Tried to do C25k a couple of years ago but gave up at week 3 because I couldn’t keep up with the group, should’ve just repeated week 2&3 but gave up instead.
Recently started to walk the local Parkrun (55mins) but I don’t know why I feel terrified to try C25k again I could literally cry writing this. I’m 50 obese and so down.
many words of wisdom would be appreciated xx
No need to be terrified of C25K Nannawalk2run, although officially 9 weeks you can take as long as you like to complete the course, take all the 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, well done on starting your local parkrun, once you have completed C25K I am sure you will be very proud of yourself and able to complete it in less than 55 minutes, good luck.
🍏You are very brave to tell us all this…many who feel like you but can’t express themselves will be encouraged by any progress you make. Yo have taken the first step.. The good news is it’s okay not to be ok! We can help you… Follow the advice given by AlMorr…
Decide when you want to do the first run..
Put out your things the night before even if you plan to go later in the day.. have them ready and visible!
Drink lots of water EVERY day..
As you tackle the first run remind yourself you need to be a snail 🐌 and run as slowly as you possibly can
Follow your chosen coach, relax, and try to enjoy it..
If you are happy with this run, celebrate and move on to run 2 after a rest day!
If you feel it didn’t go well, call it a practice run and do it again after a rest day!
Do post again and let us know.. we would love to help you reach your goal!!
💦 🐌 🏃♀️
So proud of you this far - walking your Park Run that's an achievement in itself. I echo all AlMorr and Annie🍏 have said. Take it all at your own pace, absolutely no pressure. We are all right beside you. You and us, WE can do this!
Happy Running ❤️
Hi Nannawalk2run , if you've been walking parkrun in 55 minutes, you can do C25K.
And if you haven't already done so, do have a read of the How to run C25K guide here: healthunlocked.com/couchto5... as it has lots of helpful advice.
Also, please forget the idea of keeping up with a group. You are not a group. You are you. If you find it fun and motivating to do C25K with others, great. However, if it puts you under pressure, forget it. You need to find your comfortable pace, which might be slower than others, or faster. No matter. We don't all run at the same pace or enjoy the same types of runs.
Finally, remember that C25K isn't supposed to be a pass-fail test. I personally loathe the way it's now so often billed and viewed as a one-off "challenge." As its original creator explains, that absolutely isn't the idea: edition.cnn.com/2021/07/02/...
Why not give it a go again? One run at a time. For you, not for anybody else.
Have a read and see how many others have attempted the whole program more than once, I am sure pretty well everyone will have repeated runs for one reason or another. Do what works for you - one little (slow) step at a time.
In my case, I "started" three times. Only on the third attempt did anything stick.
And then I got injured doing my graduation run, had a month with no running and had to start again from the beginning…
Forget any group for running. Most of us here did Couch to 5K as a solo effort. (Me because I did it as my half an hour of allowed exercise during lockdown.)
"Comparison is the thief of joy."
Hi there! You’ve come to the right place for lots support, and I echo everything that everyone’s said. One thing that really helped me get started was Japanese slow jogging, have a watch of this little video:
m.youtube.com/watch?v=9L2b2...
You definitely got this, patience and positivity, and step by step you’ll get there 🏃🏻♀️
That video also inspired me hugely.
Just adding my virtual voice of support to all the others. You’ve made a really brave decision to start and often, even saying our new goals out loud to someone is scary because it makes it real. Emotions are funny things and fear is often close to excitement. They’re easy to mix up! When I’m feeling nervous about runs (which still happens over eighteen months later!), I try and think about what specifically I’m worried about and what I’ll do if that happens. Usually it’s that I won’t be able to finish, and if that happens, I’ll just have another go and remember that I still ran and that will still have made me fitter and stronger.
You’re embarking on a new journey and how quickly you move through the program is totally under your control. The great thing about the runs is you don’t have to think about when to run and when to walk because it’s all in your ear. All you’re doing is gently jogging along when you’re asked to. Most of us feel like we ought to be going faster than we are, but that’s a voice we don’t need to listen to and we can remind ourselves that pace doesn’t matter-it’s the very fact we’re running that will make us fitter and stronger.
