First week struggles

[Katydoo]

Hi all, I’d really appreciate some advice around the first and (hopefully) second weeks please..? Specifically, I started C25K this morning, by the second run my legs felt so heavy and lethargic and my breathing was way off. The remaining runs were pure hell. Did anyone else have this? I don’t know how to overcome it and it’s so early days.

[AlMorr Ambassador Graduate]

Perhaps you are running a little too fast, slow down a little, drink plenty of water the day before you run and some before you run, slow and steady is the mantra slogan here on C25K, take a extra day off running and as I say run a little slower than you have been, onwards and upwards 🏃🏾 👍

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Breathlessness means you are going too fast. Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" 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.

[Mrsrun Graduate]

I agree with AlMorr's reply. Run at a speed where you can hold a conversation . I run very slow so I can complete the runs and feel goodish. Drink everyday at least 2.5 litres of water throughout the day (not just run days). You will be just fine. Enjoy your next slow run! Keep us updated.

[Katydoo]

Thank you, excellent advice and pointers! I think perhaps I was too eager to ‘look like a runner’ rather than an obvious ‘beginner’. Will try again Tuesday!

[IannodaTruffe Mentor in reply to Katydoo]

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

[John_W Graduate Ambassador in reply to Katydoo]

Trust me, the 'obvious beginner' look is the one to go for.

You've fallen into the (easy) trap of thinking what 'running' should look and maybe feel like. Wrong!

Forget 'running' and start to think 'JOGGING' instead - it will help you enormously.

Watch these 2 videos which should help you - especially this first one.

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[Katydoo in reply to John_W]

Thank you! I watched the first one earlier and it’s great! Gentle jogging is a bit harder than it looks, will give it a go on the next session with the tip above about saying the sentence and not being out of breath.

[Oldgirlruns Graduate]

You’re brand new to it Katydoo, your legs and lungs were thinking ‘OMG what is she doing?’! Slow it down and then slow a bit more. Drink plenty of water. Take your rest days and relax - next time out will be much better I’m sure! And don’t worry - many of us had the same issue when we started, you’re not alone!

[Irish-John Graduate]

I think EVERY runner here felt like that, or in my case far worse, starting the programme :)C25k is, after all, for us lot who "could never run" and could certainly identify with the "couch" part

The programme works, never fear. Rrad the begginning posts of graduates and especially back in the early days of the programme ehen there was less advice from experienced graduates we really didn't believe we would graduate - but "slow and steady" got us there, usually a bit longer than nine weeks, but we suceeded.

I literally almost passed out my first day, now just five years later I am entered into a marathon. Most importantly though - running is the best thing I have ever spent my time and energy on, and its a heck of a fun adventure

Wishing you many happy miles invyour future

[Katydoo in reply to Irish-John]

Thank you so much for your reply! You really do feel like you’re the worst beginner ever and you’re not going to finish the first session. I’m absolutely not bothered if it takes me longer than 9 weeks, I just look forward to the achievement and the long-term benefits. Fantastic to read you’ve entered a marathon, keep going 👏🏻👏🏻

[Irish-John Graduate in reply to Katydoo]

I will look forward to your graduation And anytime you feel like you "can't run" remember that so many of us not only thought the same - but the idea we could ever run on a very regular basis and absolutely enjoy it was literally unthinkable

C25k builds a foundation that leads to a whole new aspect of life

[Legs10]

Hi Katydoo,The simple answer to your question is,

Yes everyone does,

But don’t worry, tell your self this if it was easy it would not be worth doing, you will find that whatever week you’re on it will seem to difficult to do and you will wish you were on the previous week, which by the way you will then think was much easier,

Come on you can do this ,

I like you did not think it would be possible , I’m 66 now and run 🏃‍♂️ 3 times a week for 33 minutes, and ask myself every time, how is this even possible,

There is great support in this forum, you will find everyone is so supportive,

Good luck you CAN do this

[Katydoo in reply to Legs10]

This is exactly what I need to get me going again. And I absolutely agree, this forum is mega supportive and the guidance and tips are brilliant. I will smash this, even if it takes me to 2022 to do it!!

[nowster Graduate]

The first attempt I made at doing C25K didn't go too well. It was late March 2020.

The first "day" went OK. The second one got interrupted by a phone call, and the app stopped.

The third I did on a different route which passed through a graveyard. I hadn't remembered that there was a bit of a climb in the middle of the graveyard, and one of the run intervals coincided with me reaching that bit.

For the rest of the session, I had palpitations, cold sweats, a stitch, and feeling like I wanted to throw up.

Three days later I was ill with a tummy bug, so stopped the attempt.

On my third attempt at C25K I completed it on 28 August 2020, just under a year ago. I also got an injury, but that's another story.

It's now a year on and I think nothing of going out and running for an hour. At 52 I'm fitter than I was in my twenties.

[Katydoo in reply to nowster]

I love your last paragraph, that’s the dream isn’t it?! Took me over an hour of anxiety to actually leave the house yesterday to start, it terrified me. Having come on the forum afterwards, I’m completely over myself now and looking forward to getting back to it tomorrow after today’s rest day x

[nowster Graduate in reply to Katydoo]

If you'd told me 18 months ago that I'd willingly go out on a Sunday lunchtime and run 10km, and what's more enjoy it, I'd have laughed at you.

[PCPloder Graduate]

Katydoo! Don't beat your self up! Firstly you have done THE hardest thing and got moving - doesn't matter how fast - if too hard or too uncomfortable then stop and walk at a brisk pace - once you get your breath back - have another go - restart the app if you need too - just get out there for 30 mins and keep going - if you can, find a park or other green space and just spend time looking around - ignore that inner voice complaining! You will amaze yourself over time. Drinks lots, comfy trainers and music from when you were a kid!

[Footleg Graduate]

Thank you for your honesty Katydoo! Because you posted I now know about dehydration causing heavy legs. And I'm going to try saying the sentence to help my breathing. So thank you, very much.You will be going too fast. Don't. You're building a lifestyle and you need to enjoy.

I'm on week 2 run 1, just done it. You need to trust C25k because it works. You won't believe that in another 7 weeks you will be a runner and you will want to run.

I got covid last October and have found it difficult to get back to 55yr old me. To get back to running I tried starting C25K from week 6 in January but getting back to work and my mental health became more important. Last week I restarted the programme (it's not like the 5k2couch I experienced 3 years ago). I am grooving along knowing that it will get me there. Trust that it will, it is amazing. Good luck and enjoy!

[PJRunner Graduate]

One thing I've learned along the way (currently on w6) is that this programme is as much about the mind as the body. Stop listening to the voice that says you can't and keep going. Those inner gremlins do get quieter as you progress but can be hard to shake off. Good luck.