So I've tried Couch to 5K twice. Both times I've not been able to go beyond week 6. So I decided to have another go and I am starting from the very beginning. During my previous attempts at Couch to 5K, I installed the app on my phone, but never bothered to look at the forum.
This time around, I decided to look at the forum, especially the FAQ posts. I realised that my previous approach of trying to run as fast as possible isn't probably the way to go. That's what I had been doing in the past - run as fast as possible and try to beat my previous pace (as recorded on my tracker). What I realised on both occassions, was that by the time I got to week 5, I simply couldn't keep up anymore, and so I had to quit.
Now I have decided to try a new approach, and have read most of the FAQ posts. I will take it easy, this time around and keep coming here to see if I can get support and motivation from other forum members.
Any tips for a returning newbie like me ?
Written by
MoverDoer
Graduate
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You tried to run as fast as possible and tried to run faster each time?
My word. What an approach! And coming from the couch, that's the completely wrong approach as you've now, happily and thankfully, discovered.
Very simply get the word 'RUN' out of your head - it means lots of things to lots of people but for some it means doing what you've done previously (maybe memories of school, maybe you're a gym bunny, maybe you love racing etc etc).
Instead, think 'JOG'. Running (whatever that it is) can come later, much later. For the next 6 months, focus of JOGGING... nice and easy, feeling great, enjoying it and feeling like you could carry on forever. It's minimal effort stuff. You may not feel like you're exercising, but trust me, you are.
You build gently and go on from there. All depends on what your goals are.
You probably won't like this but use this as a reference, it's helped a lot of folks here:
You're welcome. I'll admit that this type of jogging is the extreme end of 'slow', but that's not denigrate at all. It's been hugely helpful to many here just to demonstrate what's possible and to give them a reference.
Use your breathing rate as your effort indicator - the effort should be 'easy' and therefore your breathing rate should indicate that. If you're not able to talk in coherent sentences while jogging, you're going too fast. Keep to what's called a 'conversational' or 'chatty' pace - nice and easy!
Wow! Well done on that anyway, and welcome to the forum,
but yes, go slower, whatever you want to call it, running, jogging, same thing........and my top tip, the programme is a guide, we’re all different, so don’t be worried about taking an extra rest day if you need to.
I was tickety boo up to about week 8 and found 3 runs a week too much, got overuse injuries, recovered, took it down to two runs a week and haven’t stopped since.....and I’ve run half marathons.....
I started C25K after lockdown as a rather overweight but regular early morning swimmer. I probably had reasonable cardiovascular fitness but my body was not used to weight bearing excercise.
On my first run I went as fast as I was comfortable with and was pleased. Then bang! Run 2 I pulled my calf muscle.
So that was 10 days out.
I don't do social media but posted on this forum and asked for advice which proved invaluable.
Slow is now my mantra. I also shortened my stride which reduced stress and I think is building strength and stamina - for THIS type of excercise. My body shape is changing for the better and I am convinced I am building muscle and losing fat although not much weight. (I enjoy my food too much for that).
I'm currently on week 7 run 2 and starting to actually enjoy my runs.
So yes - take it slow and steady. Speed can come later if that's what you want.
Thank you so much. Seems I will be following your example and adopting the slow mantra. Hopefully, I will get to enjoy even longer runs, eventually. Thanks a lot
Welcome to this amazing place! You’ve hit the nail on the head. Like everyone says, the best thing to do is slow down and then probably go even slower. I’m only on W6R2 so still learning lots but these tips have helped me massively:
Embrace your inner snail. I could probably walk faster than I run.
Drink LOTS of water especially the day before a run.
Do the NHS warm up and warm down exercises. This is none negotiable.
Make a great playlist.
Find the best time of day to run that suits you.
Believe in the plan - it really does work.
Keep in touch and let us know how you’re getting on. We can do this!
Well done on seeking out valuable advice. My most important lesson learned is To listen to my body! I got to W8R3 while loving my new found fitness. I felt so much fitter cardio wise that I ignored a little ankle pain that had been niggling for a couple of weeks. I was running every other day and putting myself under pressure to get faster and further with each run. I completed W8R3 in so much pain that I hobbled through my warm down walk unable to put my full weight on my left foot. I have just returned after three weeks out and completed W9R1 at a much slower pace and will now give myself three days between runs for the foreseeable. And if my body indicates I need More rest then so be it. But boy does it feel good to be back!
By the time you complete this programme you will have discovered hitherto unknown reserves of slowness that you'd never dreamt existed, and then you'll probably still need to slow down a bit.
As you build distance, by running for longer, not deliberately running faster, the speed will come. In the past year I've knocked over 12 minutes off my 5k time; not by consciously trying to run faster, just by the gradual process of getting fitter and stronger.
It's a bit counter-intuitive, but to run faster, run further and to run further, slow down...
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MARCH 2023.... GRADUATION BADGES are HERE!
Wk 7 Run 2 finished - close to graduation but don't want to leave! Am I mad?
