I am a total beginner, I have just been reading all your posts to boost my confidence for the last year or two.. still stuck on this sofa.. so my time to get up and just do it !!
I got stuck in a rut after my son was murdered and stopped going out, just the usual drinking to block it all out... so in 2 years , I have given up smoking, I now only drink on special occasions and now just want to start living again and lose some weight.
I've always wanted to be able to run so just needed some help getting started, I know people will stare as I don't have a clue, my issue is I have sciatica that runs from my lower back down my leg to my left foot...before I start should I be getting a gait analysis done and get a proper pair of running trainers, what else should I be doing to start? Is the warm up enough or do I have to do some stretches? Should I run on grass or concrete? Any help much appreciated. Thank you so much.
Ash x
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Jam75-
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I am so very sorry regarding your son Jam75-, if you wish to start running go to a specialist sports shop and get an appointment for a gait analysis for the shoes that will suit you when running and also socks to match, the gait analysis will involve getting on a treadmill for a few minutes, after that the expert in the shop will show you the best running shoes for you to buy once you start running using the C25K app.
Take all your runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, so I wish you good luck Ash with your running journey with C25K, if you wish you can report your progress on this forum, we are all very friendly and helpful to new runners
Hello Jam75Here with you in spirit ... I just started too! I've decided to have a week or two just brisk walking 3 times a week to 'prepare' and get into a routine.
It sounds like you are a very determined person with what you have already acheived in the past few years ... I can identify with in in wanting to start life again 😗
You will have loads of support and encouragement in this lovely community to spur you on, like I have. Much love and luck to you and I look forward to seeing your posts.
Hiya, Thank you for your kind words of encouragement. Much appreciated. I have taken your advice and did a brisk 5000 step walk. I actually really enjoyed it too! Look forward to see your progress too. Blessings to you x
Welcome Jam75- ! I am so sorry to hear about your son .
To get started with C25K, the two best things you can do are 1, read the How to run C25K programme guide at healthunlocked.com/couchto5... and 2, then get out there and do that first run.
Useful advice too from AlMorr . As for gait analysis, you can get one and invest in shoes right now if you want, but it's not essential at this stage. Your needs and indeed your gait can change as your running develops, so what's right for you now might be less suitable in a few months. Comfortable, supportive (not totally worn-out) trainers that aren't too tight-fitting should be fine.
As for grass or concrete (or tarmac or gravel or whatever else) just do what suits you - I wouldn't presume to tell you where to run, because I'm not you.
What a trouper you must be! Losing my husband to cancer was bad enough. I hardly dare offer sympathy - your loss must have been so much worse.
But as for now - you have already done two things right. Finding Couch to 5K and finding this forum. First time around, the thought of coming back and boasting on the forum was often the only thing that kept my legs moving. And that includes Week 1 with its 60 second burst of running!
Actually, I found Week 2 easier. The runs were 90 seconds, but there were only 6 of them!
I would recommend investing in a good pair of running shoes and socks right away. No other special kit is necessary, although you will probably want to acquire some along the way.
Having said that, I also find my Garmin watch quite an incentive. I love uploading to Garmin Connect at the end of the week and looking at my runs on the maps. That has helped me to keep going on holidays - new maps to put it on. I've run in San Diego and Death Valley, Las Vegas and the Pacific coast in Oregon, and lots of different places in the UK. And on a cruise ship sailing past Stromboli. It's a sort of collection.
Whatever way you do it, welcome. You will not regret it.
Completing this programme is something that I'm sure you can do, you have overcome so much already . I wish I had got the correct shoes before I started, I didn't, and my knee issues didn't present until a few weeks after I completed. So I would say shoes are important, certainly they were to me, but you should manage the early weeks in any comfortable runners like Cmoi says.
I also have favourite running socks that I'm convinced help, and if nothing else I'm blister free ( Hilly marathon fresh ) not cheap but have lasted years.
Take extra rest days if needed. Keep well hydrated especially the day before a run, and post your progress, we'll be here rooting for you. 😊
Hi Jam75- in common with everyone, I’m so sorry to hear about your son, and not at all surprised to read how you’ve been coping with such a traumatic experience since.
Going from my own experience, I’d avoid putting extra barriers in my way. There’s something to be said for gathering the proper gear etc before you start, but I’d advise a slightly blunter approach - just do it.
I’m a fellow sciatica sufferer. In the end, the only thing that helped my condition was moving, both in terms of where I live and just plain good old walking. I’m not suggesting you move house, but I was left with no choice but to walk two miles a days as past of my commute, and this is what caused my sciatica to evaporate. I appreciate that this won’t be the same for everyone, as severity varies, but the best thing you can do to alleviate the pain is to get up off that couch!
