First run done

[Dolly50]

Hi everyone I did my first run /walk today I was so slow 😂 9 weeks and hopefully I’ll be a lot better 🤞

[Instructor57 Graduate]

Welcome to the forum and the program and we'll done for starting and slow is good 😁👍If you haven't already then do read the program guide

healthunlocked.com/couchto5...

Enjoy your running 😁

[UnfitNoMore Graduate]

Welcome to the forums and great job getting started... the toughest run I’ve ever done is behind you now.

Slow is good... there is no too slow... there is a too fast. The aim here is to be running for 30 minutes non stop by week 9... even the fastest runner in the world can not make that end sooner with speed! Slower running will develop your leg muscles and strengthen your respiratory system quickly, running fast will slow these processes down! You will not only be a better runner in 9 weeks, you’ll be an awesome one... don’t confuse better with faster! This article is from a top marathon and ultra coach and the first thing he has his runners do is slow down, he explains the science behind it too mensrunninguk.co.uk/top-fea...

Enjoy your journey.

[Dolly50 in reply to UnfitNoMore]

Thank you that’s made me feel so much better I will just take it slow at my own pace I am excited to just be started. Thanks for the link to I will have a read 😊

[SBB6]

Well done dolly ...sure it will be worth it. Don't over do it like I did. Sat here with a bag if frozen peas on my knee 😩

[Dolly50 in reply to SBB6]

Oh no that sounds sore 😩 I hope you are recovering now

[SBB6 in reply to Dolly50]

I've just been reading the links people have advised. Frozen peas for 20 minutes at regular intervals. I was so excited as I got to the end of week 2 and was motivated and looking forward to week 3. I'm not giving up tho. Just going to see how it goes and not going to beat myself up for resting it. Let me know how you get on and good luck 👍

[Dolly50 in reply to SBB6]

Good for you definitely rest it and then you won’t give up as you will have recovered properly good luck I’ll be rooting for you and I’ll let you know how I get on 👍🏻

[nowster Graduate]

Well done for getting off the couch and putting on your shoes. 👍

Slow is good. You don't want to be stressing yourself too much at this stage. In my third run on my first attempt at C25K I ran part of it through a graveyard on the top of a hill, mistimed things and had a short steep climb during one of the running intervals. The rest of the session I was getting palpitations, feeling nauseous, with a stitch and coming out in a cold sweat. Not a great start!

It eventually took three attempts to complete the scheme.

[Dolly50 in reply to nowster]

Oh wow you completed it that’s amazing 👍🏻 I’m looking forward to my second run now

[nowster Graduate in reply to Dolly50]

Part of my problem in the early days was that I wasn't increasing the amount I was drinking to compensate for the extra activity.

The other one was that the medicine I was on at that point (Roaccutane/isotretinoin, for adult acne) had a specific contraindication against strenuous exercise whilst on it. I completed the course of treatment in May and restarted C25K in late June 2020. I graduated (with a sprained ankle, but that's another story) at the end of August 2020.

[Dolly50 in reply to nowster]

Oh yes that's a good point I never drink enough anyway so I will make sure I drink more water on running days. The fact that you had a few problems getting there is even more of an achievement that you graduated after the med problem.

[nowster Graduate in reply to Dolly50]

It's not just running days. You need to keep your fluid levels up throughout the week.

[Jogger22 Graduate]

Hi @Dolly50 well done on starting your running journey. I definitely agree with all the comments. Slow is good. The important thing is build up the amount of time you spend running during the course of the programme not how fast you go. If you go too fast you'll run out of breath and find it really hard to continue and may even have to stop.🤗

[Dolly50 in reply to Jogger22]

Thank you Jogger22 yes after everyone’s replies that’s the way I’m going to go just slow at my own pace snd just build up my time gradually 😊

[Poppup]

Well done Dolly, speed does not matter it's the fact you actually did it !

[Dolly50 in reply to Poppup]

Thank you it does feel good to finally be started 😊

[Runningwithhoney Graduate]

Well done! Unbelievably the first 6 weeks are harder than the last 3! You’ve got this 🥳

[Dolly50 in reply to Runningwithhoney]

Thank you 😊

[CressidaB Graduate in reply to Runningwithhoney]

I am finding that too! 😊

[nowster Graduate in reply to Runningwithhoney]

The last three weeks are mainly consolidating on the hard work you do in the first six weeks, whilst gradually extending your time.

Essentially, once you can run for 25 minutes you can probably run for 30, but it's best to approach that target gradually to avoid the risk of injury.

[CressidaB Graduate]

Congratulations Dolly50. Slow is great! Good luck and have fun 👍😊

[Dolly50 in reply to CressidaB]

Thank you CressidaB ☺️

[Lu55]

Well done. I was the same and on week 6 now. Can't believe I can do it! Keep going. X

[Dolly50 in reply to Lu55]

Thank you ☺️