Day 1 but couldn't complete

[SusRuns]

Hi folks, day 1 managed 4 of 60 second runs, not done any structured exercise probably in a good few years. I'm a bit overweight and struggle with aches and pains. I feel I've accomplished something but worried when I get up tomorrow my body might ache and dwindle my motivation. Just wondered if anyone started out in a similar spot and got to the other side?

[GTFC Graduate]

Firstly, well done for getting out there! Secondly, I think you'll find lots of people here remember how you're feeling. If it was easy, there'd be no accomplishment. If there are those muscular aches and pains then view that as something positive rather than negative. You're exercising different muscles now and you WILL feel stronger and those pains will recede if you keep going.

Sometimes you have to go through tougher or more challenging runs until your body adapts and then with the consistency of the program, it all starts to come together. You'll find lots of support on here. Do keep going and give yourself a fair chance at it. You can do it 😃

[MissUnderstanding Administrator On a break Graduate]

Absolutely fantastic news! Congratulations on those runs-you can be massively proud of yourself. Plenty of posters start in exactly the same position as you and they build up slowly to finish the programme.

One thing it’s worth considering is making sure you can briskly walk for 30 minutes, and maybe taking some time to build up to that if you’re not there yet? We’ve had people do that before starting couch to 5k and they’ve found it helpful. Totally up to you though-it sounds like you’re doing a great job adapting the runs to fit with where you are now and doing what suits you instead of pushing on too quickly.

If you have time, you might like to keep some notes about each run and how you felt after it. When you look back, it’ll be such a great source of encouragement and show you exactly how far you’ve come.

There’s a post here with lots of hints and tips…

healthunlocked.com/couchto5...

Well worth a read.

I absolutely agree with GTFC ..,those aches and pains are almost a badge of honour (I’m assuming you’re talking about normal type things that we all get after exercising rather than sharp, injury type pains that don’t settle). It might help to know that even experienced runners get those aches. I had sore hamstrings for a few days this week after a particularly hilly run! It often gets better as you get more used to running. Going for a walk or doing some gentle stretching can help too.

Just wishing you loads of luck on your journey and can’t wait to hear how you get on!

[MoaningMyrtle24 Graduate]

Hi, well done for getting yourself up and out to start this programme - you should feel proud of yourself. It can be really scary starting something new, but you have done the hardest part by getting started.

I am sure there will be others on here with some great advice, I'd say that the main thing is to keep going with the programme, it doesn't matter how many times you repeat runs until you feel comfortable - and even if you find you are walking more than running, you are getting out and being active and that is all a big step in the right direction.

There are some good videos on YouTube with 4/5mins of warm up / cool down exercises - it is worth getting in a habit of doing these to try help with any aches and pains. I get a slight discomfort around my hip area and definitely find these exercises help with that.

It also really helps me to have a playlist - I made my list 3 years ago but it's all music I love and really helps me get through the runs - I have 1 track that is 10mins long (Meatloaf!) and I love that one, as I get lost in the song without realising a whole 10mins have past! I like sticking to the same playlist as I can see improvements in my runs depending on where I am on the route, so that can be encouraging too. (Although I have restarted recently and on week 7, and can see how much slower I am than last year based on where I am in my run when a certain track comes on, but that is helpful too, as it is encouraging me to keep going and trust the programme)

Look forward to reading more about your progress

[Oldfloss Administrator Graduate]

You have had some great replies and now you know you are absolutely, not alone!

Those aches and pains.. 'normal' aches and pains because your body is saying... " What the heck is happening here!" Your body will talk to you, a lot! Listen to it

Lots of great exercises too, to ease any niggles and twinges... for every part of your running body ...so don't over worry, If you want to know anything , just ask... there is always someone here . ready to help x

[Jayrunner Graduate]

Well done on getting out there. You are absolutely not alone in your experience. Don’t undervalue the effort you have made in deciding to start the scheme and actually starting it.

I’m also overweight (very) and have recently completed C25k for the second time in 4 years. I am now doing the follow on runs with Steve Cram as motivator. There is one session designed to help increase speed. It reminds me of the very first C25k run that you have done in that you are asked to run (faster) for 60 seconds on 6 different intervals with light jogging in between. I have now done/ attempted that run 9 times without as far as I can tell getting any faster! But I do look back at the very start when I couldn’t imagine ever getting to this stage.

One take away from Steve’s inspirational words is that every step counts. And that’s what is in my head when I’m finding it difficult or thinking I can’t do it.

It’s not a competition. No one is telling you that you have to go at a particular pace or achieve a particular thing. No one is telling you you are failing unless you choose to tell yourself that.

[GoogleMe Graduate]

Me! Exactly me - that was what I managed on my first C25K outing and I was thrilled to bits as it was 3 and a half more than I expected! (More importantly given my underlying health issues, it didn't put me in bed full time forever... which was a genuine risk not catastrophising) I've since run continuously for over 2 hours, I've not yet been injured and I have kept running since I started in 2012 (and have knocked around this forum all that time)

I disagree passionately with the suggestion that C25K is for those who can do a brisk walk for 30 minutes. Indeed I took up C25K precisely because a brisk walk for 30 minutes was not available to me and frankly it remains a barrier - even now if it's a choice between 30 minutes running or 30 minutes brisk walking I'll always choose running as the most feasible and least painful, during and after (and I'll come back to a tip about this)

So my first C25K run I managed the first 4 runs... and walked the rest. That would be my first tip - you are trying to build the ability to run continuously for 30 minutes so I'd recommend doing the same. That way you have a very clear marker to equal or beat the next time you go out. I was thrilled to manage another 4 next time. It took me 12 or so outings to completing the three full sessions to move on to Week 2... but get this... I never needed to do an extra session after that.

