advise to a newbie would be very welcome ... t... - Couch to 5K

Couch to 5K

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advise to a newbie would be very welcome ... thank you

cocomini profile image
18 Replies

Hello to you all... I have always told myself I'm not a runner/jogger and its not for me for so many reasons knees my weight etc!!! well I am currently on week 3 and I'm really enjoying it.. I had already built up my walks to around 7-8 miles daily but I needed a challenge and to get outside of my comfort zone and challenge my own mind and not excepting a no any more!!! any advice would be gladly welcomed .. I love reading all your posts its really encouraging. thank you

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cocomini profile image
cocomini
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18 Replies
IannodaTruffe profile image
IannodaTruffeMentor

Welcome to the forum and well done on your decision.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.

Instructor57 profile image
Instructor57Graduate

Hello and welcome to the forum and the program!And congratulations on your progress so far 👍

Some VERY good advice would certainly be to read and digest the excellent advice given in the program guide , found here !

healthunlocked.com/couchto5...

Enjoy your runs and do keep posting here as you will get a lot of support and advice !

sparky66 profile image
sparky66Graduate

Hiya cocomini , so glad to hear that you are enjoying the program.. that's probably the most important thing ☺️👍Expect some runs to be tough..but keep strong mentally.. you can and will do each run.. the feeling of success and achievement is amazing!

My advice would be.. run slow, even slower than you think.. just keep going till the end..

Drink plenty of water every day.. try doing some other forms of excersise on non run days..this really helps build stamina and prevent injury 👍

Keep posting for encouragement and ask anything you need ☺️

Well done on starting..you won't regret it 🙏💪🏃‍♀️🌟

misswobble profile image
misswobbleGraduate

You can do it! 😃

C25k is fabulous! A game changer as they say 😃👍

Go slowly, have fun 😃👍👍👍👍👍👍. Do read the notes 📝

Mrsrun profile image
MrsrunGraduate

You entered C25K the same way as me, I am a keen walker but always felt there was a runner in me.... From my own experience I would say there is no such thing at this stage as too slow, have your gait tested and get the correct runners. Also the best piece of advice I was given was to drink plenty everyday not just run days.... I used to go out and walk a route I thought I would like to run and always ended my run on a slight downhill, it motivated me to know I could finish a run with a bit in the tank..... Good luck and above all listen to your body and have fun!

cocomini profile image
cocomini in reply to Mrsrun

Thank you for your reply , I’ve heard the word gait tested before please can you let me know where this is done ? Many thanks

Sh53202 profile image
Sh53202Graduate in reply to cocomini

Hi coco mini. Your gait is the biomechanics of how you run, whether your feet/ knees etc turn a bit in, out or straight. Depending on how it is, depends what are the best shoes to help you avoid injury and strains. The best way to get it tested is in a specialist running shop where they can do an analysis after a short run on a treadmill.Hope that helps. I never looked back after getting new trainers. Expensive, but what a difference- they are so comfortable. It was during lockdown so I couldn’t go to a shop - if you look on a trainers website like Brooks or a running shop website they explain what to look out for.

cocomini profile image
cocomini in reply to Sh53202

Thank you for your advice I’m going to look them up today.. I’m nudging onto week 7 nearly now and my runs are getting longer .. what I’m finding surprising is it’s not my breathing or cardio that I’m finding hard but my legs just sometimes feel heavy and my calves are especially tight .. I do stretch but I think I have lactic acid build up …

IannodaTruffe profile image
IannodaTruffeMentor in reply to cocomini

Do you stretch after every run?

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

You should not have lactic acid build up if you run at the recommended easy conversational pace, do a five minute cool down walk and then stretch afterwards.

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.

Please don't buy shoes before reading the post about buying running shoes healthunlocked.com/couchto5...

All this information is in the guide to the plan. I know it is a bit overwhelming, but it was designed to answer most new runner's questions all from one post.

Mrsrun profile image
MrsrunGraduate in reply to cocomini

You go to a running specialist shop not a fashion sports shop like JD sports and they will put you on a running machine and see how you run. They are very professional and will not expect you to run like Usan Bolt

Poppdog profile image
PoppdogGraduate

You’re enjoying it and that’s the main thing. One thing I discovered early on is going faster doesn’t make the time go faster, 😂😂 I also stopped listening to music as I knew how long the songs were roughly so I was always conscious of how long was left. I listen to audiobooks and gets bit lost so when the halfway bell rings I think already.

clarkesy profile image
clarkesy

Definitely read the essentials provided by the admin. Very thorough and helpful resources and remember running is a journey, not a destination. Above all have fun!

Shandy1 profile image
Shandy1Graduate

Hi cocomini I started my c25k on the treadmill and ventured outside on week 9 run 1 and it absolutely killed me to the point of giving up but after reading on here to slow down I’ve just done run 2 week 9 this morning and it was so much better so I guess slow and steady does win the race!! Keep going I find the motivation you get from people is amazing and does spur you on - you’ve got this 😊

Chillipeppers1 profile image
Chillipeppers1

Hi there cocomini, we’ll done and good luck with it, not much advice to add from me as I’m a fellow newbie having just completed week 4 but slowing down def helped me to actually enjoy my runs👍😀

Mum22boys profile image
Mum22boysGraduate

Hi cocomini. Well done for getting to week 3. I'm in week 5, 2nd time round after a year out for injury. What I would say is most of the battle is in your head. And therefore when you get to the end of week 9 you will have become a lot mentally tougher as well as physically fitter and be able to run for 30 minutes. My other piece of advice would be to always start each run slowly. I think this is more important as you progress on to the longer runs. For me I hate the idea of not completing a run so I always start deliberately slow so I have enough left in the tank to finish. Good luck and keep up the good work 👏

cocomini profile image
cocomini in reply to Mum22boys

Thank you for your advise and well done you to for reaching week 5 .. I’ve really taken note on the going slow and it really does help even though I’m only doing 3 mins at the moment !! I will feel so amazing if I can do the 30mins without stopping as I’ve always told myself I can’t jog.. this time I’m doing very differently mentally and now in it for the long road and hoping to maintain a healthier all round me .. I love this site as it’s really encouraging me on.. thank you so much

Globojim888 profile image
Globojim888Graduate

Hi cocomini! Well done for taking on the challenge! Nice and slow is definitely the way forward. If its too difficult to speak more than a few words at a time while jogging, you know you are going to quick for yourself! It is so much better to be the 🐢 rather than the 🐇 and in doing so, you will gradually be able to jog for longer and longer! 😀

Lola-bear profile image
Lola-bearGraduate

Hi there I was just like you but enjoyed myself so much I forgot the stretches and drinking and ended up with a heel injury. Podiatrist, rest, having a gait analysis, buying proper trainers which are 1 and a half size bigger than my normal shoes sorted me out. So I would say read all the excellent advice on here following the links from the ambassadors and more experienced folk, it really is imperative and you will be fine. I also run very slowly but can easily sustain that pace for 30 mins now and my joy is unconfined😊 happy running you can do it

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