New to couch to 5K

[Monkeys40]

Hi I have just started, so at the end of week one. I am not a runner at all so quite proud of myself, what advice have you got for me? Does the breathing, aches in the legs get easier? Also what advantages have you noticed in weight loss health reasons???

[Instructor57 Graduate]

Hi, and welcome to the program and forum , you will find a lot of support on here .

Read the guide to couch to 5k

I would suggest you do the dynamic warm up excercises mentioned in the guide before you run , and then the stretches after you run .

Keep well hydrated, and as far as the breathing is concerned , run slowly !

You need to run at a pace where you could speak full sentences without gasping for a breath , if you can't then it's too fast .

Enjoy the program, and keep posting here , you will find a lot of support here .

Enjoy the program 👍

[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.

[nowster Graduate]

"Does the breathing, aches in the legs get easier?"

Yes, but to minimise the aches you need to do the stretching exercises.

"Also what advantages have you noticed in weight loss health reasons???"

Also yes, but weight loss may not be noticeable. Measure your waist at the start and then every few weeks. That's the better yardstick. You're more likely to convert fat into muscle than lose weight. Muscle is more dense than fat, so takes up less volume.

[SueAppleRun Graduate in reply to nowster]

exactly what nowster says measure your waist it will get smaller over time

[Smile23 Graduate]

Go slow and even slower. It works and listen to your coach.

Always set out believing you can do it not the other way around

Most importantly enjoy yourself 😁

[ChubbyJawa Graduate]

Welcome and well done for starting.

The aches will ease up as your body strengthens and adapts to running.

Lot's of good advice and experience on this forum to guide you.

Trust in the program. You may gets doubts creeping in your mind as you go on, just keep faith in C25K, and soon enough, you'll be a runner.

[Foxglove2 Graduate]

I’ve found that I have fewer aches and pains. The osteoarthritis pain in my knees (diagnosed as OA 4 years ago) has disappeared. Weirdly, aches and pains in joints other than the legs (eg I was beginning to suspect rheumatoid arthritis in my hands) seem to be better managed because of my running. Maybe it has a wider benefit to whole body systems like the immune system? My heart and lung function is much better, I can walk up hills without getting out of breath. I sleep brilliantly on run days - a solid 8 hours. My mental health is better with less anxiety and stress. I don’t weigh myself as we don’t have scales in the house. My sense is I have lost a small amount of weight. Very best of luck to you, it’s a fantastic programme.

[JoHealth Graduate]

Hey, welcome to the group 😄

I found that lots of in through the nose out through the mouth breathing helped.

Also stretch you legs before and after each run. The aches will ease off. It’s just because your using mussels you don’t normally use. Good luck on your journey 😊

[2muchtooyoung Graduate]

The advice on the links given are great - far better than I could offer - mine are only from personal experience. Slow down the breathing does get easier, drink loads of water day before - this helps with the legs - and I found unfortunately that good running shoes helped but I know they can be expensive but they supported my impressive beer belly and I am about to go W8R3 so keep at it - I remember saying those exact things 8 weeks ago and now I am running a full 28 mins which is incredible but you can do it .

[John_W Graduate Ambassador]

Watch this:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

and this:

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[NetballKitty Graduate]

my advice is socks! Never under estimate the power of a good pair of socks...!

[Varg85]

Some days and weeks WILL feel daunting, so prepare for those, however, by the time you get to them, your body is ready!! I have used the program multiple times and love it each time.

Don’t worry as much about pace as consistency. Just keep it up and eventually your pace will improve as your body gets used to the motion and feeling of jogging

[Dogmoon]

I hadn’t run since my teen years (now well into my 50’s) so was a bit sceptical about the programme working for me. However I’ve been amazed at how effective it is. I’d a few aches and pains in week 3 but otherwise have found every week quite do-able. My stamina has improved and I feel better mentally.

I think I’ve enjoyed pushing myself both physically and mentally in a way I haven’t done for years.

I‘m about to start week 8 and the biggest challenge I see ahead of me will be maintaining regular runs during the winter in these Northern climes. I’m not a gym person and I don’t foresee pounding the pavements as being particularly enjoyable!

[HappyNoodle Graduate]

Welcome and congratulations on completing week 1! There are so many advantages.

Me time. Feel more positive.

Yes to getting easier- make sure to stretch try the Strength and flexibility program on your off days also from NHS (link in pinned post Ianondatruffe also linked in his reply)

I measure 5inches less from following NHS 12 week fitness plan which includes the C25k program. Started in lockdown. I have dieted too though.

Good luck with the rest 😍

[Khab2020 Graduate]

Hi. I started the C25K in April when, like you, I had more time and took a good look at myself. I was a 56 year old male and was struggling to fasten my 38" jeans and smoking 20 a day. I also suffered from sciatica. I decided to quit the fags and started the program along with the 5:2 diet.

When I first ran I felt like a sack of potatoes! There has been some hard days especially week 1, day 1 when I thought I couldn't do it! I remember reading 'trust the program' in many posts, even when you don't trust yourself. That was the best advice.

I think warming up and stretching after a run are the most important tips along with slowing down if it gets too much. Everything gets easier as your body adjusts but there are good and bad days. The feeling of achievement on a good days more than makes up for any off days.

I finished the program in June and carried on to the consolidation program for a few weeks and am now doing the 5 to 10k and loving running. Words I never thought I would utter.

I have now lost nearly 20kg and have never felt better. I wish you all the best on your journey. Keep at it, the benefits are huge.

[Not60yet]

Congratulations on taking the first steps(literally).

I completed the plan last August and am so proud of myself.I was turning 60,overweight,had lots of aches and pains.Well,I managed to lose over two stone,I find feeling fitter helps me naturally to make healthier food choices.My hip and knee problems have improved immensely,probably as I’m not carting two extra stone of blubber around.

I advise you follow the plan exactly,don’t be tempted to miss a step,and don’t look ahead.I never knew what my next run was until I was about to run it.I always do the warm up walk too.

I hope you’ll be like me,I run ever other day,don’t care what the weathers doing,and I feel great.I haven’t progressed to 10k,as I feel a half an hour run suits me fine.

Make sure you invest in some good trainers,and if you’re female,an industrial strength bra!

Happy running 👍🏻