Tips for a beginner

[Islandmacmum]

Hi I’ve just signed up and am feeling very apprehensive. I’m heading towards 50 and am overweight and incredibly unfit. Any wise words would be appreciated. Thank you.

[Needtoslim Graduate]

Hi! I am in a similar situation to you, when I started I was getting older every day and was 8 stone overweight! I thought I wouldn’t be able to do it at all but I took each run as it came and now I am ready to do week 9 run 2, and am running for 30 minutes without stopping or feeling too tired. The programme has changed my life. I have lost 2 stone, have developed confidence and have showed myself that I can achieve anything! If I can get my wobbly bits from couch to 5k anyone can! Stay positive-you can do it! This forum is fantastic and everyone is in the same situation so let off steam here and celebrate your achievements with us!

[Islandmacmum Graduate in reply to Needtoslim]

Thanks so much, this is what I need to hear. 🙂

[Alsor]

I started the program 2 days after my 50th birthday. Overweight and unfit. I've now just finished my 4th post c25k run. Never thought I'd get through it. I look back at those first week runs and realise how far I've come. This forum is a great support resource. There is a guide on the pinned posts for beginners. Please read it and treat it as gospel. We all have to start somewhere and starting is the most difficult thing. Good luck and good running 👍

[Islandmacmum Graduate in reply to Alsor]

Thanks so much - gearing myself up for my first run. 🙂

[Staceyxxxx90 Graduate]

Well done for making the decision to start!

I have learnt along my journey to pace myself. Look at Japanese running on YouTube. The worst runs I have had are almost always due to running far too fast at the beginning.

Hydration is very important you should aim to drink 2.5lL a day to support your body's requirements.

When you are running to distract yourself from the time left etc... Try to notice what it around you.. Flowers.. Trees.. Cars.. Houses this mental distraction really does help a lot I have found.

Rest days are really important please use them to prevent injury.

Good luck. You can do this!!

[Islandmacmum Graduate in reply to Staceyxxxx90]

Thank you - really appreciate this.

[Couchphoenix Graduate]

Firstly well done you for making the decision to do it, that’s a big step in itself. I’m 54 and was totally unfit when I began this programme. I’m amazed at the change in my fitness and stamina, it’s not easy by any means and it’s both a mental and physical challenge, but definitely worth the effort, when you do the running parts, don’t set off quickly or you’ll exhaust yourself, just a really slow steady jog and take deep breaths in and out as you go, it’s important that you pace yourself so you’ve got enough in the tank to complete it. This forum has lots of help and support for you on your journey......Good luck 👍

[Islandmacmum Graduate in reply to Couchphoenix]

Thank you - these responses are very helpful psychologically.

[iic25kii Graduate]

Finding a slow and steady pace is really important so you can breathe sufficiently

The aches and pains will lessen as you go through the program

While the program is 9 weeks long don't worry if you take longer (I'm on my 3rd time through week 5 at the moment while I'm strengthening my knees)

Well done for getting started

[IannodaTruffe Mentor]

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.

[Islandmacmum Graduate in reply to IannodaTruffe]

Thank you. I read the guide and have completed my first run. I honestly can’t remember the last time I actually ran. I managed and feel quite pleased - just hope I keep going as I know I lack willpower.

[Lolorun]

Well done for getting this far!! It won’t be easy but the hardest part of deciding to get started is done. Be kind to yourself and don’t too harsh if you have a bad run, stick with it and don’t let it stop you!! I’m on week 5 and running further now than I ever have done, you can do it

[Islandmacmum Graduate in reply to Lolorun]

Thank you 😊.