Day 1 week 1

[Letsgo27]

I’m taking control of my fitness. Today I started couch to 5k. I’m fairly big (although slowly getting smaller!) I have never run before and I could only get half way. I felt like I could not carry on. I’m going to try again tomorrow. I’m interested to know did anyone have the same thing?

[Roxdog Graduate]

Well done for starting! Take it very, very slow for the run sections. There is no such thing as too slow at this stage. You will gets loads of support and advice on the forum. Keep posting on here for support. Week one can be a bit of a shock, but you will be able to do this!

[Letsgo27]

Thank you Roxdog. I thought I was going slow lol. I keep on telling myself it is better than nothing!

[LottieMW Graduate]

Well done for getting off the couch!

There’s no such thing as a failed run/giving up here...just extra “training days” 😉

Read all the pinned posts...so much useful information!

...and defo watch the Japanese slow jogging video...there is *NO* such thing as ‘too slow’.

m.youtube.com/watch?ebc=ANy...

Enjoy! 🐌🐌🐌

[Letsgo27 in reply to LottieMW]

Thank you LottieMW

[Spud-U-Like Graduate]

I'm also on the larger size, and found Week 1 a bit of a challenge after not doing *any* exercise for a long time. When I looked at the Week 1 program I thought to myself 'that looks easy! I can do that!'. But when I actually laced up my trainers and got out there I found it really hard. Just getting out there and getting on with it is an achievement in itself, you should be proud of yourself, and trust me, it does get easier. I'm now on Week 8, just finished R2 this morning, and I'll graduate next week. Keep going....you can do it.

[Letsgo27 in reply to Spud-U-Like]

Amazing, that is great. Thank you for the motivation. I’m definitely going to push myself to do it again.

[John_W Graduate Ambassador]

Well done on making a great positive choice!

So, you managed 4 of the 1 minute jogs, yes? What was difficult for you? What made you stop? Were you out of breath?

[Letsgo27 in reply to John_W]

Thank you! Yes, I got through 4 and then I felt out of breath. Reflecting back, I recon I could have pushed myself for one more 60 second jog but at the time it was very intense. I used to be a smoker, given up for 2 months now and thought that would make it easier. I’m going to continue to push myself and keep it up.

[John_W Graduate Ambassador in reply to Letsgo27]

Push yourself, but don't think that the running (actually, JOGGING), should be an effort - you are not 'working out' like you might down the gym. Your 'effort' should be nice and easy, very relaxed.... in others, very very slow, in such a way that you are NOT struggling to breath.

This should be a good reference for you - look at how easy it is for them to chat - if you can't chat, you're going too fast. If you're struggling at any point, don't stop, but try and slow down until you feel ok. Your breathing is your 'canary in the mine'.

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

[nowster Graduate]

I'd suggest that after every run, even if you didn't complete it, take a rest day. That means don't run tomorrow, but Friday instead.

Congratulations on getting off the couch. 👍

[Letsgo27 in reply to nowster]

Thank you. I’m going to try the strength podcast tomorrow with some walking and then attempt this again Friday 💪

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Have a rest day before trying again and make sure you can speak clear ungasping sentences as you run......if you cannot, you are going too fast.

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.

[Letsgo27 in reply to IannodaTruffe]

Amazing, thank you. I will have a read now. Great tip on the sentences. I will be mindful of this going forward. 😀

[VPOLLIE67 Graduate]

Well done on lacing up those trainers and getting out there. I have found the demons persuading me to stop were the hardest thing to defeat in doing these runs. I hadn’t run for about 40 years but tomorrow I hope to finish this programme. The support and encouragement on this forum are invaluable - I have almost crawled to the end of a run to make sure I didn’t have to let down my virtual support network here.

You have taken the most difficult step and then have taken the best step by linking up here.

Good luck with your next run. Go slow and then go slower!!!!

And let us know how you are doing.

[Letsgo27]

Thank you. I definitely am going to slow down my pace tomorrow. The strength and flexibility training went well today. That was much easier and I feel great for committing to another day!

[Letsgo27]

I did it! Thanks all for your advice. Still a way to go but looking forward to my next run.