So… I’m not going to lie, I’m sitting here eating a Krispie Kreme doughnut as I type. Not a great start, but tomorrow is the day I begin my couch to 5k journey and gain control of my weight and overall health and I just wondered if there was any advice you could offer.
I will be doing the program at the gym as work means leaving in the dark and getting home in the dark so not keen on going out on my own in the evenings. Is is easier or more difficult on a treadmill?
Thank you in advance for any advice and inspiration.
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Chrissy_123
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First of all well done on taking the plunge - it’s the biggest and most important step. It’s a great programme and the support you will get on here will be invaluable. Try not to overthink it as you will find you are throwing up mental barriers, just go with it. For me the sense of achievement after each run was worth the pain and the encouragement on here was what kept me going on the days I had a rubbish run. I put on a stone and a half in the first lockdown due to lots of baking and comfort food (and Krispy Kremes 😉) and wanted to take back some control. Fast forward a year and I have lost what I gained (and a bit more) and I run every day. It has become a way of life for me and thousands of others who joined the programme. Oh and I use a treadmill which is a good way to start as you can pace yourself, maybe not as interesting as an outside run but it is far preferable to not running at all. You’ll read on here a lot “If can do it anyone can” - it’s absolutely true, which is why it’s repeated so much.! Good luck with it all - you’ve got this! 🏃🏼♀️💪🏻
Thank you for replying Fleur. I really hope I get to that stage where it becomes a way of life for me too. I can imagine it’s not only physically beneficial but also mentally. Having a stressful job, I know people who run to just release their stress levels. x
Welcome! Others will probably link you to the FAQ here (if they haven't already).
It's different on a treadmill: in some ways easier as you don't have to cope with traffic, uneven surfaces, obstacles or slopes. It can also eventually become boring for some due to the sameness.
You might like to try doing a few runs outside in the daylight, when they coincide with your days off work. If you don't want to run, a half hour walk outside is good too. (Getting out in daylight is good for the mood.)
As hard as it will be, cutting out the doughnuts will help. People used to keep bringing them in to work, and I could never resist. I cut out biscuits. I could happily eat half a packet without noticing I'd done so. That all contributed to me acquiring a spare tyre on my waist. I have lost weight in the last 18 months since I started C25K. The running has helped, but cutting out the sugary snacks was important too.
Once you're up to running 30km a week regularly you can eat whatever you like. 🤣 (I'm only half joking. I get ravenous after long runs, and I've only run 32km since Monday this week.)
Hi Nowster.Thank you for taking the time to reply. I think, once I build up my confidence and a bit of stamina on the treadmill, I’ll feel happier about going out on the road. Weekends are doable during the day, so I’ll definitely see how I go.
Once I’m back at work after this half term, my eating habits will be somewhat more ‘healthy’, mainly because I don’t have time to eat during the day.
I can’t ever imagine running 30k a week. Lol think it would kill me!
If you'd told me this time two years ago that I'd be doing any running at all I'd have laughed and told you that ain't happening. A lot can happen in 18 months.
In that time I've gone from couch potato to running a Half Marathon distance on a Monday morning before a full day's work. (It's not something I'd do every week.)
The first few weeks of C25K were really hard for me, as they are for many, and I had to make several attempts at starting it. Once I got to week 3, I started seeing improvements.
I still swore at Jo Wiley as she encouraged me through the last minute while I jogged up a very gentle slope at the end of the run, and returned home breathless with a beetroot face, but there was a definite feeling of gradual improvement over the weeks.
Do what you're comfortable attempting at that time, but do also venture a little outside the comfort zone. Ultimately, you're in charge.
The Couch to 5K programme is well designed. You can take multiple rest days at any point but you must take at least one rest day between runs. Don't be tempted to run on consecutive days even if it feels good or you have schedule pressures. As a beginner that's one way to get injured.
Welcome! This is your C25K journey and it is absolutely fine to complete it on a treadmill, especially if you want to avoid running in the dark. There are many people here who have completed their entire C25K on the treadmill and I am sure they can give you some tips as to settings etc, so you get the most out of it.
