C25k w1 r2

[Kaia01]

Hi, I started c25k 3 days ago. This evening I completed w1 r2, but it was SO hard. The first night I flew through, but forgot to stretch so aching was still high today. I pushed through hoping I'd feel better but I don't. Any tips from anyone please? Needing motivation!

[Kaia01]

Sorry, I forgot to put that I felt so sick and had such a bad headache after! I've drank 3 pints of water today including one half hour before but I feel terrible this evening after r2.

[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.

[Kaia01 in reply to IannodaTruffe]

Thank you so much, I will give that a read!

[Rennur Graduate]

Do some dynamic stretches before you go out too.

Also if you are going faster than a very brisk walk then you are probably going too fast. Going too fast is the fastest route to injury or at least exhaustion and giving up.

Search "Japanese Slow Running" - it is an eye opener.

[Kaia01 in reply to Rennur]

Oooh thank you, I will search that up and give it a go. My form definitely Isnt very great at the moment!

[LottieMW Graduate]

Welcome and well done for getting started!

You will find by reading around on this forum that there are some very common problems including headaches, tiredness, aches and pains...

...you will also see that there are some very common solutions 😊😉

Read IannodaTruffe’s guide...

Drink *at least* 2.5 to 3 litres (4-5 pints) of water/squash/tea etc *every* day.

Dynamic stretches to warm up, static stretches to cool down.

Go slow...no! Go slower!!! You should be able to talk.

Enjoy 🥰🐌🐢🏃🏻‍♀️

[Kaia01 in reply to LottieMW]

Oh that's great! Thank you. It's SO reassuring to know I'm not the only one feeling like this and that there is ways around it!

[Frizzbomb67 Graduate]

Well done for getting started 👏🏻👏🏻👏🏻

It is sooooo hard at the beginning 🥵 Just hang on in there and it will get easier- honest. Go slow🐌 and have extra rest days if you need them. Hope your next run feels a bit more manageable 🤗

[Kaia01 in reply to Frizzbomb67]

Thank you so much!

[Teresafaith Graduate]

The fact that you 'flew' through says it all!- I too, started far too fast and had to learn to go SLOW SLOW SLOW. I've never run anywhere in my life more than a minute and I am now on week 9 - and STILL going slow slow slow- it works!

[Kaia01 in reply to Teresafaith]

I am a little eager. I need to practice running slower for sure! Thank you for your advice!

[Mikew84 Graduate]

I've just finished week 3. W1R2 was the hardest run for me so far - it definitely started to get easier in W2 and I've found W3 so enjoyable I've extended the final 3 mins to 8 mins each time with no ill effects. You'll be amazed how quickly you can progress but, as others have said, it's really important to pace yourself and not to go too fast!

[Kaia01 in reply to Mikew84]

That's great, well done! It's reassuring to know someone suffered on the same run too. I just need to learn to pace myself properly!

[GoJo1970]

I was exactly the same last week on that run. I had made the mistake of going too fast and I needed 2 days rest for definite. I repeated it yesterday slowed right down and had 2 rest days in between and boy what a difference. Slow is the key good luck! You can do it! 😄

[Kaia01 in reply to GoJo1970]

That's great, I'll give that a go. Thank you so much!

[Legsache Graduate]

Hi,

Well done completing your first runs!

Yeay, you are a runner!

It is so very hard starting out, but you’ve got this, you CAN and you are doing this!

Trust the plan they told me....yes! Do trust the plan....it’s got me from a 14stone couch potato ....to, well a 13+ stone week 8!!!

The short runs certainly challenged me, but keep at it, go slow then slower!

Fantastic achievement well done

X

[Kaia01 in reply to Legsache]

That's amazing, well done to you! So reassuring to read everyones comments and know there are ways it can be improved! Thank you x

[Legsache Graduate]

Best inspiration I heard was:

The miracle isn’t that you got there, the miracle is that you started out!

[Kaia01 in reply to Legsache]

Amazing! Thank you!

[scubasmiff]

As an overweight 50 year old I found all the early runs quite painful, no matter how slowly I ran. As the weeks have gone on I've found the pain has gradually moved up my body as muscles have adapted. Perseverance is the key, it doesn't matter if you repeat a run or even a week, just get out there and run.

I got as far as week 6 then lock down ended and that stopped a lot of my available running time So 6 weeks later I did a restart on week 4, repeated twice and tomorrow is week 5 run 3, so nearly back to where I was, and I've actually found myself looking forward to the runs.

Keep at it, there's loads of great support and advice on here for when you need it.