So, I'm a 40 year old man, 5'10" 12st - decided to give running a go. Started out all OK, got through week 1 fine, first attempt at week 2 run 1 my legs just did not want to go - went home feeling like a total failure, but tried to suck it up and try again. Next time out, went through the first 2 run sections with no problems, then got pain in the top of my foot/ankle. That was two weeks ago, and it's just feeling better, but I feel like such a complete failure since I'm going to have to start all over again from the start - I just can't make myself try again - having to start again isn't progress, it's just failure and I hate myself for failing.
Don't know why I'm even posting, just need to vent as I feel utterly useless.
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Raven82
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Firstly, thank you for posting. And second, I’m sorry to hear that you feel useless and a like a failure. Please don’t feel that way, maybe think of it as more of a minor setback. Pick yourself up, dust yourself off and try again.
I understand how you’re feeling, my boyfriend got a groin injury on week 2 run 3 and he’s been resting for almost 3 weeks now and he said the same as you. He feels like a failure for getting injured so quickly. He tried to run too fast each time, even though he knew to take it easy.
Please know that you’re absolutely not a failure and you can do this, I believe in you.
Just take each run real slow with small steps and do slow jogging. Take it one run at a time and do please post your progress on the forum and we’ll be here to support and encourage you every step of the way.
Please don’t give up! You got this! Starting over doesn’t mean you’re a failure, it just means you know what to expect this time round.
I hope that maybe I’ve convinced you to give it another go. I’m rooting for you! 🤗
Please also check out this link, if you haven’t done so already. Lots of great info there….
You're being incredibly hard on yourself. Ease up brother. You're relatively young ... not overweight - you've get everything going for you. But I suspect the infamous male running ego is at play here ...
Can you give us background as to what state of fitness you have currently? Do you do much walking? Cycling? etc etc ?
Not particularly unfit - fully capable of doing 3 days hillwalking carrying camping gear. Generally reasonably active, but not doing any formal 'exercise' if that makes sense?
I just feel so useless having felt like I was making progress to have failed and have to go all the way back to the start - that isn't progress. Whatever I do I can't get away from the fact that I failed.
Is this something you feel often in life generally or is this something new? You talk about 'measurable success criteria' ... are you generally used to succeeding at stuff you set out to do?
Additionally ... in Week 2 ... "my legs just did not want to go" ... did you consider yourself to be jogging or running? There's a difference.
Also ... are you aware that the program is actually time-based and not distance? So despite the title , the objective is to be able to jog (not run) continuously for 30 minutes, 3 times, in Week 9.
Whoah! We don't use that F word, they were practise runs, I was 63 when I started C25k and am surprised I lived through the first few runs, then I found this forum and read loads of posts and learned to slow down. Aches and pains, stretches and drinking more water. I'm still slow but can plod on for hours. Take a few rest days, work out what hurts and why and do a week 1 run and see how you go.
I'm almost envious, you are at the very beginning of your running adventure, it's not easy but worth it so worth it.
No f words allowed here... except fantastic... fabulous and fun! Please don't give up...
It is so hard, after setbacks to keep trying again... blimey.. the number of times over the last three years I have been so close...but... stay here.. read the posts... and know... that you may feel alone, but here, you never run alone.
Take it slow and steady...there is no such thong as too slow... as ling as you do not stop... you are doing fine.
Did you check out the pinned post on How to run C25K... loads of great advice and support there...
Thing is, I *did* fail though - I set out to do something with measurable success criteria, did not complete that thing and now have to start again - whatever way up you turn it, that's a failure.
The problem here is that your success criteria is not good. Any run is better than no run. Putting on your running shoes, getting out of the door, doing a warm up walk, and beggining to very gently run is a success. What you need to understand is that every run however slow, however short, is a progression, and a step to becoming a better runner. Every run makes you stronger physically and mentally. The biggest mistake many runers make, even experienced ones, is to push too hard, to try to go to fast. You should guage your run in terms of effort, not speed or cadence. Think of your effort as a scale of 1 to 10. 10 is the absolute maximum that you are capable of. Your C25K runs, and recuperation runs after finishing C25K, should be no more than 4 on that scale. Success, is getting back on your horse and having another go, failure, is telling yourself that it is impossible and giving up.
Running is as much a mind game as it is a physical one. We often talk about gremlins on our forums, and give various ways to banish them.
Here is what worked for me, and you might be able to see how some things might be adapted to work for you:
- I run super slow.., think you run slow enough? Run even slower. That really helped me in the beginning.
- I love running to music, it takes my mind of running and I always loved running to the beat. For some people podcasts work. I use the free version of Spotify.
- on my second or third round of Couch to 5k, I decided to use not the NHS app, but the Zombies, Run 5k app. It gives you an immersive story while you run.
- I love planning, so I really enjoyed planning where I run each run. So exploring new routes might be a thing, but for some having a trusted old route is important. I use the free version of Footpath App to plan my routes.
