Hey people.
After doing quite literally nothing for a while I’m giving Couch to 5K a go! I’ve just finished my very first session. And it was awful. My legs were like lead and my lungs non existent. Somehow I made it. I’m not so sure I will again as I nearly have gave up 6 times!
Suppose I’m just looking for support!
Congratulations on starting C25K with run 1 of week 1, welcome to the forum and C25K, many people say that run is the hardest run of the whole program, before run 2, take a extra day off, drink plenty of water the day before you run and a little before, run it a little slower than you did today, good luck, you can repeat any runs or week's if you wish to, no running on consecutive days as that could cause a injury.
Hi!
Great advice. Tbh, I’m not entirely sure I could go any slower! I need to get over the whole being self conscious thing when I’m crawling!
Hey Maxi80
Join the club.. though I don't give two hoots about the self consciousness... i look at it this way, a great post I saw...
"No matter how slow you go, you're still lapping everyone on the couch"
And
"You don't have to go fast, just go"
hope that helps
Lizzie x
Hello and welcome to the friendliest and supportive place.
Everyone's advice is slow down, then slow down some more
Post on here for advice, motivation and support.
I promise you I felt the same as you after week 1 and I'm about start week 6 , I'm over weight and very slow but I'm still doing it
Good luck
That’s fantastic how much progress you have made. Very inspiring. I’m just not sure my legs have it in them. They seem broken.
They're in shock, they'll recover !!
Have faith in yourself trust the program, slow and steady wins the race 😊
Great advice! 👏👏 So true!
I’m like a proud mummy watching you progress on here! 💕
Try and aim for a minimum of 2 litres of water a day. If you’re not used to that much, try and keep a bottle or glass near you wherever you are and you’ll start to drink more absentmindedly. Your legs will thank you for it!
The reason you felt so bad is actually because you made so much progress!
Keep working and you will improve.
We like to go for bike rides and there's a loop we do regularly and at one point we get to a bit of a hill and at the top it's downhill and it feels like we're virtually home - but when we first started riding that was the point where we stopped and turned back. If you keep at working, I bet you'll look back on your first run in the same way.
Hi Stuart,
That sounds paradoxical! Lol.
Hopefully I’ll manage to carry on!
If I could do it over again, I would do a “run when you feel like it, walk when you don’t”, to begin.
It took until my 2nd or 3rd C25K to discover that my body wasn’t ready for 30 or 60 second runs right off the bat.
So I switched to 10 or 15 second runs (alternate with walking of course), 3x / week, rolled my own, and Gradually moved up until I was ready for W1R1 of the C25K protocol. Much happier.
Thx for replying. Yeah, 7x60 seconds nearly broke me!!
Oh yeah! Been there.
Also, misery is a barrier to sustainability!
May I suggest, make it easy.
You will progress regardless!😄😄😄
Well done for starting.
The mistake I made was thinking running 60 seconds would be easy for a 50 year old, it wasnt.
Firstly I'd say dont try and run it. A very slow jog is all that's needed. Finishing 60seconds is the main aim not how fast you can sprint.
Sort out some good music, good trainers and just relax at your own pace 👍
Hi mate. Yeah, it was most certainly a slow jog. I had no other option lol!
Educated runners run at a conversational pace (can hold a conversation). Works great.
I’m just not sure my calves have it in them.
Salute! You DO want to listen to your body. GOOD JOB MAN!
You don’t want to aggravate one part just because the other ones are ready to go! You’re doing a great job listening to your body that will prevent injuries and sustain you that’s terrific.
So, in my experience, the trick is to do things that don’t aggravate the weakest link.
So you do what your calves are OK with, and when they catch up to the rest of the body, you’ll either pick up your pace or run a little longer. Either way, you’re on your way
👍👍👍
How old are you? 😳
I'm 50 but dont act it 😂
No way! That’s why I asked!
You don’t look 50!!!!! Not in a million years!
I’m the same! ... I mean I’m the same outlook... but I’m a good deal older than you!
