Newbie here 👋, completed my first run this afternoon. Already feeling my legs are stiff but that’s a good sign I reckon, no pain no gain and all that.
Hoping it will help me kick start my weight loss journey. I’ve about 4 stone to lose, my own fault for eating rubbish and not looking after myself. But that’s all going to change!
Looking forward to reading all your hints & tips to help keep me accountable until I hit the magic 5k. Good luck to all the other beginners! 🏃♀️
Well done for starting but remember to take things slowly and don’t push yourself too quickly…..I take at least 2 days between runs to recover and walk on rest days …also C25K trains you to run for 30 mins which is the average time for a 5k so I would follow the plan ( I pushed too hard and have learned from it). I have 2 runs left before graduation and can cover 4.46k in 30 minutes which is fine for me …you are doing a great thing just by motivating yourself to make a change and well done for that and as you said if you can change your diet too that will help massively as I have lost 2 stone by doing this plan and eating Whole Foods and healthy fats with low carb/high protein .good luck and well done 💪👍
Hello Zebra9 welcome and well done! for getting started. Here is a well deserved 🏅for your first run. I just graduated two days ago and can assure you this programme is an amazing experience and I hope it helps you to achieve your goals. My only advice is that you run slow 🐌🐌🐌 and if it aches, run slower and take more days rest. The programme is flexible in terms of distance, repeating runs or progressing slowly and this is great because it means we can all give it a good try in a way that works for us 😊 All the best! 👍🏼
Hi Zebra9 , well done on getting started. Please forget "no pain no gain and all that" right away though - one of the aims of the creator of the original C25K programme was to change that idea to no pain, no pain. See this interview: edition.cnn.com/2021/07/02/... You don't need to run 5K to complete the programme either!
If you haven't already done so, please have a read of the How to run C25K guide, as it has lots of useful tips, including on stretching, hydration, rest days and taking things at a comfortable pace. It's here: healthunlocked.com/couchto5...
Enjoy C25K!
A big welcome from me! I totally agree with Cmoi -“no pain, no pain” is what we’re all about here! As you get used to exercising regularly, you’ll most likely find those muscle aches get a lot better and stop altogether. While you’re on the runs, you’re aiming to be as comfortable as you can be by taking it slow and steady. The guide explains the “speak out loud in full sentences” conversational pace you’re aiming for. It might feel slow but it’s the best way to build up your running fitness.
Keep sharing how you’re getting on and you’ll find loads of support and encouragement here!
As has been said above, C25K is misnamed. It trips off the tongue far better than C230Minutes, which is what it actually is. 90% of graduates will not do 5k in 30 minutes, but will be running (fairly) comfortably at a nice, steady, conversational pace for 30 minutes. And that is awesome.
It's changed my life.
But think in terms of a that slow pace and aiming to move comfortably for the time you need to at each stage of the programme. And it's no biggie if you need to repeat a week or two along the way.
Good luck & happy running!
Thanks for all the advice and tips, really helpful. Looking forward to listening to the podcast for run 2 today.
Well done for starting C25K. For many here it has been a life changer. Most start C25K because they want to improve their health and fitness. What they don't expect, is that they come to love running, and by the end of C25K they are running converts. The replies above about taking it slowly are absolutely right. If on a scale of 1 to 10, 10 is the hardest you can possibly push yourself, then you should be running C25K at around 4 or 5 on that scale. Don't make running miserable for yourself by pushing too hard. We rarely continue to do things that make us feel horrible. Running should be enjoyable, so run at a pace that feels relaxed and relatively easy for you, that way you will look forward to your next run rather than dreading it. Welcome to the world of running, I hope you come to enjoy it as much as the rest of us do 
Good luck to you too Zebra9 ... this community is the best 😍🥰
Week 6, Run 1 - Done!! 
Week 1 - 3 runs done!
Week 9 run 1 -- done?
