Week one struggle!!!!

tonight was my 3rd run of week 1 & I had to stop half way my legs were so so sore, I can’t see how I will make it till the end. Has anyone else really struggled at the start but made it through to the end? I need to know it’s not just me

[Instructor57 Graduate]

Well done for starting 👍

I suffered after week 1 run 1

And for me it was because I was not doing the after run stretches .

So my first question would be are you doing the DYNAMIC warm up excercises BEFORE you run .

Found here

runnersworld.com/health-inj...

AND

The after run stretches found here. ??

nhs.uk/live-well/exercise/h...

[Hidden in reply to Instructor57]

Short answer is no! Thanks so much for the info, I will have a read just now. I really appreciate it.

[Instructor57 Graduate in reply to Hidden]

No problem 👍

It is of course also important to keep well hydrated .

Do read the program guide if you haven't already , it has a lot of important information !

Do keep posting here and you will get a lot of support !

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.

[Hidden in reply to IannodaTruffe]

Thanks that’s helpful

[Maz1103 Graduate]

Week 1 run 1 I had such a massive cramp in my calf I could barely walk for 2 days. I took an extra rest day and carried on... It gets better. I finished in 9 weeks. I found a foam roller helped my sore muscles in the first couple of weeks. Good luck x

[Hidden in reply to Maz1103]

Thank you

[Whydothis Graduate]

You are not alone - weeks one and two worried me because my legs hurt so much I was getting less exercise in a week instead of more, as I had been walking.

From week 3 onwards it got better so that I was soon doing all the running away from home and walking home a longer way.

Now I have started working towards running for a full hour! (Only got as far as 35 minutes so far though!)

[Hidden in reply to Whydothis]

Thanks, I’m determined to stick with it.

[Tillybeach Graduate]

Yes keep at it, you can do this. Each run builds you up. You are using muscles that have not worked in that way before. I was the same I struggled (and still do) but it is the victories that are made as you go through the programme that make you feel good. E.g I ran for 30 secs, then 3 mins, I ran for 5 mins, I'm now running for 20 etc.

Keep going!!

[Hidden in reply to Tillybeach]

Thanks

[ChipsAndChocolate Graduate]

Yip, I was probably most sore weeks 1-3, but less so now at the end of week 8.

Lots of advice already, but it might also help to know that most of us are running pretty slowly, as the keeping going/distance are more important than the speed 😊😊

Best luck!!

[Hidden in reply to ChipsAndChocolate]

Thank you

[SeaUrchin33 Graduate]

Well done for starting - honestly I put it off so long as I was unsure if I could do it. My first two/three weeks were so hard, my legs didn’t feel made for it, and oh the aching! But I’m now two runs away from completing week 9! If it’s really hard then I can suggest maybe a couple of recovery days between runs, that worked well for me, my goal was to gradually build fitness and a habit that I want to keep, and overwhelming myself with sore legs wasn’t going to work towards that . Keep it up, at the start I didn’t think I’d get here - let alone start enjoying it. You can do it x

[Hidden in reply to SeaUrchin33]

Thanks for the encouragement

[Dups Graduate]

It’s not just you, I’ve had many a struggle, but followed the advice of fellow runners and the instructors to do plenty of warm up stretches before and after. Don’t give up you can do it 👍

[Hidden in reply to Dups]

Thanks

[Sassy6264]

It’s not just you, I had such a bad run Wednesday, I hated every second and my legs were so heavy 😟 however yesterday was one of the best, feeling more positive now! I think it’s just good and bad days like life in general! Keep going it’ll be worth it ❤️

[Hidden in reply to Sassy6264]

Thank you

[JetsNanna Graduate]

I think everyone does to some extent but the pre and post run stretches help. So does good hydration.

Did you do any form of exercise before you started the program?

[Hidden in reply to JetsNanna]

Absolutely nothing during lockdown!

[JetsNanna Graduate in reply to Hidden]

Maybe try a few long walks on the days that you aren’t scheduled to run. It helps to see the ‘rest’ days as ‘non-running’ days rather than doing nowt type of days.

[Hidden in reply to JetsNanna]

I wondered if that was ok, thank you

[Maxi80]

Yup, big time! New trainers helped a lot!

