Anyone just started? I'm not really into exercise nor do i have any will power when it comes to food but today i downloaded the app and have completed week 1, run 1. I think finding people who are at a similar stage to me might help me stick with it.
Week 1, run 1: Anyone just started? I'm not... - Couch to 5K
Week 1, run 1
AM2020Graduate
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WhydothisGraduate
Yes - I did my first one this morning - I was pleased with how it went, but it was only the first one! I have always said I would never run, as it would be bad for my knees, but I have decided to give it a go. I am not "sporty" in any way but I do walk a lot.
I'm the same, I'm not very sporty. I used to be but i have become so lazy over the years. I found the 1st one hard! 😂 i managed to do it all but i am so unfit its unreal. My legs felt like they were going to give up by the end. Hope it gets a bit easier as time goes on. Its nice to find someone who is at the same stage as i am 😊
Hey! 
I found the first run soooooo hard-thought I was going to be sick after haha! And I’m now almost finished the programme so just keep it up and trust you can do each challenge as you go along - it gets easier!
Thats very encouraging news, Im still at the 'thinking about it' stage, I have recovered from major surgeries but a bit still worried about the initial pain starting.
Well done getting started... and about those knees runnersworld.com/health-inj...
That was a fascinating link, and very encouraging, thank you!
I've always had "dodgy knees" and always avoided running for that reason, but started c25k 9 weeks ago. Due to a bit of a battle with said "dodgy knees" I'm set for W6R3 tomorrow, but I can happily say that I now appear to be knee pain free
I can heartily recommend the NHS knee exercises for runners (although you may well hate them at first) and a decent pair of running shoes.
Keep up the good work
Thank you for this encouragement! I am a walker, so not as unfit as some starters, (but I do know what it's like, as I lost a lot of weight and got back to walking from sitting all the time about 15 years ago). For the last few years I believed I had started arthritis in my knees, and walking got difficult. Then, due to other problems, I was diagnosed with coeliac disease, and the diet for that has got my knees almost back to normal, but I have stayed frightened of running, just in case. Decided now that I must try! I did 4 one minute runs while out for a walk, promising myself that if it hurt my knees I would forget about doing this, but it didn't, so I signed up, with my second run due tomorrow. I now intend to succeed! Your encouragement is very helpful.
How did you decide which shoes to buy? That will be my next problem, as I have a bunion developing, so need a wide fit and high lacing (I have been advised to wear boots as much as possible, and my walking boots are my most comfortable footwear)
I did an online gait analysis with runandbecome.com. I had to send them various videos and photos and they phoned me the day after. Their analysis was spot in (they could tell which knee I had more problems with) and the advice went above and beyond what shoes I should buy. There is plenty of great advice and videos on their website too.
The shoes definitely weren't cheap, but I'm looking at it as an investment and knee wise I've seen a huge improvement - I just need to work on stiff hips now
Hello I'm on my second run today found it better today then the first but feel more motivated this time try so hard to lose my weight good luck in second run I've got day off tomorrow so next one will be Friday my back of legs feel tight so hopefully working x
Glad to hear the second 1 felt better, i have a rest day tomorrow also will probably do run 2 on wednesday. Hopefully we can keep each other motivated. I felt like i was dying during the 1st run 😂
UnfitNoMoreGraduate
Welcome and well done getting started. That’s the toughest run done! Here’s hoping you get lots of replies from new starters, there should be quite a lot of people here doing week 1, it’s been a very popular plan in lockdown, and if everybody tells their friends it’s going to get really busy here!
Have a read of the guide to the plan... it’ll answer many of your questions and contains great advice to make this easier on yourself healthunlocked.com/couchto5...
You can do this... enjoy your journey.
Thank you so much! I think we are all joining up now to try and lose the lockdown pounds! 😅
I was expecting a big influx of “my work pants don’t fit” people 🤣. This will soon have everyone toned up again.
IssywhizzGraduate
Stick with it! Well done for starting. I’m a bit further on in the programme but I just wanted to let you know, if I can do it anyone can. I have never exercised a day in my life until I started C25K in lockdown and it’s the best thing I’ve done, both mentally and physically. When I read back through some of my first posts, and see how much I struggled running for 90 seconds and now I’m running for 25 minutes, it truly is amazing. Don’t get be wrong, sometimes it is tough, but that’s all part of it, if we didn’t find things difficult we wouldn’t reap the benefits from it... so keep on running, you’ve totally got this 🏃♀️😉🌈
I’m just trying to start so well done , the thing is I’ve been saying this for weeks , some of it is anxiety I don’t know where to go on my run and feel that people are staring ☹️
That's exactly how i feel! I feel like i look daft and worry about seeing people i know. I think every1 is looking at me and laughing. I decided to stick my headphones in so i can ignore everyone and i just went round the 2 roads that are on either side of my road for my 1st run. Just went round and round until i had finished. Maybe next time i will venture out a bit further. It wasn't so bad and nobody pointed and laughed 😂 hope you manage to get out there.
