Having not run since I was 11 years old (I remember that day well….) I have decided that I need to get off of my bottom and take my health more seriously. Having largely ignored insulin dependent diabetes since my diagnosis, due to the fact that I am invincible, having slowly and blatantly increased in weight since my teens and being prescribed Statins at 40 years old, I have finally received a wake up call. A baby. Not my first, but my first boy. He’s an active little fellow, enjoying making me run around the room as he makes a bee line for whatever he is not allowed. Plug sockets, phone chargers, television remotes and a particular interest in the eject button on the Xbox. And low and behold I find myself muttering, “I’m too old for this.”
I am physically struggling.
A busy work life means I’m already tired when I get home. And now this.
A gym membership is out of the question as it’s very likely to gather dust. The pizzas and microwave meals have got to go.
So I downloaded the app.
I’ve now spent 3 weeks with a healthy 1600 calories a day low carb meal plan and started couch to 5k.
Week 1 run 1…. Damn near impossible. But I did it.
Week 1 run 2… less work, found flatter ground.
Week 1 run 3… nailed it.
Week 2 run 1… damn near impossible. But I did it.
Week 2 run 2… nailed it.
Week 2 run 3… downloads music. Nailed it.
Week 3 run 1… damn near impossible. But I did it.
Week 3 run 2… damn near impossible. But I did it.
Week 3 run 3… loved it. Nailed it.
A look ahead to week 4, that I start today… how on earth am I going to do 16 minutes total run time??? Im motivated and I’ve missed running this weekend. But is this where the hurdles get taller?? It’s really ramping up now. Is this where the psychology becomes as important as the physicality??
Thanks guys. Good to meet you all.
David
Written by
Davidnotarunner
Graduate
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I tried not to think of each run as a physical test to pass or fail. Or even to think very much about whether or not I could do the them. After all, if you don't complete a run you repeat it until you do and that's part of the plan.
Also just bear in mind that when you started you knew you were heading for 30 minutes of running, you're already fitter than you were and many others have done the plan. Trust that the runs you have done so far are good preparation for the next one, take a deep breath, set a nice gentle pace and have a go.
Hi David , well done for starting and looking after ur health.There’s no time limit on this and if you find a run particularly hard just redo it until it feels ok.You are in charge .You will be surprised at how far you can and will go .
I’m just finishing week 6 now and never thought I’d make it this far .
Great advice and support is at your fingertips here.You just have to reach out .Good luck for your next run .You can do it .A lot of it is mind over matter, yes .Go for it !
Thanks for the replies. I feel that this is like giving up smoking all those years ago. Every week completed is a week you don’t have to do again. I can definitely feel progress. Two weeks ago I would never have though that I’d be running for 3 minutes at a time. So I’m moving forward. I feel like I’m beating myself up already this week having not even tried yet! But I have just downloaded various 80’s film montage music so at least I’ll feel like I’m in Rocky! I’m going to do this.
Sounds to me that you are doing brilliantly already ... I have a vision of a man running around with his arms in the air listening to Rocky with Laura (the woman who talks of my C25K podcast) in the background , ok you are doing great , you have just run five minutes... Keep going the way you are now and you will be pleasing yourself, your children and the doctor... You are a true inspiration to many.
Haha! That’s totally what happens! Laura is guiding me too! I just don’t have Stallone’s physique or accent! Apart from that…. We’re basically the same!
I started running over 2 years ago! I gave up smoking 19 months ago…. I’ll tell you now learning how to run, increasing fitness, becoming healthier and stronger is no where near as hard as giving up smoking, but as you say, the similarities of one day one run at a time are there, it’s a lot more fun though and although not fast I can run 10k if i feel like it
Hi David,
Each run and each week prepares your body for the next one. Trust in the programme as it really works. I have been through the exact same journey you are on and congratulations on getting through week 3.
The key things I have found (and still have to remind myself) is make sure you are properly hydrated on non run days and go as slow as is necessary that you can speak ungasping sentences. The rest is mental and self motivation and battling with those damn gremlins in your head.
You have done really well to get through week 3 so have the belief you can progress further.
There's bound to be something in it that you won't have known already.
And congratulations! You're one of the few to notice the increase in activity between Weeks 3 and 4. Most folks focus on the 20 minute run at the end of Week 5.
All I can say is that if you've already got this far, you're prepared to tackle the extra running in week 4. Conquer it and the rest is straightforward.
Thanks Nowster. Don’t get me wrong, the 20min week 5 has me terrified! But small steps. Thanks for your support and thanks for the link. I’ll give it a read.
My experience of W4 was R1: damn near impossible, could hardly keep moving on my 2nd 5 min run. R2, that was a bit better. R3, managed to get a spurt of speed (ok, from snail to tortoise, but still...) for the last minute or two. Sounds pretty similar to what you've felt on every week doesn't it?
After completing the other weeks, you are physically capable. It won't be easy, but if it was you wouldn't have needed the c25k program in the first place. It sounds like you have persevered through tough runs so far, this is just one more. And it will get easier the more you do it. This is the week where finding a slow, comfortable(ish) running pace is essential, and where the mental challenge of keeping going becomes more important.
I went from barely surviving my W4 R1 to graduating (and it took me more than 9 weeks due to injury), and yesterday I ran for 55 mins - something that I wouldn't even have considered as an aim 6 months ago! It sounds as though you have great motivation to do this, I look forward to hearing about your progress
Wow! Thanks for the inspiration. It’s great to know that I’m not alone in this. Congratulations on your journey. I hope that I can get close to matching what you have achieved!
Well done on getting started, you're now on the path to better health! That is the most important part. It's so easy to let the excuses slide in on why not to start but you've gotten through that...
But now you have to deal with the mental gremlins who are annoyed that you've gotten off the couch, are restricting their foods and daring to think you have control of your own life! They are looking for each and every little gap or chink to sneak negative thoughts in to get you to have doubts and ultimately give up and go back to the couch!
Don't worry about the upcoming weeks, just deal with each run as it comes, just keep doing what you have been and kick any doubts or negative thoughts out with those excess calories!! 👍🏻
Thank you so much. Really well put. At least I can visualise my mental gremlins now! Haha. Those little suckers will not get the best of me. I’m getting prepared to take the power back!
Welcome and well done for getting started, some days it’s damned near impossible and you might find you need to take an extra rest day or even repeat a run, yes music helps loads to pass the time although listening to the sounds of the world is just as good. You aren’t far off half way to being able to run for half an hour, if it’s really hard work slow down a bit and you’ll find every run is achievable
You will be fine if you go slow and steady, it’s not a race, the longer the runs got the slower we went then it too a while after graduation to speed up again
I did it!!!!! I actually did it. Slowed down, thought “one run at a time” small snack and water before I started! And shufffled the playlist…. Last two minutes… Eye of the tiger! Absolutely ideal! Hard work but could not be happier! Thank you all! ☺️
Welcome and well done with you progress so far! Trust in the programme…you will be fine. And remember, it’s ok to go slow as you build up that fitness. It’s time on your feet that counts - not the speed. Good luck - you got this!😀
Thank you guys for the support. It’s round two tonight. Fully hydrated, rice at the ready for pre snack and feeling a bit more positive… almost looking forward to it. Not getting too confident though as I still have some apprehension to keep me sharp. It’s a little warmer today so I’ll be a little later. I’ll keep you updated!
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Week 4 completed, trepidation about week 5
The plan is set…
I've set myself up to fail!!!!
A change in mind set 
Set backs
