I am planning on starting my couch to 5k journey in the beginning of July, I feel like I need to prepare myself first I plan on doing some walks on the days I would do this on. The reason being I feel so unhealthy right now I can barely walk without getting out of breath and I haven’t been active since the start of the uk lockdown, I’m currently quitting smoking and don’t want to do too much too soon!
I look forward to starting this journey in July ! Until then it’s just walking for me !
Why wait... just have a go at week 1 take it slowly.... repeat the week if needed. Until you feel ok.
Starting it changes your mind set. Good luck
Welcome 😊
I used to feel like you & put off excercise until I felt I was upto a certain standard to begin the couch to 5k but honestly the only person I was kidding, was myself. There's no time like the present, the couch to 5k starts with a 5mins warm up walk then you step it up to a jog & if you find it too hard then power walk it. You'll soon build up to a jog & then a run.
Seize the moment & don't put it off. Good luck.
I hadn’t exercised at all for almost 5 years when I started, my fitness was nonexistent and carrying extra weight meant even walking had me out of breath. I was out on a walk one day and just thought I’ll give it a go, I did week 1 run 1 in my jeans as hadn’t planned on it. Best decision I’d made, I genuinely didn’t see myself getting very far but tonight I completed run 2 of week 7 which is my second 25 minute continuous run this week. Throw caution to the wind and just go for it, you’ll be really glad you did I promise!
Good luck
The only preparation you need is running shoes and the nod of approval from your GP if you have any medical issues, the running will help you to stop smoking but the best time to start is now so go for it
Welcome to the forum and well done on your decision.
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.
Welcome. I thought I wouldnt be able to run more than 2 minutes, 5 minutes svared the bejeezus out of me. Today I ran 25.......... 6 weeks in
Take it easy, run slowly and listen to Laura (podcast). if you find it tough just do that weeks runs again.
Dont delay - drop your reasons not to do it & write yourself 5 reasons to start your journey.
You Will Surprise Yourself & thats a good feeling..
Good Luck & come back & tell.us how ypu are progressing..
Obviously if no medical advice not to, I would say go for it now! You’ll be amazed at what you can do and there are lots of others on here who are in a similar situation and have gone on to do it. It also does wonders for your confidence and self esteem which I’m sure will help.
The mantra on here is slow and steady- the idea is not to be out of breath so if that means at first you run slower than you walk so be it! 🐌🐢
Good luck!
I second what everyone else has said- just go for it! I'm nearly 48, overweight and horribly unfit, I couldn't even manage to run for 1 minute. That was 6 weeks ago...on Wednesday I ran for 25 mins non stop!
I think the big advantage for you if you started now is that it would get you into a healthier mindset which would help with the quitting smoking. It's made me want to eat better so I have better fuel in the tank when I'm running, hopefully it would be an extra incentive to stop smoking for you.
Walking is still great, I always walk on a non running day. Have a look through the guide on here and definitely have a watch of Japanese Slow Running on YouTube, then go for it, you won't regret it!
Go for it... I've just completed it this morning.. Officially did it wed but app crashed..
I was in the exact same situation as you about 4/5 weeks ago.
I was a smoker who done little to no activity even at my job I didn't have to walk around a lot. I would get exhausted by going up some stairs!
I started doing very light runs as in running for 30 seconds and then stopping and then breathing for a minute before I started C25K which was nearly 3 months ago (I should have been walking whilst getting my breath back but I wasn't in that mindset that I am in now)
I eventually built up that very small amount of stamina to where I could jog for a minute. Thats when I started C25K
I would honestly say to start now. Just keep your pace very slow, because it will put you in that mindset of being healthy. My first run with C25K, I gave my pack of cigarettes to my friend and I said that I would never smoke again if I wanted to get somewhere with this programme - and I haven't. I have an e-cigarette that I use occasionally because quitting smoking is not easy.
Good luck to you! The journey is a process, but it's worth every second.
You have made some big life style changes. ..for the better. Good luck on your journey.
Sorry you are feeling like this it was me at the beginning of lockdown and although I’m only a little unfit I just didn’t want to get out of bed in the morning furloughed and all that ....... I’m now in Wk6 of C25k and loving the running helped obviously because of the glorious weather. As long as you have a good pair of trainers a good sports bra and loose fitting clothes get out there and do it now. You won’t regret it like me who stayed in bed for those first few weeks Good luck 😉
Good luck, go for it. I’m just about to start week 8, having never run in my life...loving it!
I think you’re doing the right thing by walking first, to be honest!
I’ve recently completed my couch to 5k and now run 2-3 times a week (due to working long hours it’s impossible to do more). I’m now running 6.5k each time and get grumpy if I can’t run.
Oh, by the way - particular well done with giving up the fags! As an ex smoker I know that journey too: best thing I ever did was to stop. Changing a bad habit for a good habit worked for me - I took up knitting!
Good luck with it all - it can be done, and it’ll be really worth it in the end.