There’s absolutely no shame at all in not continuing with the running group that wasn’t working for you. An experience like that can easily knock someone’s confidence and there’s no judgement at all here. The timing wasn’t right then and it sounds like it is now! You may find you much prefer running without the pressure of keeping up with a group. We all go at our own pace and running alone often allows you to thrive because you’re able to tailor it to fit you perfectly. I love the solitude and peace of being on a run alone. Hopefully you’ll have a positive experience too.
Just wishing you lots of luck. Come back with any thoughts, worries, questions, successes and celebrations. So many of us have been where you are and we’re all ready to cheer you on. ❤️
please don't beat your self up ..you are doing an amazing thing just by walking a park run !! Any exercise is brilliant I would advise to start slowly and work up from there …I would focus on more protein and less carbs …good luck and well done for making the first step 🙏
Well done for starting again - and you already know you've managed 2 weeks in the past, plus you are walking the Park Run in less than an hour - you can definitely do this! You'll have heaps of support. For what its worth - if you are going to begin outside, I suggest finding somewhere really flat - and possibly soft to start with - I had a cricket pitch near to me that I made a beeline for after my first ridiculous choice of a hilly loop. Also, I go early when its cooler and there isn't anyone around. Everyone's journey through it is different and many people start several times before getting all the way through. Plus you can repeat individual runs or weeks as often as you like. At its most basic its just putting one foot in front of the other 🙂- like others have said, you have been so brave to post - you might find that everything else is actually much easier than you feared. Give it another go and check back in for lots of encouragement from everyone here who will definitely be cheering you on and supporting you as much as they can. 🙂
Keep going, you are starting it by walking, perhaps you could fo 10 seconds of a jog, and build on each time. Don't worry about the time, just get a few seconds of jogs in and they will soon become minutes of jogging. If for some reason you don't feel like jogging power walk for 10 seconds. Good luck and just remember you are being active and moving forward.
Hello Nannawalk2run and thank you for sharing your story. I'm also 51, classed as obese according to BMI (I don't really pay too much attention to that) and I completed c25k last year. I know how difficult it is to get out there, my head is not the kindest thing to me but I have learned to hush it and go out and try. I still can't run 5k without walking but I enjoy the little 20/30 minutes runs I do. The best advice I can give you is just go slow, snail slow. It feels like you're not going much faster than a walk and that's ok, you need to do that to be able to keep it up. It takes time for your body to get used to running. Please don't feel down, you can do this. Just remember, one step at a time. Good luck x
you don’t have to run it, just brisk walk the running sections and slow walk the walking sections?
If you’re very overweight it could work out much better for you all round. Kinder to both your joints and body. I only say this as I was 17stone previously and planned to attack C25K when I’d lost, what I deemed, a reasonable amount of weight to safely attempt it. Tried at tentative run at 13 stone and knew I was still too heavy. Tried again at 11 stone and knew I could give it a shot. As I’ve an arthritic knee I had planned to repeat any weeks where I felt necessary and did week 1 to 9 twice. I actually managed to technically complete it at week 7, but then carried on the program as set out.
What I’m trying to say is, just do what works for you. There’s no hard and fast rules here.
One side note: I would get the all clear from a GP before beginning any rapid change of physical activity to give you peace of mind. There any even be some help they can offer. Worth a shot.
Well done for wanting to make a change for the better. I applaud you.
Bravo for posting and bravo for your honesty. See your GP and get the go ahead. For me it was long Covid and being ill for 3 years that got me out. When I could walk down the garden (that in itself took a while!), then I started the programme. Don't measure against anyone else: you are you. Take as long as you like to do it - most people will repeat weeks along the way. If you want to you can do a month of Week 1s - it is entirely your choice. Take rest days, do other gentle exercise - just simple stretches - and drink loads of water.
Good luck!
hi there!
Just here to echo what has already been said.
I’d also like to congratulate you on walking 5k! 👏🏼 …That’s already a big step up from vegging on the couch! ….and a big well done on completing your Park Walk in 55minutes!
It consistently takes me over 50 minutes to run a ‘Not Park Run’ …I find it difficult to be there at 9am for an actual Park Run 😬…
So take all the advice above on board, watch the Slow Jogging video and embrace your inner snail! There’s plenty of us here!
🏃🏻♀️😊🐌🙌🏼
Lots of lovely replies here.
