Couch to 5k Beginner

[Kemali]

Hi I'm new on here and I'm wanting to get fit and loose weight so I decided to try the Couch to 5k app. I started it in the Summer but got to the 4th week and stopped, I eventually got round to starting if again in Sept but only got as far as 3rd week and stopped again. I'm struggling to get started on it again as my weight has crept back up and find I ache all the time. Any useful tips on getting started and staying motivated would be welcome. As I need to loose get fit and loose weight for health reasons.

[Jell6 Graduate]

Why did you stop on the first 2 times?Posting on here may keep you "accountable ".

Going more slowly will definitely help. Make sure you are well hydrated the day before you run.

You have good reasons to do this, the gremlins will try to make you think you have better reasons not to, you have to out think them!

[Kemali in reply to Jell6]

The first time was because my friend run with me and she stopped so I didn't want to go ony own, then we started again and she kept putting it off I did go ony own and enjoyed it but now the weather is colder and darker it puts me off going.

[Jell6 Graduate in reply to Kemali]

So you need layers!, because in the winter it's cold and in the summer it's bloody hot (sometimes) I prefer winter running, but if you are in the UK you can't let the weather be an excuse or you will rarely get out. Running on your own (I always do) allows you to set your own pace and schedule.

And if you are serious about wanting to do this you have to plan your runs, I always ran early, in the dark, less often now, but I have lights and hi vis if I need to. You can do this, the only thing stopping you is you.

[Kemali in reply to Jell6]

I also suffer from osteoarthritis which in the cold doesn't help

[Indielass00 Graduate]

Hi Kemali amd welcome to the forum! 😀I can really recommend the NHS 12 week weight loss plan. You may have seen it when you came across the C25K.

I started it on Monday, as I ideally want to lose 4-4 and a half stone and there is an easy meals app you can download too and the food is delicious!

I’ve found in the past when I try some healthy eating plans the recipes are awful and don’t allow certain things.

This app doesn’t take away any food groups. All recipes are quick and easy to make which is a bonus for me, as I have two little kids to run around after too! 😂

I also want to add that I first attempted the C25K in 2016 and stopped after week two as I was getting pain.

I just assumed it wasn’t for me but then I went back to it last October and graduated in December! (I weighed more this time than in 2016).

Definitely don’t ignore pain, rest up and maybe in the mean time do power walking? You can lose weight by doing this and it’s gentler on your joints.

Then you can come back and try C25K when your aches and pains are gone.

All the best with your running and weight loss journey 😀👍🏻

[Lauw]

I am an expert on giving up. This time seems different. I have changed the way I think to an extent. The bottom line is if I give up again nothing will change. Ever. I have to work at it as no one else can do it for me. I have done w3r2 at 6:30 This morning. I feel so happy and proud of myself after every run. I love this feeling and concentrate on it as I know the feeling of giving up. Think of this as the good you are doing to your body and mind rather than the weight you will lose. Look at foods as forward and backwards foods, will eating that move you forward or take you a step back? Will eating a backwards food undo the run you just did? But don’t deprive yourself of everything as you will begin to detest your new lifestyle and it won’t be sustainable. Good luck, I know it’s not easy to maintain motivation x

[Frenc Graduate]

Hi Kemali! There are some excellent replies here. What helped me was not making it a bigger thing than it actually is, and realising that worrying about it was more stressful than actually doing it! You can absolutely do this, and we all have your back 👍

[Kemali]

Thankyou for all of your encouraging comments l will start again and try and stay positive

[IannodaTruffe Mentor]

The guide to the plan has advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Keep posting here and we will keep you running.

[Kemali in reply to IannodaTruffe]

Thankyou

[nowster Graduate]

Bear in mind that weight loss won't come from running alone. However, even tiny adjustments to diet can make a difference.

eg. Not having that chocolate biscuit snack, or having a bit of cheese instead. Having boiled spuds instead of chips.

What running will do is trim you up a little, with muscle replacing fat. Muscle is more dense than fat: the same weight takes up less volume. The best measure for this is not the bathroom scales but a tape measure. I was (as with most guys) putting on weight on my tummy and on the jowls of my face. It went from my face first, which prompted people to start saying I looked well. Later I noticed my belt was loose and I needed to tighten it another notch. This is all before there were any noticeable changes in my weight.

Increased activity (eg. running) can also invigorate a sluggish metabolism.

And I had two false starts with C25K before I was able to progress beyond week 2. Both stops were most likely because I wasn't keeping up adequate hydration.

[Kemali]

I struggle to drink enough water I've stopped my daily coffees for camomile and fruity tea.

[Rennur Graduate]

You may find that wanting to improve your running encourages you to improve your diet. I try to avoid the biscuit barrel but it often catches me up. Since I started this I may have lost about 2 pounds a month, that might be eating a tad better too. But unfortunately that only really started after about Week 5 when you run a bit longer. But you have to start somewhere. Plus the inches thing is correct too. I had to put a new hole in my belt today, which was pleasing.