W1R1: Well off I went under the cover of... - Couch to 5K

Couch to 5K

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Well off I went under the cover of darkness for my first run ๐Ÿƒโ€โ™€๏ธ I canโ€™t believe how unfit I am. Jo kept telling me to move forward after the third time I found myself shouting โ€˜ I am moving forwardโ€™, i looked down and my feet were definitely moving!

I do feel good that I made it and Iโ€™m looking forward to the second run!

Iโ€™m going to eat a banana now as recommended by CP even though I donโ€™t like them! ๐ŸŒ yum yum

๐Ÿƒโ€โ™€๏ธ๐ŸŒธ ๐Ÿƒโ€โ™€๏ธ๐Ÿฅ‚

52 Replies
AlMorr profile image

Congratulations to you tonsoffun on completing run 1 of week 1 of C25K and welcome to the forum, some people find run 1 the hardest of the whole training course, take all the runs slowly, you can repeat any runs or weeks if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause an injury, good luck for your running journey with C25K, I just hope you find all your runs "tons of fun"

IannodaTruffe profile image

Well done.

You don't have to eat bananas..........as stated in the guide to the plan, healthunlocked.com/couchto5... you do not have to change a good, well balanced diet to do C25K.

Slow is fine and counterintuitively, an easy conversational pace is the most effective pace at which to develop your stamina and endurance........ faster is not necessarily better.

in reply to IannodaTruffe

Thanks for the advice, I really donโ€™t like bananas! Perhaps someone can suggest another fruit?Canโ€™t wait till my next run

IannodaTruffe profile image
IannodaTruffeAdministrator in reply to

You don't need anything extra.

Newbie59 profile image
Newbie59Graduate in reply to

Do you like grapes? :)

in reply to Newbie59

Yes love grapes Iโ€™ll give them a try, thank you

Judybni profile image

Good start. I went out in evenings so no one would see me. Built it up and don't gicmve a stuff how I look. Well done n keep going.

in reply to Judybni

Thank you. I think I will carry on in the dark for this week. Iโ€™m a bit heavy set and I wouldnโ€™t like anyone making comments. Iโ€™m sure after a few weeks I will get more confident!Run like the wind! ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ

Well done, that first step is the hardest and you did it ๐Ÿ˜€

Well done for starting. Don't worry, most of us struggled in the early weeks. Jo is a hard task master; stick with her and she'll get you through it.

in reply to Skyblueandblack

Thanks! Itโ€™s just the voice telling you to keep going it really spurred me on!Canโ€™t wait for Wednesday ๐Ÿƒโ€โ™€๏ธ๐Ÿฅ‚๐Ÿƒโ€โ™€๏ธ

Skyblueandblack profile image
SkyblueandblackGraduate in reply to

I still listen to Jo to help me do my consolidation 30 min runs.

Good luck.

Thank you ๐Ÿ‘

Well done on your first run! Don't worry about being unfit now...I've gone from unfit in February to 'I haven't felt this fit in years!'. All down to sticking to the programme- so keep it up and you'll feel the results. P. S. I love those thick protein yogurts before or after a run. Everyone's different!

in reply to Running-rings

Thanks for the advice I would prefer a yogurt! Is there a brand you could recommend?

Perhaps when I get a bit more confident I can go out in the day

Running-rings profile image
Running-ringsGraduate in reply to

I like 'Glenisk' Irish strained protein yogurt but it's all down to personal taste! ๐Ÿ˜

Giggling, yes Iโ€™m also a run in the dark gal, All the very best keep it up

in reply to FatGirlSlim1DAY

Thanks for your encouragement. The sun will be shining on my run at week 9!


Week7 profile image

Well done for getting started-I think everyone is a bit embarrassed at the beginning _I know I was .I too started C25k early in the morning to avoid being seen but as time went by my runs became more important too me than other people.. Nearly 11 months later I'm still running 3 times a week(most weeks) - The improved fitness and confidence running brings are tremendous . Anytime you have doubts hop on here , leave a post and the community will help you-its so friendly.

Keep going-"go public," when you feel ready. Most importantly-just keep going .