I felt the same about looking silly, but after a few weeks you won’t care. I run in walking trousers (legs zipped off), that was a step I can tell you as I didn’t want to show off my pasty legs. And any old tee-shirt I can find at the time.
The only thing I will say is get some reasonable quality trainers or running shoes, they make the world of difference. I started off in walking boots!
I’ve just completed week 2 run 3.
I can empathise with the self-conscious feeling, the dodgy knees etc but each day the hardest part is simply getting started.
To avoid folk I’ve been starting running a mile out from home. Yesterday I ran in a straight line (not turning at the bell) and ended up three miles from home at the end of cool down!
I just did W1 R1 upstairs on any empty floor in my office 🤣 so bored at work anyway so don’t know why I didn’t do this before! Going to bring my trainers to work and carry on (did it in flat shoes just now lol )
I started running in my house up and down the landing x Now I sometimes run in the local park x On week 7 run 3 so getting there xx
Hi, I found at the start that I felt anxious and a bit self conscious. Try experimenting with routes that maybe start 10 minutes away. That gives you more time to get into the zone of giving the run a go and a slight change of scene too. Also, this might help: I am a fan of the Japanese slow jogging approach. There’s a video on this site /YouTube. I wished I had known about it at the start as I think I could have avoided some pain and frustration! Trust the programme, it really does work. I’m in week 7 and enjoying running (though I must go out today, I copped out yesterday). Good luck!
That was a big stumbling block for me. Being in the second half of my sixties, and quite slow, I was highly embarrassed and worried about what my neighbours would think if they saw me heading off in my Lycra. For the first few weeks I just went round and round the lawn but somewhere in about week six I suddenly thought “Really, who cares?” Now I run outside every other day and regularly see friendly neighbours. We have lots of jokes about the snail they just saw overtaking etc and I tell them I finished my first mile in less than four minutes but now I am on the cooling down. It’s all good hearted and I’m sure they don’t give it another thought. I was right: really, who cares?
I’m just about to start week 3 run 1 today but struggled with week 2. I’m so not a runner and love my food too. Tempted to do week 2 again. Glad to have similar company. Good luck.
Hi, I am replying to various posters with this, as it might help from early stages: I am now a fan of the Japanese slow jogging approach. There’s a video on this site /YouTube. I wished I had known about it at the start as I think I could have avoided some pain and frustration! Trust the programme, it really does work. I’m in week 7 and enjoying running (though I must go out today, I copped out yesterday). Good luck!
booksieGraduate
Hi Great that you're starting. Well I posted that a few weeks ago and now I am on Week 5 Run ( Run 2 tomorrow ). I honestly can't believe I've managed this but I have and you will too. Like I say I'm 66 - not exactly a spring chicken so if i can do it you can too!.
Well done.
Well done you! I didn’t think I would be running either, but trust the app and take it at your own pace. Enjoy 😊
ReggitGraduate
Yep, as others have said, you’ve done the hardest bit of the program - starting it!
Read the guide that’s been linked to a few times, it really does get easier (I won’t say pleasant!).
Like you I couldn’t run, had tried in my twenties and sacked it off. I’m 51 and was obese, now merely overweight- got my first 25 minute run today (week 6 run 3). 6 weeks ago I couldn’t finish run 1 of week 1.
The support on here is great and you will do it!
TracyuGraduate
I’m just about to start week 6- I’d never run in my life(unless you count running for the bus!😂) I really look forward to that sense of achievement at the end of each run. And I don’t care what people might think- at least I’m out there doing something to maintain my health! Good luck with following the program!x
I’m on week 8 now, and running continuously, my diet for the last five years has been horrendous (read into that multiple takeaways a week) I’m about 35kg over weight with very little physical activity. I could barely manage the first runs. On the second run I didn’t make it to then end. Now though I can run for 28 minutes straight! If you take it easy, You’ll get through this
Wow that's great progress, well done! Sounds crazy to think that is possible, in my 1st run during one of the 60 second running segments i was so tired that i genuinely thought 'this has to be longer than 60 seconds, has the app gone off' but it hadn't haha. I hope i manage to get to the stage your at.
You will! You’ll find something just “clicks” at some point, for me it was breathing properly, once I was breathing correctly my legs just kept going after that. You’ll have bad days at some points but if you follow the program you’ll smash it
So finding people who are at the same stage as you, but finding people who have completed will also hopefully inspire you. Look up my post from a couple of weeks ago called “Never Give Up”. That is a short synopsis of my story of this programme that has changed my life. Good luck!
