Run One = Done!

[PurpleWalter]

How amazing it felt to feel like I’d achieved this morning! So proud of completing the first run... A long way to go I know, but everyone needs to start somewhere! Any advice or tips more than welcome as I am a complete novice! 🙈 xx

[PurplePanda42 Graduate]

Well done!!! That one definitely feels the hardest! I can't really give you any advice other than keep going. I've just done W9R1 today - still can't believe that I actually ran for 30 minutes without stopping!! I have never run before starting this, avoided PE at all costs at school and have eaten far too much in lockdown - but it's possibe!!

Well done again and keep going!!

[PurpleWalter in reply to PurplePanda42]

That’s amazing! Well done you! I can’t imagine how proud you must feel! Fingers crossed I will be where you are at in 9 weeks! 😁 xx

[IannodaTruffe Mentor]

Welcome to the forum and well done

on getting started.

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.

[PurpleWalter]

Thank you! 😊

[Bloomsbury22 Graduate]

Well done! And that is just the attitude to have! The trick is to go slow (and then slower again) and take all the advice. Drink water all the time, especially on your rest days. Half a banana and /or a coffee before a run gives a good hit of energy. Have you got a good playlist of upbeat sings lined up, ones that you can sing along with in your head (or out loud 😹) when you need to dig deep, and really help distract you from focussing on time? Or a podcast? You can run those simultaneously with the C25K app which just cuts in and over your music/podcast when needed. Remember to always do good stretches both before and after your runs, this will help massively in preventing injury. A good soak in the bath does wonders, as does a little jar of tiger balm for achey muscles.

Complete each run before moving on to the next one. Some runs just are easier than others, some days are easier than others. There is no shame in repeating a run. This is all about building strength, stamina and fitness for you, not competing with anyone else. There are very few people who get through this without having to repeat at least one run, whether at the beginning, middle or end. The way to view them is practice runs when that happens. Take a deep breath, have a good rest day, then give it another bash.

For now you really don’t need fancy kit, as long as you’ve got comfy shoes to run in. If you are prone to blisters, then may want to think about a pair of running socks. They saved my feet. Lots available but the Feetures ones are brilliant and I just rinse out after each run and dry quickly.

Take your rest days. Never run two days in a row, no matter how good you are feeling. And take more than one rest day if you need. The best way to think of this programme is as stages rather than physical weeks. So W1/Stage 1 has three runs. That may seem like semantics, but it makes a big difference to your mindset going forward.

Most importantly of all, use this forum, it is amazing. The support and advice here is so heart-warming. I have bad asthma/hayfever and got quite down at points along the road when pollen was high, could t run on scheduled days, etc. I never could have completed and graduated without the amazingly supportive community here. No matter what it is, there is someone here who has gone through it. This is a great programme, and it does work.

Well done you for doing the hardest but if the whole thing, and getting out!

[PurpleWalter in reply to Bloomsbury22]

Great advice! Thank you for taking the time to write all that! I will definitely keep it all in mind! I’ve only been part of this forum for a few hours and I can’t believe how nice people are! Thank you again! 😊😊 xx

[Bloomsbury22 Graduate in reply to PurpleWalter]

You are very welcome. The forum is a great resource, both for the good and the bad days. Wishing you the best of luck for a great journey ahead!