Go for it! Some general tips from a recent graduate that might help you out in the early weeks:
1. Think about whether you are someone who wants to cover a predetermined route that ends up some where near where you started (one that can get longer with the programme), or someone who's quite happy to head out the door and simply see where your feet take you.
2. Work out a practical and sustainable routine for your three weekly runs (days and time). I stuck to the same routine pretty much throughout the programme and I found it much easier to progress than my wife who's struggled to find a decent routine and still has a few weeks to go. Are you an early bird or nighthawk?
3. Consider doing a few 30min brisk walks before diving into the programme. You can use them to test out routes, clothing, footwear, phone+headphone combo (an arm holder for the phone has been really handy).
4. Test out the app properly before heading out on first run. I had to change a couple of app settings to prevent the app from closing down every few mins when the screen locked. My first two runs of week 1 ended up being over 20mins longer than planned!
5. Try out the different voice coaches.
6. As many others on the forum will say, keep things slow, don't force your pace.
7. Post about your successes (and may be failures). This is a really supportive community.
8. Listen to your body, know when you need to take more than just a day or two of rest, or when it might be worth repeating a session before moving on.
9. It's all about the duration of activity, not the distance. Don't set out expecting cover 5k by the end. Some do, a great many don't.
10. Enjoy the experience! Enjoy being outside, knowing that you're doing something good for yourself and your family.
All the best! You won't regret it.
And remember the technically more robust original podcast option. No faffing with playlists (bearing in mind that you are learning to run rather than merely passing the time and lolling on the sofa... Arvo Part or the Sex Pistols may not be quite right for the particular bit of your session they turn out to pop up in...)
I had absolutely no intention of running, I started walking at the start of the lockdown and set myself a challenge to be able to walk to the trig point and back on the local fell by the end of lockdown. 5 miles uphill and 5 back down. Supposed to be doing the walking in my lunch break, however the breaks where getting to 2 hours long.
It was at that point I decided to try the C25K as it takes less time each day. I guess I’d built up a little fitness and was able to walk a mile in around 15minutes.
Anyway I’m on the last run of week 3 today and really wish I’d started earlier, it was on the last run (Wednesday) that I realised for the first session I wasn’t panting!
I didn’t find the first run nice at all, but then again I didn’t find the guide until I finished it. Read that and it’s much easier.
As has been said many times on the forum, go very slowly on the runs and then slow down a bit. It sounds completely the wrong way, but really does work.
Anyway, good luck with it. It will reap benefits in short time.
Sorry for the wittering, just killing time for the missus to surface and look after the kids so I can go out and run before it gets hot!
I was going to do C25K but was injured by start date so I walk the 5k every other day, as fast as I can. If you are overweight then walking is better anyway as it reduces stress on the joints and in the correct training zone, can assist fat burn. Even if you are only chesty I would still do a month or so of walking and see how you feel. Nothing needs to be rushed. As they say, you need to be able to walk before you can run. Good luck!
There's this assumption that walking is easier than running.
I did C25K *because* I simply couldn't sustain a brisk walk for long, it was painful, uncomfortable and the ill effects lasted. 8 years on, brisk walking and I still do not get on... For me, slow running is a much looser, gentler activity and I am lucky enough to be able to avoid much in the way of hard surfaces - but the cardiac effects are massively greater than a brisk walk.
(Bear in mind that for most C25K participants, 5K is *not* actually involved... or at least not until some time after they have completed the programme)
It has to be gentler on the joints - but I'm not here to argue. Enjoy the fruits of your efforts.
The best exercise is the one you actually do of course.
I just see so many people afraid of running at all because they are overweight, have a chronic health condition and worrying about their joints (but not eg their bone density)
All great advice...especially don't wait til July. Good luck!
I am on wk7 now I was worries at first I wouldn't be able to do it, very overweight, 60 with COPD and arthritis, had to do wk 1 twice to complete it so dont worry about walking first I thought surely they ease you into it with walking, but it is easier than you think, good luck
Just go for it now , leaving it will make no difference at all
Away you go !!
I’m on week 9 second run and completed it and done 5.2k in the 30mins
9 weeks a go I couldn’t run 50 feet and I’m 58 and 15.7 stone so I feel if I can do so can anyone
I agree just go for it now, The first run is tough it is for everyone but just steady does it, I repeated weeks until i felt able to move on and these lovely people on here are supportive too. Go on.... you know it makes sense.
It’s good to have that goal to maybe cut down the smoking a bit , but also , you can go really slowly , and repeat week one until you feel ready to go onto week two , that way you’ve actually started but really slowly ..
Well done for preparation and getting into the right frame of mind but if there are no medical issues the advice with this programme really works so don't "prepare" too long! I've had to repeat Week 3 but barely believed I I would be able to run for 1 minute and now I can run for 3 minutes without too much gasping so Week 4 next.
I've just read a post by someone who has just completed the programme and she gave up smoking 3 months into it 😃
Don’t worry .... you will be able to do it. When I started I was very unhealthy, just running for 1 min hurt and I gasped for air. I now have 4 runs until I graduate. Don’t get me wrong some runs are harder than others but you just do them again if you feel it’s right for you .