I think most people will recall the first few runs when they felt totally out of puff, red faced and awed by the thought of running more than a few minutes max.
The programme does really work. You can tweak it to suit you so do each week twice or do a walk every other day for a few weeks before starting the actual running or however works best for you.
Once you override the beastly voice we all have in our heads telling us that we can’t do it and got your trainers on, it’s only 30mins or so until you are done . I made myself a chart and put a red tick on each run box when done. It’s great to see your own progress.
Very best wishes and keep telling us how you get on. That slow jogging video is really worth watching. We all go too fast to begin with I’m sure.
Well done for posting on here - you’ll definitely be able to complete C25K. Most people start out running too fast, it does seem counter intuitive to run as slow as physically possible at first doesn’t it?
I also started this program at 51 and officially in the obese weight category but didn’t take it up for weight loss (although that has happened). I started out at a similar time to Nowster who posted above for something to do during covid.
You’re already steps ahead of me, I’ve never done a park run. 😂
But take as much time as you need to get through the program, don’t fixate on the 5k bit, you’re aiming for 30mins running at the final week, the distance you cover will depend on the speed you run, if that’s 3k or 5k it matters not. 3 years after graduating I can barely manage 5k in 30 minutes.
Good luck in the program, I’m sure you’ll smash it.
The mind is a funny old thing. It sounds as if you were with other people and perhaps that’s the problem.
This is your run and your challenge, and you are the one who will win. You’ve already won by getting out there the first time.
So maybe the key for you is to run by yourself and on your own terms? Put on some sunglasses, put in your earbuds, listen to what you want to look at and run at your pace
And do it all in your own little world for your own self and on your own terms
Bet you can get to week 4
Hello Nannawalk2run.
Well I definitely echo nowster’s sentiment comparison is the thief of joy. That is so true. If you are spending your time wondering and comparing yourself to others when running then you can’t be enjoying your experience and all the joy has gone. This is your experience not anyone else’s. So what if you did start C25K a couple of years ago and didn’t finish? …loads of runners have done that ….. at least you’ve made the effort to start some people don’t bother at all.
I think you just have to grab the bull by the horns as the old adage goes and start again. I mean you are walking the parkrun so that tells me that you have the ability to start C25K again and complete it at whatever time frame you choose for yourself…remember this is all for you no one else ,then have a go running the parkrun when you feel like it.
You don’t have to run all of it you can walk and run eg. Start by walking a bit then running a bit until you find yourself running more than walking.
Park runs are for everyone whatever their capabilities so please don’t worry.
You can do C25K and you will do it.
We are all behind you and the most important thing to remember it’s for you alone that you are doing it for and just enjoy the whole experience.
I’ve been on this forum for years now well about 9 I think and I can’t think of any of us who have not had any doubts about our running capabilities so we’ve been where you are at the moment.
Good luck and looking forward to read about your progress and don’t forget…we are all here for you👍🥰🥰
I would also like to echo all of the beautiful words said here. I am also obese and in may late 40s trying to make changes. I feel ya! There was something that a coach said to me that really held fast to me. Just move. Move anyway you can. You are doing that! And that is awesome. I used to also yo yo back and forth with exercise, and to certain degree I still do, but now I make sure that I am always moving in form or anouther. You got this and happy moving!
Just do your own run. Do this. You won't regret it. Run on your own. Don't compare yourself to others.
Sorry, a bit confused here - what group? Did you do it with a group of people? If so, then perhaps try it on your own or with one other person. Although it is organised over 9 weeks, you can repeat runs until you are ready to move on. Give it another go - don't be put off
I’m so pleased to see that you have had such an outpouring of support, understanding and encouragement.
I tried the program more than once. I think most people have. Also, as has been pointed out, there is no time critical aspect to this malarkey - if it takes 9 months or 9 weeks just keep reminding yourself that it’s all exercise.
I think sometimes we can have a tendency to back ourselves into a bit of a corner when deciding to take up a challenge but the key thing is desire and you seem to have that. If you didn’t , you wouldn’t have posted on this forum.
So, give it a go. You will be supported throughout by this wonderful community and we all know that you can do it! Have a little faith in yourself 😊
One thing I missed on my earlier reply, others have mentioned it in a roundabout way.
