Advice?

[Northstarx98]

I have been doing couch to 5k for two weeks now and I haven't moved up to week two yet as I don't feel like my body and fitness is up for it as I am still really struggling with week one. I have not done week one a total of 6 runs. But I am struggling to jog for the 60s even still. Is this normally or is it just that this isnt right for me. I feel so dishearten that I can't move up yet.

[Yesletsgo Graduate]

Well done for making the effort to start C25K. It really does get easier, believe me.

If you're struggling to run for 60 seconds I'll suggest a few possible reasons.

Firstly, what are you wearing? Proper running shoes are an absolute essential. They sort of give you a bounce in your step so that the next step is a bit less effort. Fashion trainers don't do this, much less normal shoes. Even though I've completed 5k and progressed further I can barely run for a minute if I haven't got the right footwear. You don't need to spend a fortune, ideally you could go to a running shop and they can give you good advice, otherwise ask a friend who runs or alternatively there's a lot of advice online.

In the same vein, what about your clothes? Jeans make it a lot harder as they have no give. Trackies or leggings are much better. Ones that are made for running are better still as you won't get clammy and sweaty.

So that's the simple externals. Regarding the actual running, are you maybe trying to run as fast as you can? Not a good idea at this stage. Running slower will allow you to breathe and if you can breathe you can run. Try saying out loud 'I can easily get to the end of this sentence on one single breath' while you're running. If you can't get to the end of the sentence you're going too fast so slow down until you can.

Finally, maybe your lifestyle is such that you don't move very much during the course of the day. When I had an office job my walking was literally: bed to shower to kitchen to car (to work), carpark to office, office to carpark (to home) to kitchen to sofa to bed. If this sounds like you it would help enormously to add some walking into your routine before you try and carry on with C25K. If you can easily manage a 30 minute walk you can manage C25K.

If I had to guess what's causing you so much anguish it's probably going too fast. We've all done it and once we realise how much more progress you make going slower we (mostly) change our approach.

Most of what happens when we run is governed by what's going on in our heads, and the fact that you've attempted the week 1 runs 6 times tells me that the most important aspect of your success is well in hand.

Good luck and let us know how you get on

[Northstarx98 in reply to Yesletsgo]

Perfect thank you so much for this. I wear running leggings and just a basic gym top and hoodie with memory foam trainer. I think my problem now after this advice is that I am going to fast but it doesn't feel fast but I struggle with even getting a sentence together during it. I am going to try it tomorrow with all this help and see how I get on with doing it slowly and not worrying about how slow I am actually going. I think I get self conscious about how slow I go as I feel like if it is slowly than walking I'm not doing it right or if it just slightly faster then walking then I'm not doing it right.

[John_W Graduate Ambassador in reply to Northstarx98]

" I struggle with even getting a sentence together during it"

Google the 'talk test' re: running/jogging. What you've described right there tells us you're going waaaayyyy too fast. Very simple!

You think you're jogging ... you're not. You're running or at least trying to 'run'. Maybe it's cos you're only 25 that you have an idea of what 'running' should look and feel like... if that's the case, you can put all that aside.

There's a pace, a special pace, that when you find it, you'll be amazed at what you can accomplish. We call it 'conversational' or 'chatty' pace ... it's a pace at which you can comfortably talk at - you can actually hold a conversation while jogging. You've told us you weren't able to get a sentence out... TOO FAST!

Good luck!

[RunforMum Graduate]

Hi there, I'm just checking, you probably have, but have you seen the c25k guide on the main page on here? I found this SO useful. Helped me loads in week 1.

[Northstarx98 in reply to RunforMum]

I haven't no, but I will head straight there now and give it a read. Thank you for directing me there!

[MissUnderstanding Administrator Graduate]

You’ve had some super advice already! Many people have been in the same position as you…if you haven’t exercised in a while, it might take a little longer to build up your fitness but remember that every time you move, you’re getting closer to where you want to be.

Can you do a brisk walk for thirty minutes? If not, it’s worth building up to that. Slowing down could totally change your runs. How fast you’re going isn’t important at all-the main thing is to keep at a really comfortable pace where you can hold a conversation out loud without gasping. That might even be slower than walking. Just stick at it and you’ll get there. I’ll post some useful links below…

Programme guide

healthunlocked.com/couchto5...

Slow running videos…well worth a watch!

healthunlocked.com/couchto5...

Really good luck to you!

[Northstarx98 in reply to MissUnderstanding]

I am able to do a brisk walk for 30minutes gets my heart rate going but I am still able to have a conversation with people. I think I need to try and get out my negative headspace. And knowly that the past year I have done no exercise and now suddenly going into exercise it will be hard on my body and my stamina to get used to.

[Num29]

Hi there, congratulations on starting your journey. Don't beat yourself up for not being able to move up another week yet, I've certainly struggled to with weeks and feeling ready to move up. I'm a relative newbie to C to 5k as well but, personally, feel that you don't have to follow C to 5k to the letter, work your way up at a pace that suits you. I started and was repeating each weekly run 3 times before moving up, tho, tbh, this has improved and I'm currently at week 7. For me it's more of a mental transition than a physical one. Tho I still find it challenging, the feeling of accomplishment at the end of each run is good. Hang in there, take advice and encouragement from the great people here and keep us posted on how your getting on, I've no doubt that with a little determination you'll soon be announcing great improvements

[ktsok Graduate]

I think you have already found your answer here - slow down.

