**Newbie**

[FrogBucket]

Hi 👋

Just completed my first run and I’m feeling a bit deflated. Not sure why but going to keep at it and see how it goes!

[Instructor57 Graduate]

Hello and welcome to the forum and the program!

You should feel very proud that you have started this incredible journey !

Well done on completing the hardest run 😊

Have you read our program guide ?

Its packed with crucial information to help you succeed!

healthunlocked.com/couchto5....

Enjoy your journey!

[MissUnderstanding Administrator On a break Graduate]

Welcome! Don’t be deflated. You got out there. You ran. That’s a huge success! Week 1, run 1 ✔️

We all started at the beginning. It’s a process and if you take it slow and steady, before you know it you’ll be where you want to be. The programme guide linked to by Instructor57 is invaluable. Full of information that will help you on your way.

Keep posting and we’ll keep cheering you on. 🏃‍♀️ 🏃‍♀️ 🏃‍♀️

[Irish-John Graduate]

Anything new is tough on some level first time out Running - particularly so for those of us who 'could never run'. Think of it this way - if any of us graduates had been in any way 'confident' about our running we would not have felt the need - let alone followed - this programme

The other thing I found was - the short runs at the beginning were far more frustrating than the longer ones later on and beyond. It takes ten to fifteen minutes for the average person to 'settle into' a run, to get the body revved up as it were. For some of us, like me, that 'toxic ten' minutes as its called here never really goes away - but you know what it is so you don't let it stop you before your body systems get in synch

Read the beginner post of graduates - we really did share so many of the same doubts, fears and frustrations in the early days, but I promise you, this programme really does work

Wishing you many happy miles in your future

[Annieapple Administrator Graduate]

Amazing! You actually started! That is the bravest hardest part of the whole journey. The fact that you are ready to try again after a rest day is a tribute to your determination & will stand you in good stead as you move though this fantastic program. We look forward to hearing from you again after your second run! ⭐️

[SueAppleRun Graduate]

That's the hardest run out the way, everyone here started a bit like that, I thought ours was going to finish us off, read the guides and slow right down, it's well worth the effort

[OldManRunning Graduate]

Well done FrogBucket on the run and on the unusual name 😂

[Mezzysu Graduate]

hiya, well done for completing your first run. I know you said you are feeling deflated but remember this is not a race. Take it at your pace abs see if you enjoy it, if it’s your kind of thing.

[Week7 Graduate]

Well done for getting started. Learning to run is hard but well worth the effort. Don't be disappointed - you set out to do run1 week 1 and you achieved it. Next do run 2! Don't think about it. Instructor57 has given you all the practical information you need.

The aim is solely to complete each run without injury. You will look back in a few weeks and be amazed by your progress.

GOOD LUCK!!!

[Yorkshirerunning Graduate]

However you run you ran! Keep it up, following the advice and within weeks you will not be deflated - but floating on air!

[Cantrun-icanrun Graduate]

You’re right to stick at it - the program really does work. Be kind to yourself and feel good about having got the most difficult run under your belt - you’ve got this 👍

[Benben21 Graduate]

I know, it's absurd, right? How can you even think of joining the ranks of those lithe apparitions who woosh past you, their pony-tailed hair streaming behind them?

I don't remember how I came across C25K, or indeed when the idea took root in my mind that I could give it a try. For the first two or three weeks I used to take the dog to walks where I knew we wouldn't meet anyone and I ran in secret. I thought people would laugh and point.

I did it though. Every C25K week, every C25K run is a win: you're doing something amazing. It's not just about the running: it's about possibilities. Graduating, for me, opened the door to something that in my 69 years was way out of my grasp. Stick with it: just do the next one and then the next. It works, it really does.

[Chinkoflight in reply to Benben21]

Snap!😁

[misswobble Graduate in reply to Chinkoflight]

Me too! Another ninja runner 👀 😁🏃‍♀️

C25k! Best thing ever! Bar none!

Take your time. 😀. That’s the key to it all 👍

[MissUnderstanding Administrator On a break Graduate]

It helped me to think of learning to run as a bit like learning a musical instrument. When you first start out it feels totally unnatural and it takes concentration and can be tough and a bit dull and repetitive and you really just want to skip ahead to the bit where it sounds great and feels amazing. You’ve got to do the scales and the beginners’ pieces to play the symphonies. The work at the start is really worth it. It just takes time and perseverance.

A little way into the programme I had a run where I suddenly realised I was listening to my music and enjoying the surroundings instead of thinking about how I was breathing, how my pace was, or how long I had to go. I was just running and it was wonderful! I have no doubt that you’ll get there. 🏃‍♀️ 🏃‍♀️ 🏃‍♀️

[misswobble Graduate in reply to MissUnderstanding]

Good analogy.

Practice makes perfect 😀👍

[Andy6659 Graduate]

Keep going and u will feel better by the end of it x just take ur time

[Liono Graduate]

Well done! That's the hardest run done. As others have said, it is SO worth persevering. I always hated running when I was young and was surprised when I realised I had 'got the bug' after a few weeks! But I found there are many benefits to running other than improving your physical fitness. Most notable to me was the increased confidence it gave me. This forum is also the secret weapon you need to succeed btw 🙂

Good luck, we look forward to hearing your progress!

[XenaZelda Graduate]

well done, I’m a newbie too, I am 59 and having registered on this forum a few months ago and read everything and a lot of posts I am now on week 5 run 3, I started off too fast in the first 2 weeks and had to rest longer because of knee pain and out of breath but reading all of the advice on here to go at a slow pace, strengthening exercises, it worked, no more knee pain and controlled my breathing, I think also run tensed up causes a lot of the pain, I have learned to relax and ensure my steps soft touch the ground, it is really hard starting out at first but take all the advice from this great forum (I did that by reading relevant past posts) and you will feel more comfortable and starting enjoying it 😃

[Chinkoflight]

Yay, jump out of that bucket into 1/2. The first one's feel a bit strange if you've not don either the walk/run thing or even run before. But really, the first run has your head in so many different places. C25K is a cunning programme, it leads you to unexpected places, and it's prime purpose to get you to run for 30 minutes will be achieved if you stick with it. Running will sensitise you to all sorts of feelings and body and mind awareness. My journey, absolute non runner, M70, health problem when I started in April. I was definitely a no hoper starter but used this forum and all the advice from mentors and now just love running, jogging would be more accurate! 😁

[PompeyMike56]

Well done FrogBucket ! That's probably the hardest run done, keep it going ! From a fellow newbie ! 😀👍

[Swimming24 Graduate]

congrats FrogBucket in taking the initiative and starting this program. We all have our droughts and secret fears. But if you allow this program to guide you and take it slow and steady you will never look back. I graduated a few months ago age 68, and I can say now it has been the best thing for my health and well-being, There is so much support on this site and you are now part of a big friendly family who will help you reach your goal. Like many others on hereI never thought these old legs would manage to run for 30 mins but if you trust the program you will get there. Stay positive because you are already a winner 👏

[KC0587]

I’m sure most people will agree, that it’s a completely normal feeling in the beginning. Keep pushing through and you will be amazed at how your body adapts over the weeks.

Focusing on your breathing really helps. Around week 4 the breathing technique clicked for me and I was well away!

You can do this. This is probably the consistent I’ve been with any exercising. It’s such an amazing programme.

Good luck 😉