Is jogging ok?: Hi, I've just started the couch... - Couch to 5K

Couch to 5K

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Is jogging ok?

Suegrah profile image

Hi, I've just started the couch to 5k, just started week 2 today. Does it matter if I'm more of a jogger than runner? I can't keep up with my husband, but I'm definitely putting the effort in (am quite unfit!). I'm also not really enjoying it.....dread the runs, but I'm hoping this will pass soon. I do feel really good afterwards though. On a more positive note though it was as lovely this morning jogging through the bluebells near where I live 🙂.

44 Replies
Tasha99 profile image

We all jog. But if anyone suggests we jog, we’re mortified as we say we run. The ‘j’ word isn’t allowed 🤣

You are not jogging, you are doing a slow run! And slow is good, you will hear it over and over on here and it is 100% the right approach 👍

Well done for running 👍👍👍 my run was through bluebells this morning too…oh and rain oh my goodness what rain! Don’t try and keep up with husband…do your own run at your own pace and I think you’ll begin to enjoy it more. Good luck with week 2.

Hi , I’ve just read your message and am feeling the same. I’m on week 4 and feel that the 5k seems so far away. You’re right about the good feelings afterwards.Super well done!

IannodaTruffe profile image
IannodaTruffeAdministrator in reply to HayleyR1974

Welcome to the forum and well done on getting started.

Just take one run at a time.

This guide to the plan is essential reading

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

Magellan profile image

Your run is what you call it. Call it a jog, it’s still faster than some people’s run. Call it a run and there’ll be some people who do their jogs faster.

If you call it a jog I’m guessing it’s at a pace you feel comfortable at. That’s good, that’s how most runs should be. Stick to that pace, it sounds good. But it’s fine to call it running if you want to. I would!

Thanks for all your messages and I feel a bit more relieved now and will continue with what I'm doing. Thanks

kiely1961 profile image
kiely1961 in reply to Suegrah

Hi look at the video slow running japanese on you tube I found it useful good luck

IannodaTruffe profile image

Welcome to the forum and well done on getting started.

Don't try to keep up with anyone. An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

This guide to the plan is essential reading

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

tmbtrain profile image

Hi Suegrah, going slowly was the best thing for me. I am just a little faster than a fast walk. So much so that when the app tells me to slow down to a walk its not that much different! Good luck and I think you'll find at some point you find you have started enjoying the run 🙂

Voldatort profile image

Not only do I jog, I slow jog 😱, but 6 months on from a couch start I did 6.3km yesterday and really enjoying it still. It's your speed, no one else's. I do 5km in 45 mins. No shame here... 🏃🏻‍♀️

Dexy5 profile image

Whatever you do , don’t try and keep up with your husband, He should be slowing down to your easy conversation pace, or running on his own. Snails are the best companion while you are on c25k.

I speak as someone with a speedy husband!

Just go at your own pace, don’t worry about anyone else, I’m slow, seems most of us think we run slow, however we’re running, we’re up and out putting effort in all the time so pace and distance will follow in time, just enjoy the journey 🥰

Impetuous profile image

You got me wondering, when does a jog become a run exactly? One quick internet search later and it turns out people generally say 6mph, i.e. about 10kph or 5k in 30 minutes. I can’t remember the exact stat but hardly anyone completes C25K running a full 5k in 30 minutes so really nearly everyone here is a jogger - you’re in good company. 😀

I only jog and aslong as your moving that's the whole point, enjoy how your doing it that's what's important xx

I also tried to keep up with husband but he’s taller than me and takes bigger strides so won’t be doing that again. When I do my own pace, I achieve so much more. I’m week 7 and manage 25 mins . Yes, almost every runner overtakes me but I don’t care, I feel so much fitter! Keep going and we’ll done!

As everyone here says, slow, slow slow! 👯‍♀️💥🙌 watch the Japanese slow running video, it’s a game changer. It’s all about duration rather than distance so just keep doing what you’re doing.I also had that same feeling so started taking selfie’s of my smiling achieving face at the end of each run! A useful reminder if I’m ever wavering

BradC profile image

Jogging IS running. Keep your steps short. If you slow yourself down to a pace you can manage comfortably you will find you start to enjoy it. With more practice, you will find it easier and that you can gradually run faster. Good luck!😊

I graduated over a year ago. I stopped and started again and I *never* enjoyed it until two days ago when I finally let myself slow down enough to not be breathless. Slow running or jogging has been a revelation. Do read the link provided by the admin. Honestly it really works! I’m actually looking forward to my next run. Good luck.

Rumour profile image
RumourGraduate in reply to Bruuuce

That is spooky! I always ran at around the 5:40 to 6:40 pace for 1K. But just not very far before I started to walk to recover. Then start the cycle again! On Friday of last week I slowed to around 7 to 7:40 per 1K and I didn't have to walk at all. My son had been telling me that for a couple of years, but I knew best. I now do an average of 7:28 per K instead of 7:50! And yes, I enjoyed it too.