The programme is as much about the mental training as the physical, for me. I struggled with 60 second runs, 90 second runs, etc, etc. I fought my way to the end of a lot of them from sheer bloody mindedness. Then I found a slower gear… revised my concept of what running is… then another even slower gear… wrestled with my inner demons telling me I looked silly… then another one… learning to control my breathing… realising running could feel enjoyable… I’m repeating the programme 5 years on post-injury and post-op and guess what? There are even lower gears to be found!

Well done for persevering, despite knock backs. You definitely have what it takes.

[Northstarx98 in reply to ktsok]

I think that's the thing I need to get out my head about looking silly and being too slow. And think to myself who cares that you get over taken or that someone might look at your werid just do it. I definitely need to have a more positive outlook on the situation.

[GoogleMe Graduate]

Right... loads of great suggestions from the fabulous bunch.

I am going to make the observation first off that for many of us Week 1 is the hardest week of the lot... and in my case, when I decided to do C25K again (but having never really stopped running since the first time) 8 years after Week 1 was *still* the hardest. If you started a run segment knowing you were supposed to be keeping it up for 30 minutes, you can bet that will be a different pace to 'only a minute'

So... what to do? Give yourself some success. Start your session and then the moment that you are not sustaining a running motion during a run section, however slow, however gasping (try some long breaths out instead), even if you are effectively running on the spot... if it isn't one of those... walk the rest of the session. Don't fiddle about stopping and starting. Next time out you'll have a clear marker to repeat or exceed and you'll build a better habit.

Week 1 took me 12 sessions. I was never disheartened. The first session I did the first four runs, next time out I equalled that... and then built up. BUT I didn't have to do a single extra session in the programme after that.

I disagree passionately with suggestions that someone should be able to do a brisk walk for 30 minutes before starting C25K. Indeed, looking back on my experience (and what I do now) it was walking too fast that was even more of a problem than running too fast. I still struggle to walk briskly for 30 minutes (and it has an adverse impact later) despite being capable of running for two hours... (running is a 'looser' activity than brisk walking at our sort of paces)

It has been really difficult to get running clothing right these last few weeks. I started out in lightweight walking boots as I had no trainers (they were not the worst things I've run in - that dubious accolade goes to the running shoes that were professionally fitted after a gait analysis) I bought a sports bra before I bought running shoes (in fact I'm not even sure I didn't buy firm control knickers before I bought the shoes, which was round about week 4) and fell into minimalist footwear by accident, but it was a very lucky accident. On the whole I would suggest ditching the hoody (perhaps have it in a light backpack?) Focus on keeping neck, hands and head warm and the activity will take care of the rest. I have run in a hoody a few times (and started running in fleece, rainjacket etc) and have never not regretted it - you don't always know you are too hot but you feel rough and the run doesn't go right. So it is long sleeved t shirt for me (with a short sleeved one on top if it is minus 10) (And no, I'm not from Newcastle!)

I don't know if you have music on to listen to. If you are doing the podcasts, fair enough that's sort of tailored to what you are being asked to do at any one point, but if it is your own playlist, that can encourage an unsustainable pace.

I once went for run with my uncle in his 70s (albeit a fit uncle) walking beside me. It's still a different impact on the body. You are making a great investment in your future and although it may not feel like it, the fact that you've got out 6 times, despite the struggle, is a real achievement.

[Northstarx98 in reply to GoogleMe]

Hearing this has really made me feel better about my self and has given me the confidence to continue. Thank you so much for sharing with me your experience. I do listen to music while the podcast is playing I will agree with you there that definitely does help. Thank you so much

[Heti Graduate]

I was the same as you in the beginning but it will get easier. 💚

[LottieMW Graduate]

You definitely need to look at the Japanese slow running video…it’s a game changer!

I was running along the towpath once and met a friend out walking his dog. I ran, and he walked…and we had a lovely chat! That’s the pace you need!

Also (and you would be surprised at this)…people really aren’t looking at you!

So embrace your inner snail and move up to W2…after all, you’ve already completed W1 🏃🏻‍♀️🐌😊

[Oldfloss Administrator Graduate]

Lots of great advice here... things that will help you to get moving again. I notice your reference to your negative headspace... Oh gosh yes.

Those gremlins get there two pence worth , whenever they are allowed to... BUT, they hide under your running shoes. Put those shoes on and they head for the hills!

You can have the programme, you can have all the right gear, the right weather and the right location, but you have to know that you can do this,,, and you have to believe it...

Now, if you stick around here, which I know you will... you will find out that besides my famous mantra of slow and steady, i am well known for my love of quotations... and here is one..

Believe you can and you're halfway there. Theodore Roosevelt.

It is true... you have to believe in you... !

So... read this

healthunlocked.com/couchto5...

and this..

healthunlocked.com/strength...

...and you will; be so bored by all that reading that you will just have to get those shoes on and run... as slow as a sedentary snail on a go slow... but you will run.

We will be here waiting for your Week 2, Run 1 post !

I will be watching for you x

[John_W Graduate Ambassador]

It's not just you 🙂

Have a look at this post and thread >

healthunlocked.com/couchto5...