🙈🤣🤣
I thank you 😂 it's the 27 bulldog clips on the back of my head that pull my face taught that does it
Literally howling with laughter!
But just bulk ordered bulldog clips off Amazon 🤣🤣🤣🤣🤣🤣
"bulldog buddies" has a ring to it 🤣😂🤣 everyone will be doing it soon !
🤣🤣🤣🤣🤣 bulldog buddies 👌
I’m about to turn 40. So it’s either the shotgun or the running.
Nooooooo!
If I can do it.. you definitely can Mister! 👏👏👏
Check out my latest post. The curse of the left calf
PS where’s my ‘you don’t look 40’ 😂😂
I struggled with legs.. calves, thighs, and back.. walked up the stairs like the old lady that I am... but it does get easier... just be mindful and listen to your body...
ha! 40 is no age at all! .. 40 is the new 30 👏👏
Thanks. Honestly. I was dragging my left leg at the end. And it was only a 60 second run 🙈 Cheers for the encouragement. Hopefully the calf will improve.
That first run... it’s a short sharp shock isn’t it... I was bragging to my friends .. it’s only 60 seconds!! I felt so unfit! Was embarrassed but hey ho... wait til you see what you can do..
I’ve put a post up about type 2 fun... go watch it and read it.. it’s so accurate!
Well done! I am week 1 run 3 today (not done the run yet!). I always think you never regret getting out for the session even it's super ploddy (my general style!). You always regret missing! Some good advice posted already - especially repeating runs if necessary (not on the same day tho?!). Good luck & stay strong 
Most of us were just like you at the start. It really does get better - even the breathing eventually sorts itself out. Hang in there!
It will absolutely get better, more enjoyable and you will make progress without even realising. I have only just started myself, did Wk4R1 this morning and it’s amazing to realise what progress can be made in only a few weeks.
Hi mate.
Will my legs stop being so stiff. They honestly felt like lead weight. I almost gave up tbh!
Yes, definitely. Make sure you drink enough the day before you run. You can easily get dehydrated.
I started Week 8 this morning. I hadn't drunk as much as I should have yesterday, plus a large glass of wine, and towards the end my legs did feel a bit heavier than usual.
Leg stiffness and mild knee discomfort is common when starting out. It should wear off during your rest day. Pain on the other hand should not be ignored.
Also, post-run stretches can help. nhs.uk/live-well/exercise/h...
Stiff??
Did you walk before running? How much?
Runners Will tell you that after your Opening walk and even after you start a run, your body is not even warmed up and running very well until 15 minutes B of running have passed.
I absolutely find that to be true.
Some people actually call thefirst 15 a garbage run (unfair name).
In any case, minute 16 suddenly things are much easier.
Since you’re running nowhere close to that, it’s hard to get warmed up so this will be a bit harder IME . Doable and forgosh sakes stick With the program of course! 😄
My advice is to keep increasing your warm-up walk time until the runs gets better.
Maybe you want to walk for half an hour before running?
Maybe just walk for half an hour three times a week that probably would be great. As is brisk as youLike. Warmed up, it will be a good experience.
Hey, a brisk walk will bring my heart rate fairly close to my slow jog rate so brisk walks are also very good for you! Those are valid in my opinion when starting out especially
GREAT TIP:
I sometimes mow The lawn for a half an hour or even an hour before going running. My runs are always easy after that, and wonderful and amazing.
I figure...If I’m gonna mow the lawn anyway, why not scheduled my run after that so the run is awesome
BTW, ...Are there any other limiting factors ?
Congrats, that first run sucks, I can still remember it lol
Firstly it was the first real exercise I'd done in a long time and secondly it was the shock that I couldn't even easily run for 60s
My advice is to push through, slow right down (yes, you can slow down more, even if you feel like you'd lose to snails) and make sure you stay hydrated.