My best advice would be to….
💧 - keep hydrated, even on rest days. Good hydration keeps your muscles happy and can make a huge difference to how your legs feel during and after a run.
🤸♂️ - stretch after every run. There are some great post run stretches to be found on the link below. I do them without fail and they work. nhs.uk/live-well/exercise/h...
💻 - posting your runs is a great motivator. I felt it gave me a focus and kept me accountable. Do link up with people who are at the same stage as you so you can encourage each other along. The advice from moderators like Instructor57 , the admin team and fellow forum members is great. You will always find someone who can offer encouragement.
🗓- stick to the plan, it works. Rest days are mandatory. Don’t skip days and don’t move on until you have completed a run section entirely. And know that it’s okay to repeat runs until you’ve nailed that particular one.
😊 - finally, and with the last comments in mind, understand that every run is a successful run, even the ones that may not go to plan. They can happen, but you will learn something from every run you do, even ones you feel haven’t gone well - just count them as a practice run and try again. Remember why you started.
Thank you for the great advice Delly-Dot. You’re right with the keeping hydrated, I climbed Ben Nevis a good few years ago and didn’t drink anything because I knew I couldn’t go for a wee somewhere, and my legs the next day!!! I could hardly walk. I need to make a conscious effort of drinking more water and not just tea. I like the idea of linking up with someone. Trying to persuade my husband to do it with me, but got more chance of winning the lottery on that one! Lol.
I did the whole of the program on a treadmill nearly 7 years ago and I still use treadmills for 30% of my runs, so I'm happy to offer practical advice.
I wouldn't concern yourself with the question of whether it's more or less difficult on a treadmill. If me or someone else here said, 'yes it is more difficult', what then? How does that change what you've decided to do? You have already made your decision to do it on a treadmill (GREAT!) so therefore, it's a case of just getting on with it, no?
Some people find it easier and don't mind it (I positively LIKE treadmill running), some people (a lot!) actually hate treadmills. But it's a fact that physically, it's actually easier (takes less energy) to run on one than outdoors. It's the mental aspect (boredom) that people often struggle with. So I listen to radio, music, podcasts or even watch TV, YouTube etc on my phone/tablet.
I have more practical tips about how to use one, but that can wait for another post.
Thank you for replying John and for the advice. I’ll be doing the treadmill runs at the gym and I think I can watch telly on them…I’m sure I saw someone doing a Rocky Mountain trail on one too which looked nice watching all that scenery go by.
I suppose I just need to get used to the warm up speeds, walking speeds and running speeds on the treadmill, hopefully I’ll get into the rhythm of things.
Morning John! Today IS the day! I’m excited and apprehensive and all the emotions in between! Haha. In short and without boring you about my life, I need to wait to collect my car from the garage, have my eyes tested and then my plan is to head over to the gym before the after work rush hour. The least amount of people who witness me attempting to run, the better! 😂😊
I had my gym induction a few weeks ago and there’s the traditional treadmill that moves mechanically and one that moves as I start walking and is powered by my stride. I feel a bit unsteady on the latter one so will stick to the usual one. It’s also tucked out of the way by a wall. 👍🏼
Absolutely get the 'not being seen' thing. My running route is designed to avoid people I might have to talk to. I've literally changed direction or started running at random to avoid conversations. Don't worry, as you get more into it you just won't care who sees you - check out the number of posts by people wearing lycra/shorts/man tights for the first time 😁Good luck!
Hi JohnIt went well actually. I was a little out of breath and rosie cheeked but overall I was quite encouraged. I also managed a 30 length swim afterwards too.