My other tips (some of which were not understood by me at the time)

1) Everyone will say slow down the run and they are right - it's a motion not a pace. But also consider... slowing down the walk. The point of the walk is to recover from the run segment you've just done so you are ready for the next one (and so you don't just...stop)

2) Never let yourself be tempted to do another session the following day on the grounds you didn't 'complete' the one before. The days on which you don't run are part of the programme and create the sustainability.

3) Almost certainly... wear less, especially on your top half (keeping calves warm can be important) I have never NOT regretted wearing a jacket for example (even in pouring rain) I tend not to recognise that the reason I am finding it hard is that I'm just too hot. If you are unconvinced, run with a light backpack so you can try the effect of stripping off a layer and stashing it as you go.

4) If you can (and maybe you can't) avoid roads and pavements and indeed any other hard surface several times in succession.

5) Some of the aches and pains may be eased by running! I cured my shin pain by taking up running. A gentle run can reduce my pain levels - it's a much looser movement than a brisk walk.

6) Avoid landing heel first, it is so much more jarring on the body.

7) Do not skip the walk at the beginning and the end. Opinions differ about the necessity to stretch before and after a C25K session (it is not an integral part of the programme, unlike the non-running days) I occasionally feel the need to stretch after a run... and it is always, on reflection, the times when for some reason I have missed or majorly skimped a walk at the end. (It's also a nice time for reflection!)

[Bikafella Graduate]

Wow you got a lot of advice there ! Don't forget though that the focused runs are only part of your exercise day. You should also look to make sone changes in other areas of your daily life which includes diet and movement. These do not need to be drastic - slow changes will give you a longer lasting health benefit. Try and stand and walk a bit more during the day than you do now, and maybe try hard to cut out a treat that you probably realise is not that good for you. Small changes. Like C25K, all increments are small. Importantly do some structured warm up stretching before and after your run - you will avoid pain and discomfort after your run this way. Good luck.

[JeremiahObadiah Graduate]

You’ve plenty of encouragement, advice and opinions here. I’ll add mine as succinctly as I can.

Brilliant that you are doing this for yourself. Encourage yourself to keep going, it is worthwhile .

Feel free to adapt the programme down into suitable for you, manageable chunks and let your body adjust . Going through the programme too quickly can result in getting discouraged or injured-both of which are obviously totally undesirable . 60 second runs could be 30sec runs , then 45 sec etc. I know that 9 weeks is the minimum it can be done in but if you can keep up the focus , I think it is worth spreading it out over a longer period.

I hope you will be surprised that soon 60 seconds feels very doable and you can feel yourself gaining strength and stamina.

Oh and run slowly. If in doubt as to what slow running looks like, there is a video of Japanese slow running which I found essential watching when I first started.

[gwyncartref Graduate]

It took me 4 weeks to complete w1 as I also couldn't do straight off. I was (and still am) a larger lady but do keep going at your own pace. Please don't give up if it takes you longer than the 9 weeks - it took me nearly 4 months as I also had to repeat runs further in, but I did graduate and still go out for runs building up time and distance until I got to 5k after 6 months. You should feel so proud each time you go out to run and you will gradually see improvements but take it at your pace to avoid injuries.

[PandaCory Graduate]

Well done for making a start! I remember I almost packed it in after my first couple of c25k sessions because I felt so stiff & sore; I seriously wondered if I was doing the right thing. I'm really glad I stuck with it though, and things do get easier with practice. If you're not used to running, even if you've been doing other kinds of exercise, it can feel weird and unnatural - almost as if your body is going "Oi - what the hell are you doing?". I promise if you stick with it, take it slowly, and repeat as many sessions as you feel you need/want to, you will get there, and please don't feel the need to compare yourself to others - we're all different and it's not helpful. Pick a coach that you like (yay Steve Cram), and get some good tunes going. Good luck & keep us posted!

[Kirst13 Graduate]

I couldn't manage the full 60 seconds and repeated week 1 six times, week 2 four times and weeks 3 and 4 a couple of times each and then from week 5 was able to follow the c25k as planned. Lots of really good advice here already, so I am here for the "you can do it factor". I had that really slow start, but have run a few half marathons and this Saturday did a swimrun with my daughter!!!!! I'd never have dreamed it was possible and I am so proud of myself now. I'm usually last or near last, but I can do it. Stick with it, take your time, use the advice here and you'll get there too.

[Ikarus Graduate]

Hi. I absolutely know how you feel. I started a run diary the first time I did C25K and it really did help. My first run went so badly that my diary entry said that I didn't think the programme was really aimed at total couch spuds. I sacked Sarah Millichan as my coach. The difference on the second run was astronomical. I couldn't believe how well it went. That gave me the confidence to carry on. I also had a big sister in my corner who wouldn't let me quit. At one point my new coach, Sanjiv Kohli, says 'trust the programme '. Good advise. I did and I reached the 30 minute mark from being completly unfit, somewhat overweight and never having run for more than a bus in my life. I still haven't managed 5k in a run but that doesn't matter. It's all about the time and the feeling of real achievement when you get to the next landmark. I still look back at my diary now and smile at the idea that 8 minutes in one hit was terrifying. Now I do virtual challenges and run for medals. It keeps me motivated to get out a couple of times a week. Good luck with your running and hopefully the support from the community here will keep you going. Good luck.