Fruit wise-bowl of strawberries with a dollop of yoghurt on top!

Well done tonsoffun. You'll be amazed how quickly your fitness improves if you stick with it. I just have a big, refreshing glass of water after a run.

Well done on getting your first run under your belt! Please be careful running at night I totally understand why you feel like you do but please do be careful if you are running alone ... I prefer a protein drink like a usn type drink as I generally canโ€™t eat afterwards it makes me feel sick! Hope you enjoy your running journey!

Brilliant! Just keep going! Canโ€™t imagine doing week 9 but weโ€™re all in it together!!

in reply to Rogo10

Thank you, I canโ€™t imagine doing week 9 it seems so far away. I need to get some good trainers as mine were not to comfortable. Thank you for your support

Well done ๐Ÿ‘๐Ÿผ I was the same as you when I started and now Iโ€™m on week 7 keep it up.

in reply to Funhouse1

Wow well done that is fantastic!

Week 7 sounds so far from where I am now but hopefully I will get there!

Thanks so much for your support

Noob_Neil profile image

Well done on getting started. Keep up the good work and in 7/8/9 weeks youโ€™ll look back in amazement at how far youโ€™ve gone! ๐Ÿ‘Š๐Ÿฝ๐Ÿ‘๐Ÿฝ๐Ÿ‘๐Ÿฝ

in reply to Noob_Neil

Thank you so much for your support everyone on here is so kind. Hopefully I will get to that week 7/8/9 and more

Noob_Neil profile image
Noob_NeilGraduate in reply to

Itโ€™s a great place for support and motivation. Iโ€™m sure you will. I remember looking ahead in fear at the later runs thinking Iโ€™ll never reach that point but I did and I am now running nonstop for 30+ minutes with the goal to go longer.

in reply to Noob_Neil

Well done! I will keep you posted ๐ŸŒธ๐Ÿƒโ€โ™€๏ธ๐ŸŒธ

I don't think I've ever had a negative comment while running. I felt like you at the start, in my case, self conscious starting in my 60s. Sometimes older people have said, You put me to shame.

in reply to Runawaytrainer

I did start to run last year but not to C25K and I got some very strange looks. Iโ€™m hoping that as my confidence grows it will not bother me so much. Thank you for your support

Well done. Thatโ€™s the hardest one. ๐Ÿ˜Š

in reply to Kat1234_

Thank you for your support

Hello! Massive well done for completing the first run as that genuinely was the hardest one for me. Very best of luck for run 2 and enjoy the banana.

in reply to Amaw

Thank you I must admit it was pretty hard going!

Iโ€™m looking forward to my next run. Iโ€™ll let you all know how I get on

Mac2012 profile image

Well done. I find myself shouting at Jo too!

in reply to Mac2012

Thanks for your support. I could not help it! When she said keep moving forward I just looked down at my feet and thought what do you think Iโ€™m doing!

GG-girl profile image

Well done in completing you first run, I started last week as well. At least you made a start ! Have a great week.

in reply to GG-girl

Thank you I will keep you posted ๐ŸŒธ๐Ÿƒโ€โ™€๏ธ๐Ÿ‘

newbie-nick profile image

I cannot tell you just how pleased I am that you have started running. We have all been there on W1R1 and thought that W9R3 was for others - let me tell you, I thought that too, and I did it. It will hurt at times, and you will feel like giving up, but please, don't! We are all here supporting you every step of the way, and we are always here to have our collective brains picked regarding absolutely anything running. If you are wondering about something and feel it is too basic to ask, I bet others will be in the same boat and you will help them as well as yourself by asking. It doesn't matter what it is, we WILL help.

My advice to you is quite simple - keep it slow and don't ever treat C25K as a race. There is no such thing as running too slowly. If you need to repeat days or weeks, do so. One lady graduated after 29 weeks! Finally, listen to your body.

Have fun, keep us posted and up-to-date on how it is going.

Happy running, fellow runner... sounds good, doesn't it.

I'm now going to post my favourite Youtube running video for you to watch.


Watching this may well be the best 5minutes you spend today - oh, and have the tissues ready.

in reply to newbie-nick

Thank you so much I will watch it now. I could do with a recommendation on a pair of running trainers. Any advice?

