Beginner

Hi all, I'm new to this group, I've just completed 1, any tips or advice for the coming 8 weeks would be appreciated 😊

[AlMorr Ambassador Graduate]

Congratulations to you Dave65 on completing run 1 of week 1 of C25K and welcome to the forum, take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck, onwards and upwards to run 2 of week 1 🏃🏾 👍.

[Hidden in reply to AlMorr]

Wow I've just read your list of achievements , incredible, you have inspired me , thanks for the tips.

[AlMorr Ambassador Graduate in reply to Hidden]

👍

[Blondefox Graduate]

Listen to your body, not your head! So if your knees hurt (very common 2nd or 3rd week) rest and strengthen them. If you feel you can't go any further, stop. But if you think you won't finish a run, before you start it, ignore your head. You'll be surprised what your body can do if you let it. I certainly have been! The first run will turn out to be your hardest - it starts to get easier with steady improvements in stamina, that you didn't know you possessed! 😁

[Hidden in reply to Blondefox]

Thank you for taking the time to reply , I'll take the advice on board.

[Unfitrunner]

Hi,

Well done for completing your first week. I did my very first run today but did not fully complete got about 3/4 of the way and my legs felt awful so walked the rest. Hopefully I can make it on Saturday....gutted I was not able to finish

[Hidden in reply to Unfitrunner]

Hi, stay positive and keep going you WILL get there in the end..

I surprised myself this week, but I know tougher tines are ahead, ill follow you see how you get on.

[Unfitrunner in reply to Hidden]

Thanks....good luck

[Bambi2020 Graduate in reply to Unfitrunner]

Hi, you did well- look at it that you’ve done 3/4 more that you did last week when you hadn’t started- on Saturday aim for the full one but even if you don’t, just aim to beat today’s time, even if you beat it by only 10 seconds it will be a personal best for you and you’ll have done well- good luck

[Unfitrunner in reply to Bambi2020]

Thank you determined to get fitter and be able to do lots more with my toddler as she grows

[IannodaTruffe Mentor]

Welcome to the forum and well done 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.

[Bambi2020 Graduate]

Hi, well done for making a great start. I was a complete novice when I started and was tired out with run 1 minute , walk 1 minute of week 1 . I followed the weeks, took it steady and have got to week 6 run 3 today which was 25 mins non stop- I never thought I could do that so just give it a really good go and have confidence in the plan- you’ll be surprised what you can do. People on here are amazing and really motivate you too

[Hidden in reply to Bambi2020]

Thank you so much for those encouraging words

[nowster Graduate]

Well done on getting off the couch. In many ways, the first week is the hardest. I've done Week 1 three times: March, April and June.

Remember that this isn't a run: it's a slow jog. Also that the programme is misnamed -- the goal is not distance but time.

Post regularly about your progress here so we can cheer you on in your successes and commiserate when things don't go quite right.

[shuffleido Graduate]

Welcome. Good luck. Remember - no matter how slowly you think you are running, you're still faster than the guy sat on the couch!!

[Couchphoenix Graduate]

Well done on starting C25K

My tips:

1. Don’t run too quickly, pace yourself so you’ve got enough in the tank to get you through to the end, you can always finish quicker if you’ve still got the energy.

2. Get your breathing into a steady rhythm when your running, nice deep breath in, then purse your lips slightly as you breath out.

3. Get a good playlist, I use The Rocky Story amongst others 🏃‍♂️🥊

4. Make this forum your go to place, it’s an important part of the whole experience.

Best of luck Dave65, hope this helps 👍

[Hidden in reply to Couchphoenix]

That's some proper advice there, I'll take it all in, the breathing rhythm is what I struggle with, I'm a bit all over the place, ill try your way.

[Couchphoenix Graduate in reply to Hidden]

Yeah imagine your a machine and the oxygen your inhaling is your fuel 👍

[Rennur Graduate]

Check out "Japanese slow running"

Push yourself - half of it is mental.

If you really find it difficult you can repeat a run or even a whole week.

I repeated 2 runs of Week 1 - that may have been more mental than physical.

I repeated week 4 and that was good for me. I start Week 5 at the weekend.

[Cherie65 Graduate]

I second what Rennur says about the Japanese slow running - that was the best bit of advice for me. It's best to run as slow as you can so that you can keep going and gradually build up stamina. You can improve speed once you've got to the end of the programme. I will try to put the link here but if it doesn't work (I'm hopeless at techy things!), as Rebbur says, just google "Japanese slow running" it's a game changer. youtube.com/watch?v=9L2b2kh...(Not working as expected?) (Maybe copy and paste the link?) Good luck!