I’d minimise the prep you do. The first few outings in C25K are designed to be easy and encouraging. You will need a decent pair of shoes, but don’t spend hundreds on a pair that won’t miraculously turn you into an ultra-runner. Instead, find a decent but cheap pair with good arch support - I still use a pair of Skechers which are very comfortable. You can always upgrade if and when the bug bites. Same with a pair of shorts or trackie bottoms and a light t-shirt.
I also recommend (if you haven’t already) buying a watch to track your runs and hooking it up to Strava or a similar app. I loved being able to see my progress and appreciate the support you can get through the social aspect of the app.
Similarly, plan a playlist to drive you through the sessions. Personally, I only run to Heavy Metal.
But the most important thing is to just take the first step and get out and do it. Seek out the warm-up exercises on the app and try doing these for a few days before your first run. This will get your body used to the idea of exercise. And ALWAYS do these and the warm-downs when you do start running, to minimise the risk of injury getting in the way of progress.
When you do get out the door, I promise you that the first walk/run will feel like a real achievement. Endorphins are a powerful drug! And don’t forget that you can repeat any and every run until you feel ready to advance. Go easy on yourself and set your own pace.
And come back here and tell us how you’re getting on. We’re all rooting for you!
Thank you so much for your reply, valuable information I can certainly do with. Much appreciated. You're right I just need to get up and go! I will download the app now and see if my watch can connect. Thank you once again for your advice and encouragement, I'll be posting real soon.👍
hi, I had sciatica recently. I would definitely get a gait analysis & assessment from a physiotherapist. Sciatica is related to the spine & you may need to start a program of abdominal exercises as the latest research suggests this can help prevent future attacks. It can be just back stretches (cat/cow) & basic ab strength, but it needs to be done EVERY day.
Your physiotherapist should give you a program that might also include single leg strengthening. It depends on your current strength.
Thank you so much for your reply, the physio gave me lower abdominal exercises which have really helped, so will continue with these as well as C25k. Thanks again.
So sorry to hear about your son, I can’t imagine how awful that must have been for you. Being part of this group has been great for me and I really hope it helps you… sounds as if you’ve come a long way already with improving your health. I have only just finished week 5 and I have never run before (I’m 53) … just never had the stamina. I always run on grass when I can … often dodging the dog poo!🤣All the best with the trainer shopping and looking forward to seeing you on here with updates.😊😊
Thank you so much for your kind words. I'll definitely be dodging the poop too! With my new trainers🤪 That would be amazing to get to week 5, well done! Looking forward to seeing your posts and your achievements. Thanks for your kind support. Happy running 🏃♀️
Firstly, condolences on the loss of your son. How dreadful that must have been and still be.
Ill stipulate this before saying anything else - ask your GP if running is wise if you suffer from sciatica.
Now to the running - all I tell you is what I did and what worked for me. Your journey will be different because everyones’s experience of this running lark is.
I was already walking for between 30/60 mins a day briskly so i had a decent base to start with. One day, bored with walking, I just donned my fitness stuff (an old sports bra, tee and leggings that had been lurking in a drawer for years) and just got out and tried Run 1 Week 1. I told no one. The family thought I’d gone out for my usual walk.
I’m not going to lie, it was challenging, but i did it. I then joined this forum which was invaluable. the guidance regarding hydration, rest days, stretches etc and the support and motivation really helped me.
So at that point I committed and told friends and family because I knew that I’d finish the program rather than tolerate the aftermath from them if I quit.
For me, three years on, i can tell you that the right shoes do make a huge difference but i didnt buy any ‘proper’ shoes until aroung week 5. I can also testify to the absolutely HUGE difference that hydration makes. Consistently staying hydrated rather than drinking water before or during a run is key.
So my advice to you is just have a go. whats the worst that can happen?
Oh, and keep coming back here for support and to let us know how youre doing. You can do this!
Hiya, Thank you so much for the advice and kind words.
I started my brisk walks and actually really liked them, the doctor has given me the go ahead so I can get going, I'll have to drag my children with me during the summer holidays! lol.
I really appreciate your advice and will take it all on board. Thank you for taking the time to reply.😀
I am so very sorry for your loss, and the impact this has had on you.
There are lots of very experienced people on here ( much more than me ). And sooo much encouragement.
But I would say it begins with the first step. To go try .
I told myself it was a half hour “walk” and it just about was that first time. That helped with the overthinking and possible barriers I could find- cos I can walk for half an hour.
I did it in comfy trainers and without anything expensive - as I didn’t actually know if it was for me.
