week that you achieve will give you a massive confidence boost. Since starting C25K I am sleeping better, eating healthier and just feeling better in myself. I'm doing W4 R2 tomorrow and never thought I would ever be running this much...so believe in yourself and you will feel the benefits. 🦶🦶⭐
HeleinGraduate
As others have said run slowly, nice and slow. As soon as the shops (Runners Needs and similar) are open I would recommend a gait analysis and invest in a good pair of trainers.
Running_GiraffeGraduate
I think everyone has covered it but just to add to it I was the exact same. I still remember the feeling of that first run. Looking at it on paper it's 1 minute of running, how hard can it be but jeez it is tough! But then nothing in life that makes us stronger starts out easy.
Like others have also said just take it slow, someone on here mentioned it when I started and I stole it but my running type was a juffle (still is some days) it's somewhere between a jog and a shuffle, it's slow but it does the trick.
Good luck with the rest of the plan, I'll await your "I did it" post 😁😁😁
FionamagsGraduate
Fantastic that you conquered that first run! You did it once so you can do it again. By the third run you will see a little bit of an improvement. Each week you will think "I'll never manage that", but the programme will get you through it! Keep on going - mental attitude aka pure determination is a huge part of it and you've just demonstrated bucket loads of that! If you have a bad run (there are always some) then if you didn't manage to complete it just chalk that down as a practice and do it again.
Remember to post all your triumphs as well as any bumps in the road so that we can cheer you on. This forum is full of the most lovely folk and the support is amazing!
IannodaTruffeMentor
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 minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Enjoy your journey.
I can tell you - you are definitely not too unfit. You can do this! Like you - I am 56 and very over weight - I have nearly 5 stone to lose, Before starting this program on the 28th March I had done almost no exercise for years apart from short dog walks but, today I have just completed week 9 run 1. I haven’t not finished any runs and I haven’t had to repeat any. Just do exactly as it says and go slowly ... in my view, there is no such thing as too slow. Small steps; keep asking yourself if you are able to hold a conversation - if not slow down. Don’t worry about the pace and distance, that will all come with time - and maybe the 5K will take longer than 9 weeks - but you will be able to run for 30 minutes after 9 weeks. Believe in the program, stick with it. It works and you CAN do it.
Thank you to everyone who has taken a moment to respond to my post. I am beyond grateful to you all for your incredibly supportive comments. It has been a real eye opener. I WILL do day 2 (tomorrow), and keep going after that. Thank you once again - what a great group of people.
ShrekswifeGraduate
Well done on starting the journey. The first one is the most daunting. I couldn't even run for 30 seconds when I started 6 weeks ago. My heart beat went through the roof and even now still takes time to recover. I'm also in my 50's overweight and wouldn't say fit but by taking it steady and sometimes at a snails pace it is achievable. You have started with the determination to do it and you may feel the same after your next outing but it does get better and your heart beat will peak bit the more you do the quicker you'll recover.. good luck you can do this
BobJ52Graduate
Hi I am 66 with Atrial Fibrillation and Type 2 Diabetes and I was over 17 stone. I definitely felt just the same as you at the start.
However now at a Week 7 run 2, not finding it easy but managing 25minutes of very slow jogging. It is possible ,just go at your own pace and you can do it to.
Good luck, don’t give up....
hamitGraduate
I was advised to try JSR, Japanese slow running. Look it up on you tube. It got me through the first month where as left to myself I would have given up. So using this technique it's slow, really slow and easy. Ok you still have to work at it but it makes thing more manageable as long as you don't mind being overtaken by walkers but who cares. I am 73 and now have a personal best of 5k in 36 minutes. Last year when I started I could not run for 36 seconds without wanting to die. As long as you have no health conditions that would stop you running keep going and you will do it.👍
Hamit, you are such an inspiration. Your reply to Mallory is wonderful! I'm 68 and my husband is 71. We weren't sure we should even attempt C25K, but the excellent advice from the forum made all the difference. Before we even started, someone mentioned JSR. I watched the video and decided we could try it. It worked! We've now both finished W4R2 and looking forward to more. It's so exciting that you have a personal best of 36 minutes and at 73. Wow! Congratulations.
