W1R1 not to plan

[Skipboy]

Well having recently quit smoking I decided to replace something unhealthy with something healthy and plumpled for C25k. Sadly it didn’t go to plan and only managed 3 of the 8 run sections. Nothing wrong with the lungs but my hips hurt and had a lactic acid buildup in my calves. I finished the full run but at brisk walking pace but I am worried that my body won’t adapt. I’ll try it again in a couple of days to see if there’s any improvement.

[sheps Graduate]

Hi Skipboy, and very well done for making that start - better than most people around you, I'll bet.

I wonder if you were maybe trying to run too quickly? Reading through here you will see the oft repeated mantra of slow and steady wins the day it is so true. Next time you are out, maybe try running as slowly as you can so that you can complete the next run... and the next... and so on. It does work, but learning how slowly you can run - and still be running - is something many of us have had to do.

But hey, fantastic news that you have given up smoking. If you can win that battle, C25K is going to be a doddle. You are so strong of mind. Remember that.

[ParkRunner1 Graduate]

Don’t be too hard on yourself, these are massive lifestyle changes your undertaking and you’ve already come so far, well done you 👏🏻

Keep going and don’t give up, you’ll be amazed at what you can achieve, when I first started C25K (also as an ex-smoker) I couldn’t run for a minute without gasping for breath but I can now manage a very slow 30 minute run, you can do this 👍 and we’re all here to support you and cheer you on.

[CBDB Ambassador]

Well done for embarking on this journey! That’s a huge step.

As others have mentioned, it really helps to go really slow. And we mean really really slow. If your running speed doesn’t seem to be faster than your walking speed, that’s the kind of slow we are talking about.

See the post at healthunlocked.com/couchto5...

And if you feel you need to start at 30sec running and 2 min of walking (just cutting the running sections a bit shorter and doing a tad bit more walking) , and doing that for a couple of weeks, that is fine two.

Hopefully you already felt the feeling of achievement and exhilaration from your first run. Keep going and you are likely to feel that famous runners high, that simply makes you pretty happy after each run!

Well done for your first run. Now to just keep on keeping on!

Happy running!

[Jancanrunagain]

agree with all of the above. If you think you’re going slow, go slower - if your head is bobbing up and down - it’s a cast iron sign you’re going too fast. On here we embrace snails … in time we become tortoises… and once there we beat the hares! Well done you for starting

[T2runner Graduate]

Just before I started my journey my diabetic nurse said if you can only do one day a week, do one day a week, I have managed more than that but have taken a few more rest days between runs when needed. It's not a race it's about building up fitness, so as said go slowly, you can build speed later. This c25k will change your health and fitness, but it can also change your mind. You will get there even if it takes a bit longer, time is irrelevant. I am an ex smoker now vapour and c25k has really changed my lung capacity, my breathing is so much easier and deeper, something I wasn't expecting. Please don't worry about struggling, if it was easy there would be no point, put that smokes money aside a treat yourself to some decent running shoes, will give you something to aim for, but with the price of ciggies now that should be around a week!

[Oldfloss Administrator Graduate]

Well done you for beginning this.... and the advice.. slow and steady! Have you checked out the pinned post which has so, so much great and useful advice there.

healthunlocked.com/couchto5...

Included in there.. sections and links all about taking it gently.

healthunlocked.com/couchto5...

Also... do please take a look at the Strength and Flex Forum too, lots of ideas to keep the legs and the rest of your running body moving !

[Bhavin1120 Graduate]

Well done on this amazing transformation. Keep up with it. Don't give up. No matter how much it hurts and pains. Always remember you can slow down and you can repeat t the days and weeks but don't give up.

[John_W Graduate]

Were you jogging or running? Big difference...

[Skipboy]

definitely jogging! I really was going slowly, clearly not slowly enough though.

[drl212 Graduate]

Wow! Stopping smoking is one of the toughest but greatest things you can do for yourself.

Agree with others...slow and steady wins the day...at this point, you can't go too slow.

Do let us know how you progress...

[Trailslogg Graduate]

Just joining the chorus... Have a look at the "slow running" video to see how slow is slow!

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

Best of luck!