[Hidden in reply to Maxi80]

Thanks

[shsoga Graduate]

If you spend any time reading this forum or talking to those of us who have already graduated, you will find that many, if not most, of us felt exactly the same way. For me, it was week two – you have already got through that so you could say you are already doing better than I was!

This program really works, just believe in it and in yourself and keep reminding yourself why you are doing it. It is not meant to be easy but it is achievable, there are so many people on here who would never have thought they would be able to describe themselves as “runners“ – but here we all are!

Stick with it, if you follow the plan and take the advice given here and in the guide to the plan, you will get there. Have fun!

[Hidden in reply to shsoga]

Thanks so much

[tuiliere Graduate]

I would suggest you jog on grass only and have 2 rest Days in between. Stretching after also helps massively! Good luck

[Hidden in reply to tuiliere]

Thanks

[Mrp63]

This is my 3rd attempt at doing the couch to 5k over 2 years. For the first time ever, yesterday, I managed to do week 5 run 3. Next week it will be week 6. Totally previously unchartered territory. I found that to complete week 5 it was more mental. Sure I had slight pains but I jogged through these and they stopped. Its like Robert the Bruce. Try try again. It also helped to read through all the tops on the one you website regarding running. I am such a slow jogger but so long as you are jogging you are running no matter how long. You will get there

[Hidden in reply to Mrp63]

Thanks for that

[KimberlyAubree]

Well done to starting that’s amazing u will feel bit sore but it really does change as u go through the week I promise x I’d have a c section with baby and thought after having her I would ache but end of week 1 I didn’t so keep up the good work.

[Hidden in reply to KimberlyAubree]

Thanks

[Kiran274]

I had the same problem week one. It will get better. Keep going x

[Hidden in reply to Kiran274]

Thanks

[Graleystives Graduate]

Please do keep going! I began in April having always hated exercise. I’m an overweight late 50s woman and did not really believe I could do it. The first week was really hard!

Each week, I would look at what the coming days were bringing and think that I would never be able to do it. Each week I surprised myself even though it wasn’t easy.

I graduated in June and now run 3 times a week. I never manage to run 5k and I’m so slow but I’m thrilled that I can do it.

You will be able to do it. Don’t go too fast and make the most of the fantastic people on this forum. They have given me help and, just reading the posts, keeps me motivated.

Good luck!

[Hidden in reply to Graleystives]

Thank you, everyone has been so nice and motivating.

[Smile23 Graduate]

Really you can do this. Yes it hurts sometimes. Yes you have to force yourself sometimes and yes it does get easier.

I am a 52 year old overweight menopausal woman who hasnt run since school.

I graduated august 23d and can run 5k comfortably but not in 30 mins.

Go slow and believe it is worth it.

Check out japanese slow running its a lifesaver 🙃

[Hidden in reply to Smile23]

That’s great thank you

[Kathleen73]

You can do this. Just stick with this run until you feel you can step up to the next one. I am doing this on my treadmill. I am 73 and overweight. I am stuck on week five run 1. But I know this is doing me good. If I have to run week5 Rune 1 for a couple of months I don’t care. I am trying. X. Good luck and well done for ‘having a go’. Be patient and enjoy the feel good feeling that will come.

[Hidden]

Thank you, week 5 is brilliant, good luck

[Bond45]

Well done for starting the programme. I would echo the need to use the warm up and after run exercises. Hydration is also key. I haven't properly run since school and I am 45! I am on week 4 and I have received incredible support and tops on here. Keep going, you can do this

[Hidden in reply to Bond45]

Thank you

[Hidden]

I repeated the whole of week 1 as I couldn’t do it initially but since then have slowly but surely got to Week 7 Run 2. It is possible. Take an extra day’s rest if you need to. I go slower than a lot of people’s walking but find my own rhythm. Good luck, S

[Hidden in reply to Hidden]

Thanks, I am due to do run 1 of week 2 tonight but I’ve decided to redo week 1. There’s no rush, I’m doing it and that’s the important part, thanks for the advice

[Weymouthgirl Graduate]

Yep been there done that! Slow down. It helps. Also, be kind to yourself. I’ve just graduated but took 15 weeks to do the 9 week course. There are lots of ways to get there and they’re all good.

[Hidden in reply to Weymouthgirl]

Thank you