I just started week 3

[Nerd2Run]

A little backstory;

I have been a chronic cigarette/vaper for about 15 years, a year ago I quit both of those for good!

that said, I do still partake in a combustible (legal in my country), so my lungs are still getting some smoke…

I also work from home, at a computer and generally do not move all day, this has been my career for 12+ years.

In the last two months I’ve reduced my sugar intake drastically, as well as my caffeine intake

I also am considered “normal” in my BMI, not overweight or underweight.

I guess my question would be;

Does this actually get easier? My first run of week 3, where they finally double one of the run speeds and I was dead/dripping sweat, I took a look at week 4 and it is even a bigger jump… did any of you have to stay on week 3 longer or should I just go for it and push it?

Is there risks from actually pushing myself too hard? My wife seems to think we will have heart attacks, we didn’t week 3 though and she thought we would here so idk…

has anyone done this that had a similar backstory as me?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

We have had folk with very drastic chronic health conditions that would seem far more extreme than yours, who have gone on to totally transform their future health prospects.

Sweating is normal..........it is how we cool ourselves down.

You are probably making the common mistake of pushing too hard. You should be able to speak aloud, clear ungasping sentences as you run. If you cannot, then you are simply going too fast.

Counterintuitively, your body will develop more effectively at this gentle pace than by pushing hard.

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.

[Mummycav Administrator Graduate]

welcome to the forum Nerd2Run …many, many people on here have illnesses or have been smokers etc but their lives have been transformed & we will often hear them say they wished they’d done it years ago…but it doesn’t matter when you change your life, the fact that you do it is something to be soooo proud of…your life will change even more as your new found ability progresses…and you’ll hear lots of cheering from this forum, everyone is so supportive…keep us updated on your progress…as for your question on it getting easier…you’re in the very early days & as you change your diet etc and keep up with your runs i can almost guarantee that running will get easier …just keep it slow at the start …I stayed on week 4 as I darent move on to week 5 but the encouragement I got from here spurred me on so keep at it!!

[BrokeyNotSoBusted Graduate]

Hi Nerd2Run, I completed the c25k programme earlier this year as a smoker. I found the first weeks particularly tough but it became easier once I slowed down (should be able to talk during your run, slow and steady to help build and prepare your body for the additional stresses). Even when you do get that part right, not every run will be easy... We have a tendency to increase our efforts as our ability improves. By taking it slow you should be able to move on through the programme safely but read the link that IannodaTruffe provided as the information about hydration, stretching etc is invaluable. Its perfectly fine to repeat some runs or take longer rests between runs if necessary but I'd suggest always trying that next run and you may just surprise yourself 🙂 Good luck with your next runs.

[Nerd2Run]

thank you all for your knowledge, this community just reading through it and the link provided above, def is inspiring and I believe I can keep at it. I think you all are right, I am pushing myself too hard, at the last 3 minute run of the podcast I couldn’t talk at all lol

Will keep at it, and keep reporting here to share my progress, thanks again everyone!

[Cmoi Graduate in reply to Nerd2Run]

I'm certain all the other responses are right Nerd2Run ! You'll find that slowing down, to a pace at which you could comfortably carry on a conversation, helps considerably. Pootling along can take you a very long way...