I'm new and have no idea how this works !!!

[Feltip]

So I've decided to start Couch to 5k again. Started it weeks ago but could never get past week 1, had a bad run one day came home, cried and gave up. Hoping by joining this forum it will give me some encouragement and if I comment on how my running is progressing it will help to keep me motivated. beginning week 1 (again) tomorrow

[Instructor57 Graduate]

Welcome !

And well done for starting !

You will find so much help and encouragement on this forum

Read the ' How to run couch to 5k'

It's full of useful information and links to various articles to steer you on your journey!

But if you have questions, come back here !

There will be loads of help !

Enjoy the program ! 🙂🏃

[Feltip Graduate in reply to Instructor57]

Thank you I will read that, my problem is excepting sometimes one day is harder than another day and being kind to myself. And not giving up so easily!

[Instructor57 Graduate in reply to Feltip]

You will get tougher runs !

But try not to stress about them .

The best advice I can give you is to jog slowly , and then when you think you are jogging too slow, slow it down a bit more 😁

When you are running/jogging you should be at a pace where you can talk without gasping for breath !

If you can't then slow it down again

The program will get you there , you just need to trust it .

If you complete a run then you WILL be ready for the next one .

If you do not complete a run for whatever reason, then just repeat that run .

But TRUST the program .

When I first started I could barely jog for the 60 seconds of run 1.

(I'm now on week 6 to my amazement)

And just to repeat, you will always find support on here .

It's a great group of people !

Enjoy the program ! 👍😁🏃

[Feltip Graduate in reply to Instructor57]

Thank you, I can see already the support is great. I only wished I had joined it the first time round, I may not have quit!

[Instructor57 Graduate in reply to Feltip]

The support is great !

Don't be afraid to ask for it ! 😁👍

[metamorphfreebird Graduate]

Awh welcome back! So sorry to hear about your bad run We all have them. I actually started c25k a year ago and did a couple of runs and hated the whole thing, felt awful. I restarted again this year and absolutely love it now (its a familiar story on the forum). In hindsight I was pretty much sprinting for my runs the first time round, my advice (and some of the admin on here will comment with a link to some of the advice for new starters shortly too!) is to go slow and then go even slower, they’re meant to be jogs! start your runs well hydrated, when it’s not all too hot, in comfortable clothing and proper running shoes - I like to have a banana or half about half an hour before too), do some dynamic stretches before, and most importantly take it super easy during the run, cool down properly and do some stretches too 1 it takes time for your body to get used to this new exercise so be gentle and patient with yourself, slow and steady wins the race and you’ll have hundreds of us cheering you on as you progress! Happy running and welcome!!! you got this!

I also remember having lots of aches and pains and stretching and even foam rolling helped, but mainly my body just had to get used to this whole malarkey so patience was the most important of all Keep at it, it will get better !!

[Feltip Graduate in reply to metamorphfreebird]

Thank you, I'm already getting advice and tips which is fab. I'm very over weight and feel dreadful, lockdown has certainly made that worse!

I'm hoping the exercise will help with weight loss and give me a general 'feel better' feeling and also help my mental health.

I really hope that documenting my runs will help me focus on the positives. I was considering a diary but this will probably do in place of that, I easily feel defeated and give up. I'm feeling more positive about going out tomorrow now

[PMcL1966 Graduate]

Honestly keep at it. Don’t push yourself too hard. I’m onto my last run of week 4 and the 5 mins kill me. When Laura tells me I’ve a minute left I feel like stopping. But I don’t. The secret is to keep the jogging at a very light pace. I didn’t think I would reach week 2 never mind nearly week 5. If I can do it anyone can. Just focus on your next run. Don’t look too far ahead and I promise you’ll be able to do it. Keep up the good work.

[Feltip Graduate in reply to PMcL1966]

Thank you

[UnfitNoMore Graduate]

Welcome and great job getting started.

Hope you’ve had a chance to read the guide as per above... if not it’s here healthunlocked.com/couchto5...

My guess is that you’ve done what many (most) of us do and ran it too fast... run one nearly killed (well, maybe not literally) me because, obviously, as soon as I took my first step I was Mo Farah 🤣. Yeah, that didn’t turn out too well... I don’t know how I completed it. So, you’ve had as good a start as I did, probably better! That was two years ago... I’ve done a half marathon, numerous 10k runs, and countless 5k ones. I’m not special... I’m just you in two years time.

