Just started need advice

[Avfc19852022]

I did my first run today on the couch to 5k, always done very little cardio work as it’s something I find very difficult and always dread as opposed to resistance work. I managed to complete the first session but found it difficult , did anyone else experience this. Unsure if I should continue I’m really struggling on the very first one as I assumed it would be an easy session to get me started

[MissUnderstanding Administrator Graduate]

I tried and failed to start running over and over again, and the thing that kept stopping me was going too fast so it wasn’t sustainable or enjoyable! When you were running, would you have been able to speak a full sentence out loud? I wonder if you might have been going a bit fast, just like I did! If you try your next run more slowly, that might help next time.

Don’t forget, you’re starting off a new skill and there’s no reason why it should be easy! It will get better as you get more experienced.

Really good luck to you.

[Avfc19852022 in reply to MissUnderstanding]

hi thanks for the response , much appreciated. Yes it is possible I have been going to fast, I think when Iv ever down excercise Iv had the attitude of excercise should be uncomfortable as if it was easy it won’t be doing me any good ? Maybe I do need to just go slower

[MissUnderstanding Administrator Graduate in reply to Avfc19852022]

I used to think the same thing! It might help to know that even elite runners spend 80% of the runs at a comfortable pace where you can hold a conversation. It’s a misconception that you need to be uncomfortable when it comes to running to get any benefit! There are times to be out of breath (I’ve been running a while now and speedy speed sessions are so much fun) but couch to 5k isn’t it. It’s all about building up your running fitness and adapting your body for it. That happens best at the easy pace.

[Avfc19852022 in reply to MissUnderstanding]

I’m definitely going to take your advice I’d rather keep at this and go at a “slower” pace than go at what I think is appropriate and give up after a week or so like I alway have done with cardio

[MissUnderstanding Administrator Graduate in reply to Avfc19852022]

Really good luck to you!

[Comte Graduate]

The first session is going to be difficult if you have never done this before. If you are trying too hard and trying to run too fast then slow down. One should be able to hold a conversation while running and if this is not the case then you going to fast. Also it is important to take rest days between runs. Best of luck with the rest of the C25K programme.

[M0use Graduate]

I feel your pain 🥵 I've avoided aerobic/cardio all my life because I believed I couldn't do it, the few times I tried I always failed and felt awful. I was persuaded, reluctantly to try couch 25k and, luckily I joined HU because the advice from this group is the key, go slowly, it doesn't matter if you think you're running slower than you can walk you're still running and if you run slow enough to be able to speak you can finish. You won't give up because it feels so awful and you may even be surprised at how much you enjoy it, I know I was. Good luck and keep posting.😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Make it easy on yourself.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Counterintuitively, it is easy conversational pace running that builds your stamina and endurance, not fast running.

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.

[Avfc19852022]

thanks for the reply i must admit I do feel much better after todays workout than I ever do after just doing weights so I really want to keep the cardio up. I think ur right if I just go “slow” and appreciate that I’m still running even tho it’s slow then I’ll have a much better chance at achieving my goals

[MissUnderstanding Administrator Graduate in reply to Avfc19852022]

Maybe it’s best to reframe “slow” as an “easy effort”. The pace you run at to stay at this effort is totally irrelevant and will vary depending on loads of things (like terrain, how tired you are, where you are in your running journey etc). It’s effort that matters. You’ll then be running in the same way as the world greats. I was listening to a podcast yesterday where Eluid Kipchoge, who runs a 12ish minute 5k and almost a 2 hour marathon, was talking about how most of his miles are at that easy, conversational effort. In my head, slow sounds negative and it might not even be accurate. Running smart, or easy, or at a recovery pace, or at a conversational pace is much more positive to me! It’s a small change that helps me to keep in a good frame of mind.

[Cmoi Graduate]

Hi Avfc19852022 , please do read the info in the link posted by IannodaTruffe - healthunlocked.com/couchto5... Yes, it's long but there's lots of crucial info.

Key stuff includes go slow, rest days are not optional, drink plenty of water, warm up and cool down, stick to and trust the programme (no need to add in extra, nor to repeat any run that you completed as per plan), believe in yourself and have fun!

[John_W Graduate Ambassador]

You're a 37 year old male ... I'm curious to know what /how you think you should feel like during this first week? What does 'cardio' exercise mean to you?

I strongly suspect you're probably trying to hard and simply going too fast, when actually, all that is required is a gentle jog - yes, a jog.

[Tazzy_wazzy Graduate]

The first run is always the hardest because you’re on a learning curve, plus your body is having a shock. It probably hasn’t run since you were very young. Keep following the plan, it’s not easy but it works. You’ll be fine. Happy running 🏃‍♂️

[Flybe Graduate]

I got to w7r3 before life got in the way. Couple od covid hits and an injury, all went to pot.

When I first started I couldn't even run the 60 seconds and was horrified at how hard it was.

Started again this week with a much better mindset and determination to complete.

Amazing how much difference mindset makes.

You can do this. xxx

[Ardenk Graduate]

Yes Ive just done week 2 and week 1 was difficult for me.

I think I needed a week 0 to get me to the couch