Advice please :)

[Amyhogs]

Hi first time doing this so please be nice I’ve never been a runner, I can run for a minute or so that’s about it I really struggle with breathing. Gained some weight and I really want to loss it! I go on daily walks but it hasn’t really helped. Any advice would be very much appreciated. Thanks

[Hidden]

Thé tip is: run slow. If you think you run slow, run even slower. You have to be able to talk while running, that is the best speed for you. And don't worry, for many people this means running even slower than you walk! Good luck!

[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.

Enjoy your journey.

[Zip54 Graduate]

Welcome Amyhogs you'll be amazed at the power of the couch to 5k training plan. It really works and seems to surprise most people here (I'm a relative newbie myself) how much more running we can do in just a few weeks.

[Slothgoesrunning Graduate]

Well done on starting C25K and welcome to the forum. This is THE BEST PLACE to be for a friendly and supportive running chat. Good luck with your journey!

[nowster Graduate]

Many of us here started out never having run before. I even actively avoided running at school!

The secret is to not try to treat it as a race. A very slow jog is perfectly sufficient. Distance doesn't matter. The target is to be able to run for 30 minutes on three different days.

I properly started C25K back in June after a few false starts in the spring. I graduated at the end of August, got injured, and re-graduated in the middle of November.

Yesterday, I ran for 7km (at what was a slow pace for me) and what's more I enjoyed it!

[Luna111]

Well done on starting! I have found that counting my breaths in and out in time with my feet eg 1234 in, 1234 out really helped me slow it down. I was also told to focus on the out as if you don't exhale fully then you can't get enough oxygen in.

[Rennur Graduate]

If you can walk 20 minutes briskly you are ready. Go slow. The programme will get you jogging non stop for 30 minutes. Not many get to 5K by the end. The best I can do is 3.7K. I usually get to around 3.5K in 30 minutes. I do hope to get to 5K eventually, it may take 45 minutes, but I am working my way up to that over the course of a month. Many who do the programme do not get to 5K in 30 minutes EVER, but they do go on to run 10Ks and more after much training.

I am 57 and almost 3 stone overweight (and it is not even Christmas yet!).

If I can do it....

For the moment, trust in the programme and just jog slowly. You will love it, or at least, like me, you will love the feeling after you have finished each run.

[Rennur Graduate in reply to Rennur]

Forgot to say - you start off doing 8 short one minute jogs and some walking. It takes at least 9 weeks to get work up to 30 minutes non stop (it took me nearly 11 weeks). If you said in September, when I started, that I would be aiming for 45 minutes in January I would never have believed you!

You can do it.

[NusiaFab Graduate]

Hi Amyhogs, slow down, slow down, basically 🐌 pace, if you are still out of breath, slow down even more. There is a really useful slow running video on the forum, worth checking out! Ive never run before this and now im on W6, trust the program, it really works! When you continue building up your endurance you will enjoy the running part more, and hopefully once it becomes habit it will help with losing weight too. Good luck!

[coolfemme Graduate in reply to NusiaFab]

Thanks, I needed that reminder too

[Windoze Graduate]

Welcome to the forums. Follow the program take it easy and enjoy your journey. 😎

[John_W Graduate Ambassador]

Watch this Amyhogs :

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

[Lindsey1097 Graduate]

Welcome to the forum Amyhogs 😁 it's such a friendly helpful place to come for hints and tips and to share the successes you will have. I know if I hadn't discovered it, I probably wouldn't have had much success. I only started running 7 weeks ago and could not run the 60 seconds without a struggle at first, but now I'm doing 25 mins no problem. It works, have faith and trust it. The main thing I learned was to keep it slow and don't rush. I never even knew slow running was even a thing, but it definitely is.

Good luck on your journey 🍀😁🏃🏼‍♀️

[Couchphoenix Graduate]

Well done on making the decision to start C25k 👏🏻👏🏻

My top tips to you are jog very slowly during the running parts as it’s important to pace yourself and retain sufficient energy to get you through to the end. You mentioned breathing, when I run I take a nice steady deep breath in through my mouth, then purse my lips slightly as I exhale and I get this into a rhythm, I don’t count steps or anything, just a nice deep breath in then exhale slightly slower, Imagine you’re body is like a machine and the oxygen your taking in is your fuel. If you’re taking in sufficient oxygen you’ll find you won’t get so out of breath as your giving your body what it needs.

Make this forum your go to place for all the help and support you need....Good Luck 👍

[Amyhogs]

Thank you all that’s taken time to write to me. Really much appreciated!

[Peter44 Graduate in reply to Amyhogs]

I think you'll surprise yourself, follow the plan, it so works!!! And have a look at the slow running video, really helped me, as i started of, running way too fast! Good luck.

[Dozydora61 Graduate]

I couldn't run either, I started by using the plan to walk and walk faster in the run bits until I had my breathing under control and then went back to the start. Then run slowly and repeat weeks if needed. I can now run 10k, but still slowly.

[00marks Graduate]

Thanks for coming to the forum! Everyone is really positive here.

First decide what you want to do. C25K will help you get more fit. If your primary goal is to lose weight then you need a calorie controlled diet and there are other forums around to help and guide you. You won't lose a significant amount of weight from C25K.

As others have said the most important thing about C25K is that you follow the plan. It was devised by people who know their stuff. Don't do too much and if anything seems too hard then slow down.

Lastly if you have any health concerns please see your GP for advice.

[Julio-Monkey Graduate]

Hi

I too struggled with my breathing, and just couldn’t get it right. I stuck with it, and gradually, it just happened! As with all the advice already given, keep going slowly, and you will get there! I have managed to lose a stone and a half so far, with no dieting, just my 3 runs a week. It didn’t drop off straight away, but now seems to be regularly going in the right direction. I graduated in August and have continued with my 3 runs a week.

Keep at it! You will be amazed by how much progress you make!

[Dobbydoodah Graduate]

Congratulations Amyhogs, read this forum daily. Even on non run days, to keep your enthusiasm up. You will possibly have 'down' days, share all your thoughts on here....it helps, people are great! Well done, you will love it rain or shine!

[Sortofrunning Graduate]

I had never run before either. I have lost 90 lbs over the last nearly two years. I can tell you that if you don’t manage your nutrition, running isn’t likely to get you your weight loss goals. Most trainers will tell you weight loss is 80% nutrition. Use a free app to count your calories. I use MyFitnessPal but there are lots I’m sure. When I do that and run and lift weights, my body really changes. It’s a project. You won’t find anything but nice folks in this group. I belong to several of these groups and this is my favorite. Keep posting. Follow the program. Don’t run through pain. Good luck!!

[middleagedpunk]

Starting is the hardest bit: telling yourself to get out the front door for the first run, getting past the embarrassment (believe me, nobody’s even looking). You will be amazed. The plan is brilliant- 7 weeks ago I was gasping after the first one-minute run. Now I’m running 25 minutes at a time. And not only that, I’m really enjoying it. Stick with it. It’s worth it.