New member

[LisD1986]

Hi. Quite new to this. I’ve started week 2 tonight. I’m still struggling to believe I will ever complete it all but I’m trying. I’m struggled to complete the 90secs run for the last 2 runs. Anyone have any tips for me at all?

[Bambi2020 Graduate]

I think most people on here felt the same, I was tired out doing the 1 minute run at the start in mid September and now I can do 25mins - never thought I’d be able to do that in a million years- I just follow what it says and go slow- good luck x

[LauraRuns Graduate]

Definitely run or ‘jog’ slower than you think you should be! Until I stumbled upon this forum I was going too fast which isn’t recommended. So slow right down and make sure you drink lots of water the day before your run too. Good luck!!

[RunningGoat Graduate]

I agree that run slowly, the goal is to keep going, you can speed up later. If it felt really difficult you could repeat that run for the next couple of runs until it feels more manageable. It's not a race! The main thing is to keep at it, it's hard to believe but it really does get easier if you keep doing 3 times a week. Good luck!

[Rennur Graduate]

Slowly slowly - as they say in Greek: Siga siga.

[nowster Graduate]

The first couple of weeks are very hard if you're coming straight off the couch. Remember your target is a slow jog not a sprint.

[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]

Slow it down LisD1986 don't make your runs that fast that you struggle 👍 the stamina will increase naturally, building your pace can come later

[Little_lizzie]

Believe you can do it and you will... go as slow as you can, if you go to fast you'll get tired sooner..

And absolutely do the dynamic warm up.. it definitely works!

Lizzie xx

[Couchphoenix Graduate]

Don’t overthink it, and pace yourself, as others have said, don’t set off too quickly., so you keep enough in the tank to finish. The secret I’ve found is to get your breathing into a steady rhythm, nice deep breath in then purse your lips slightly so you breath out slower, as if you are a machine the oxygen fuelling you to continue. Be patient and be determined and you’ll find your stamina and fitness will increase over the coming weeks. Good Luck 👍

[B1GK9 Graduate]

Hi,

I am quite a bit older than you and a few weeks ahead in the program. Each step is a revelation as to what you can do. Just plod along and enjoy the journey, you will be amazed by what you can do.

[mg1011 Graduate]

Like everyone is saying, we all struggled with the first weeks but you will get there if you want. I also found it useful to just think of then next run. It’s really easy to look through the program and look at w5+ and think ‘Thats not something i can do. Thats for the GOOD runners’. But believe me, none of us felt we could run five minutes, let alone 20+.

Like everybody is saying, its all about speed. I’m about to start week 7 and I think I’m a slow runner. But so what, it means I can get to the end.

Keep it going. You will feel great as you progress. We are all behind you (I said I was slow).

[Jericho2332 Graduate]

Welcome! Good on you on starting, it's a big step.

Like most here I struggled to run for a minute 8 weeks ago and now I'm a week from graduating. Stick to the programme, never give up and believe you will do it.

Run slowly, if you get tired run even slower still! You'll be amazed how slow ya can go and still be running 🤣

Even when your tired and the gremlins are telling you to stop... Dont listen! One foot in front of the other and keep going no matter how slowly.

You can do it! 💪🏻

[MazEC Graduate]

You can do this! Just take it one run at a time. I’ve just finished week 2 and found I made little improvements over the week, ie. I ran a little ( very little) further in the time and didn’t feel quite so bad.

[hamit Graduate]

What worked for me, graduated when I was 71.

1. Don't think just do it.

2 .Trust in the program.

3. Never give up or surrender, the exception to this is a bad health condition.

4. Look up on Utube Japanese Slow Running it what got me through.

5. Feel really smug and pleased with yourself after each week.

6. Remember it's mostly mind games with yourself.

7. Good Luck, looking forward to seeing your graduation post.

[Daffers73]

I started week 2 last night too.. I use Jo Whiley as my coach on the app as she’s encouraging. I also have music blaring when I’m running so that takes my mind of the 90 seconds.. I admit it was harder but running slowly is what I do.. just plod but keep moving. You can do it! 💪🏼🏃🏼

[afjoyce]

Definitely go slow and then slower. Drink lots of water between runs. That’s what got me through the shock of the first 2-3wks. I’m more than twice your age and just done wk 8 run3. The end (‘graduation’!) is in sight which like for so many in this forum was completely unimaginable all those weeks ago. Keep going and you’ll get there.

[WegieGirl]

Keep going! I felt like that but kept going and now on week 6. It's mind over matter and listen to your coach's encouragement

[Hobbler Graduate]

I was in the same boat as you when I started am now starting week 7😁.

Had zero confidence at the start but please stick with the plan it will work.

I've had some runs where I've not been able to complete them. Just got out there and re done them and then moved on to the next.

Most of all have faith in yourself.

[Oldwoman65 Graduate]

The secret is as slow as you can but slightly faster then a walk. You'll get there and I'm sure will feel great with each achievement. Good luck

[WAL25 Graduate]

Invest thought that I would enjoy running, but it has come as a bit of a shock to find that I do. Is it week 4 run 1 yesterday and was surprised to find it relatively easy. It is true that you will build up stamina to be able to do the longer times. Keep going you will be able to do it x

[Pnegirl Graduate]

Has anyone mentioned run slowly?? 🤭

It is absolutely the mantra of this forum but for a very good reason. The tips you have been given already have no doubt answered your question but I second the point about hydration the day before too. Apart from that, my point would be to take enjoyment and pride from the successes and see the dips in the road as experience and lessons learnt. Running at the beginning is challenging enough without giving yourself a hard time for things too (the ol' do as I say not as I do chestnut 😂)

[JetsNanna Graduate]

Make sure that you do warm up exercises, stay well hydrated, go REALLY slow - slower than slow- and stay positive - trust me, you can do it! 😊

[Legsache Graduate]

Bless you!

I know that feeling so well.

I struggled every step on my first two weeks.

Now completed week 4 today.

All I can say is hang on in there.

You have done so well thus far, don’t give up.

I refuse to let the work I’ve done so far, go to waste.

You CAN do this. Breathe, slow down and believe!

Take on board all this forum offers.....keep going!

You are fab!

[Dups Graduate]

I have learned over the weeks that slow and steady is the way to go. I was new to running and thought will I be able to do it, but the encouragement of this forum with great advice keeps you motivated. You will get there.

Good luck 😊

[NusiaFab Graduate]

I've switched my coach to Jo Whiley and im so pleased i did! She says it how it is and is not patronising but still managing to be encouraging. Try not to think about running during the program. When I'm struggling with running and telling myself that i need to stop as this is too hard, i try to 'switch off' my internal monologue and just focus on moving one foot then another and nothing else until there is time to slow down. Seems to be working so far!😊

[Newbirunner]

Lis. this is Crackers and I was 82yrs. this last August. I took my inspiration from so many runners before me. Read their stories and you will be wowed and inspired. You can do it. Take your time it is not a race, some have taken more than 9 weeks. Good luck

[Getfitok Graduate]

Welcome & good luck with your running journey