Day 1 and it was tough

[TokyoJoe]

I am 63 and overweight. I am circa 118kg last time I weighed in. I started the 5k programme today and really struggled with the running. I am so unfit. I managed four one minute runs but then gave up. I know that I am supposed to do alternate days, but since I failed to complete, I think that I shall have another go tomorrow. I was a little disappointed but also somewhat pleased that I made the effort.

[GoogleMe Graduate]

Please, please, please do not 'have another go' tomorrow. The days between runs are an essential part of the programme and what will contribute to you being able to complete the programme and be healthier happier and fitter. (This forum has been littered with the sorry stories who thought they were somehow smarter than the programme and that pushing harder than it says was the answer)

You are absolutely right however to be very pleased with yourself for completing four of the run segments in Week 1. I was just the same and I walked the rest. Next time out I managed 4 again and gradually worked my way up. I am convinced it is important to do it this way rather than ending up with a hotchpotch of stopping and starting again during the sessions - this way you have a very clear marker to achieve or exceed next time.

It sounds as though there's some frustration with yourself about your weight and impatience to sort it out. C25K is tremendously valuable to those of us who are heavier than is good for us but it is a bit more subtle in the way it works than the running dropping the weight off us.

[TokyoJoe in reply to GoogleMe]

Thanks, you have an interesting perspective about people thinking they are smarter than the programme, I can only speak for myself and it's a combination of impatience and enthusiasm, but I shall indeed refrain from consecutive days running......

[GoogleMe Graduate in reply to TokyoJoe]

I've been around this forum a very long time!

A non-running day does not mean you can't go for a walk, or do some strength and flexibility focused activity.

Week 1 is hard. I don't think there is any way round it, but it is so easy to go too fast with 'only' 60 seconds to run... you've completed 4 lots of 60 seconds and then had to stop so it is not the 60 seconds that is the problem in itself at all, it is the stamina to keep doing 60 seconds.... so you can slow your walk so you recover better from each run, and you can get your running pace right down (remember it doesn't matter if it is no faster than your walk, it's a different movement) - imagine you need to sustain it for longer than 60 seconds.

[AlMorr Ambassador Graduate]

Congratulations to you TokyoJoe on starting C25K and welcome to the forum, you can't run on consecutive days as that could cause a injury, if you find running for 60 seconds very tiring then it's fine to run slowly for 30 seconds before gradually getting to the 60 seconds as in week 1.Take a extra day off before restarting with the 8/60 second runs of week 1 but if you wish, you can run for as I say 30 seconds, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck for your running journey with C25K,

[TokyoJoe in reply to AlMorr]

Many thanks, that is very helpful.

[Annieapple Administrator Graduate]

🍏Wise council already given TokyoJoe!

Please do not run on consecutive days!! You risk injury!!We all fail to complete runs at times but we haven’t failed!!!! It’s a practice run!! Every time you put on your trainers you are a winner for getting out the door. Well done for giving it a go. After your rest day you repeat the run but this time VERY slowly … run like a snail 🐌 so you can breathe and talk! You can never run slow enough! You will do it!

Have you tried the Weight Loss Support group here on HU. You may find that helpful to entourage you as well. Let us know how your next run goes. We are in this together with you!

[TokyoJoe in reply to Annieapple]

Many thanks, appreciated.

[Fionamags Graduate]

Like Annie says - slow is the super power here. You will be amazed at the difference and what you achieve if you just go very, very slowly. I think all of us starting out think we have to 'run' like we were 5 yr olds. Actually, you just need a gentle jog. Good luck!

[TokyoJoe in reply to Fionamags]

Many thanks, appreciated.

[Palmy1]

You did it. You got out and made a start. There will be little set backs but stick with it. The programme works & you’ll feel great

[Cassandra61 Graduate]

Don't look at what you haven't done, look at what you have done, signed up to C25K ( it is wonderful), got out the front door and run in front of other people (I still find that hard some days) done the first run( fantastic) and signed on here ( there is a load of experience and everyone will help) . I think that is a lot for week 1 and you should be massively proud of yourself, I am proud of you. Everyone is right though, follow the plan. For me I had to take my time and only move on from the different weeks when I was ready. You can do this and you can get there. Well done you

[Hercules_Morse]

Hey TJ. You’ve already succeeded just by giving it a go. Small steps lead to slightly bigger ones and if you’re watching what you eat and moving more than you did, the weight will start to shift, even if it takes a few weeks to get into a pattern. All the best to you and congratulations for making a start.

[maisiesgranny Graduate]

Congratulations for even getting out there and having a go. Week 1 can be tough but here's a suggestion that might help. I started doing C25K just before my 70th birthday and before then my only exercise was gentle dog walking! My suggestion, when it comes to the running bits, is SLOW IT DOWN. Jogging at no more than walking speed is absolutely fine for a beginner....in fact I would say it is essential. Think of it not so much as a run....but as a bouncy walk. I also found (and still do!) that running on my tip-toes, rather than on my heels, makes it massively more comfortable and massively easier. It's also gentler on ankles, knees and hips. Good luck!

