I have literally just started this Couch to 5k and have never been able to even run for a bus without getting massively out of breath before!! I would love to be able to say I can run 5k but this will be one of my toughest physical challenges yet. I have walked 100k before and completed the Moonwalk but running 5k for me is a different league.
Any support anyone is able to give me would be amazing. I just completed week 1 and have found it really hard!! Does it get easier??
Well done for starting the programme firstly! Here are some tips that helped me along the way...
Pace yourself... All runs should be a very gentle jog. Slowly slowly and if you think you are running slow I bet you can run slower. Check out Japanese running on YouTube if you can. It shows a great example of this.
Drink water... Keeping hydrated really does help the body.
Always have a rest day. Your muscles need to recover in between runs. Even if your on a high from a good run just wait a day.
Be kind to yourself... You will have good runs and bad ones but your running and that's always a positive!
Hope this helps! Best of luck to you. You can do this!!
Thank you so much for replying and your words of advice. I was dubious about rest days at first but now realise the benefits so will just do a walk on my rest days instead 😊
Hi I am just 1 week ahead of you and havnt ran since school days. Well done on a100k walk i would struggle to do that. All i can say is this is the first time i have voluntarily ran for any reason and so far so good. Just keep trying one foot in front of the other. One run at a time. As the saying goes(and my mantra for life) how do you eat an elephant?............bit by bit🙃
Just have faith in the programme, it really does work. I struggled to run for 60 seconds at the start and I'm now about to start week 9. I'm still as slow as a tortoise but I'm doing it and that's the main thing. Take it really slowly and as if by magic you'll find yourself being able to run for a little longer each time. Good luck on your journey!
Thank you. I struggle with the 60 seconds at the mo but I’m sure it will get easier in time
If you haven't already done so check out the you tube video on the Japanese slow running technique this really helped me in wk 3 when I discovered it. The hardest part is getting started I found wk1 the toughest by far and could not imagine being able to run for 5 mins never mind the fact that I just completed wk7 today thats 25 mins non stop. I feel each week seems easier than the last because your body adjusts and you find your pace 😀. The people on here are really supportive and have tips and advice along the way the thing to remember is trust the program, believe in yourself and have fun 😀👍
I started this program weeks ago and kept repeating W1 thinking I'll move to W2 when it felt good, had a bad run cried, gave up.
I restarted and joined this lovely supportive community
I've just completed W1 and feel really positive about going into W2 next week
I'm 47 and very over weight so find it extremely hard on my knees, breathing and generally just being out there on show
But I'm determined to succeed and I'm learning slow and steady will the race
Best advice over been given on here
1) Trust the program
2) you cant go too slow
Good luck, I'll look forward to your progress
Hey, I’m routing for you all the way. We can do this!! It may be tough but we can get there 😊
Hi Sedge! You’ve made a great decision and in fact make that two- you’ve started the programme and you’ve found this lovely forum.
I thought I was reasonably fit before I started the programme!! But I soon realised its a different sort of fitness to the classes I usually do at the gym.
The main bit of advice to take on board first is - slow down! It’s a conversational pace - if you’re out of breath you’re going too fast! 🐌🐢all the way. You will get to know your comfortable pace.
Hydrate 💦 💦 💦- it will make a difference- if you look at the pinned post with the guide to the programme it will give you lots of top tips. If you hydrate throughout the day you don’t need to take water on runs.
Take the rest days to let your body recover. Talking of which find some good recovery stretches and don’t skip them after your runs.
Trust the programme- it works!! You will be amazed at how you gain fitness and stamina. But equally don’t be scared to repeat a run if you want to before moving on.
Final top tip from me - get a banging playlist 🎧 mine saw me through to graduation- I always played it on shuffle so I didn’t know what was coming next. Funnily enough I have since ditched the music in favour of podcasts, after lots of people recommended them - or audiobooks- whatever keeps your mind off how far you have got left!
There’ll be highs and lows but you will have an amazing sense of achievement as you conquer each week. We’re here to support and encourage and cheer you on your way - enjoy your journey! 🏃🏼♀️🏃🏻🏃♂️
Loving this forum, and thanks for your words of advice. I’m actually looking forward to my Monday run now to start week 2!!
Welcome to the forum and well done 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.
Hi 👋
Welcome!
The forum is just the best!
So supportive!... and we have lots of giggles too!
I’m fairly new to it so better people on here to advise you but.... Would it make you feel better if I told you that week 1 I thought only 60 seconds of running! Easy peasy!... after 20 seconds I was desperately waiting for my coach to whisper in my ear... ok walk again! My eye was well and truly wiped! Felt so unfit!
But this plan is magical and I’m just starting week 8
Best of luck, keep posting as everyone on here will support you and lift you up 😀
Great that you are at week 8. Very nearly there!!
Hello, I am new too! It's so nice to have encouraging people here on this forum, they keep you motivated! Hope to see you at the graduation, you can do this, cos I can!!
Welcome 😊
If you’re struggling take a look on YouTube at Japanese slow jogging. So many here have used this technique. Make sure you’re hydrating plenty every day and warming up and down correctly is really important. There is no reason like the rest of us that you can’t do this, you’re gonna be great 😊
Hi, I started C25K in 2018 and graduated in June of that year. When I started I never thought I’d be able to do it, just like you! I struggled through some of the runs but I got through them by slowing down and concentrating on one outing at a time.😊
I’d agree with everything the others have said - the key things are slowing down, staying hydrated and making sure you have rest days😀
Incidentally, I’m still running regularly and it’s now a great part of my life🙂👍
Good luck, follow the program and you’ll get through it just fine. Believe me, the feeling will be amazing when you graduate!💪🏆🎉
Last week! But only reaching 4k?
Running for oldies
First 5k wohooo
Week 6 smashed!
Graduated!
