Hi,
I finally managed to find some trainers and some headphones and leave the house to start. I couldn’t do all the running even for a minute so am feeling like I really let myself down 😭 I have not exercised for 30 years and am overweight. All I want now is a glass of wine to make me feel better but am trying to massively cut down.
Any words of comfort and wisdom much appreciated… xxx
Welcome to the forum and well done on getting started.
SLOW DOWN!!!!!!!
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.
Well done for getting out there.
I won't be the last person to tell you that most of us start out running too fast, we have an expectation that running should be much faster than walking.
My first couple of runs were the hardest because of this.
Have a rest day, and then try again and try to manage your pace so that you can talk out loud without gasping for air. This could mean you start out jogging very slowly indeed, walkers may overtake you and that's ok. It will gradually get you fitter and you'll be on your way to becoming a runner.
Good luck 🍀
Thank you 😊 I certainly wasn’t running too fast, it was barely more than a slightly faster shuffling walk but I was out and doing it so thought it better than being sat watching tele. Xx
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.
Well done for starting the program and welcome to the forum !Do read the guide linked by IannodaTruffe , it is full of useful information to help you get the best out of the program !
Also, are you running at this pace ?
I would look at your first attempt as a win.. You got started and got out there, more than you have done in 30 years... Brilliant , so many people never take those steps and you did! Try again in a couple of days. Drink at least 2.5 litres each day of water ; not wine 😁 and run as slow as you can. Don't worry about others , this is your journey . Chin up , you are a winner in our eyes. Happy second run... Keep us updated.
Oh my goodness thank you so much for your kind words. I’ve decided I’ll probably need to do week 1 twice and so on but I’m going to do it! I’m a bit of a perfectionist in the rest of my life if I’m honest so it’s hard being rubbish at something again. Xxxxx
You didn’t let anybody down, especially yourself. You got off that couch, and crossed the start line... keep doing that and you WILL succeed. Some of the great graduates here took (a lot) more than 27 runs to get through the plan. There’s some great advice above, and quite a bit of reading to do. Smile, you did great.
Well done on your first run, as the other comments have said take it slow. We all find it hard at first. I am now on Week 7 and never thought I would get there to be honest after an injury and a lot of time away from running.
Keep up the good work and don't get downhearted the hardest bit you have already done getting out there! Good luck.
I’m only one down - and I completely get it. But you got out, you did it. And that’s brilliant. Feel proud - I do! X
Thanks all. Never used social media or a forum before (it’s a day of firsts for me!) so not sure if everyone can see my replies or just an individual but slowslowslow thank you. Are you at the same stage as me and did you manage all the jogs? Xxx
I did manage the jogs but slow slow slowly. I really ached today but looking forward to trying again tomorrow (in the rain by the looks of things) 😫
I can see your replies . You must feel really chuffed with yourself today., all this new stuff you are doing. Imagine how you will feel over the next couple of months... I never in a million years thought 8 weeks ago I would be out running before 7am three times a week.. I am just going onto week 7.. This running lark is addictive , be warned !
I can only say the best advice I got when I started was to slow down and then slow down some more. You have to give yourself a massive pat on the back for getting out there, that's the most difficult thing to do. I'll be restarting tomorrow so I will be following the same advice. xxx
Well done you on getting out there! That first run is hard because we’re putting ourselves out there, and we can feel awkward and nervous, but you did it! Please don’t be down, you should be really proud you got off the couch. Even when you think you’re going slowly, you can always go slower, and I think that will really help for your next run. You can do this! 😊😊😊
Do not despair Dairyfarmgirl. If you remain disappointed even after the good advice and support, then just call your run a practise run and go on and start again. Many of us repeat runs for various reasons, so nothing new there.If and when you go again, go as slow as you can possibly go yet still be jogging, but really slowly. We often start out thinking running means speed and racing, but in C25k, it means learning how Your body will allow you to run. You can build up stamina and maybe speed further on, now is not the time to worry about it.
The advice and videos above are the way to go for now, so good luck to you, remain positive and carry on towards your very own 5k (or 30 min) run. Best wishes ☺️
thank you wonderful lady... a practice run it was and i feel so much better about it! xxx
Hi. I’m about to do my first run/walk. Haven’t run for 9 years. I’m nervous. I’d say don’t beat yourself up. You got out there and did it and even though you didn’t manage a minute of running you did run! Next time you can try a few more seconds but even if that doesn’t happen you are still improving your fitness by actually moving. Don’t give up. I don’t know how the app works, I’m hoping it’s possible to repeat a day. That’s what I want to do. Slow and steady. Good luck
GOOD LUCK 😀 i'm not sure how the App works either as i am really low tech but it let me repeat week 1 run 1 just to try it, i didn't actually do it again, don't want to kill myself!! Well done you for doing it too, i'm with you 😍 xxx
Listen to all the advice, take it easy and follow the plan. It will he so worth it in the end 👍
You've done the hard part - getting out the door. Just follow the program. It won't let you down.
First week of consolidation 
First Run - Week 1 🥇
Week 4 and first parkrun 
First week of couch to 5k
Just going for week 2!