Is hubby doing C25K too? If so you need to do it at your own speeds, so he’ll go further (but you’ll still finish at the same time). If he’s already a runner and trying to help, he’s getting it wrong!

Teddybob profile image

Blimey you are doing well from the sound of it I have reached wk9 and am very glad to jog along. Only do that which stretches you a little at a time. You can always repeat wks if you feel the need.Cheers bob

Carpediem24 profile image

Hello Suegraph, I recognise so much of what you are saying! I’m a 63 year old diabetic and found C25K a challenge at the start. My daughter who is a really keen runner encouraged me to start the programme during Lockdown when my dance and swimming sessions all stopped. I don’t find running natural at all unless I’m running from something or to something! 🤣 I really didn’t enjoy my runs until about week 6! Then suddenly, quite unexpectedly, I switched to ‘automatic’ during a run and forgot about the fact that I was jogging and started to either enjoy the view on the sea wall, where I sometimes run, or was sorting all kinds of things out in my head! 🤣 My legs 🦵 just did their own thing!! So glad I kept going on the programme. It’s brilliant! How great I feel after each run! I feel ridiculously euphoric! 😁

I’m now 4 runs away from completing. Unbelievable. Family and friends are astounded! Keep jogging, definitely at your own comfortable pace - I was so slow at the start that blackbirds kept up with me in the hedgerows! 😂 I found a good playlist helped a lot - one with a beat that sort of matches the speed you feel most comfortable running at. (For me, a funeral dirge rhythm at the start 🤣) You’ll build your stamina and speed - and you’ll start to enjoy it too!!

Well done and all the best!

Watch someone you 'think' is running very, very slowly when you are next out for a walk. Then notice as they quickly disappear into the distance. Slow is excellent, it reduces the risk of injury and makes running sustainable and the strange thing is... what we think is slow can be quite fast actually!

It doesn't matter whether you want to call it a run or a jog, the fact that you're doing it is enough. I still 'run' three mornings a week and it takes me just over an hour to cover that a run or a jog, I can't be sure? Some of the serious runners that fly past me would probably say it's a jog but I don't care - I'm 60 years old, I'm out exercising in the fresh air, I'm keeping fit, and I'm enjoying it, and that's what counts.

BradC profile image
BradCGraduate in reply to The_Fat_Controller

Spot on!

John_W profile image

Hi Suegrah Please watch this and listen carefully to what Josh Clark says. Forget any notion or idea of 'running' like you husband is doing. You MUST go at a pace that is comfortable for YOU. Not HIM. And jogging is perfect!

The definition of running is defined as a movement faster than walking where both feet are airborne simultaneously at some point during the gait. If you tick both those boxes you’re running. Anything else is walking. Just go at your own pace. Speed will come in time.

Trecha10 profile image

I was the same and on my Week 3 nearly gave up. I then read all the advice here and watched the Japanese slow jogging and what a revelation. Last week I completed my Week 9 run 3! So all the best! You will get there but at your own pace 🏃🏽‍♀️💪

I have completed the C25k and I still jog quite slowly. This morning I jogged for 30 mins and covered 3.33km, nowhere near 5k! Just go at your own pace, and don’t compare yourself to anyone else, not your husband or anyone on here!

John_W profile image

This is actually a really important post because it highlights an understandable mistaken belief that so many beginners have re: 'running' and C25K.

C25K is designed for those coming from the proverbial 'couch', i.e. those with no fitness. Therefore, it requires to be done gently, i.e. jogging. Jogging is absolutely perfect for C25K. Otherwise, if done at a 'running' pace, then the risk if becoming demoralised and/or demotivated is very real and a reason why many beginners give up - it was all too difficult for them. But all they had to do was slow down. Very simple!

The fact that you are dreading the runs says it all. You should NOT be 'putting the effort in' - that is not what C25K is about or how it should be done.

It should be perfectly feasible for almost anyone (and I emphasise 'almost') to complete C25K without too much difficulty by simply taking it very very easy. And by doing that, the whole thing becomes much more enjoyable and rewarding.

Top tips:

(1) slow down to a pace where your breathing is very easy - it should feel like almost no effort at all. If that means going slower than your brisk walking pace, so be it. You'll get quicker as you go on.

(2) if you do that, then you should finish feeling like you could carry on jogging if you had to. If you feel like that at the end of the final 'running' bit then you know you've gone at the perfect pace.

Suegrah profile image
Suegrah in reply to John_W

Thanks, will try what you suggest. I do get to the end and feel quite exhausted, so will slow it down a bit on my next run.

John_W profile image
John_WAmbassador in reply to Suegrah

More than a bit I think!

GoGo_JoJo profile image

According to my husband I "shuffle" but even he has admired the fact that I can "shuffle" up the hills and keep on for miles and miles.

We have these preconceptions of what "running" is related mainly to school days. We're not out there to sprint, we're out there to get from a to b or to improve our fitness or to achieve our own personal goals or to win medals and t-shirts.

