First run

[52Menopause]

Hi I have just got my first treadmill and done my first couch to 5k run, I'm not confident to run outside yet, has anyone got any advice for a beginner.

[MissUnderstanding Administrator On a break Graduate]

Welcome to the programme and congratulations on completing your first run! If running on a treadmill works best for you, that’s great!

We’ve got a guide to the programme here with lots of helpful hints and tips.  Well worth a read.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping. That’s probably slower than you expect it to be. Most of us go too fast! Recovery days between runs are absolutely essential too. Have fun!

healthunlocked.com/couchto5....

This site is full of virtual run buddies who will share your journey and cheer you on. Really good luck! 🏃‍♀️🏃‍♀️🏃‍♀️

[ReyC Graduate]

hooray! Well done! You should be really proud 😀

I personally think that week 1 run 1 is the hardest run there is. Committing to the programme, doing somthing new is not easy but you have taken the first step!

My advice is to stretch after the runs - there will be some good advice online on what to do. I never skip my stretches and It really helps your body settle into the new activity, and avoid injury.

Second big one for me is to not let a bad run or one that felt harder than the previous when you thought it would be easier get you down. They happen to everyone, they don’t mean you are bad at running or can’t do it, you absolutely can. Bouncing back from a bad run is a skill to master and one that will help you in your running journey.

Final one is to keep posting here- this is such a lovely place for encouragement and advice. It’s kept me going through some stumbles in the road.

Best of luck and enjoy it!

[52Menopause in reply to ReyC]

Thank you so much for your advice. I will try post each day I run. Just. Got to start a new routine with working and going to check on my parents, and seeing my grandchildren. 😀

[backintime Graduate]

well done, I did all the C25K and then up to 10K on the treadmill before venturing outside, it can be done

apart from the brilliant advice you've already been given, I can give some treadmill advice!

get some music that you like and learn to daydream it can get very boring on the treadmill with no other distractions (mine is in my basement, not the best view of the lawnmower, bits of wood and a couple of old bikes!)

music saved my sanity and stopped me fixating on the time and distance. Once you get to the more constant running, (rather than the run walking where seeing the time is helpful) start covering up the display with a towel or it can seem such a very long time without the normal things that you would see outside.

I put the incline up to 1% unless I'm really tired as "they" say that it simulates outside running better - that's entirely up to you

[Sybilw Graduate]

Don’t overthink things! Please just trust that every run is possible because if you start a run thinking it will be impossible you’ll fail. It might be hard but entirely doable. 3 things need trained - you heart, lungs and brain. Good luck.

[Running_at50 Graduate]

Well done on starting the program! I also didn't feel confident going outside as I'm a larger lady but you know what, people are more likely to be praising your efforts than putting you down. The only advice I can offer is take it slow, tortoise slow 😂 I am still pretty slow, I'm doing this the second time round, now on week 8. And don't beat yourself up if a run felt bad ( I always say there's no such thing as a bad run, you went out and that's good enough) good luck with your journey x