This stopped me from starting for 2+ years - that’s how long I had the app on my phone before getting brave enough to use it - all the little gremlins saying ‘what will others think’, ‘I’m so slow and unfit, everyone is faster than me’, ‘I don’t like the way I look in running gear’ etc, etc…
With 3 years experience now, I’ve found out this.
No one who runs cares how fast or slow you are, they just care you run.
You are invisible to others (believe it or not) walkers, especially those with dogs on wander leads won’t see you.
I wish someone would have told me this 10 years ago - but then I wouldn’t have believed them.
I was so worried, I used combat trousers for the first few weeks, until I started realising no one noticed me (and it got too hot for them).
Hi, what an inspiration you are, I feel your desire to run. I completed c25k during the first lockdown then got covid which has restarted my asthma. I really want to run again & have tried a couple of times but given up after a couple of weeks. Today you have given me the inspiration to get out there, no excuses like I usually find, today the headphones weren’t charged, it’s raining……I’m having a bad day emotionally, so I put on my running shoes and completed w1r1 in the rain , I haven’t felt this good in a long time. Thank you Nannawalk2run, you can do this too one step at a time, good luck, we are all with you x🏃♀️
Don’t be down. Walking is a great way to start. How about following C25k and alternate fast and slow walking, you might find you want to jog some of the running sections. You might also look at Japanese slow running. I’m 67, a little overweight and recovering from Long Covid so, even though before Covid I was running 10k I have had to start really slowly and gradually. Use this group, share the good and the not so good days and you will get lots of support and encouragement.
Its Just after 12.00 midnight.I read your post early in the day and also some of the wonderful and encouraging replies...How lucky you are to have such great support from literally total strangers!! I agree totally that "Slow Jogging" is the way forward for you.
It is less tiring than actual "Jogging" and substantially reduces the chance of injury.
Thats a win win in my view!!
YOU CAN DO THIS!!
I have mentioned on many occasions in my posts how lucky we are just to be able to walk and if you can walk 5k in 55 minutes what a miracle it is. There are literally millions of people out there who wish they could participate in such a simple exercise .
We ALL at some point take the simple act of walking so much for granted. The point is if you feel you need to slow down or stop to take a breath, don"t beat yourself up!!!
Take a moment to appreciate your surroundings and if you can get a bit closer to nature all the better.
In conclusion I will leave you with my favorite saying
"Every Run is a Gift
Every Walk is a Miracle"
With Best Wishes,
Jet.
One step at a time, slowly, slowly.. For some groups are a good idea for others or not, so forget about running groups for now, or not. Running is a very personal thing 90% of it is in your head. Pace, keeping up with a group is not the issue, so forget about 5k its running whatever distance you can do, I started at 70, diabetic with a heart condition so I know some of the problems and 6 years later I am running 10k. So...just run whatever distance you can and feel good about it. C25k whenever you are ready.
If I ran with a group, I would either kill myself trying to match their pace or have them royally po'd at how they would have to match mine :)And thats after seven years of running 
I run to "time". Not "speed" and not even "distance". At the start of every run I aim at so many minutes or hours, and then just run. Some days I surprise myself, some days are a bit of a let down...but the main reason I run is simply to enjoy the run itself. Finisher medals, PBs, knocking off another increase in event distances is definitely fun - but for me, not a sustainable motivation.
I am 100% certain that anyone who survives Run 1, Day 1, Week 1, can graduate from C25K. Probably not with "5 k in 30 minutes in 8 weeks" - less than ten percent here do - however, running nonstop for 30 minutes, yes.
You go at your pace. Took me about 15 or 16 weeks to geaduate, and not because I didn't run every second day. I was an asthmatic, overweight, shambling decrepit mess. But I kept going out and taking it 'slow and steady'.
My "dream" was to be able to run three tenths of a mile back then. That was 2016.
In 2019 I ran a Full Marathon. That's how well the programme worked.
The programme, and all the good advice and support you will find on this Forum, can certainly work for you also.
Take it slow and steady, keep it enjoyable on at least some level and it really will work if you just keep going out and taking each run as it comes
Wishing you many happy miles in your future 👍🏻
Fat, unfit and complete beginner!
C25K beginner
Beginner 
Beginner sore knees
Beginner!
