week 4

[Susiekay16]

I never thought I can run , ever so I started c25k three weeks ago and have surprised myself for keeping up, but now excited and very scared to start week 4 😩

[AlMorr Ambassador Graduate]

Don't be scared about week 4 or any other weeks in C25K, the program has prepared you for all those weeks and runs, congratulations on completing weeks 1 to 3.

[MissUnderstanding Administrator On a break Graduate]

Welcome to the forum! I’ll let you into a secret. Being nervous is normal! I’ve been running for a couple of years and got all the way up to half marathon distance. Sometimes I still get in a pickle about going out for short runs. What helps me is to give myself options. For example, today I was aiming for about forty minutes which is well within my capability but I was a bag of nerves. I wasn’t feeling it at the start at all so I thought “I’ll just run for ten minutes and then stop if I’m not having a nice time”, or “if I’m struggling, I’ll try run walking instead”. From fifteen minutes in, I was loving it.

The worst that can happen is you begin a run and decide to stop, but it’s much more likely that once you get started, you’ll be absolutely fine, even if you find it tough in parts. There are lots of strategies you can use to help like chunking up your runs or setting mini goals to keep running you so the whole thing doesn’t feel overwhelming. Pace doesn’t matter and you can take it as slowly as you need to. You’ve already got loads to celebrate by getting here!

There’s a helpful guide to the programme here with lots of hints and tips. Well worth a read. Most important is keeping at that slow and steady at a pace where you can talk in full sentences without gasping. Most of us go too fast! Recovery days between runs are absolutely essential too.

healthunlocked.com/couchto5....

Good luck! You’ve got lots of virtual run buddies here cheering you on 🏃‍♀️🏃‍♀️🏃‍♀️

[John_W Graduate]

Very scared? What's the worst thing that can happen?

C25K is mostly a mental challenge ... your body can handle it, but your brain tells you otherwise.

Go at a nice and slow, easy pace, and you'll be absolutely fine. Trust me 😎

[Gottamakechanges Graduate]

Also starting week 4 this week. We've got this Susiekay16!!!

[Dendev75 Graduate]

well done so far, you’re doing so well! Don’t be scared - just keep it slow and steady and you’ll be fine.

[Teaching]

Congratulations for starting. You can do it!