Will I get better?

[Laurenjayx]

Thinking of starting this but can’t even run for more than 2 minutes without stopping! Did anyone else start off this way and can now run more? Also, I would like to do it on a treadmill, what number should I be on for the running part? Thanks!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

You are in luck, C25K only asks you to gently jog for a minute at a time in the first week.

Forget numbers on your treadmill and go at a pace at which you can speak aloud clear ungasping sentences as you run..........if you cannot, you are going too fast.

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.

[sparky66 Graduate]

Yip found it soooo tough to run a min.. found it really tough to run.. W1... W2.. W3.. but I did.. every run..no matter how tough .. I worked hard got through.. and began to get through the program.. celebrating every run, amazed I was progressing..

Graduated in November..

Still run 3 times a week..and can run 10K progressing to HM training!

Please believe me I felt the VERY same as you starting out 🙏

I started on the treadmill until lockdown closed the gyms and I was forced to complete outside, best thing that could have happened..

Everyone runs at a different speed.. just run as slow as you can... As long as you get to the end it doesn't matter how slow..

Keep motivated.. try your best.. you CAN do this 🌟

[Instructor57 Graduate]

Welcome ! I think most of us started like that .

I know I did , coming up to 12 months ago now and still here 😁

[Elfe5 Graduate]

Yes, I was like that...I thought I would just repeat week 1 forever...(well, until there was enough daylight to cycle again!) Then after W1, I thought I would do W2 forever...etcJust go super slow & get ready to wow yourself. 😄

[Running-rings Graduate]

Yes you will! I think I could just about do 30 seconds before starting this, and with asthma I didn't expect I would be able to, but here I am on my final week 9 of the programme and jogged 30 mins in the wind and rain! My legs have muscled up and I can feel more capacity in my lungs. The programme extends your running distance over time so it is very manageable, and if you're able for 2 mins already then you're ahead of a lot of people starting. Hope you give it a try and enjoy the results and surprise yourself too!

[Splidger Graduate in reply to Running-rings]

Absolutely agree, I was in pieces at 45 seconds the first week, was actually embarrassing 😂

[Hidden]

You really do need to give it a go! I’m on week 2 and love it!

I’m over weight and very self conscious but I get out there and do my thing. First week in the dark but went out at 5 today!

Good luck with your journey!

🌸🏃‍♀️🌸

[DundeeDoll]

Felt exactly the same W1. Saturday (W5) I jogged for 20 minutes!!! And today (W6R1) is my fave run yet. Very happy I started, not sure when parkrun restarts in Scotland but should have graduated by then and have signed up for a 10k beginning October.

[MillySoleil]

Go for it! It really is possible. Just do it in your own time. Remember to breathe, go slower when it's tough, and don't judge yourself harshly if you feel like stopping. Every time you run, you will improve. I can't believe how much I look forward to running now (week 6, run 2).

[Mumofgirlies2 Graduate]

Definitely give it a go as it’s amazing what you can achieve over time. I struggled at the start and really needed the breaks but the gradual build up helped hugely and the days when I thought the leap was too much I was amazed I could do it. You will surprise yourself honestly

[Hidden]

Hi. I started last Sunday had not run since school except for a bus😂. On wk 2 run 2 today so you can do it. Dust yourself down spring in your step and go lots of luck lyn xx

[Smile23 Graduate]

Hi.

i started last june and walked the whole of my first run☹️last week I ran my first half marathon 😃

You can do it! Best advice I received was go slow,then slow down.

Have faith in the program its a game changer x

[phillybops8]

Yes! Its like a miracle, one day you cant run for a minute without wanting to stop... Then (after some commitment) you're running for 25 mins. Im heavy and very slow, not sure i can even converse BUT im getting fitter and running further.. Stick with it 💪

[Gymbunny55 Graduate]

You can definitely do it! I am 66 and started c25k during lockdown and graduated in July last year. Still running regularly at my own pace x Fitter than ever so keep it up 🏃‍♀️🏃‍♀️

[Kirst13 Graduate]

I struggled with the 1 minute runs at the start and repeated week one 6 times, weeks 2 to 4 I repeated three or four times each. But then I hit week five and felt ready to move straight to week six after only a week. I didn't worry about repeating weeks. Possibly could have pushed myself sooner to the next week, but wanted to enjoy completing the runs successfully rather than struggling all the time. Now I'm feeling far fitter and think I might only spend a week each on the rest of the weeks. Good luck and enjoy the runs.

[maercela in reply to Kirst13]

Same here. Week 1 was a month long (I am 64 and hadn't run since schoo), then I progressed to fortnight-long weeks. First run of Week 4, I tripped and fell just when I started the first 3 mins run. After checking I was alive, decided to go for it. ¡I can't believe I'm running 5 mins straight!

[newbie-nick Graduate]

'Did anyone else start off this way and can now run more?', you ask. The answer is that most did. I know that I did, and I was convinced that I was the biological and physiological anomaly that wouldn't be able to do it, but I did.The answer is to go slowly and steadily and at a pace where you can hold a conversation with someone else. Remember that this isn't a race, and the C25K is slightly inaccurate as few ever get to 5K in 30 mins at the end. I think it is only about 10% that do, but the important thing is to run for 30 mins, and the distance is very much secondary - that can/may come later in your running life.

I read of one lady on here who graduated after 29 weeks, so do re-do days or weeks as necessary, and make sure that you listen to your body, however, also challenge your body at times so that you do move on, but not so much that you injure yourself or make it a less than pleasant experience.

As for dreadmils, I can't comment. All my running was done outside and in very cold weather, and if you can get out, I would urge you to do so. People really don't even notice runners. now. we seem to be invisible, and if anyone does make a comment, just ignore them or wave a friendly hello.

Good luck, do keep us posted, and above all, ask us ANYTHING at all. We have all been where you are and have thought that certain questions we wanted to ask sounded silly, but rest assured, if you are wondering about it, masses of others will be too. Be the brave one and ask us anything - we will not laugh.

[Splidger Graduate]

I felt exactly the same, especially when I struggled at 45 seconds in Week 1. It does get 'easier' because the programme is about building your stamina and confidence slowly. I'm now on W8 and cannot believe my progress in such a short space of time. You can do it and you will do it. Don't lose faith and trust the process.

[StuartMcIntyre]

I think any exercise you find challenging in that way will be doing you a lot of good, so good luck and do keep at it!

Don't be afraid to repeat a sequence you find challenging more than recommended number of times before you move on; although the programme and the goals are useful, by far the most important step is committing to making the habit of regular excericise.

[nowster Graduate]

As others have said, it may be easier to start off NOT using a treadmill, as you can run at a slower pace that you can feel is right rather than a pace that's set by numbers on a display.

(Disclaimer. I've never run on a treadmill.)

[Linee]

HiI was just the same. Started and really struggled but just kept with it. I just jogged really slowly at first. I repeated week 3 twice.

Now I’m training for 10K.

Get started,keep at it and you will feel awesome .

Get some good tunes and surprise yourself.

Good luck

[Wwps Graduate]

I never thought I could do any of it and really struggled with 60 seconds in week 1 (I was also going too fast) but I’ve just finished my first 25 min run (read slow jog) and am about to start week 7! You can do it, we all started there! Keep us updated!

[runbean]

Like yourself i was concerned about running. Week 1 starts you off corrrectly, i.e. slowly and sensibly. I am now in Week 6 and the 10 minutes running is not really and issue anymore. It's not easy and i know it when i start the cool down walk. I also know i can do more, as part of Week 5, i ran for 20 mins without stopping! Taking that first step is the key, go for it, you may be surprised!