It really is worth it, and you'd be amazed at how far you can go in 9 weeks
For me, each week felt like the worst week ever, but when I looked back at how far I'd come, the progress was amazing. But I still remember that first Week 1 Run 1 run, the hardest run ever I think
I appreciate that advice mate. ‘Slow right down!’ Doesn’t that defeat the purpose of trying to run though or will the actual running come further into the progress? Cheers
Personally, I had to build up fitness before I could concentrate on speed. I had to slow down, push on through even though I thought I couldn't get any redder in the face and just push to complete. My first 5K took my 50 mins if that helps, that's how slow I was going. With time I got that down to sub 40 mins and I eventually (before a non-running related injury stopped me doing long runs for a time) got up to 18k. I was more interested in distance than time and the speed came with better breathing and muscle strength.
I also increased most of my warm ups to 10 mins (personal preference) to help with blood flow and cramps
That’s awesome how much you’ve progressed. So the legs do catch up to the brain eventually? Lol. Honestly, I thought I was going backwards.
It was more the other way around. My brain was telling me I couldn't do it, my legs and body showed me I could. I was my own worst enemy and I could earn my doctorate in procrastination 
My "nickname" BackInTime comes from the fact that I was going so slowly I thought I was going backwards in time
Yes, increased strength and stamina come with each run, sometimes it doesn't feel like it, sometimes the gremlins tell you that you're crap and it's not worth it, or that you may as well give up and go back to the sofa, but it really is worth it. Sometimes you have a bad run and think you'll never head out of the door again, but just keep going, and going and going.
Excellent words! Thank you.
Well done for starting, this was me 7 weeks ago and I only managed 4 of the runs that day! But it has got better and this week I started week 8! Just take it slow, you can get faster once you've got these 9 weeks under your belt. Keep going 👏
Thanks Lesley. I really appreciate the support!! That’s inspiring. It’s good to know that people struggled like me at the start. I truly thought it shouldn’t be this hard!!!
You've got a lot of advice already. The main ones I have is:
1. Run slower
2. Run even slower than that.
3. Read this for beginners, it helped me greatly, bookmark this for later there's a lot to go through: healthunlocked.com/couchto5...
4. Drink plenty of water on and off your run days, your hydration on your previous day affects the runs on the current day. Heavy legs are usually a sign you're not hydrated enough.
Generally you should be able to speak comfortably, so it might seem like you're running too slowly and not really getting out of breath, this would be perfect! - You dont need to have a "hard gruelling" workout to actually improve your fitness.
Well done
My advice go slow then slower again. If you struggle slower again.
Look at Japanese slow running.
This program is magic
I havnt ran since school and i am 52
I start week9 tomorrow and enjoy running
Keep going. Step by step and enjoy😁
Keep going Maxi80 - you did it! thats the main thing and I think most people feel like you did on their first run - I certainly did! You will improve over time and you will see that very soon. Keep the faith!
I hear you on that, me and my belly are in total support - I guess my bit of support is as they say trust the programme. I have not finished yet but I am amazingly in week 7 R2 25 minute run and like yourself I found those beginning runs a nightmare but hang in there it will get easier eventually (although it may take W7 R2 ) Good luck
You will surprise yourself! That first run was just a bit of a shock, but you did it, so just do the next one. Unless you're actually in pain, if you can do it, however tough, then you've got another run under your belt! You can run, we are made go run, it's just all new!
I can clearly remember my first ,"run".
Thought I was going die!
My main mistake? Thinking I should be running!!
Next one, just go really relaxed and slow. A jogette.
Ensure that you have had plenty to drink the day before.
You'll be amazed at the difference.
This is a great decision that you have made, good luck, enjoy it😊
A jogette. I’m taking that 😁
Trust me I know exactly how you feel. 😁Your post made me smile because I remember my legs and the lungs screaming at me!!
But please let me share something with you, I've only just started week 3 today and the difference in my capacity to run (jog) in just a little over 2 weeks is amazing. Literally frikkin amazing!!
I'm nearly 47, I've been overweight for a long time and my body is so out of shape. I can find every excuse under the sun not to do this and those voices get quite loud on run day.
