we’ll as a fat and very unfit 61 year old I have just completed week 1 of C25k. I find the running hard, breathing is shocking and I sound like I smoke 100 ciggies a day, calves and thighs ache….. am telling myself doing something is better than nothing but any tips welcome before I start week 2.
Joined this as hopefully I’m not alone with my difficulties 😄
🍏🤗Welcome to running & to this forum! You are very brave to have got out there and tackled the first week! Here is a link to our FAQ that you will find helpful.
healthunlocked.com/couchto5...
The only way to success is to run very slowly. 🐌 So many of us made the mistake of thinking we had to run fast! When you can’t breathe and thighs and calves ache you are running too fast.
Try warming up your body with dynamic stretching before going out to warm up those muscles. Here is a link.
runnersworld.com/uk/trainin...
It may all feel a lot to take onboard but you will definitely do it. Keep telling us how it’s going and we will help you.
Warm up and run slowly! The fact you completed week 1 shows your grit and determination. Well done!
Well first of all, well done for getting out there and starting the program! 🙂
The best piece of advice given here, as Annieapple says, is always to slow it down!
These forums are a wonderful place to come for support or inspiration - so many have been where you are now and you will also find others who are starting on the journey with you! 🙂
I ‘graduated’ 8 years ago now and know how sharing my runs (good and bad!) here kept me motivated and committed. If you are finding it tough, you could also try taking two rest days between each run and see if that helps. You will soon start to feel progress, I am sure.
Good luck!🙂
✔️Week 1 ✔️C25k isn't easy but it really is worth the effort. I completed the plan in 2022 and am still plodding along! You have been given the best advice in the replies above. The only things I would add from my experience are:
When they say run slowly they really mean SLOW . In the early stages I believe that I was actually running/plodding slower than I walked. ..but it worked
Take the runs literally one step at a time. When I felt like I couldn't continue I always told myself- one more step - you can always manage just one more !
Good luck
You are never alone here, we've all started somewhere, super well done
You've already had lots of great advice. From my experience Week 1 was the worst. It will get better if you take it easy.One question: what do you wear on your feet for the run? Proper running shoes rather than fashion trainers make a world of difference. It's never too soon to invest in some, preferably with advice from a reputable running shop.
Good luck 😁
I've not been running long and the above tips made ALL the difference! Once I followed these I quickly went from having to walk every 60 seconds, to running slowly without needing to stop. I'm always surprised at how quickly the body begins to adapt to the demands of running, as long as I take it slow.
If I think I'm running too fast, I shorten my stride right down, so really little steps.
I'm not doing the C25K as I don't have the right technology. My tip is small, achievable challenges.
My most recent challenge was to run the smaller uphill slope at the end of my run, without walking. My challenge for next week is the longer uphill slope after my 2K route, without any walking.
Good luck and enjoy!
I totally agree- little steps- is the answer. Both in stride length and run/hill length!
It will get easier. Trust the program. I rarely think about breathing. If I do, I'm probably going too fast.
(A lot of it is in the mind. Believe you can do it and you'll be fine).
Hi! First of all: Well done!!! You should feel proud of yourself! You’ve already started. It doesn’t matter how fast you go. It means you are doing it. I started a few months ago and no miracles happened but a big reward: My achievement. I feel better and better as it will happen to you too. Don’t stop now. If you have to repeat a week, repeat it. But don’t stop now!
Well done on completing week 1, here is your well deserve 🏆and all the very best for the rest of the challenge! For me weeks 1 and 2 were the hardest. In week 3 I realised I had to go really slow, snail pace 🐌🐌🐌... and that made a huge difference because everything stopped aching and I didn't have to think about breathing or anything, plus the three runs a week became more doable. To this day, most of my runs are really slow, but hey I am still going! Keep going! 👟👟👟 PS you can repeat week 1 until you feel ready for week 2
I'm 52, not massively fit but used to play squash (although not for a while) and cycle (short distances) quite a bit - and took up C25K as I'd had a sedentary few months and eaten lots of unhealthy food over Xmas.
So thought running might be a good way to regain some fitness. Never done it before.
Looking at the schedule, I thought week 1 would be a breeze - running for 60 seconds then stopping.
But I was kind of shocked when I found it REALLY HARD. Was out of breath after the first run. Day 1 nearly killed me. My calves ached like crazy afterwards.
I thought I must really be unfit, because I hadn't read about people struggling. But take it from me, you are not alone. It is challenging.
I realised I was probably running slightly too fast so slowed down a bit.
But anyway, I feel for you... I'm only on week 2 but it is already getting a little easier.
Keep at it.
The feeling after you've finished is incredible. That's what keeps me going.
Just finished run 1 of week 2 - KNACKERED!
Are my knees knackered! 
W2R2 done and I'm knackered!
W2R3 complete but I’m knackered 
Ran With Knees Up. Knackering!
