Do you have any TIPS FOR A NEWBIE?

[LiAnna-Lassmann]

WHAT ARE YOUR TIPS FOR A NEWBIE who just is starting out Couch to 5k. Honestly it’s even difficult to walk I’ve no idea how to do 5k?😍

[AlMorr Ambassador Graduate]

Good morning LiAnna-Lassmann, so happy to know that you are considering to do C25K, however, as you say you can't walk, in fact I am sure you can walk, anyway, before you start C25K do some walking every day, those walks should be at a reasonable pace gradually getting a little longer each day, once you are happy with the walks start C25K. Take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck, if you wish you can report your progress on this forum, we are all very helpful to newbies like you.

[John_W Graduate]

You have difficulty walking, yes?

[LiAnna-Lassmann in reply to John_W]

sometimes as I have been inactive for a long time but I think it will be good start with walking

[Oldfloss Administrator Graduate in reply to LiAnna-Lassmann]

Lots of walking in the programme and some walking on some rest days, will help build strength and stamina too !

[Cmoi Graduate]

Please have a read of the C25K FAQ at healthunlocked.com/couchto5... Yes, it's a very long read, but it contains lots of useful information.

Also, be clear that the NHS C25K programme is not about running 5k. It's a structured programme that's designed to take you from being a non-runner to someone who can run (or jog) for 30 minutes continuously. While the programme is designed to take nine weeks, you can spread it over longer if that works better for you.

[GTFC Graduate]

Well done on giving C25K a go! Top tips:

1. Do not give up

2. Be consistent

3. Be patient

4. You'll learn to love running if you're kind to yourself.

5. Comparison is the thief of joy

6. Warm up, cool down and use stretches (dynamic and static) as you go on

7. Post on here...we're all behind you

8. Strength and conditioning really helps

9. Hydrate and sleep well

10. Good shoes and socks are really important.

There's so much more to learn as you gain experience but no.2 really is everything. Discipline beats motivation all day long 😊

[Oldfloss Administrator Graduate]

Welcome to YOU... loads of great advice here as you have already seen... do please check that linked post out that Cmoi has given you Lots there, but you can dip in and out, as time permits...

My advice , is much the same as the other replies indicate... but to add to that..

Your runs, Your pace...

Keep posting the runs,,, successes and set backs!

Ask as many questions as you like. If we don't know the answers, we will find someone who does!

Slow and steady as you go and of course... Enjoy!

[scubasmiff Graduate]

Don't assume you'll get to doing 5k in 30 minutes, and don't feel you have to complete it in 9 straight weeks.

Repeating weeks or runs is fine, many people do if they feel that they struggled with a run, I certainly have this time round, it's extra meters on the legs and isn't wasted effort.

The goal is to do all 27 runs at least once. You'll get days when you just don't feel it, no big deal, if the legs don't want to run then just walk the rest of the time and try again a couple of days later.

The 5k bit, well, what the programme will do is get you so you can run for 30 minutes. This may seem impossible on week 1, but stick with it and you can get there. Once you are comfortable with 30 mins there all sorts of apps that will help you get to 5k, and 5k won't seem an unobtainable goal.

Oh, slow and steady, people will keep telling you this, and it is the key to success!!

I'm hoping to complete the programme soon (4 runs to go), and I'm really quite excited by it!

[Oldfloss Administrator Graduate in reply to scubasmiff]

It certainly is the key...

Snail power.

[CBDB Graduate]

Top tip from me is “to go slower”. And if you think you cannot run any slower, but still are struggling… go slower still!

Also, to support all runners, we also have a walking forum called Active10, and a Strength and Flexibility forum. See introduction to all our forums, all managed by a group of volunteer admins: healthunlocked.com/couchto5...

[newbie-nick Graduate]

Firstly, welcome to the friendliest and most helpful place on the internet. Welcome, fellow runner.

As for tips - I have three: Firstly, listen to your body - if it is saying something is wrong, pay attention to it. Secondly, take it slowly - there are no prizes for getting there quickly beyond your own satisfaction and achievements, and the C25K time scale is a guide and not a target, If you need to walk, then walk. If you need to repeat a week or go back, then do so; it really doesn't master at all. If I'm honest, most of us do not make the 5K in nine weeks, and some take many months. Thirdly, please watch this video - I have recommended it to so many people due to its incredibly inspiring nature. youtu.be/btzJUYd1BVA(Not working as expected?)

Above all, try and enjoy it; try to get out as per the schedule, and remember, rest days are absolutely vital. Don't be over ambitious, and if you run in a park and get comments from the bench-sitters, just smile, wave and remember that you are the one running whilst they sit doing nothing.

Finally, finally, do keep us up-to-date with how you are getting on. Doing this really does help with your progress. No one on here will judge you, ever, unless it is to say, slow down if you are doing too much.

[Wavy-chick28 Graduate]

Follow the plan it is magic, be positive we all have setbacks and come on here for encouragement. Good luck !

[00marks Graduate]

As others have said - follow the plan, consistency is key, don't do too much, it is fine to walk.

[Madwife60 Graduate]

Welcome. Starting is the hard bit so well done. Remember any exercise is better than none. I started with walking - just a couple of kilometres a day and then slowly upped the pace. Week 1 felt like a marathon and the run bits seemed almost impossible but I stuck at it and no longer have my thumb over 999 on speed dial! Fast forward 6 years and I still cannot cover 5k in 30 mins but I can jog along for 40 (or even 50 it turns out when my app got stuck last week). I no longer care about time and speed but just enjoy the exercise. Sometimes I’m faster than others and sometimes are harder than others but I do know I feel a whole lot fitter at 66 than I did at 59 which is all I care about. Keep moving as slow as you like or can cope with and it will all come together

[LiAnna-Lassmann in reply to Madwife60]

Thank you for sharing.

[Runningphobe Graduate]

Top tip: Take it slowly. The difference between walking and running is the action not the speed.Tip No.2: Wear the best running shoes you can afford - all other specialised kit is optional

Tip No.3: Get out there, however little you feel like it. Start again whenever you have to.

I started at age 60. I don't suppose I will ever do 5k in 30 mins. But I know I can run for 30 mins without a break, which is all that matters.

I lost two and a half stones, and nearly all my niggling aches and pains.

Last November I had to have major surgery for bowel cancer and was out of hospital on Day 3. The surgeon says my recovery has been fast because of my running.

I'm 70 now and have started the programme all over again (big break after the op, obviously.)

This time around I'm being extra careful and doing each week twice, just to be on the safe side. I'm only on week 2 but I'm already feeling the benefits .

So go for it. You may start to enjoy running. You might not. But I guarantee you'll enjoy what it does for your life.

[nowster Graduate]

My own suggestion would be, before starting Couch to 5k, to do a warm up week which consists of at least three half hour brisk walks, just to wake up your legs.

[drl212 Graduate]

My own experience is that consistency rewards you. Sometimes getting out the door can be the toughest part of a run. And go slow. My briskest walk was faster than my running pace at the start!!

Most of all: Enjoy!!