Already struggling

[Bellatrix711]

Just started the first run of C25K and found it really hard, I thought the first one would be easy! Not sure how I'm gonna keep at it. I'm young and skinny but have No energy or stamina. Trying to do this to get fit enough to do a park run that most people my age find "easy"....

[Hidden]

Don't struggle, if you are finding it hard, chances are you're running either too fast or too hard, easy remedy slow it right down, warm up thoroughly and do please remember the water! Hydration is key.

Read the below links, the advice is priceless and you will surprise yourself at how easy yoi you begin to find the running..

healthunlocked.com/couchto5...

healthunlocked.com/couchto5...

[Poppdog Graduate]

Don’t give up listen to the advice it’s not about speed it’s about building up slow. The program really works and it would e a shame to stop now. Just see yourself joining in the park run next spring.

[Roxdog Graduate]

It's great to have your sights on a parkrun, but maybe rather than thinking about that while you do the programme, it might be helpful to just stay in the moment, slow down and breathe. Take it nice and slow too. That way any negative thoughts might stay under control. It's easy to start tensing up and thinking how hard it is. Just one foot in front of the other.... Good luck

[Hidden]

Try the slow jogging recommended here: healthunlocked.com/couchto5... 👍😜

[Bellatrix711]

I am definitely going very slowly I have people walking easily pass me...

[IannodaTruffe Mentor in reply to Bellatrix711]

Welcome to the forum and well done on getting started.

The key is that you need to be able to breathe fully and deeply as you jog.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

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

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.

[Hidden in reply to Bellatrix711]

I hope your second run was easier - ?

[Khalesi Graduate]

And that is ok, jogging speed can be slower than even your own walking speed! I also found first two weeks the toughest!

[Instructor57 Graduate]

Welcome to the forum and the program.Well done for starting .

If you are finding the runs hard you need to slow them down .

Read the program guide that you have been given links to !

Enjoy the journey

[PJRunner Graduate]

Well done. Drinking definitely affects energy levels. Are you drinking enough even on non run days.

[nowster Graduate]

It's not about weight, age or body shape, it's about how well your leg muscles cope with running.

If you've never done much running before, they're going to protest... a lot. Mine certainly did.

Take the jogging bits slowly. The temptation is to push hard in the runs. Don't do that. Really don't do that. Do the walk bits fast and the jogs slow. Choose as level a running route as possible for the first few weeks.

I started C25K three times. On the first attempt back at the end of March 2020, on week 1 run 3, I chose a poor route and found I needed to run up a little bit of hill (about 12 feet max) and that wiped me out. I was nauseous, had palpitations, a stitch, cold sweats, etc. All from running up a slope that wouldn't have bothered me a bit when walking.

[Friso72 Graduate]

If you really start from the proverbial couch then week 1 will be hard. It sure was for me. What kept me going was week 2: I could clearly sense an improvement. After that, I could even feel the improvement between the first and the third run of a week. Actually felt proud of my body for responding so well to all this, after years of neglect. I think that in the end, that's what kept me going - I didn't want to let my body down, as weird as that might sound. And yes, Laura's encouragement on the podcast was important too. Keep at it!

[Guy_M Graduate]

Just over two years ago I started the C25k and the first run was a nightmare! Keep at it you will improve - step down your pace a little and you will get through it . No shame in repeating a run until you feel you’ve nailed it. Just enjoy the outside world 😁. Running regular and comfortable 10k now 👍

[Kirst13 Graduate in reply to Guy_M]

I repeated week one 6 times, then the next few weeks 3 or 4 times. It took me that long to build up my fitness, but from then I went with the programme. Others find moving on each week, even if a bit of a challenge is better. Do what works for you- it is all off the couch anyway! A lot of people walk parkrun too, so you might feel like trying a parkrun before you run the full 5k.

[PandaCory Graduate]

It can be hard to get started. After all, as far as your body is concerned, you're doing something *unusual*. Great advice here as usual to slow down, drink lots and stretch. I nearly packed it in after week 1 because I thought I'd killed my knees 😁, but it got better. C25K is a process - take it slowly, let yourself get used to the idea of being a runner, and you'll start to enjoy yourself. Plenty of time to think about Parkrun - I started in January 2020 & I still haven't done one 🙄. (One day...) Welcome to the forum and happy running!

[Devon_straggler Graduate]

The advice above is all excellent. I'd just say that rather than comparing your run to what others can do (and unless you're a professional there will always be someone faster), compare your run to the you of last week. Every run amazed me with what I was achieving!

[Rayros21 Graduate]

Hi. Don't be too hard on yourself. Keep going and listen to all the advice already given in other posts. Find your own, comfortable pace and don't be worried about having to repeat any of the weeks if you feel the need as you work through the programme. I'm sure you will find yourself making gradual improvement as the weeks pass. Will be good to hear how you are getting on. Good luck! 👍

[Lablove Graduate]

I found the first run one of the hardest. All previous comments really say it all. I’m the early days I felt as though I was barely shuffling….. it does get easier and the plan does work. Don’t beat yourself up about the ‘difficult’ runs. Some days just feel harder than others. Good luck.

[Oldgirlruns Graduate]

Lots of great advice here Bellatrix - so keep reading and keep posting, it will boost your confidence no end! Run slowly - and then slow down some more, so that you can talk while you run. If you run on your own like me, talk to yourself or sing (after taking a look around to see if anyone’s watching!). Don’t worry how ‘fast’ anyone else seems to be running - we’re all different and this is about you, not them. As long as you’re running, you’re running! Keep well hydrated, it’s really important. Don’t look too far ahead - if you look at the weeks to come, it might be off putting so just take it a week at a time and enjoy it. Remember that when you finish you might not be running 5k in the 30 minutes (most of us don’t) but don’t worry about it- if you want to do a Parkrun, then do it. There are lots of walkers there and some who do a mix of walking and running. So deep breath and off you go on your C25K - good luck!

[Pinkfairy1]

Ok I started and found it very very hard too. I’m young (ish) and skinny and honestly thought I’d die during week 1. I could not run a second more and didn’t know how on earth I was going to manage to run half the time again. But surprisingly you do and you will too. Hydrate yourself well every day as that really does help.

[RunDone Graduate]

There's a 'slow running' video in the 'essential reading' that the Admins will give you - I found it really useful to help me understand how slow I could go and still make progress. For me, the mantra was to go as slowly as I needed to, to complete the time.

[Newbie59 Graduate]

I suppose it depends on how much walking you did before you started C25k. I started running at age 65 but have been a keen walker for 40 years, and I get told off for walking too fast! I found it hard to run slowly, but eventually realised that is the best way to make progress.

Good Luck!