This is about running of course, but it’s also really not... it’s about holding back the pace so we can breathe, it’s about crossing the start line every run day (finish lines are a bonus) it’s about allowing yourself the time to let this plan make you fitter. As you arrived at that first run, you weren’t a runner... in a couple of months you will be. It’s going to be emotional (you’ve seen this already) but it’s going to be uplifting and empowering too. I have achieved the above mentioned runs... and you know what? Sometimes a run still kicks my ass... I can go out and run 10k one day... couple of days later 5k is tough... it’s just like everything else in life really. Sometimes I don’t finish a run... one was 5 miles, I managed 4 and I was so annoyed for about 30 seconds... then I looked ahead at that mile and figured it was the same mile I couldn’t run before I started... I looked around down the 4 miles I had run... I smiled... those 4 were way, way, beyond impossible a couple of years ago. Focus on what you do run... celebrate the achievements along the way... be proud of yourself every time you start a run... and don’t worry if you can’t quite complete it... look back, smile, it’ll still be there for you to kick its butt the next time.

You can do this... it’s going to show you how awesome you really are... it doesn’t matter how long it takes... don’t quit and you will succeed. Enjoy your journey, I can’t wait to see your graduation post.

[Feltip Graduate in reply to UnfitNoMore]

Thank you soooooo much, that was so lovely to read. I cant believe the positive messages I've had from complete strangers in just half an hour. I will keep these in my head when I set out tomorrow

[UnfitNoMore Graduate in reply to Feltip]

You may be getting alerts for a little while longer 🤣. Lots of very supportive people here, lots of great runners, lots of really inspirational people who struggled to get to grips with this and just kept going... I wouldn’t be running without them all. We got you... you got this.

[Feltip Graduate in reply to UnfitNoMore]

As I'm finding !! Its so lovely I cant keep up with all the responses 😊

[Tinytears60 Graduate in reply to UnfitNoMore]

I love that...

we got you

You got this!

💕🏃🏽‍♀️👏

So true!

[Foxyblue in reply to UnfitNoMore]

Amazing post, made me tear up a bit. Especially the bit where you said ‘I’m just you in two years time’

So inspirational ☺️

Keep going Feltip, follow the program and all the great advice on here and you’ll be grand. I felt the same when I started but this forum has made all the difference. I’m only wk 7 so still learning but like you found wk 1 so hard. Find your inner 🐌 and keep listening to that tiny voice inside that says you can do this. The more you listen the louder it gets 😉

[Feltip Graduate in reply to Foxyblue]

I know I'm genuinely overwhelmed

I will keep all the positive messages in my head tomorrow when I go out

[Greenk Graduate]

Well done for getting back on the horse (actually I think getting on a horse may be cheating....) You'll soon start to feel little improvements.. even if you don't complete one run or another, just getting out there and doing a bit is something. I had a quite horrible time on Saturday trying to do w7r1 .. thought I was going to keel over after 20 minutes and had to give up, but then I couldn't have even thought about running for 20 whole minutes a few weeks ago (2 whole minutes was a dream) so hey ho... gave myself a talking to and went out today, and d'ya know what?? I did it and felt great, even had a bit of a sprint finish!! Take every day as it comes. Try and keep enjoying it, and be kind to yourself. Take it slooooooww..... real slow, and relax into it. It might be tough some days, but other days you will feel like a million dollars. Will look forward to watching you progress! x

[Feltip Graduate in reply to Greenk]

Thank you, I'm genuinely overwhelmed by everyone's kindness, I actually feel like I'm looking forward to going out and starting again in the morning, a few days ago I would never have predicted that

[Hidden]

Hello and welcome.

Good on you for giving it another go.

Don't get upset if it doesn't work some days, everyone has a bad run every so often especially at the beggining. Follow the programme and it will put you on the right tracks, if you need to repeat then do so. Concentrate on running slow, it works better and drink more water not just on running days but on rest days too.

We are all here to help so feel free to ask questions.

Good luck 🤞

[Feltip Graduate in reply to Hidden]

I'm genuinely overwhelmed by everyone's kindness, thank you

[Gardenj]

Good luck for your next run tomorrow. I've lost count how many times I've started the program. But today I did the1st run of week 7, & feel like I'm really getting into it, aches & pains permitting. The the furthest I'd got before was week 3. Loads of good advice & peps talks on here. All the best 👍

[Feltip Graduate in reply to Gardenj]

Thank you, I'm very over weight so just getting out in front of people is hard but I've felt incredibly unfit during this lockdown and really just want feel better physically and mentally

[Tinytears60 Graduate in reply to Feltip]

You wait!.... you will soon be feeling confident and awesome and will hold your head high on your runs! 🏃🏽‍♀️

[Gardenj]

I think most of us have put on a few lbs during lockdown due to inactivity/boredom/comfort eating to name a few reasons but like the rest of us on here you've decided to do something positive. It can be daunting setting off out in your running get up the 1st few times, but I just try & think I want to feel fitter & healthier & I'm doing this for me ✊

[Feltip Graduate in reply to Gardenj]

I already had enough pounds to begin with 🤣 right now I just want to feel better, thank you

[EThomas Graduate]

Welcome to the forum. The hardest part is starting. Like others have said start slowly, google Japanese Slow Running Method and keep hydrated. Just go at your own pace and ignore others around you. Try varying the times you run until you find what suits you. Plus post your experiences on here for lots of encouragement.

