hi. am new here. big challenges ahead.

[changing-woman]

hi all. i really want to do this. with a passion. i am starting from no fitness really apart from a 30 minutes daily walk, but i want to learn to run and do this 5k, any support is welcome. i will need a lot cos i am jelly scared!

[AlMorr Ambassador Graduate]

Welcome to the forum and C25K, you don't need to be jelly scared, this forum is one of the most friendly forms on the Internet, better than Facebook, Twitter etc, we are all here to help people to keep fit and of course 🏃🏾 run.

Take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, don't run on consecutive days as that could cause a injury, good luck for your running journey with C25K, report here on how your runs a progressing. 😊 🏃🏾.

[changing-woman Graduate in reply to AlMorr]

thank you or your kind reply! i tend to rush at things in life but i think this is one thing i wont be rushing at!

[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.

Relax and enjoy your journey.

[changing-woman Graduate in reply to IannodaTruffe]

thank you for your reply. oh dear, yes i do need to relax. maybe this will help me?

[IannodaTruffe Mentor in reply to changing-woman]

C25K may well be a physical challenge to you, but the plan is designed so that you cannot fail as long as you keep trying.

It is a life changer for many.

[changing-woman Graduate in reply to IannodaTruffe]

i want a life changer!

[changing-woman Graduate in reply to IannodaTruffe]

i need this even more now i am stuck on week 4 run 1 !

[Hidden]

You'll be just fine 👍 take it easy, listen to advise, if in doubt ask for advice 🙂 we've all been where you are...

[changing-woman Graduate]

make note to self to 'take it easy'.... thanks for your comforting post

[Bambi2020 Graduate]

You will be great- I am a total beginner- def not a runner at all and I was tired out running the 1 minute run, 1 minute walk on week 1 and I’ve managed to get to week 8 which is running for 28 minutes non stop so if I can do it, anyone can give it a go- good luck x

[changing-woman Graduate in reply to Bambi2020]

that is so good to read. thank you x

[changing-woman Graduate]

i really hope i'm not the one exception ! thanks for your lovely message x

[Bambi2020 Graduate in reply to changing-woman]

Just go really slow and you’ll be fine-it’s not a race- the people on here will spur you on x

[Instructor57 Graduate]

You can definitely do this !

I started at the end of May this year at age 63 and had never run before ,

Graduated early August .

In the first week I thought I was going to die !

Guess what ? I didn't 😬

Just trust the program and take the advice given in the guide , keep well hydrated and do your runs slowly.

Most of all , enjoy the program 😁👍

[changing-woman Graduate in reply to Instructor57]

what a great post

[changing-woman Graduate]

hang on, i have lost the actual plan!... i mean the instructions for c25k... would someone be kind enough to post me a link... oh, what a nit- twit! thank you x

[Jell6 Graduate in reply to changing-woman]

Have you downloaded the app, or the podcast?

[changing-woman Graduate in reply to Jell6]

nhs.uk/live-well/exercise/g... is it this? the plan... i downloaded the app but isn't that for when you are out there doing it?

[changing-woman Graduate in reply to changing-woman]

oh i see, that tells you in itself... you just start it... i am not gifted with computers as a rule...or phones... it will be ages before i work out how to get some music i like onto it... lol

[Jell6 Graduate in reply to changing-woman]

That link includes the podcast for you to download. You can also download the C25K app which allows you to use your own music.

[Roxdog Graduate]

Don't be scared! You'll be fine. Just follow the plan, slowly and steadily, definitely don't set off at faster than a light jog and before you know it, you'll be a runner! Good luck

[changing-woman Graduate]

thats something i would love to imagine x

[Roxdog Graduate in reply to changing-woman]

We've all been there. I'm nearly 61, started just before my 60th birthday. I now run regularly and love it! It opens up a whole new world!

[Jools2020 Graduate]

You can do it! Just remember - it’s a slow jog. Run slowly and then slow down some more. The biggest mistake that most of us made with the first run was to set off too quickly.

It will have all kinds of extra benefits! You’ll be fitter. If you’re anxious it will help you to be calmer (something about endorphins 😀). You will want nice running clothes and running shoes!

If you need encouragement, you’ll find it on here. Remember to post how you get on and ‘follow’ people at a similar level to you so you can support each other; it’s nice then to graduate at the same time. Good luck! 👍

[changing-woman Graduate in reply to Jools2020]

you have just inspired me ...

[Jools2020 Graduate in reply to changing-woman]

What a lovely think to say, you’ve made my day 😊

[030961 Graduate]

Hi dying-to-change, start slowly, Then slow down! Remember, moving slowly will give you more time to enjoy looking at all the things you usually pass quickly and don’t have time to look at. I’ve loved seeing horses, sheep, apple trees, running in the wind, sun and rain. You are going to love the journey. You’ve got this, and we’ll all support you along the way. Enjoy!

[Rennur Graduate]

You gave got prepared by walking 30 minutes a day.

Everyone will tell you to go slowly.

By Week 5 you will wonder why you are running slower than a brisk walk. It is because you are practising something your body probably hasn't done for decades.

