Couch (Potato) to 5K

[GoatCharmer]

Hi all,

I’m new here and am a returning crusader to exercise. Many years ago I ran cross country, played football, netball, cricket, rounders and all the rest. Super fit and younger than I currently am, I had no issues with exercise. I was a gym member (occasionally, anyway) until my asthma kicked in and decided my lungs were a set of bagpipes when it came to exercise. Since then I’ve dabbled in different activities (including jogging) but never quite found the right one for me.

Last week, my own Mr Motivator of a colleague and my (age shall remain anonymous) mother convinced me to partake in Couch to 5K, and I must say I struggled on the first run at the very end part. However, my second run went so much better, and hopefully my third (tonight, if things go to plan) will be as successful. I am fully aware that this is only week one and of course it gets harder from here (so I’ve heard!).

What I’d like to ask is if anybody has any tips for me from here on out to avoid becoming a heap on the floor in my local park? For example, are there any foods I should avoid before a run, or should actively eat? How do you push through the leg pain in the later stages? Is there a better breathing pattern that would help an asthmatic? And does anybody else stretch prior to the warm up walk or does it not make a difference?

I used to be more of a spring chicken than a comfortably plump hen, and never had to worry about any of this back in my sportier days.

Thanks in advance!

[JetsNanna Graduate]

Well done for starting.

Physical Tips - don’t eat for about two hours before running. Drink lots of water throughout the day not just before running - this helps with heavy legs and is generally good advice anyway. Run slowly - it’s not a race - it’s about endurance rather than speed.

Mental Tips - listen to your body not your mind. Your mind may try and convince you that you can’t do it but your body will tell you that you CAN if you just try.

And.... enjoy it. Enjoy the ‘good’ runs as well as the less good ones because it’s a combination of the two that will get you to Week 9 Run 3 and beyond.

[Lookslikejames Graduate in reply to JetsNanna]

I second all of the above, very good advice!

You’ve got this, just trust the process and you’ll fly through to graduation!

[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.

[Tasha99 Graduate]

Slow down and slow down again, especially as the intervals get longer. Too many people start looking at their pace and distance covered. Forget that. It’s not important. And don’t worry about not being able to breathe right. Just breathe how you can. It sorts itself out once you get through 5-8 minutes. Good luck.

[Foxglove2 Graduate]

I’m sure you’re on top of it but it might be worth getting your asthma plan reviewed if you haven’t for a while. I’ve also read two schools of thought about taking your blue inhaler before exercise. I find I don’t need to but I managed to get an asthma review just before lockdown and mine now feels well managed. My OH however whose asthma is worse than mine (and can only get phone reviews with the nurse) takes his blue one before a run and says it helps

[GoatCharmer in reply to Foxglove2]

Thanks for the tip on the inhaler - I may try a puff before a run to see if it helps at all.

I’ve got to get to the doctor at some point for a review anyway - if they ever answer their phone!

[GoatCharmer]

Thanks guys, it’s all great advice! I’ll start practicing this for the future runs as I enter into week two!

I appreciate your help.

[Couchphoenix Graduate]

Thanks for the shout out GoatCharmer....Mr Motivator here, keep up the good work, I knew me and your mother would get you out there in the end👍😂