I don’t have a lot of technical advice but all I would say is that I’m about to start week nine and I am amazed at how well it’s gone because I’ve followed the instructions and not pushed myself stupidly (I’ve also stretched for a very long time after each run as I’m genetically similar to the tin man). Unhelpfully, I see myself as being a good runner (I’m not!) so previously I’ve gone out fast and long and then become disillusioned when I’ve been sore and exhausted. If I’m honest I found walking and running made me feel self conscious. However, I pushed all that nonsense to one side, went slow and now I’m starting week nine and I’m (almost) enjoying it! It does work. It transpires that all the people who say it works are actually right and when they say go easy, that’s right too. It’s hard to start something new but you should be proud of yourself for starting because it’s the hardest bit.
Thank you for the encouragement Suze. I would probably class myself as relatively inactive, I go on long walks occasionally but have never felt able to up the ante to running. My mindset at the moment is feeling really positive that I’ll be able to achieve. But then I am sat on the sofa with a cup of tea, when I actually begin, it might be a different story. Lol.
Keep faith with yourself and this program. I graduated this morning in force 7 winds and light rain so you can do it. Always remember that there are no failures, just practice runs.
I restarted several times for a variety of reasons, including three heatwaves here on Gozo. The final time I went straight through the nine weeks. Pick as flat a route as you can find, and don't worry about the distance in week nine, a lot of people don't make 5k in 30 minutes.
I started on the trek (about 18 months ago) in my 50’s after not doing anything particularly physical since school. You’ve read the advice about keeping it nice and slow - great! I didn’t 😂
Posting your runs and how well, or badly (yes - you will have some you struggle with, everyone does) is a great way of keeping motivation.
Never used a treadmill so can’t comment on that aspect.
I’ll warn you now, it gets addictive 😂. I said I was happy with 5k, then decided to do 10, now training for half marathon distance (21k) for no particular reason….
I’ve found that my diet and tastes have changed as my condition has improved with no conscious decision to change anything, I’ve also lost 3 stone although I didn’t take up C25k for weight loss.
Oh, don’t worry about reaching 5k in the 30 minute time of the later runs, most people don’t reach that distance. After 18 months running I still can’t run 5k in 30 minutes.
I look forward to seeing your progress over the next few months.
Thank you for replying Reggit. A half marathon…for no particular reason?? Haha madness!
I feel I’m going to find the 5k enough of a struggle but it’s encouraging to see you can’t manage 5k in 30 mins too. I think I need to just have an open mind and not beat myself up if I have setbacks on the way and stop comparing my own successes with others.
Hello Chrissy you’ll get lots of support here I know I have. Not sure on the treadmill question but I would say if you can do one of your sessions at the weekend outside you’ll feel great after just from the blast of fresh air and being outside. My main advice would be go as early as you can for me I find it easier than going after work Maybe you’ll be different but it sets me up for the day and I’m too sluggish after work. Also get good trainers from the start as I struggled for a bit in the wrong shoes and could have easily been put off or injured. A good playlist and a good bra and you are off!! I’m no expert only completed in April but I’m so glad I did. You won’t regret it.
Thank you, the support has been amazing so far Golf and I’ve not even started the program yet. Excited to today though! 😊👏🏼Are you still running now even though you completed it in April?
Yes I carried on going 3 times a week although I’m the hot weather o didn’t go but I’m so glad I’ve done it. I’m someone who would bunk off pe at school and had never ran before. Last weekend I entered a 5k run in Liverpool and also want to try park run too. I thought I preferred running alone but I did enjoy the atmosphere of a group thing too. I just can’t stress enough to get a decent pair of shoes and if you can a gait analysis. I really hurt myself anc it could easily put you off. With running it’s really the only expense x
Welcome! This is a great place to come for advice, and also for sharing your triumphs & disasters - at least one of us will have the same ones 😀. Well done for getting started, as that can be the hardest part. As far as the treadmill goes, it's entirely up to you; personally I prefer to be outside as I find the treadmill really boring, but lots of people like it, so just find whatever suits you best. I'm on the injury couch at the minute (see - a disaster 😁), but I've loved becoming a runner. I'll never break any records, but I don't care. It's time I put aside regularly for me & I didn't realise until I started how much that would benefit me. As far as the C25K programme goes, just take your time & don't rush it. Also, if you need to take a bit longer to complete a stage, don't worry - you'll get there. Oh - and make sure you get some good shoes- it's the only thing you need to spend some £££ on if you plan to stick with it. Good luck & happy running!