You will get faster , though possibly only after you finish C25K.

And dont be fooled by the title. You will be able to slow jog for 30 minutes by the end. It will be almost certainly less than 5K.

But you will be off the couch.

One word of warning though. You will get hooked and start being an advocate for C25K to all your friends!

Enjoy.

[CazzaW Graduate]

You can do this and we’ll all support you 😊 I graduated last weekend (I’m57) and always hated running with a passion thinking I’d never be able to do it. You walk every day so it’s not as if don’t do any exercise at all 😊 I’m sure everyone has already said this but take it really steady 🐌🐢 Read the guide and follow the plan to the letter, it’s very cleverly devised to build stamina. Drink lots of water, make sure you do the recommended dynamic warm up exercises and the cool down stretches. Always have at least one day off in between (you can still walk or do other non-running exercise in between) and post on hear whether it be a good, bad or ugly run 🙂

The hardest thing is getting out there the first time so go on, you can do it and good luck 😊

[Couchphoenix Graduate]

Don’t be jelly scared (great expression by the way 😂) you’ll be fine, there’s loads of support on here for you. Your name says it all ! You sound determined. Take the running parts slowly, don’t overthink it and my top tip is getting your breathing into a good steady rhythm as you run, deep breath in, then purse your lips slightly as you breathe out, imagine your like a machine, the oxygen is your fuel. The very best of luck to you, looking forward to hearing how you get on 👍

[changing-woman Graduate in reply to Couchphoenix]

oh i am really determined. today i bought my new running shoes for £50, and i am about to look for a sports bra. so i got the bit between my teeth with this! onwards! (still jelly scared!)

[Couchphoenix Graduate in reply to changing-woman]

Nice one....you won’t be jelly scared once you’ve been out there a few times....you’ll soon get the running bug......no need to be a cowardy custard 😂.....see what I did there......jelly and custard....sorry 🙊

[changing-woman Graduate in reply to Couchphoenix]

haha, loving it...

[changing-woman Graduate]

got my shoes and my bra and now all i need to do is bite the scary bullet and start tomorrow. i'll let you friends know how i get on. go gently on me!

[changing-woman Graduate in reply to changing-woman]

ps. i will be wearing more than shoes and a bra!

[changing-woman Graduate]

what are the stretches i must do after each ''run'' ? x

[IannodaTruffe Mentor in reply to changing-woman]

If you read the guide to the plan healthunlocked.com/couchto5... it has links and advice for all you need to know to get started, including stretches.

[changing-woman Graduate in reply to IannodaTruffe]

thanks. i will re read it now.

[changing-woman Graduate in reply to IannodaTruffe]

i am gradually finding my way around this site!

[changing-woman Graduate]

i just realized i put that i am 53, in error... i am not. no thank you sir. i am 50! sorry bout that x

[Peter44 Graduate]

You have made me chuckle, reading your posts! 😂 I too was doing alot of walking before starting this, and you'll get so much encouragement on here, like someone said, it's better than facebook/twiter etc, just positive, friendly advise. I'm so glad i started, will be on week 8, tomorrow, anyway, good luck, enjoy the ride, and keep it slow!!! 🐢🐢🐢

[changing-woman Graduate in reply to Peter44]

oh bless you ! i am so scared i wont even be able to do a minute let alone several lots of a minute, albeit with walking breaks. but the enthusiasm and determination is there. i am the sort that would overdo it in order not to 'fail' so *note to self* must keep that in check. go slowww.. must take on persona of attractive tortoise. x

[Peter44 Graduate in reply to changing-woman]

I started of week1 and 2, much too fast, and struggled, not sure how to put links on here, but have a look at the japanese slow running video on you tube, it really helped me!

[changing-woman Graduate in reply to Peter44]

i will do it now, thanks x

[David_G]

Well done for taking the first step. You’ll find lots of help and encouragement on here.

Just take things slowly and steadily and I’m sure you’ll be fine. Very best of luck!🙂👍

[changing-woman Graduate in reply to David_G]

thank you so much !

[nowster Graduate]

You've done more than I did when I started C25K back in March. You found the forum. There's lots of advice and encouragement here.

I'm not going to sugar coat it. The first couple of weeks will be hard if you're starting from nothing. They were for most of us here, myself included.

I completed week 1 back in March but gave up because I got a tummy bug. Tried again in April and got through weeks 1 and 2. Had tummy troubles again. Realised that the medicine I was on at the time (Roaccutane) didn't mix with exercise, and stopped.

When I'd completed that course of pills and been clear for a few weeks, I started again in June. I then had a very slow start and did four week 1 runs spread over three weeks, and then continued into week 2 and beyond by running (mostly) every other day.

Remember that speed isn't important. The scheme is misnamed: to complete it you have to run for 30 minutes three times in the last "week". There is no distance or speed requirement. All that is required of you is a slow jog.

[changing-woman Graduate in reply to nowster]

thank you for your reply... you're very kind .

[changing-woman Graduate]

right, i am off. starting in a matter of hours!