Newbie 😁

So I started my Couch to 5K journey today... my walk/run took me round Media City, Salford Quays. Feeling a bit sore now but I’m pleased to have made the first step 💪🏻

[LolaBobs Graduate]

Well done Sarah. Going out for the first run is the hardest part. Enjoy 😊

[Hidden in reply to LolaBobs]

Thank you ☺️

[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.

[Hidden in reply to IannodaTruffe]

Thank you. I read the guide you mention last night and noted lots of useful tips. My heals are sore, so I’m going to focus on the length of my stride and where my feet make contact with the ground so as to minimise future soreness/injury. It’s all new to me but I’m determined (I think 😝)

[IannodaTruffe Mentor in reply to Hidden]

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[nowster Graduate]

Well done, fellow Mancunian. 👍

[Hidden in reply to nowster]

Wow 🤩 just read your profile, you’re a pro!!!

[nowster Graduate in reply to Hidden]

I'm hardly a pro!

This time last year I was in the same position as you. In fact, worse. I'd just had to put my C25K journey on hold because I got sick with a tummy upset after running the third run of week 3. I realise now that it was made worse due to not drinking enough fluids.

I had another attempt in mid April, but didn't actually get going with it properly until June.

But before that I'd done very little exercise at all. I loved long walks, but hadn't been doing any for years. I would need ten minutes to recover from running for a bus. Even at school I hated PE. I'd be the kid walking the cross country course. My usual team position was "left behind".

C25K works.

[Runninggirl59 Graduate]

Well done on getting started, it will be one of the best things you do. Follow the plan, it really does work. Good luck !

[Scrumpybumble Graduate]

Hello and well done! It’s a wonderful journey you are now on and most importantly it works. Use this as your support and for advice. I’m on w9r3 tomorrow- weight dropping off and mental health massively improved! Good luck and keep us posted! X