Not sure any of this helps, but hope you find something that works for you.
You have week 1 in the bag, so well done. You got this!
There is certainly no failing here - you are just trying it out, and practising. Do, I urge you, read the pinned post guide, and take it slow and steady.
You may be expecting too much for your first experiment in running, so I would urge you to take a break, read up on the hints and tips on here, from all sorts of people, young and old, fit and unfit, healthy and not so, and have another go.
I know I have started again so many times but the support on hare is fantastic, so stay with us, and give yourself a chance!
I had to end my first attempt at C25K at the end of week 1. This was the first week of lockdown in 2020.
I had the tiniest of climbs during one of the run sections and it did for me.
The final run section of that saw me with a stitch, nausea and cold sweats.
I was ill the week following it.
Did that put me off? Of course not.
I started again a few weeks later, and got to the end of week 2.
Then I read the leaflet that came with the course of pills I was taking at the time (a six month course of Roaccutane) and spotted the "Do not do strenuous exercise while taking this medicine."
On top of that I was also getting very dehydrated as I wasn't drinking nearly enough. This led to painful constipation. (I wouldn't realise this until I joined this forum and read up on the FAQ.)
I waited a whole month after I'd finished the pills to try again. This time I continued through to the end of the programme. I found this forum part way through week 3.
And then during my final run of C25K, I made the mistake of pushing for the 5km target. I made it, but I also gave myself a doubly sprained ankle, which had me hobbling painfully for a couple of weeks, required two physio visits and stopped me running for a month.
Did that put me off? Of course not.
I started back gradually, with very gentle jog intervals as recommended by the physio. I gradually worked up to restarting C25K and completing it again a few months later.
I think the clue is maybe in the first sentence of your post and perhaps the feeling that C25k should be easy for you. Maybe you ran too fast? I think it’s a similar thing to people finding w6r1 really hard. After doing a 20 minute run with no breaks on w5r3, going back to walking and running intervals feels like it should be easy but it isn’t necessarily. I agree the best advice is to slow down and work through the programme without any pressure on yourself.
Exactly, that's the key "no pressure". The pace should feel relaxed and easy, if it doesn't, then you are tryin too hard, and going too fast. Run easy, that way you are more motivated for the next run. Pushing harder is counter productive.
Hi Raven82, Did you ever play snakes and ladders 35 years ago? If you did you’ve just landed on the head of a small snake and are down a level but probably not back to square one. Keep going, you’re still in the game and haven’t failed.
If you can identify what caused the ankle pain then address that when you start again, if not, then simply run more slowly, much more slowly.
I’m looking forward to hearing from you again in nine weeks when you finish.
Someone above said you’re being incredibly hard on yourself and I agree. However, it sounds to me like you are determined and that can only help get you out again.
All you’ve suffered so far are setbacks. Ultimately there are potential answers to these and ways to mitigate them. You only ‘fail’ if you give up completely I reckon.
I’m not a dissimilar age, a little older, a little taller and a little heavier and when I started running at 41 (hence the name - I’m forever 41 on health unlocked 🤦🏻♂️) I got loads of niggles and pains. Most are telling you something, and are things to learn from.
I found the key was to really start slow (I’m sure others have said this above but I haven’t read all the replies). We really do mean slow - slower than you can imagine! From memory the C25K app makes you walk briskly and to a point where it is just too quick to be a walk. Don’t go faster than that (yet!!! Speed does come later after you’ve built a base and your body is used to running).
Also the foot pain could well be that your laces are too tight. I know I assumed that I’d need my trainers tight and secure but after pain and numbness I found out that this is not the case and your feet need room to swell with the effort etc. It’s worth loosening your trainers off a bit and seeing if that helps.
Agree with the looser trainers thing. It's only after 9 years of running that I've realised that my feet feel best when my trainers are loose enough to get my feet in and out of them without loosening them! Hence, I no longer need to tie and untie my trainers when I go for a run And yes, really low effort running is the key. Lower effort than you think
I understand your frustration. You sound like you are a perfectionist and view life in terms of targets which are either achieved or not.
Maybe on the matter of running you could try to view it in a slightly less black or white way? The programme does really work but there are tweaks to be made for one’s individual circumstances.
You found on week2 that your legs were refusing and then, powering through, your foot was painful….You are finding out stuff about your running that isn’t that you can’t do it but that a few things need to be adjusted.
Suggestions in the other replies that seem sensible are :
1) hydration, are you drinking enough water in general and specifically the day before your run? It’s very warm for running at the moment and hydration is probably more important than ever.
2) are you doing a warm up ? There is a NHS warm up video that you could use. (An exercise teacher told me the older you are the longer the warm up should be. I’m pretty old so need to concentrate on this better myself) and do the warm up walk as you start the run too.