Headphones help with listening to the program obviously and if you are anxious around seeing people - as you dont have to stop and chat .
I Initially went in the dark to be sure I could do it the first time around .🫣listen to your body- stretches and warm up walk are essential to help prevent injury. Grass can be cockly in my opinion but it’s what suits you. I do both with care - we have a LOT of rabbits here ! Don’t want to end up in hole !
Then as I worked through the programme I got better trainers, a watch - which helped track and encourage . Different gear, running belt etc - but it’s all optional- we do all seem to have our “thing” fancy leggings or something !!
I now have a running BULLY - he’s Heston my dog- he’s currently pushing me through. We are mid week three ( take three) and it was tough yesterday. But I know we can do it as (I have done it before ) and I know, he will know it’s trot day!
Wishing you all the luck on your journey- can’t wait to see you progress from that sofa !!
I love your reply, thank you. So lovely to read these posts of encouragement, lovely to know everyone was where I am once. Well done for your achievements too! Will get some fancy leggings😄hopefully in a smaller size soon. Will keep updating any progress. Thanks again for your kindness.
I would start with Couch to 5K. Its an app that you download. It gradually increases you runtime in easily manageable steps (sorry about the pun!). It takes 9 weeks with 3 runs/walks each week. Or, if you have or thinking about a treadmill, IFit is very good.
Hiya ! So sorry to hear about your son ……you are doing a great thing wanting to start 💪and even starting by brisk walking will prepare you for starting C25k in my opinion…take it easy and steady and build some fitness up over time ..even though C25k is 9 weeks long it’s not a target in my opinion and you can even repeat runs if needed and don’t worry about being stared at I used to think that if I stopped people would think you can’t run or not a runner which is not the case at all ! I would invest in some running trainers as these are great for walking too …the best of luck and wanting to start shows you have the motivation to succeed….Maybe consult your doctor over the sciatica issue but I think they may say excercise is good for that issue
Hey, Thank you so much for your kind words and support. I've started on the brisk walk, so it's a start. lol. The doctor has now given the all clear to run.. I better get started.😅 I look forward to posting again soon. Thank you for taking the time to reply, much appreciated. x
Hey Jam 75 - first up, total admiration and respect for all the amazing things you've done to claw your way back up after such dreadful experiences. Understandably you sound so hesitant...but please please congratulate yourself on your strength and determination to overcome awful adversity. You are an inspiration.
To respond to your question: A few weeks ago, I too was a total beginner - coming up for my 70th birthday and with a slight spinal scoliosis (which occasionally triggers sciatica). and no more activity than two dog walks per day.
I was inspired to join C25K when my daughter-in-law decided to do a Mud Run for Cancer Research (my sister is recovering from bowel cancer ) and I went to support her. "Hey!" I thought "there's only 45 years between us - if you can do it, so can I." The only trouble is - I said it out loud in front of my whole family, so......
Unlike you, I hated running, so I decided to stack the odds in my favour. First, I got a really supportive sports bra! Then I blew a fair bit on decent shoes (£165) from a running shop with gait analysis - which I am determined not to waste now that I've flashed out! Then I just started the programme one quiet morning in my local park.
Quite astonishing. It was (and is) absolutely do-able. I still can't quite believe it. I re-ran Week 2 because my knees started to hurt, but that strengthened them up a treat and I've had no problems since. Amazingly, my back problems have no effect and are not affected by, the programme. Sticking to NOT running on alternate days is very important and allows the body to strengthen. More astonishingly, I'm REALLY enjoying it and now want to continue running when I graduate.
Best of all is my growing sense of achievement and confidence....and, if I'm honest, pride.
Next best thing is this wonderful, helpful and supportive community - they've really really helped me and made it fun!
Hi, thank you so much for your message, and you should be so proud, you have done amazingly well, also good to hear that your daughter-in-law is recovering, that is an achievement in itself, love and blessings to her.
I looked online and found a shop called Runners Need so I have booked my gait for Wednesday am, I have seen the prices for the trainers, a little eye watering, but like you I would want to use them so will give me motivation. That's really positive to hear that the running hasn't affected your back,
I look forward to seeing your posts, well done and thank you for taking the time to reply to me. Week 1 Day 1 .... here we go👏
Small world - I went to Runners Need in Manchester because they were very close to me - they couldn't have been friendlier or more helpful....and the gait analysis was fun. In the end I bought a pair of Brooks Glycerin for (as you say) an eye watering sum of money - just thinking about the outlay encourages me out of the door every other day! Good luck on your journey...and I'll be watching out for your posts!
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