Here I go ...

[Bleeclarksince07x]

Hi, I’ve taken the plunge and downloaded the app! I’m not confident enough to be in public dying and struggling to breathe lol so I’ve bought a treadmill to start with, I’m also going to do step aerobics and join slimming world. Wish me luck

[Run_Matty_Run Graduate]

Great move! You’ll love it! I’d say good luck, but you won’t need any! You’ve got this! 💪🏻

[Bleeclarksince07x in reply to Run_Matty_Run]

Thankyou so much ! Xx

[IannodaTruffe Mentor]

Welcome to the forum and well done on 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.

[Bleeclarksince07x in reply to IannodaTruffe]

Thankyou much appreciated x x

[nowster Graduate]

There are benefits to running outside too.

If you're feeling self conscious, don't be.

Good luck! 🍀

[Bleeclarksince07x in reply to nowster]

I’m hoping once I can run without stopping and struggling to breathe I can venture outside x

[Dups Graduate]

Good luck! Just go for it, I was nervous running in public but did it any way. Be brave and give it go 😃

[Bleeclarksince07x in reply to Dups]

As soon as I can run without struggling to breathe I will do !! X

[NewRun53 in reply to Bleeclarksince07x]

I’m thinking of going for as short run under cover of darkness some evening to try the “outside “ running ... I’m

Currently happily treadmill running 😊

[nowster Graduate in reply to NewRun53]

Try early in the morning just after the sun's up. Hardly anyone is about.

[BexJogs Graduate]

Good luck and welcome! It really is amazing! Lots of people do the whole of the programme on a treadmill so don’t worry about that (although I would recommend trying out some outdoor running when you get your confidence up to keep things interesting). Enjoy it!

[Bleeclarksince07x in reply to BexJogs]

Thankyou x

[NewRun53]

I’m also doing it on a treadmill! I’ve just completed W6R3 , and can hardly believe I’ve got this far! I did repeat a wee a couple of tones to maintain my confidence.

[Bleeclarksince07x in reply to NewRun53]

Oh fab !! Yes I think it’s the most sensible option to start with lol x x

[nowster Graduate]

Why do you think you're struggling to breathe?

[NewRun53 in reply to nowster]

It’s maybe the fear of struggling to breathe. I thought I would be the same... but I’m pleasantly surprised at how the breathing has not been a problem!! So hopefully this will be the same for you Beeclarksince07x

[NewRun53]

Yes! Also a very good option 😊

[AdieJ]

Good luck - best thing i've done in a long time.

[John_W Graduate Ambassador]

Hi Bleeclarksince07x

Well done on your decision - it's a good one and hopefully you'll have a great and rewarding experience.

A few practical tips for you. If you haven't run for a quite while (since school maybe) and you're doing this on a treadmill (I did the same - so no shame there) then you'll probably be a bit lost about pace and wondering what speed you should set it at .

First - the warm-up and cool-down walks: these should be 'brisk', i.e. they get your heart rate up and even get you literally, warm. It's much quicker than a Sunday morning amble on a beach or a promenade. It's the fastest walk you can manage. Have a play with the treadmill speeds to see what it is and then stick with that for the whole program.

Second, your JOGGING pace (let's forget the words 'run' and 'running' for now). This need to be nice and easy and relaxed, in such a way that your BREATHING is the same - relaxed and easy - you should be able to TALK comfortably at your jogging pace. It's called a 'conversational' or 'chatty' pace. That is your speed for the WHOLE C25K program on your nice and shiny new treadmill.

How to find that pace? From your brisk walking pace - just increase the treadmill speed very slightly until you find it uncomfortable to walk - break into a small-stepped jog and off you go! But pay attention to your breathing - if it become difficult at any time, SLOW DOWN! Don't stop - just slow down.

Please let us know how you get on.

John

PS watch this:

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