3) are you going really slowly? Even though you are young and fit, try doing the slow, conversational pace running. Once you have established your running you will have plenty of time to push yourself further and faster. The slow jogging technique as in the video of the Japanese professor really helped me. You aren’t looking to be red faced, panting, exhausted, (well in the heat that might be inevitable but in general…)
4) many previous posts on here have mentioned getting shoe tying right for one’s own foot . Different tying techniques apparently make big differences to foot problems. Try out looser/re doing the laces to get a better feel.
I totally get that feeling that you’ve let yourself down . Try to ride over that disappointed feeling and plan for the next run on what you’ve learnt about yourself so far. Not all runs will feel the same. Persevere with the programme as this present set back will then be only a hiatus not a full stop.
Best wishes and please tell us how you get on as you progress.
I think many of us here know how you feel because many of us have been there...I've been through C25K several times, some with more success than others, but every time I've had to restart I've been amazed how much easier that has been than the first time. About 8 years ago I decided something needed to change with my lifestyle...c25k was that change...I ran with my partner who then got injured because he wanted to go too fast...I stopped so that we could do it together. 6months later we managed to complete it. Then another injury, then restart and completion. In 2018 I was advised to stop running due to a back injury...I was gutted, I'd just signed up for my first half marathon. About 18 months ago I got the all clear to run again and I'm on my 4th attempt at getting to 5k in that time. Kids, parents, work etc have all got in the way. I know I'll get there...but it takes time. Give yourself the grace and support you would give to others. If this happened to your best friend I'm sure you wouldn't think of them as a failure so give yourself the same consideration you would give them. It's frustrating but you will get there...but it doesn't have to stick with the 9week timetable. I'd wager that most here take more than the 27 runs...most of us repeat weeks and get injuries. Take it steady, go slow and you will get there.
Failure is only by giving up, I'm now on my 3rdor 4th attempt at C25K, problems or life got in the way, never have I failed because it's always been waiting for my return. You sound a bit like I was in my 40's outdoorsy and strong, taking multi day hikes in your stride, but now you need to learn how to run, learn to be light and gentle on your feet. Search out "Slow jogging" it's the way to go.I'm now due to start week 8 it's taken me about 12weeks to get here but I am here and that's a success.
Hi Raven, The first time I did Couch to 5k (about 4 years ago) I quit on week 2 and didn't go back to it until a few months ago - and I really regret that. I am now on Week 9 and my last run is on Saturday.
What went wrong for me was that I got shin splints and could barely walk let alone run. I thought I wouldn't be able to do it after that.
I've learned a few things since and these might be relevant for you.
#1 Wear the right shoes - very important. I had a pair of cheap supermarket trainers and they were the worst thing I could have used. You could also try running on grass instead of hard surfaces (if that's what you were running on). Decent footwear absorbs impact.
#2 Try not to land on your heel but on the flat of your foot.
#3 Although this is running, when starting out a very sedate jog is best. You can always build up speed later. I found the early weeks really tough because I was just trying to go too fast. It was impacting me badly and I was just getting out of breath.
#4 Something I never did either was warm up exercises. Particularly helpful are heel to toe rolls and high knee steps.
Give yourself a bit of time off but with the intention of starting again. Take it very easy and enjoy it. Since I gave up last time I've been diagnosed with high blood pressure. Maybe if I'd carried on I would have been okay. So a fifth point ...
#5 Keep in mind why you wanted to run in the first place
hey Raven82 …my ears are ringing hearing the F word!!!!
F-first
A-attempt
I-in
L-learning
If at first you don’t succeed, try, try again…some runs are hard, some are easy..some days are hard, some are easy…slow your pace right down, don’t listen to the gremlins in your head…shoulders back, chin up…get some good music in your ears and repeat that run…if it starts to feel hard…slow down some more….you’ve got this,..we’re all here cheering you on…you’re not alone feeling like this I promise x
I'm 20 years older than you. A year ago I could not have even contemplated run 1. Six months ago I could walk for 10 minutes ... sometimes. Today I ran for 30 minutes and graduated C25K. I have gone from being an old man to someone who is capable of running for that long ... sometimes. I hope to build from here.
Absolutely far and away the hardest run was run 1. Because the hardest battle is not your legs, but between your ears. This is the same as every other aspect of life: we are capable of extraordinary things, not impossible things, but extraordinary things. There is much we can do. But we have to want it and we have to truly believe it.
A constant repetition of the word is not going to help you to push through. I have been deep, deep down in the very depths of despair and at those times I could not have done what I did today ... though it would have done me a very great deal of good had I done so!
Is C25K what you want to do right now? Is it really? Think about it very seriously. If it isn't, just move on; no harm, no foul. If it is, then you need to find a way of stepping out of your own way.
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And yes, really low effort running is the key. Lower effort than you think 
Painful knees after Week 1. Is it the tarmac?
Week 7/1 after holiday rest period
Week 3 Run 1 Failed ‼️
Week 1 Result!!
Week 1 done! 
