Couch to 5K

[Kemali]

Well here we go again, this will be my fourth attempt at trying to do the couch to 5k without any luck. I seem to get to week 4 and then something happens or the weather gets worse and I look outside and to be honest after a day in school running around after reception age children I'm totally shattered, then the comfort food/picking starts as I think oh I'll do it when the weather gets better or I can start again in the hols and the holidays come and go and I'm still in the same mindset of I'll do it later but later NEVER comes.

[AlMorr Ambassador Graduate]

Good luck for your 4th attempt at C25K, this time take all the runs slower than the last 3 attempts, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck this time, I hope you get past week 4 and continue to run 3 of week 9 and graduate

[Joggingonthewildside Graduate]

I’ll be cheering you on ! Am sure you will keep on the schedule this time .. trust the regime as it really works .. happy jogging 🏃‍♀️

[John_W Graduate Ambassador]

So... are you going to rely on luck this time? Or... do something a bit different? Does weather really stop you getting out? What will be different this time?

What are you goals with C25K? What is it that you want to do?

Getting through C25K is a mindset challenge. And yes, Week 5 is a psychological test for most people, but that's all it is - a mental challenge, nothing else.

You need to get into the habit of stepping outside the door even if the weather is a bit rough or when maybe you just don't feel it like it.

You CAN do this... You ARE capable! You just need to believe it yourself.

And we're here to support you and help you see it through

Watch this, it may help you: bbc.co.uk/ideas/videos/four...

[Kemali in reply to John_W]

Thankyou, myfriend is joining me as well so I wont give up this time.

[John_W Graduate Ambassador in reply to Kemali]

Glad to hear it.

Don't let a bit of bad weather put you off. You simply have to dress appropriately and get used to it. That what us runners do.

Why have you chosen C25K ?

[Kemali in reply to John_W]

My friends mentioned it and as I cant go to the gym I thought it would be a good way to get fit and loose weight as I really need it. I'm struggling to get started. Have tried to run the last 2 days bit the wind is so strong and my throat hurts so have had to stop I will try again later today when not so windy.

[John_W Graduate Ambassador in reply to Kemali]

Why does your throat hurt?

As for wind... unless it's proper gale force, I'm afraid that's part and parcel of running outdoors. But I don't think any runner likes being out in the wind - I hate it.

Here, from today: healthunlocked.com/couchto5...

As for getting fit and losing weight, good on you! But ... C25K in itself isn't great for weight-loss. What it can do, is make you start to think differently about your food and drink intake. Changing that will make a much bigger impact than C25K/running.

Our works choir Musical Director started C25K last summer and also changed her eating habits... she's lost over 4 stone and you can follow her on Instagram at:

instagram.com/fatnesstofitn...

By the way, C25K is more a mental test than a physical one. It's designed to physically achievable by almost anyone, but it requires willpower to stick with it and see it through.

If running (jogging!) seems like too much of step at the moment... have you thought of doing it as a brisk walking program?

[John_W Graduate Ambassador in reply to Kemali]

So, how's it going?

[Mum-Gets-Fit Graduate]

Good luck. I am sure you can do it 🏃‍♀️🏃‍♀️🌈

[Rennur Graduate]

You are getting out and running- great stuff.

[GoldenGirly Graduate]

Hi Kemali. This is my first time doing couch to 5K. It has not been easy but I’ve persevered and finished week 8 today. 3 runs to go! I am 46 and was very overweight. A friend suggested I try this and I laughed. Then I thought why not as I’ve always wanted to try running.

It took me 6 months to get from week 1 to finish week 6. I was so unfit and had never run in my life so I had to keep repeating runs/weeks until my fitness caught up. Is that something you could do? At first I felt deflated but then a friend pointed out that any run was better than no run so I just kept going. I probably could have completed it quicker but injured myself a couple of times so just took my time. I’ve completed weeks 7 and 8 in 2 weeks and am now about to start week 9 and hope to finish next week. It will have taken me 7 months but I do not care! I now love running and could not be without it. Just take your time and it will get easier. There’s no shame in repeating weeks. It’s better than sitting on the couch! I too work in schools so know how hard it is after a shift. Think of it as time out for you. Blast some tunes, take it slow and you’ll smash it! Good luck!

[Hidden]

Just keep at it if you need to repeat some weeks then repeat them as many times as you like, but don't give up.

When you feel shattered you might still have around 40% of your energy left in your body, if you keep running your amount imif energy will increase.

Keep going it doesn't matter how long it takes.