You can do this Mallory. I started C25K about 5 years ago having never run in my life, having lost my hearing and balance the year before and while recovering from breast cancer and a mastectomy 6 months before. I thought my heart was going to burst out of my chest. But I took the advice to do the running part really really slowly, and then slow it down even more. I kept with the programme until week 8, then had to have a lump removed from the other great so had a few weeks off then started the programme again and after a further 9 weeks graduated. Since then I've been running fairly regularly with the odd lapse. Managed to graduate to 10k and even managed a half marathon.
A couple of weeks ago my daughter decided she wanted to have a go so I've been out on my non-running days running the programme with her. She did Week 3 Run 1 yesterday and was so chuffed.
I know you can do this because this programme really works, so hang in there.
🐌🐌🐌 team snail is the way to go. I can totally relate. So many great comments for you to read I can’t top them. But I’ve just done week 4 r3 and couldn’t even jog slowly in week one !! I repeated weeks1 and 2 before moving on. Just beginning to believe I can do this very slowly but never the less do it !! Go for it. 👍🏻👍🏻
Keep going. No you’re not too unfit. On my first run in April 2019, I struggled to run down hill! I was over 20 stone in weight and it was hard. Now I run 6-7km at least 2 or 3 times per week. This is an amazing programme. Don’t rush it, do each week at your own pace. As long as you run at least 3 times a week you WILL improve and be amazed by what you achieve.
Totally agree, I’ve just completed the 9 weeks at age 72, never having run before. After the first run I thought I was going to expire!!! Please keep it up - it’s an amazing programme, so well designed to bring you on gradually. Good luck
Can I add another question - what is an acceptable heart beat to run at? I will admit to being quite scared when my went over 160 yesterday (on my new Fitbit!) Is there a point at which you should stop?
Unless you are under doctor’s orders, I suggest you focus on listening to the app rather than looking at stats.
Resting and moving heart rates vary hugely from person to person and you won’t know what’s normal for you until you’ve been wearing the watch for a while.
If your heart is pounding then keep going but slow down.
Mallory, I am so glad you asked.
I can’t stress this enough. The key to having a run that doesn’t stress your heart but actually makes it enjoyable is to run at a heart rate which is called zone two. It’s truly awesome.
There are all sorts of books on the matter and ways of computing it but there’s no need for that. There’s one very very simple method:
You move at a conversational pace.
In other words, a pace at which you could have a conversation while doing it. You’re not out of breath, and you can easily talk back-and-forth with somebody
In my experience, the easiest way to do it is to call someone on the phone and literally just have a conversation while you’re running. That will force you not to over speed things.
You may find yourself walking at a speedy pace instead of running. That’s absolutely fine!
I find a good pair of wireless headphones do the trick although that can be a bit expensive. I’ve got the Bose 700s and people say I sound incredible wearing them. They hardly know that I’m using something Bluetooth. It has four noise canceling microphones and really cuts all win and that sort of thing out of my microphone when I’m speaking.
At this heart rate, you feel like you could probably jog forever.
You can’t, and shouldn’t, because there are other parts of your body that will start to complain like your knees etc. And some of them won’t complain at you until the next day, so it’s definitely better to stick with the C25K program.
And running, you really have two major things to control with her speed and distance. When you’re starting out.
We have Controlled for speed but I really encourage you to also control for distance.
In other words, it sounds like you’re as out of shape as I was, and I actually did a pre-C25K training
I think I ran about 15 seconds and walked 30 seconds then ran 15 seconds and watched 30 seconds andRepeated that on my first training day.
On subsequent days, I just made myself a little bit attentive, and increased the number of seconds when I felt that at the time was right.
So, on like my fourth run, I ran 20 seconds and walked 40 seconds. That seemed right
Just like the couch to 5K program, I gradually increase the number of seconds I ran over time.
After a few weeks or something, I was doing day one in the C25K program. Then I picked up the C25K program from there.
