I’m so disappointed as I don’t seem to be able get past week 1 …. Now on 2nd round of week 1 …. Yesterday was fist time I managed 5 runs but rest of time brisk walking. My legs ache and feel I can’t take a deep breath like you can when you yawn, if that makes sense. I don’t want to give up, I’m trying to stay positive
any tips welcome
Don't give up, the single most important thing that the lovely people on this forum told me when I started and the thing that's got me through the whole program is to run slowly. You need to be slower than the slowest slow thing 🐢🐌 slower than you can walk, slower even than you think it's possible to run, really it works. If you can't catch your breath go slower, repeat weeks as often as you need to and keep posting here you'll always find someone to give you a lift. 😊
Never be disappointed with your running on C25K Giveitagoagain, practice, train and run again is the name of the game, perhaps you have been running too fast, drink plenty of water before you run, run a little slower than you have been recently, you can repeat any runs or week's if you wish to and certainly no running on consecutive days, good luck.
Welcome to the forum and well done on getting
getting started.
It doesn't matter one jot if your brisk walking pace is actually slower than your jog/run.
This guide to the plan is essential reading healthunlocked.com/couchto5.... It
includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
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 have made the first step. Believe in yourself, trust the plan and you will prevail.
Enjoy your journey.
don’t give up! I have just made it to week 6 but I can honestly say week one was by far the hardest. I think the other comments are correct in that the secret is to slow down. I think in week one I tended to go too fast as I did not know how hard to run but I then slowed it down and found a pace barely faster that a walk that I could maintain. I am using a running machine which makes it easy to set the speed, I suspect I will find it hard when I start running outside as I will have to find my pace again. Good luck.
don’t give up. As long as you keep trying, there’s hope. It matters not a jot how slow the progress- you’re giving it a try, so you’re a winner already. 👍
Hi Giveitagoagain , you've certainly got the determination to succeed with C25K, which is a great start!
If you haven't read the programme guide linked in Iannodatruffe's post, please do. The information about going slow, rest days, hydration and stretching is particularly important.
Just one other thing: as indicated in that post, it's a good idea to be capable of comfortably walking briskly for thirty minutes before you start the C25k programme. If by any chance you'd find that a challenge, then why not do some more walking before you start C25K?
don’t give up! M0use was So right. Run slower than you walk. In fact sod the ‘brisk’ walk take that down a notch too.
You’ll know you’ve got it right. It WILL happen.
Try to find my first ever post and have yourself a giggle!!
PB
Hi. Well I view it as a successful start. You are learning to run and a lot is happening to your body. The fact that you can feel it is good, it's your body telling you it's working, it's not telling you your failing. Your head is doing the failing bit and that's wrapped up in all the difficult things you have done in your history.
You may need and benefit from repeats. Just take it steady and be patient.
You have already accumulated more exercise points than doing nothing. Doing nothing is not a positive outcome whereas doing something is very positive.
My surgery this morning had complications so I was fully opened up as well as all the keyholes. C25K has me in a much better place to deal with this change of plan on the operating table.
And I can read and respond to you which is distracting me from the discomfort. So thank you for posting your problemand giving me something tol do ! 😁
Hope you have a speedy recovery and get back to running soon Chinkoflight. As you say, your good habits and excellent fitness levels will have stood you in good stead. Good for you!
Thank you. Complications today and the cardiovascular fitness has been a great help.
Repeat it as much as you need to, no one's keeping score! It's all about you 🙂 Repeat it for months if you want to!
…here’s a little story…
I was out on a run the other day, when I met an old friend walking his dog. He carried on with his dog walk…and I jogged alongside him…we had a lovely chat before we went our separate ways…that’s how slow you need to go!
Well done for getting out there and starting running. You *will* get there in the end. Please make sure you go through all the links IannodaTruffe has posted…there’s a link in one of them to a video about Japanese Slow Jogging…very, very useful.
Embrace your inner snail and have fun!
🏃🏻♀️🐌🙌🏼
Week 1 complete! ✅ 
Week 9 Run 1!
Week 5 Run 1
Week 7 Run 1 Committed
