I’m Steve and am so unfit. I was diagnosed with prostate cancer in December 2021 and last year was a bad place for me due to cancer treatment.
So after getting the all clear, I need to do something for my body, head and heart! Am petrified at running again as I am unfit but want to do it. I need to do it!!
Any support and encouragement appreciated.
Congratulations on deciding to do C25K! It's a wonderful programme. I'm just wondering what you're afraid of? Read the FAQ pinned post and give it a go, you might surprise yourself.
Come here whenever you like, to celebrate your successes, or for encouragement when a run doesn't go to plan.
Good luck 👍
Welcome !And what a great thing to do to celebrate the all clear .
Absolutely nothing to be petrified about!
First thing is have a good read of the programme guide here .
healthunlocked.com/couchto5...
It's full of helpful information to guide you through the programme.
Take all the runs slow, stay well hydrated and do the after run stretches mentioned in the guide , and come back here and tell us how the runs go .
Remember to take at least 1 day off between runs.
Most of all, Enjoy the journey!
Welcome... ! Well done you for beginning this!
Nothing to fear, except fear itself... you have had some great advice and links from Instructor57 , please check them out...!
Then keep posting here, take it slow and take it steady, and know that you may run on your own... but you never run alone. We are right here !
Enjoy!
thanks everyone. Feel so excited to get out there tomorrow come rain or shine! Will update as soon as I come back
Hi SteveB2812! I am sorry to read about your diagnosis, and hope that you were able to beat it through treatment! I understand that feeling of needing to do something for your body, head and heart- I was diagnosed in November of 2021 with blood cancer. I too was in a bad place for that first year. Getting outside and moving is great therapy. It has so many benefits. I have found the people here to be very supportive and offer good advice. Just be sure to listen to your body- it’s been through a lot. Take it slow and easy. I for one will look forward to your posts!😊
ah thank you so much. I hope you are doing ok now after your diagnosis? I will update for sure. Can’t wait to get out there tomorrow and begin 😉
We’ll be out there together (in spirit anyway 😉)! I do feel I’m in a better place now, thank you. My cancer is treatable, but not curable, so it plays a lot of mind games with me if I let it. Running has helped that immensely! 🏃♀️. You’ve joined a great group!
I understand that. It’s tough some days. I describe like a shadow that is always following me but absolutely running is something I used to love a few years back.
It certainly looks like a great group on here
Hello Steve, I have not been on here for a long time as I really fell off the wagon but you and the wonderful folk on here have inspired me to dig out my kit… last time I got to week 6 but caught flu and lost all mojo… starting again.
I hope you do not mind but I have been thinking about your ‘shadow’ and the comment you made… I just wonder whether a little re-framing might help? I think I can understand how you feel, in that wherever you turn your ‘shadow’ is there as some threatening presence?
But actually you can only have a shadow when you stand in the sun… so perhaps that shadow thought could be reframed into a lovely reminder that you are recovered and are standing in the sun. Shadows are generally all behind us after all… kindest Alice
Good for you to get back to it again and running. Keep that running kit out in the open 
Yes I could of rephrased that 'shadow' comment for sure. So what I actually meant by that is that every three months I have to have a PSA blood test for the next 6 years. So it is always a constant reminder of what I went through. So I always get a little nervous every three months waiting for the result to come in.
But....I am a survivor and that is a great feeling. I can only deal with what is in front of me, the past cannot be changed so why worry right?
x
Absolutely! And you got me back out there too. Thank you
You’ve been through a lot and I can totally understand where those nerves are coming from. The main thing is to just give it a go. That first run after a break when you’re worried about what sort of shape you’re in can be mentally tough to start. Once you’ve done it, you’ll be a runner who ran today, or yesterday, or just a few days ago and that makes a huge difference when you come to your next one. No judgement of yourself-just celebrate that you’re running again and before you know it, you’ll be back to where you want to be.
Wishing you a very happy run 1 and many more happy minutes in your running shoes 🏃♀️💪❤️
thank you so much. Will be great to get out there again
Just adding my support, SteveB. All the best as you head out for your first run tomorrow.
Hi Steve, firstly it's brilliant that you have the all clear. I've been a long term supporter of prostate cancer. Secondly, the C25k programme is absolutely brilliant and if you follow it to the letter and keep consistent, you'll get there. Keep at it because you certainly deserve it 🙏
As they say “it’s all attitude”. You have a great view of your front windshield, lots to see going forward! Your back windshield shows that you survived & went through this past year. Look forward & make sure to pat yourself on the back don’t fixate on running distance! Congratulations on going to the start line. Congratulations 🎉
I was really unfit at the beginning Steve, and am nearly at the end of the programme now and feel so much better. It sounds like you’ve been through a lot so I’m sure you can do it… my advice would be to make it as enjoyable as you can so that you have a good chance of continuing. That’s different for everyone but for me it’s been great seeing the changes to people’s gardens and trees during spring and now running through the local wood with all its wildlife.
I wish you all the best with it, you can smash it!
thank you so much! I know I will get there and need to change so will start tomorrow and give it my all
Good luck Steve! Enjoy your run, you will smash it 👊🏻👍🏻
Steve,
I've never been in your position with regards to the prostate but I've done C25K several times and I've NEVER been below 20 stone, this last time I started I was over 25.5 stone.
For a start, forget the 5k part, think of the program as Couch to 30 minutes.
Just take it slow and steady, speed isn't important, just aim to finish each session and there isn't such a thing as failing, if you don't finish a session then think of it as you practiced it.