Upsidaisy profile image
Upsidaisy in reply to

I would definitely recommend that you go to a running shop and have a gait analysis done. Everyone is different and shoes that suit me might be totally wrong for you. I started running in lockdown in gym trainers, rather than running shoes because the shops were closed and I had quite a few issues as a result of wearing the wrong shoes. I had sore knees, heel pain, and more recently, shin splints, which can take a long time to heal, so this morning I went to a specialist running shop, where I ran on a treadmill for a short while and was then given a choice of shoes to try on. I found my perfect shoe and am really looking forward to trying them out when I am injury free. It does cost a bit more, but I think itโ€™s money well spent. Also, remember to warm up before each run and do your stretches when youโ€™ve finished. Good luck with your running journey!

in reply to Upsidaisy

Thank you for your advice I think Iโ€™ll give that a try. My ankles were starting to hurt and that was just a first run! ๐ŸŒธ๐Ÿƒโ€โ™€๏ธ๐ŸŒธ

in reply to newbie-nick

I just watched video. He is amazing and an inspiration yo us all. If you put your mind to it you can achieve anything!

Thank you

Fliptbrit profile image

Great news, a fellow secret starter! I run at 630 in the morning!!! I've taken to a glass of milk before, and a yoghurt and small amount of granola in it afterwards. Don't know if its right, but it works for me. The Lidl individual pots are lovely....,

Good luck, keep running!

Sensory_Leaf profile image

Hello again (I interacted with you in a previous post)... I'm honestly super happy you got out and done it, I'm excited to see your progression... I'm also upset that you went out under the cover of darkness. If that was for convenience: so be it, but if your shy/ashamed, that breaks my heart... You should be proud: you've made a decision and taken steps to improve your life, that should be shouted from the rooftops.

Before I started the program, I started going for a 30 min brisk walk daily, as I was nearly 19 stone, and as a 5ft 9 man; clinically morbidly obese. On my walk I'd always see this "proper runner" and I would be in awe of her physique and how she would seemingly effortlessly run.

Fast forward to today: I went out for my run (WK 7 run 3) and half way through, I saw that lady (the "proper runner") walking her dog, she started jogging next to me, so I removed a headphone, and she said "well done, your doing really well, I saw you used to walk, and now your running, your doing really well" the acknowledgement made me feel super good about my journey.

I don't believe the general public pay runners any attention, and it's only other runners that notice us, and other runners are generally super supportive, as they know how hard it is to get running (one only has to browse this forum to conclude that)

So enjoy a well earned rest day tomorrow, and on your next run, please only let convenience dictate when you run.

I look forward to hearing how your next run goes

in reply to Sensory_Leaf

Thank for your support. I understand what your saying but I feel more confident out at night! Iโ€™m sure I will get more confident later through the runs!

I will keep you posted ๐ŸŒธ๐Ÿƒโ€โ™€๏ธ๐ŸŒธ

Pink4eva profile image

Hi Hidden well done for getting the first run under your belt. I think itโ€™s definitely the hardest. Just go at your own pace. I have just finished W3, which is a minor miracle. Hope your next run goes well๐Ÿ˜Š

in reply to Pink4eva

Thank you for your support and encouragement. I can only dream of week 3 ๐ŸŒธ๐Ÿƒโ€โ™€๏ธ๐ŸŒธ

Pink4eva profile image
Pink4evaGraduate in reply to

Thank you, I still find it hard to believe I am actually running . I took a couple of months to get to WK3. I am finding it a lot easier to run on a treadmill now that the gyms are open again.๐Ÿ˜Š

You have done the really hard bit of just getting started so fair dues. I certainly struggled those first few weeks and really thought I'd never run for 20 or 30 mins. But I did, and you will too. Slowly, take a walk break when you need to. Repeat whenever you need to , it's all good practice. Keep well hydrated in the days before and after runs especially in warm weather. It will help your legs not to feel heavy. Stretch afterwards. Keep posting here for the chats.

in reply to Rungranny

Thank you for your advice. I appreciate all the help

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