Good luck for tomorrow.

[Feltip Graduate in reply to EThomas]

Thank you 😁

[Weff Graduate]

Hi Feltip! Welcome! You have GOT this. You can do this and you're going to smash it. It's going to be hard at times and there will be times when you want to stop, but you can do this. You are in control and you're gonna do great.

My advice is to be a sponge and soak up all the information on this forum- it's so amazing and I actually don't think I would be as far along in the programme as I am without it.

Let us know how you get on tomorrow. I know we'll all be thinking of you and cheering you on!

[Feltip Graduate in reply to Weff]

Thank you, great advice, soak in all the info 😁

[Tinytears60 Graduate]

Aww Go for it!

You will be amazed - I didn’t find it until week 4 and I really could have done with it on week 1...

I can’t speak highly enough of it! A supportive bunch that I couldn’t and wouldn’t want to be without on this journey!

We all have days were we doubt ourselves, days were things go wrong, but the highs of this journey more than make up for it and on those bad days all the people here surround you with a pillow of support!

It might help you to know that week 1 I could barely run for 20 of the 60 second intervals!... honestly! I’m not alone on that... so many people have documented the same but I’m on week 7 now! I’m not a natural runner so that’s amazing..

the plan trains you and the forum here shares the good, the bad, the ugly but we have giggles in abundance.. I promise you ... it’s addictive

come join us! 👏👏

[Feltip Graduate in reply to Tinytears60]

What a lovely kind message to read, thank you. I'm still getting to grips with how this forum works, I'm not very tech savvy!!

It's so interesting reading other peoples journeys and realising I'm not the only one who might be having a difficult day.

I'm looking forward to trying again and feeling more hopeful this time

Thank you

[Tinytears60 Graduate in reply to Feltip]

Well if you click on my name it brings up my profile and then you can read my posts....

I’ve had feedback they are funny and they document my running journey quite well ... remember nothing worth having comes easy .. so true!

Stick with it - you will find it a real boost 👍

[Feltip Graduate in reply to Tinytears60]

I dont understand what the communities are? Do I need to join one?

[Tinytears60 Graduate in reply to Feltip]

I think you are already on 1 ... the couch to 5k group.... Don't get me wrong I know my way around here but I'm thinking if you are posting on here then you must have already joined the couch to 5k community

anybody else help?.....

As long as you can post here then that's OK.

I'm excited for you to go out tomorrow......

[Feltip Graduate in reply to Tinytears60]

Yeah I think I get it now! Couch to 5k is the community 🤣 like I said not very tech savvy!

[Tinytears60 Graduate in reply to Feltip]

Don't worry - you will get there.... its new for all of us at some point!....

Good luck for tomorrow

Slow and steady - if you can't do the runs then walk them.. walk it all ...you can stay on the weeks as long as you like until you are comfortable with them That's the great thing about it - its personal to you

AND

We will celebrate with you when you do and give you a virtual hug when you've had a bad day

[LuckyKat123 Graduate]

Hi, welcome to possibly the best forum in the world full of the most amazing people! 😍Well done you for starting again 👏👏You CAN do this and we’ll be with you all the way. Remember it’s your journey so do it your way. Embrace your inner snail 🐌 and good luck for your run tomorrow 🏃‍♀️🏃‍♂️💪🏻😁

[Feltip Graduate in reply to LuckyKat123]

Thank you, yes I'm already sending what a warm place this is. Thank you for the advice 😁

[John_W Graduate Ambassador]

Watch this:

youtube.com/results?search_...

[Feltip Graduate in reply to John_W]

Really interesting, thank you, slow and steady wins the race.

I always felt inadequate going so slow, like I was somehow a failure, actually I'm a success for going out and completing it

[Islandmacmum Graduate in reply to Feltip]

I am sooooo slow - but I’m doing it. Good luck!

[TryingbutDetetmined Graduate]

I’ve just started week 9 but have actually been doing it for 12 weeks or so. I like you struggled with week 1 and did it twice until I felt ready to move on.

Don’t be hard on yourself - just keep going over the weeks till you feel ready to move on. You can do it 👍

[Feltip Graduate in reply to TryingbutDetetmined]

Thank you, the support here is amazing

[Dtay1978 Graduate]

Welcome 😊

[Feltip Graduate in reply to Dtay1978]

Thank you 😁