[Freecloud Graduate]

Best of luck on your running and plenty of great advice has already been given.I was 130 kg about 4 years ago and lost 35kg in about 6 months by changing my diet by removing wheat based foods and bread and wearing double layers and doing 2 x 5k walks a day as fast as I could.

I only found running after that and have never looked back and now run roughly 180k a month. However, my weight has crept back up a bit and it fluctuates between 97 to 100kg. Anyway, what I'm trying to say is that you don't necessarily loose weight by running and there are other ways of you find it too hard on your body at the moment.

[Madwife60]

Welcome and well done for getting started

Began my journey at 61 and 92kg so I can relate. I truly thought I would die when I did my first “run” which was really a slightly elevated walk although it felt like an Olympic effort.

Fast forward almost 5 years and I’m down to 62 kg and almost 66 and can I shuffle through 5k although still at a slow pace. The weight loss was not the direct result of C25k - that was thanks to Fast800 and Noom BUT once I got my act together the running helped my fitness and as I felt so much better it became easier to stick to the weight loss programme. It was also much kinder on my poor old knees to drag less timber around with me!

You can definitely do this but take it slow, repeat as often as you need to - some runs will feel easier than others, sometimes you need to go back and forth to get through to the end of the programme and I still can’t do a 5k in 30 mins. Times are not important but taking care of yourself is so good luck my friend - stick with it and by July you will feel a new person

[JeremiahObadiah Graduate]

Good Morning.

Pleased with yourself is good and disappointed is natural but unnecessary. One minute is quite a long time it turns out! So maybe try for 8x 30second runs on your next outing, followed by 8x 45 seconds and then go for the one minute programme runs again when your body has adapted.

There is no harm in stretching out the c25k programme, which is quite condensed, so that it takes a bit longer but you have built up your stamina more gradually.

I started out my first c25k experience following it religiously, “achieved” and then developed shin splints, so frustrating . I waited , healed and started all over but taking each stage far more gently. I’m now back to 23 minutes cumulative running and will not be at 30 mins for a few weeks yet but I’m loving doing it again, my way. You could do this by repeating individual runs or weeks or by adding more gentle running days into the programme before moving on to the scheduled next week.

Don’t see the programme as an all or nothing rigid plan, too easy to get discouraged when it doesn’t go exactly right. Fit it to suit you and err on the side of too gentle, rather than too demanding. Every run is positive activity.

[Julio-Monkey Graduate]

Congratulations TokyoJoe on your first run! You are amazing!

That is such a big step to take.

You ran for four minutes! I’ll repeat that…….. you RAN for FOUR MINUTES!!!!!!!!

Did you think you could run for four minutes before you started this programme? If you are anything like me then the answer is almost certainly not! Definitely something to be proud of, please don’t be disappointed!

I always say this, and is seems to cheer people up…….. I couldn’t run a bath without being out of breath before I started this programme, now I can run for 30+ minutes!

This DOES work! Just bathe in your achievements, and before you know it, you’ll be cheering someone else on who has had the exact same experience you’ve just had!

I’m not going to lie, I felt that my first run was a shambles, I thought I was going to die, and that there wasn’t enough oxygen in the world left to fill my lungs after such an exhausting 60 seconds!!! But I promise you, you will improve!

Keep to the programme, rest on your rest days and slow and steady wins the race! Before you know it, you’ll have graduated!

[Bellaboo1st]

You got this, slowly does it X well done for giving it a go x

[nowster Graduate]

As others have said, no running again without a full day's break at a minimum.

You can do other things on the day off, though. Walking is fine, swimming is great.

I overdid things on my first attempt at C25K, and also on my successful completion about five months later. The folks here were kind enough not to say "told you so" when I gave myself a severe ankle sprain on my final run.

There's no speed target. There's no distance target (despite the name). All you have to do is use the programme to gradually increase your time running over nine "weeks" until you're able to do three runs of 30 minutes.

If you don't complete a particular run, you mustn't count it as being done, but you can scratch it up to experience. As each day's run builds on you having conquered the previous one, moving on before you're ready will risk injury.

The best of luck!

[Dexphil]

Well done for starting, it's more than most people have done. I'm 61 and 100kg and on week 6. I run slower than a snail - I can walk almost twice as fast; but the aim of the programme is to gradually increase your running time between walking 'breaks'. I have joined a running group and this helps me to keep it real. They encourage me to go further and for longer than I would have probably done on my own. They run at my pace and even tell me to slow down if they can hear my breathing. At the end of week 5 I attempted to run for 20 minutes without stopping on my own. I managed 17 minutes and walked the rest. I don't count this as a failure but applaud the fact that I have come so far in a short time. Keep going and celebrate the fact that you have got up and off the couch!

[Teaching]

I applaud you for doing 1 minute. Every step counts. Don't give up!