I continue this methodology throughout. Sometimes I feel though couldn’t really do one of the training days, so I would repeat repeat the previous one. Sometimes I repeated an entire week. Especially if I had skipped a few days or a week for some personal reason. (family illness, etc)
Ooh...a bonus feature:
Running at a conversational pace is the best way to build more mitochondria which are basically little power generators inside your cells.
After a few months, you’ll have built enough of those, plus your heart muscle (and otherMuscles) have gotten stronger enough that your body will move at a faster pace for the same amount of perceived effort! I.e. you’ll still be running at this conversational pace, but magically you’re moving faster. It’s pretty awesome.
Obviously this is down the road for you and probably a little hard to fathom. But it is coming up and it’s great. I just noticed this myself about a week ago. I was running the same way that I always do but wow I really was running noticeably faster! That was a nice bonus.
So, like you, I had a miserable first run, but just did a lot of reading and discover these techniques. I went from running 15 seconds at a time to show us this week running 10 minutes, resting a minute or two, and running 10 more. I’m feeling proud! And I look forward to you having the same experience.
Enjoy your runs!
— Flattttt
Hey Mallory, just a reminder/refinement of my big giant post.
In my experience, you actually do not want to slow down and then slow down even more.
At least in my experience, this leads to overthinking and too much self-doubt and too much self-regulation.
It’s like...you run slower...and then you think “I should run even slower, that’s what they said to do!”, let me an even slower and then you think is that slow enough ?, and then you’re constantly thinking about your running.
No fun...And you’re never really sure if you’ve got it right. And quite honestly you may NOT be getting it right! Because, the goal isn’t to run slower. No, the goal is to run at an appropriate pace.
I find it much better to simply hold a conversation since that’s the pace you’re supposed to be at.
Although I will say, after you’ve done a number of those conversational runs, you do get a good sense of what that feels like and it’s easier to do a properly paced run without the aid of talking while doing it.
One time I was having a just wonderful conversation with a friend of mine. We always have a lot to talk about. I accidentally ran an extra 12 minutes. I didn’t realize it because the running wasn’t stressful, and so I just kept going. Oops. But it was a lot of fun and I really need to call him again. When I run.
PandaCoryGraduate
Yep, I nearly packed it in after the 1st one in January, but I'm running 5k (v. slowly, but who cares?) 3-4x per week. I really didn't believe I'd get anywhere near this stage, so stick in - you can do this (and well done for making a start)!
Irish-JohnGraduate
Keep in mind also - if any graduates who wanted to be runners had thought they "could run" - we would not have felt the need for a programme
We all basically landed here because running was something we had little confidence in achieving, and if you go back and read our begginer posts you will see we all had similar the same doubts, anxieties and challenges as you do now.
But - keep running with us and sooner than you may think, you too will find yourself also sharing your experience, strengths and hopes with the next "generation" of newbys
MN4babesGraduate
You can 100% do this! If I can, anyone can!
JackygrrrGraduate
You've had some amazing replies!
I'm in my mid thirties but am soooo unfit and overweight, I'm on W6R2 and I still find it really tough, but I just about manage each run even though my body is dead at the end and during! My head dripping in sweat, legs like jelly, hands shaking, heart pounding and wheezing with my asthma as I'm too worried of I stop to take my inhaler I won't start again 🤣🤣🤣
You can do this. My main advice is to go the slowest you can without it being a walk, try to settle at that pace and you're breathing will start to regulate.
I genuinely think if I can do this then most people can.
Don't feel bad about multiple attempts at the runs either, that shows your dedication and strength.
Best of luck
ValeItaUkGraduate
I felt exactly the same after my first run (week actually!). But then it got better and better and now (I’m in week 6) I can really see the progress. Keep it up, you can do it!
2bonGraduate
Mallory, you've already had amazing response. I simply want to add that I'm 68 and my husband 71. Neither of us were runners or especially fit. The advice to use JSR (Japanese Slow Running - see You Tube) made all the difference for us. We have just finished W4R2 and have found the program and the support to be terrific. Just try to relax and use JSR - it should work for you. Good luck and let us know how it goes!! We're all behind you.
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