Make sure you are hydrated, take your time everyone will tell you to find your own pace even if you think it’s really slow and make sure you have your rest days.
Remember your starting this for you not for anyone else and I promise you will get to the point where you enjoy it and Look forward to getting out there .
This forum is great, wish I’d used it at the start 😉
Good luck
As others have said - why wait? The first weeks are easy - just 60 seconds very slow running. Remember: feelings follow behaviour - if we wait to feel like doing something, we'll probably not do it; if we do something we will feel differently. This is a perfect time during lockdown , and the weather's great!
I am going to depart from most on this thread. Getting yourself a little fitter before you start C25K is a great idea. Walking is a great way to start. Just remember that those saying "just get into it" are those who are part through or finished the program. They are no longer unfit couch potatoes and may just have forgotten how they fared. It seems easy to them now.
My advice is to go with YOUR instincts. You are the one who knows YOU. But please if you have any doubts about fitness, talk to a health professional first. But the walking? Just go for it. Slow and short at first, daily if possible without making yourself unwell. Build it up over the month of June and gradually increase the distance and have short bursts of faster walking as you improve.
Whatever you do, stop if you get any issues that you have not had before. Aching legs and feet are par for the course at the beginning. You CAN do this. You WILL get fitter. It WILL extend your healthy life and as hard as it is while you are doing it, you will feel so much better after a run!
Get yourself a step counter, preferably one with all the parameters you will need. Walking and running are essential, step count of course and heart rate is a very good idea, it can show how your heart is working. I use a Garmin Forerunner 35. Just on £100 but so worth it. But for a fairly basic one, MiFit are OK. (Look on Amazon for both)
Best of luck with your journey, we have all taken that journey and will be with you every step of the way. Do what you can, repeat runs if you feel the need, but eventually try it all. I wish you well and remember, Keep on keeping on 🏃🏃♀️
I agree with GoogleMe comment. I have used the original podcasts with Laura, which have music on in-between Laura's helpful encouraging words. In the beginning make it easy on yourself so you don't have to faff with technology, or worry about the app dropping out leaving you high and dry. Later on you can use your own music in a playlist for fun! I was afraid to go out, so I put on my headphones and iPod and did it around the house from room to room so I knew what I was in for and how long it would last. Do that and go for a walk, brisk as you can, and see how far you get by the half way mark. Then turn round and head home. It will give you an idea of how much ground you will cover so that you can plan your first proper week 1 run 1. Good Luck!
Good for you! Excellent you are taking control. I’m on week 2 and love it. Good luck! Walking daily sounds a great plan to get started😀
Even though I was walking my dogs for an hour a day I still wasn't confident to start the program as I had been feeling sluggish on the route back. So, to get me started, in the middle of a walk, counting in my head, I jogged for 1 minute, walked for 90 secs (as per wk1) 3 times. That felt ok so a few days later x4 and so on, and built it up from there to give me the confidence to start. I wanted my first run to be a success.
I also think everyone is different. Use all of the advice on here but do what you think is best for you. Good luck!
I think this sounds really sensible TelleLou!
You sound like you know yourself well enough to know what’s possible.
I agree with your plan to build up with walking first.
I’m not in exactly the same position. But I started C25K 3 times and was miserable after the first week, couldn’t managed week 2 and just kept repeating week one for a while before loosing confidence and stopping.
This time is the furthest I have gotten. (About to start week 8)
And I put it down to building up my general activity first.
Walking instead of driving. Or getting off the bus earlier etc. Small increases. That over time meant I was able to walk upstairs with out feeling out of breath!
I honestly feel it gave me a much better base for starting C25K and I would recommend it to anyone that is thinking of staring it.
A good month of walking more, like you’re planning sounds like a sensible idea to me.
You know yourself better than anyone on here does. Do what’s right for you. 😉👍🏻
I definitely second the comment about looking at the Japanese slow running technique. Someone else posted about it a few weeks ago and it really helped me to slow down to a point where you can breath easily while you run. I am 63 years old and am just about to start on Week 6 of the programme. There’s a video on YouTube of a Japanese and blonde lady demonstrating the technique- just a few minutes to view and it’s all you need to get you started - just ignore the toe strike aspect and land on the middle of your foot as recommended by the C25K programme. Good luck - trust the programme and you’ll be absolutely fine.
I remember when i wanted to prepare myself to give up smoking. I had to do my way...(if you know what i mean) People would say why don't you stop today ...but for me...it didn't work like that....I had to be mentally prepared otherwise forget it. IF you feel you want to wait till July to do your couch to 5k then you do that....If you are starting off walking now thats a good way to get started and get yourself ready for July 1st!!!
You have got this!!!
My local harriers has a couch to 5k group and the physio that ran it advised me to do 3 X 40 minute walks a week for 2 weeks before starting. I did but I still struggled... looking back I think it helped get my head in the right space tho. Still running, so worked for me.
Hello 
Hello
Hello :-)
Hello 
