I get horrifically stressed and suffer awful anxiety attacks, and cyclical vomiting syndrome when too stressed. I have always HATED running, but I’d really love to achieve the couch to 5k- and I would like to see if running can help with my stress. I’ve completed the first couple of week 1 walk/runs (although couldn’t complete the first one at the start- I had to redo it initially!), but I am SO UNFIT, and cough horrendously after I’ve finished (likely as I was a heavy smoker for years). Did anyone else struggle with the first week?! I was fully expecting to find week 3 onwards very challenging- I hadn’t expected to find it so hard from the beginning. I’m really worried I’m too unfit to even keep going! ☹️
Any tips, and am I the only one who found it tough from the onset??
THANK YOU!!!!
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Slushsteph
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It will help with your anxiety and with your stress, I feel sure....mentally and physically this works really well. Look around you as you run, take everything in and when you finish each run...tell yourself how well you have done.
You may run on your own, but you will never run alone, we are all here to support each other... and we run together
Hi, I haven't any advice about your stress and anxiety but I just wanted to say that week 1 was definitely tough for me too! Infact I think its the most difficult week because you're trying something new and I'm sure the majority of us have some degree of anxiety about that. I will say this is a really supportive forum though and if there's a place to go to get a general mood boost, then this is the place. Good luck with the rest of the programme. I'm sure you can do it
I had absolutely zero experience of running the first time round and was probably at the heaviest I'd ever been. I finished the programme and kept on running, feeling really chuffed, doing a few Park Runs and other 5k events but mostly just enjoying getting out , by myself, running. Then I damaged my ankle and had to stop. Probably a year off, having physio and never really getting motivated again, I had to restart C25K but never really commited myself again. Anyhow, long story short, I'm now starting again, just finished week 4 and I dipped in here to get a bit of motivation again! Now I've written this reply to you I feel I've made myself accountable so I'll definitely have to keep going now! As for whether it gets easier, there are people here much better qualified than me to tell you, but I would say, for myself, it gets easier to just get out of the door and enjoy the experience of running (however slow - I am slow!) As the weeks go on you'll be amazed you can run for 3 mins, then 5 mins, then 8 and so on and yes, the 1 minute you are running now will seem like a breeze. So just keep moving forward... and good luck
Thank you so much for such an honest and detailed response. It is SO kind of you to share your experience, and motivate me!! I’m really sorry to hear about your ankle, and good luck now you’ve got back into it again! Really look forward to hearing how you’re getting on!!
I think we all found it tough in the beginning, my first post reads something like “I sounded like a steam train and Willow was bent double gasping for breath at the end of each one minute run”
That was nearly 2 years ago, we still run slow and I’ve run a few 6k runs a few 8k runs and 10k twice, and i no longer sound like a steam strain, so keep going gently and slowly and learn to enjoy this new freedom
Keep going - you have done the hardest bit starting.... just done my 3rd run week 3 and first week couldn’t run for a minute - it’s amazing how this programme gets you running further each week. Although when I say running I do really mean a very slow jog 😂
Good luck - getting out the door is the hardest bit but it’s a wonderful feeling when you have done the run.
Hi. I hated anything running related at school. Always said I wasn’t designed for running. But yes, the first run was definitely the hardest. Who knew that running/jogging slowly for 60 seconds would be so hard?! I didn’t actually manage all the running in run 1. But each session really does prepare you for the next one. Just keep it slow. I’m halfway through and really enjoying it. Keep at it and use the forum - all the best 🍀
If it was easy then everyone would be doing it. It is hard to start. Make sure you go slow. It is jogging not a sprint. At the end you will probably not run 5k in 30 minutes. But you will be able to jog/ run 30 minutes ! You say you have stress issues. Please don't get stressed about your performance in C25K. You can only be the best person or best runner, you can be. Get to 30 minutes first. Pace will come in time, even if it takes 6 months.
Thanks, these were really useful! I’ve adapted to try and be more like the slow jogger in video 1...am able to talk whilst going now!! ❤️ Although being overtaken by others left right and centre, but who cares...I’m doing it!
Good! You're welcome. And remember, this whole notion of you being 'unfit' ... that's a naturally negative thought that many have, but the program isn't called 'Couch to 5k' ... for no reason. It's designed for people like YOU ... coming off the 'couch', with no fitness. IT's designed to be achievable for couchies! So you're in a great place now an can crack on
I struggled to run for 3 minutes when I started. Take your time, follow the programme and you will get better. Can now run for 30 minutes now
Your really not on your own,I was shocked how unbelievably unfit I was,all the runs have been a challenge for me but I've gradually saw an improvement which as made it worth while and you will start to feel better.Just take it slow there's no rush and repeat the runs until your happy to move on.Good luck 👍
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New runner and 52!
Totally unfit, fat and old? 
Am I too unfit to do this?
Week 3
First time (overweight) runner!