Well done, you are here! I haven’t posted before either. I used to be very active, and a few years ago, quite fit but NEVER a runner. Always struggled with jogging, moving quickly, happier in the gym. Menopause hit and a bit of a disaster, so have had to start and do something. I am on wk3run1 today. I have doubled up on wks1+2 because I struggled so so much and wanted to complete all runs properly on each week b4 moving on. Now I have never had trouble with my knees until now, so what I am saying is follow the advice mentioned earlier and follow the exercise plan to support your knees first if you are at all worried. I didn’t and am paying the price. Good luck it is definitely do-able!
Bonnybanks in reply to
Hi, since finding it, I am a fan of the Japanese slow jogging approach. There’s a video on this site /YouTube. I wished I had known about it at the start as I think I could have avoided some pain and frustration! Trust the programme, it really does work. I’m in week 7 and enjoying running (though I must go out today, I copped out yesterday). Good luck!
PhoebeBiancaGraduate
Hi and well done! I have never liked running and I eat far too much. But, I am on week 5! I honestly didn’t think I could/would do it. If I can, anyone can. I’ve also noticed that I’m less drawn to ice-cream etc and mostly just eating healthily- even though my portions are still probably too large. Good luck.
JarLoGraduate
I graduated a couple of days ago and can now barely remember how that first run felt. What I can tell you is that in the 15 yrs prior to that first run I hadn’t done any proper exercise worthy of mention. I walk the dogs a couple of times a day and on occasion I’d chase the kids around the garden which would ruin me. Now I’m genuinely looking forward to my runs and can feel the physical and mental benefits which has given me a new lease of life. To manage expectations don’t expect to shed loads of weight from running alone. A healthy diet would be more beneficial for weight loss. The running will tone you but fat loss will be replaced with muscle so constantly peering at the scales might leave you a bit disappointed. Also try not to get tempted into pushing yourself too much once you start to feel fitter. That is a path to injury or disappointment. You’ll get to where you want to be quicker by keeping a slow steady pace and working on your breathing. One thing that helped me was setting targets and rewards. For example in my second week I decided that my running shoes were not good for my dodgy ankles so I decided that if I made it to week 5 I’d buy myself some new running shoes. That gave me the motivation I needed. I rewarded myself on my graduation with a nice bottle of 12yr old rum which I had brought a few weeks prior but wouldn’t touch until I finished the programme. Celebrating success is important and it’s something to look forward to for your efforts. Most importantly good running shoes are a must. Go onto any reputable running shoe website and you should find a questionnaire which will recommend shoes based on your running gait. Honestly well worth doing! I have over pronation and suffer with ankle problems but my new ASICS help me greatly. ASICS and Brooks seem to be among the best.
Good luck and keep on going. I promise you it is well worth it.
Hello 👋🏼 snap! I’m so unfit, never EVER do exercise and have weak bones from previous cancer treatment and going into sudden menopause so always said running wasn’t for me.
Lockdown made me drink more wine 🍷 eat junk and watch myself busting out of my trousers so decided I needed to do something!!
I’m now on week 3! I’ve just taken it really SLOW. Went out on the road for the first time the other day as was so embarrassed doing that
And my husband has treated me to some new trainers. I feel so good when I get back and really feel I’ve achieved something. Believe me if I CAN DO IT..... anyone CAN!! Good luck 😉
RungrannyGraduate
I started 6 month ago. I'm 58 and had never run before, not even in school. I'm not in the least bit sporty and totally unfit.
It's tough at the start, because every fibre of your body is screaming stop. Your internal dialogue is telling you you cant do it , your too old , to fat, people are looking etc etc.
If you can get past those first 4 to 6 weeks you will be so delighted. Dont worry about being slow or having to stop and walk or not able to go a certain distance, you will in time get there. Slowly, slowly it's not a race. You have your whole lifetime . The benefits will come in a short while .
I have diabetes and my last visit to the dr was brilliant. She was amazed at the improvement in all my stats from blood sugar to blood pressure to weight loss. So just put on your shoes and get out 3 times a week and make it a habit. Soon you wont be able to NOT go for a run.
Hi, since finding it, I am a fan of the Japanese slow jogging approach. There’s a video on this site /YouTube. I wished I had known about it at the start as I think I could have avoided some pain and frustration! Trust the programme, it really does work. I’m in week 7 and enjoying running (though I must go out today, I copped out yesterday). Good luck!
in reply to Bonnybanks
I've just finished the week of 25 mins runs and was looking at my heart rate data. My husband pointed out that I was running anerobically, basically not doing any favours for my health or fitness. I did a bunch of research and saw that I need to slow way down. It's slow but the effort is minimal and my heart rate was right where it was supposed to be. Slow jogging all the way!