Don't try and be as fast as your hubby (it will only make it all worse) just find your own "happy pace". Enjoy those bluebells and all that mother nature has to offer 💖👍🏻

Irish-John profile image

Let me put it this way. If "Running" was illegal - you'd be arrested. :)"Jogging" really was a handy term used back in the day because "Running" sounds intimidating.

Slow and steady running is FAR faster and better than "perfect" sitting on the sofa any day!

Wishing you many happy miles in your future from a Runner who has never done 5k in 30 minutes time, but in less than five years went from blue faced doibled over trying to breath tjrough both ends of body after Day One, Week One of the programme to first Full Marathon and what an amazing and fun journey it continues to be :)

I never realised what the difference was between running and jogging until now, but apparently I mainly jog interspersed with bouts of running. I started running (yes I'm going to call it that) three years ago and have more or less stuck with it three times a week. And there are days when I don't enjoy it and have to metaphorically kick myself to finish the thirty minutes, but I still enjoy the feeling I've done it, even on a slow day. I've managed 5k in 30 minutes about three times, but my average is 32 mins. I'd say go at your own pace and admire the scenery as you're doing because that adds to the enjoyment (and distracts from achy legs!) Good luck with the next few weeks.

Oldgirlruns profile image

I’m happy to say I jog or run really slowly! Don’t try to keep up with your husband - he sounds like a seasoned runner and you’re a beginner; it’s not going to work! Take it really slowly, at a conversational pace and I’m sure you’ll start to enjoy it ! Take a look at the you tube clip on Japanese Slow Running - it really helped me when I started out! Drink plenty of water, that will help too. And don’t be disheartened if you’re not running 5k at the end - most of us don’t. Over a year since graduating I still can’t do 5k in 30 minutes and it’s unlikely I ever will but that doesn’t matter - I can run for 90minutes without stopping, but I do it slowly! Good luck!

Suegrah profile image
Suegrah in reply to Oldgirlruns

90 minutes, that sounds amazing! Well done.

Running and jogging are the same thing. Same goals, same techniques, same injuries, same gear required.

Nothing worse than trying to keep up with someone fitter, faster younger or whatever to sap your confidence. I'd say for now just go on your own and stay as slow as possible. You should be able to talk a bit , so dont allow yourself to get too breathless. Take a walk break as needed and your endurance and fitness will improve and you will start to actually enjoy your run.

newbie-nick profile image

Firstly, welcome to the big world of running or jogging. Secondly, there is NO difference other than the spelling. THE most important thing is that you are out there doing it, maybe you don't love it as some do, but getting out and starting is by far the hardest part, and you have done that, and we are all so very proud that you have.

Never feel compelled to run fast - slow and steady is the best way by a mile. Also, ignore to C25K 5K bit. Only about 10 to 15% do that at the end of week 9. After graduation, your time and distances will improve and at some point you may be running 5K in 30 mins. Also, don't worry about 9 weeks. That is a very good guide, but it is not written in stone. A lady on here graduated after 29 weeks of repeating days and weeks as needed, but she did it.

S L O W L Y and steadily will get you there.

Good luck and please, do keep us updated on how you are getting on.

Finally, get some decent running shoes. They really are the only important piece of kit, and a fitting at. running shop is worth it At least do a 'wet foot test' - Google it.

Very finally, never worry about asking anything on here. we have all been where you are and didn't know certain things. There are thousands of helpful minds to pick on here. No one will laugh, and many will help.

Very, very finally! Watch this to see what can be done.

backintime profile image

I'm redoing C25k after injury (non running related). My first 5k took me 50 minutes (around 3 months after starting C25K the first time). I don't think I could have been happier if I'd done it in 10 minutes. I was over the moon that I ran 5K. I am also a snail this time around too. See if there isn't a way you can do the first 5 min walk with your husband and somehow meet at a pre-arranged spot for the 5 min cool down. It's a nice way to compromise and do it together without stressing about keeping up with him. You can stretch together too. Even if one of you gets to the meeting place first you can always walk around in circles for a couple of minutes until the other one arrives. A longer cool down walk won't hurt anyone.

Also, I never enjoyed C25K for the running itself. I liked the effects. I liked how I felt after the run. I liked how my mind felt clearer, how toned my muscles got, the extra control I had over my body, the blowing away of the cobwebs after a long run.

Some days I had to force myself to go, some days I was happy to get out of the house.

Some days I likened running to going to the dentist - something to be done for my own good, even though I didn't like it

When I started going longer distances, I started enjoying the challenge and competing with myself. I still had to force myself out of the door sometimes, but I ALWAYS felt better after the run.

It also helped in other areas - I started seeing stairs as something to strengthen my legs instead of a chore when the escalators weren't working, for example. It did change my mind set in general

Keep it up, you will be glad you did!

Snail50 profile image

Not at all! in fact I reckon I walk faster than I 'run'. I have always used the term very loosely. I managed 3.5 k when I graduated so a bit disappointing but have kept going and can now do 5k in 50 mins. My next step is to gradually increase my speed.

You’re doing it, you’re showing up, you’re putting the effort in it and feeling good when you do it. It doesn’t matter what you call it. What matters is the good it does to you. Slow or fast.

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