Post up regularly and people will answer, they're a brilliant bunch of people on here, no one judges you since we've all been in your position.
You have the hardest run of the program ahead of you, the first one, you CAN do it.
Wishing you all the very best on your running journey Steve.You can do this 🏃♂️💪😁
You can do this. I started when I was 65. It's the best thing I've ever done. Everyone is so friendly on here and will offer loads of support and laughs
Just adding my support to you but also to say you’ve faced cancer which is the scariest thing- running will be a blast after that. Your mind and body will love you for it.
Take it easy though no Usaine Bolt running just yet 🤣
Best of luck Steve 👍🏼
Welcome and what a good decision you’ve made to start C25k. Sounds like you’ve had a very hard year or so and need to listen to your body and not try to do too much too soon. The programme works when you go slowly and steadily! I started running in my sixties and it makes me feel so good about myself. I hope you find the same.
really pleased to hear you have the all clear, it must have been a hard year last year. You can do this, believe in yourself and remember slow and steady winds the race!
Hi Steve, deciding to start is the first big step. I would say be kind to yourself and go at your own pace. I repeated some weeks because I didn’t feel ready to move on. Good luck
Well done for starting C25K, follow the links that Instructor57 has given you, I started at 72, and the help from this forum has been invaluable, it took me 27weeks instead of the 9, but that was my own fault for NOT following the links and advice above!!🤣. but from then on, I progressed, eventually doing 10 miles for my 75th. Injuries along the way, achilles tendonopathy ,pulled muscles , but help was always at hand from this wonderful community. You can do this!!!
wow that is fantastic! Thank you so much
Good morning, SteveB2812! So glad to hear about the all-clear. I don't know how old you are but there are people on this site who began running in their mid-70s so if you have even the least amount of energy you CAN do this! Week 1 is fairly straightforward: 1 min run, 1 min walk and after a few repetitions of this you really do gain the ability to do it fairly comfortably as long as initially you don't go too fast. Just put one foot in front of the other and you're off. If you can walk, you can run ! Good luck.
Steve you’ve made me smile. You’ve battled the cruelest of diseases and have beaten it - I know if you can handle that, the treatment and all of the rest that you’ve had on your plate as a result of it, you can do this. Given what you’ve been through, there is nothing to fear here - give it a go and I’m absolutely certain this will be something else you will tick off your ‘I’ve done this’ accomplishments. Good luck and enjoy 😊
that is so kind of you. I will do it for sure. It’s just another milestone to get through and then the London marathon will be calling my name next year 😂
steve, your post from 6 days ago has stayed with me and I’ve been wondering how you’re getting on? Hoping you’ve overcome your initial fear and have had a go . Take it easy 😊
Hi SteveB2812 congratulations on getting past your cancer. The C25K is a fab programme as it is very gentle. I started last year and I was really out of shape but I am now running three times a week. I was convinced I'd never run again but this has been so good for me. Just take it easy and enjoy it. 😉
In general as long as you are comfortable walking for 30 minutes at a reasonable pace you can progress to couch to 5k. However if you’re not comfortable walking for 30 minutes build up your walking first. Either way you’ll start to feel fitter in 3 weeks or so (that’s why the biggest step in couch to 5k is in week 4, because you’re ready for it then. It’s a really well designed programme with good science behind it).
Hi Steve I don’t often comment on the site much as I graduated last year but I do read the posts regularly. I felt I had to reach out to you and firstly applaud you on starting on this new journey. I started the programme for health reasons and it has been the best thing for my mental and physical health. Start slow and build yourself up slowly. It really does not matter how long it takes or how far you trot/run. I say trot because I am still slow but the benefits I get are worth the effort. Have a enjoyable experience and celebrate your successes no matter how small 🏃🏼♂️
thank you so much. I really need this so am giving it my all
Hi Steve - terrific that you are even considering this - what an inspiration you are proving to be for us all already! and you've come to the best place for support and excellent advice. I definitely have days when I just can't see myself continuing due to setbacks of one kind or another, but the one thing I do know is that I've always felt better for giving it a go, even when I couldn't get far or was in pain or just feeling like a failure...your body and brain will thank you for just getting off the couch and out the door.. all the best and don't be afraid to take those first few steps....
totally agree. It’s about getting out there and just giving it my best. Thank you again
Every one of us sabotage ourselves with negative thoughts.... I'm too old , too fat , too unfit, medical issues yada yada. You've been through scarier things than a couch to 5 k and come through it all.
Just start slow as you can go , plenty of water the day before . Eat some porridge or a banana an hour or two before you go out.
Don't skip the warm up/ cool down Walk and stretches afterwards.
Jump straight into your running gear in the morning, don't give yourself time to think , just go.
Best of luck
Hi SteveB2812
How did W1R1 go?
🐱 Katnap 🐱
W1R1 was not too bad. I had to slow down on some of the 60 sec runs as I was getting out of breath and had to walk the last 2 minutes plus 5 min cool down but did it!!! So chuffed with myself as I thought i would collapse haha.
Actually cant wait for the W1R2 now 😀
Awesome! Many have done it before you and many will follow. Trust the programme and you'll be fine.
The first 3rd is to get your body and mind prepped and used to running again.
The second 3rd is the business end and really turns you into a runner.
The final 3rd is practically a victory lap! Enjoy it!
Just remember to take it easy and make sure you have a running goal AFTER graduating
🐱 Katnap 🐱
Unfit
So unfit I couldn't run when I should have in week 1
Week 4 feels like a huge step-up - I feel so old and unfit!
Is anyone else this unfit
Hugely unfit in need of help! ☺️
