Hello, I've never really done the forum thing but hoping it helps me motivate myself and hold myself accountable.
I have started the couch to 5k app today (for the 3rd time over several years)
I have never gotten past week 2 and always come up with reasons I had to give up. Work, weather, too busy
But I've gained weight since my 30th birthday and just feel so unhealthy. I'm struggling to run after my little niece and it's getting embarrassing
I started run one of week one this afternoon and I couldn't finish it. I'm mortified with how unfit I am
Does anyone have any useful tips or other beginners work outs that wete helpful for them? I am also really not flexible and have rubbish core strengths (so needing all the tips I can get)
Written by
Louiseistrying
To view profiles and participate in discussions please or .
You'll get sick of hearing it, but slow down. You can't run too slowly. There's a pinned post at the bottom explaining how to run C25K and it will give you loads of advice. If you're really still struggling after that try walking for a few weeks, gradually increasing your distance and come back to the running. I think most of us found it hard. I found those first 60 seconds harder than my first 60 minutes! You've made a positive step by just getting out there.
When I started I was very slow and steady walking at times as well as I moved on it does get better the plan is 5k or thirty minutes just don’t expect to much just go and do what you can keep going out that’s the main thing
Welsome to the forum and well done on getting out for that run. Even though you didn’t finish it, your muscles worked, your heart rate went up and you’re a step closer to being where you want to be. It’s horrible feeling unfit. Many of us will have been exactly where you are and it’s a process to get fitter, but one you can absolutely manage. It’ll require some determination. It’s an effort to keep at it when you’re not necessarily enjoying yourself at the start. The payoff will be worth it. I found it helpful to tell myself that I didn’t have to like every run for it to benefit my health and I just had to keep consistent and I’d get there. Some people like to schedule their runs so they know exactly when and where they’ll be doing them. I tend to rebel at that sort of plan so I just committed to doing three a week (barring genuine illness or injury) with rest days in between. That worked well.
It’s a good idea to be able to do a thirty minute brisk walk before starting the programme. If that’s a struggle for you now, try building up and then trying week one again. You’ve made the brave choice to commit to this. When you’re tempted to stop, think about what made you start. There’s loads of support available here and plenty of virtual run buddies to cheer you on.
Running slowly can help. Check out the link here as well as the programme guide below for lots of tips.
🍏🤗Welcome Louise what a brave lady to post on here. That & your first run are the hardest steps! Now you have us all behind you!! Every time you put on your trainers head out the door and try you are a winner!! Believe me co ordination is no problem! I don’t have any! No good at any other sports! I won’t ever be the gazelle runner you see o TV BUT I can run slowly and enjoy it. It was a struggle to start with but as soon as someone told me to run so slowly that I could breathe normally & hold conversation I was ok. You will be too!!
It's a really friendly and supportive place here...you are always welcome. Like the excellent replies already say, a huge well done for having the courage to a) try again and b) post here. Definitely break everything down into small parts so that getting fitter and running further don't seem too distant. Make your C25k sessions part of your day so that it isn't something extra. I take my kit to work sometimes and run straight after I finish. This gets it done and I don't have to get home and go out again. Is running before breakfast an option too? Whichever you choose, we'll always be behind you 😊
Well done for starting again - it's obviously tough for you. As for needing motivation, you've actually written it all down yourself:
"I've gained weight since my 30th birthday ...
... just feel so unhealthy....
... I'm struggling to run after my little niece ...
... it's getting embarrassing
... I'm mortified with how unfit I am"
What more motivation do you need? Those are all excellent reasons to start and PERSERVERE with this program. The program is designed for people like YOU - it just needs to carried out in a very slow, easy manner. Think JOG not run.
Your issue appears to be the persevering bit. It certainly needs a little mental grit/determination to complete it, but that list above, that YOU wrote, should help you.
I suggest keeping things simple and focussing on one thing at a time - in this case, running. So forget about flexibility and core strength for the moment.
Let's help you get through to Week 3 and onwards ...
Week 1 then ... "I started run one of week one this afternoon and I couldn't finish it"
hi Louiseistrying …you really have done the hardest part…lacing up your trainers and getting out of the door…all you have to do is the same thing again…it’s not easy…but it will get easier…and in just a few runs from now you will wonder how it felt so hard…and you will be amazed at how much better you feel…not just physically but mentally too…keep it slow…if you feel like you need to repeat any run as you work through the programme, that is ok!!! Please check in here often, we’ve all been where you are and we are all cheering you on…x
Hi Louise that’s me all over so don’t worry . I’m back with it too. Im on week 3 had to do week 2 four times. I had to learn breath with the lower tummy slow down slower is better if you feel it’s to slow that about right. Every step counts. It’s the head telling you you can’t I have had to over come that one and it’s hard. Don’t listen to it focus on your end game . If it was easy it would not be worth it. You hang in there you can do it I believe in you 😀
Welcome Louise. It's all been said above so I won't repeat it. Just know we've all been there in one way and another and we're all behind you now. Keep posting whether in triumph or dismay. You've got this 👍😊🏃♀️
Well done Louise for having the courage to restart the programme and to post on here. I can't add anything to the great advice above except I want to lend you a weapon. Here it is - 🧹
It is very effective against running gremlins. These little blighters get into your thoughts and try to tell you that you can't do it, you're not ready, you're kidding yourself etc etc. It's the gremlins that can be way worse than your legs or puff! So on your next attempt, have your gremlin whacker at the ready and when those negative thoughts creep in, whip it out and start virtual swatting!! Its works a treat for me. That, and running so slowly that I could very possibly walk quicker!!!!
Good luck and keep posting! I'll be watching out for your next one.
OMG I've just read your post ... it's almost identical to what I've just posted!
How are you getting on since you posted it? I'm trying to motivate myself to restart the programme this weekend as it's due to be dry & sunny ... and I really don't have any reasonable excuse to not do it!
I managed run 2 of week 1 last night and was so happy with myself!I say run but really I just jogged slowly. Everyone here told me to slow down and it really does help
I don't like running and never have but I'm looking at it as I might never enjoy running but I do enjoy how I feel about myself once I finish the program! I'm outside in the fresh air which I love! (Plus running is free 🤣)
I've been going to parks where it is a bit more flat which makes it easier and I'll work up to more varied areas.
I thought I'd hate the park cause people would see me struggling but actually there were other people who I'm sure were doing C25K which made me feel better
And posting on here has given me a boost! Want to be able to post I've completed the final run!
But I'm also reminding myself it's okay to repeat a step or feel unmotivated sometimes. That's life! But even if I can try the next run I'll have done more than I did before
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Need some motivation!
Week 4 - motivation needed 
Motivation needed... Help please
Need some motivation... 