Mel3007Graduate
I was the same as you. I've never run in my life but I needed to do something as I'm shielding so have been sat at home for the last 12 weeks doing nothing. I started to feel really sluggish and have put on so much weight. Just believe in yourself and get some music on your phone and you will find the confidence to do it. I started week 2 last night and I felt great. Also there is a really good app called nutracheck where you can track your food and will calculate your exercise. It's surprising how much you can eat. If I can do it then you can. Just believe in yourself. There's so many people running at the moment I just think now why can't we be like them 🏃🏃
Tinytears60Graduate
I was where you are ... but I got to tell you.. stick with it! I’m still not great with food but have made little tweaks... as I’m getting more into the running I’m finding it easier to make the food swaps too... you will love it and the sense of achievement is great! Promise!
Encore I started I thought a minute of running ... easy!.. ha! It’s a challenge! But a fab one.. the app is fab and really works for you and support on here is great! You will be hooked before you know it!🏃🏽♀️👏👏
The hardest part is getting of your backside and deciding to do it so you’ve already won that battle... Let us know how you get on... 👍
I certainly will. Today i feel like somebody ran me over in my sleep 😂 my legs are so stiff and it hurts to laugh or sneeze! Suppose that's a good thing though, its woken up muscles that i didn't even know i had! Now i understand why it says to have a rest day in between runs, i definitely need it.
For sure ... it says minimum of 1 day rest in between - it’s important...
After my first run I was coming down the stairs like an old lady!!! (Actually I am an old lady but I know what I mean) every part of me aches but we have woken up muscles we forgot about! Take it slow and steady... and if you need to stay on weeks for more than a week it’s no stress! It’s your own personal journey ... that’s what makes it so fab!
I’m on week 5 and it’s more of a mental battle for me this week .. 🤪
‘Come on Jane... you can do it’ is my mantra for the week!
Stick with it! 👍 x
Hi I’ve downloaded and am starting tomorrow any beginners tips?
Go when you feel ready and go at your own pace, i was thinking i need to be running fast if people are looking at me but that's not true and will only make it harder. If you need to run slow then run slow. 😊 x
Definitely slower the better ... it’s a fab app and the people on here help too! Support is great!
You can do this! And the sense of achievement is so addictive! 👏👏🏃🏽♀️
Let us know how you get on
NilsamGraduate
Well done for getting out there. Congratulations for starting. 👣
Do stick with it! I posted on here when I was in week 1 and today I’m about to start week 9 - so this could be you too! Why shouldn’t it be you? Just believe in yourself and follow the programme xxx
RunKRunGraduate
Hi there, technically I’m a graduate but I haven’t done anything for weeks so I started again Sunday morning. Already missed a run so will be aiming for Week 1 Run 2 tomorrow. If I don’t run first thing it has a tendency not to happen especially as I try to avoid the heat. We can do this! It’s a great programme. I still wouldn’t class myself as a runner. I’m not fast, never achieved 5k in 30 minutes but I do love parkrun and can’t wait to get back to it. Good luck with your journey. Happy to tread the path with you.
IslandmacmumGraduate
You sound very like me. I’m not into exercise and I’ve tried to change my eating habits with no success. After several weeks of lockdown and even more eating and sitting around than usual I decided I had to take some action. My sister in law had completed this plan so I thought I’d give it a go. Now on Week 3 and amazed I’ve got this far. If I can do this, as someone who’s 47 and overweight, anyone can. Go for it.
SamiaTGraduate
I downloaded the app yesterday and just got back from my Week 1 Run 1. I was a complete couch potato before this. Needless to say, I struggled during the last 2 60 second runs. Infact, I just walked for the last couple of minutes.
I'm going to try my hardest to stick with it. Maybe the first few 60s runs go more slower though you have more energy at the start. I kept tellking myself to run slower so I wouldn't burn out half way. It happened anyway. The good thing is you can repeat a week if by the end of the 3 sessions you don't find you're ready to move on.
Hang in there.
I’ve barely exercised in the last 30yrs, more of a couch potato But I’m now on week 4. To be honest I think the first week was the hardest, maybe cause I’m not fit or just not used to it.
For me this forum really helped for example I found you can’t go too slow which in the first week I was trying to practically run so I ended up having to stop.
So you’re doing great for just getting out there, so that’s the first big win 😀😀
Dtay1978Graduate
Welcome 😊
Just started week two. I'm nearly 60, overweight and have never run in my life. Absolutely loving it so far!
I am a bad procrastinator. I was going to start, again, today but ended up cleaning the inside of my car and the inside of the BBQ, as well as cutting the hedge (the green bin is being emptied tomorrow) so it is put off till tomorrow now - until I find an excuse!!
I will do this again (the last time I did all 9 weeks but only managed about mins max of "running)
Dutch-FraggleGraduate
Well done on getting out there for the first time.....I found that was a big hurdle in its self as was worried about people seeing me and judging me etc....soon got over that....
There must be some will power in you somewhere as it made you do day 1 !
Good luck with it
I've just completed week 3 finger's crossed To make it to the end
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