But there's also this little voice that gets louder every week telling me I can do it.
'What if I fail?' The loud voices say
And the little voice says 'But imagine if I succeed'
Please give this a go. Tell yourself you'd rather be a self conscious runner than a self conscious couch potato 😉
Brilliant. An awesome little tale you wrote there! A self conscious runner instead of a self conscious couch potato 👍👍👍
What I've picked up from the lovely folks on here over the past two weeks-
Drink plenty the night before, make sure your body is good and hydrated.
Do a handful of stretches before you run, loosen up the muscles, you'll find simple stretches on YouTube.
I didn't have music in my first week but put together some tunes for my second week and that helped me find a gentle rhythm. It also helped me regulate my breathing which was all over the shop.
My brisk walk was never a brisk walk in the beginning and my jog was well, slower than slow. Think snail. I let my body guide me and did the pace that fit my out of shape bod. But I made a promise to keep moving.
It DOES get better. Your body will thank you for the push it so badly needs.
Before a run I log on here and read some of the amazing and motivational posts from all the different shapes and sizes of humans all doing this together.
When you finish, resist the urge to collapse on the sofa, maybe collapse on the floor instead and reward yourself with some final stretching. Your body will thank you for it trust me.
And top up on the old aqua 😁
We are all behind you on here because we recognise the struggle.
😉
Congratulations! You did the hardest bit when you put your trainers on and went out the door for the first time. A few tips:
I always took two rest days between runs to allow my body to recover. I started the programme when I was 59.
Always drink lots of water on your rest days.
Do a few cool down stretches when you get back from a run. They will help ward off aches and pains.
Check out Japanese slow running on YouTube. It's a game changer.
Enjoy!
1. Well done on starting! That in itself is courageous when you’re feeling unsure about your capabilities.
2. Try your damned hardest to ignore that part of your brain saying you can’t do it. Check out the Administrators thread on fear. @John_W posted a great video last week on this also. (Sorry, I haven’t yet figured out how to copy someone into a post!)
3. FORGET being self-conscious. Everyone is too self-absorbed with their own issues to care what you like like and if anything they will be cheering on - you’re doing this to improve your health and that alone is admirable to anyone that sees you doing your thing 🏃🏽♂️
4. Check in on your new running club fam after each session. This fabulous forum gives you a boost and great advice when you need it.
Best of luck!
Thank you for you kind words! I appreciate it 👍
I’m not kidding when I say that after week 1 run 1 I literally thought I was going to die. I had to sit down for about 45 minutes when I got back before I could even contemplate a shower. Then I came on here and realised I was running to fast. There’s was no way I was attempting full sentences on that run 😆.
I’m now about to start week 7 on Thursday, and I’m enjoying it on the whole. It’s definitely a journey.... good look, drink lots of water. Someone on here said ‘hydrate today for tomorrow’s run’ and I really stand by it now after a dodgy heavy leg run on week 5!
This forum is full of gurus. Come on every run and it will keep you going 👍
Thanks, mate. You are all inspiring me 😉
Yaaay Maxi80 YOU DID IT!! 🤩🤩 Thats brilliant. We all started where you are. Take it one run at a time. Go as slow as you need to. Slow is good growth in this running thing, so do make it as good as it needs to be for you.
You can do this. Keep posting and we will be here to support you and cheer you on. You’re doing something amazing for yourself and we absolutely love that!! ❤️
Massive congrats! Wk 1 is definitely the worst/ hardest! Keep going!
Congratulations 🥳 on starting C25K and welcome to the group! You’ve got this 💪 Trust the programme and go slow!
I have a special target and playlists on Spotify with specific beats per minute that keep me running at an appropriate pace.
It makes a lot of fun and super easy to run at the proper pace.
I have many of them (different BPM’s), but there are three or four that work especially well. PM me if you’re interested.
Just starting couch to 5k
Just started and having difficulty...
Just started need advice 
Just started out with this app
Anyone just started? 