Hi Chrissy welcome and well done for making a start.I never thought I would run especially at my age. Tge only thing I had ever run was a bath 🤣. That 90 second run nearly did me in but the encouragement on here kept me going.
I have now been running 🏃♀️ for about 16 weeks am up to 6k and love it, sometimes it's on the treadmill at the gym weekends its outside if it's fine.
I am sure you will enjoy just follow the plan and go slow.
Thank you for replying Doggytail. Can I ask…your treadmill running… do you have set speeds for the warm up, walking and running parts or do you just vamp it up to what you can cope with?
When asking about treadmill speeds, make sure you know whether it's kilometers per hour (km/h, kph) or miles per hour (mph) - and then check your treadmill to see what units the speed setting is.
For walking, you want something that feels quite brisk and gets you warm and a maybe a light sweat. For your jog, it could even be the same speed as your brisk walk but obviously a jogging action, rather than walking. But usually it's a bit higher.
The speeds mentioned above by doggytail , if km/h, sound a reasonable starting place to me. Don't worry about doing any 'sprints' - unnecessary at this stage.
Not much advice. But take each day at a time. Don’t read the runs ahead because all you do is sow self doubt. I started couch to 5k July last year. I now run minimum of three miles a day , six days a week. I kept wondering if I was fast enough, but now I don’t care. I run & smile whilst doing so, so who cares about speed. 80% of health & fitness is eating. You can not out run a doughnut. Don’t be all focus on numbers & calories. Have fun & try to smile whilst running x
Thank you. Sometimes I think I am too slow etc but I don’t care now. You will be alive. Have faith. Half dead you may be. But alive yes x. Take everyone’s advice. Oh & the most important thing I have learnt, try to regulate your breathing. My first run…… beetroot face, As I walked in the house, I flipped on the floor, my daughter thought I may possibly be dying……heavy heavy breathing, puddles of sweat 😅 I have watched loads of utube videos on breathing correctly. I try to run & slowly count my breaths. Try hard not to heavy breath, it doesn’t do me any good. Nice long deep breaths. Seems to work for me.
Hi Chrissy, not much to add to the other great comments you've already received. A few have mentioned shoes - do go to a running shop and get the right type / size early on (you don't need to spend a fortune, I got a good pair of Brooks for £65). Also, don't rely on C25k to lose weight - skipping the doughnuts is going to be the way to do that! Finally, remember it will get easier as you progress. I found week 1 really hard and nearly gave up, but even by week 2 it was getting easier, and now I regularly run 4 to 5k 3 times a week. I started C25k exactly a year ago and would never have believed this was possible back then!
Hi ChrissyI completed the programme on the treadmill - like you I did not want to run in the dark on my own.
As the runs became longer we put a tv up (I knew the book and dvd titles by heart) so that I could run virtually through places such as the streets of Amsterdam, national parks, etc.
Just search on YouTube for virtual running - you will find they have some specifically designed for running on treadmills and some also for 30 minutes duration.
I completed the course then felt the natural progression was to run outdoors, which I did.
Unfortunately I developed problems with my knee at week 8 so had to stop.
It has taken all this time to complete the physio etc. - I have to get back into running which I really want to do - my dilemma, indoors or out.
My biggest piece of advice is make sure you do the recommended exercises before and after ‘running’, your muscles need to be in good order.
Good luck with C35K, you will smash it, just don’t give up no matter how hard you think it is, you will complete the 9 weeks.
My advice would be..... Take it steady. The programme is really wonderful and the admins on here top notch too.Most important thing is that YOU have decided to make a change. Like any change it can be difficult at times, but very soon you could become addicted!
Most important is that we have all been there and are here to help. So.... Good luck and let us know hiw you get on
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Newbie needs motivation!!
Newbie...Need motivation!!
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Advice please for a newbie
