I started this plan last week on Monday, and even though it was raining, was full of excitement to start.
I'm starting from absolute zero fitness - I was dying by the end of the first 60s jog/crawl. My mum seems to think that I have an advantage because being young, I must be fitter than her, but even at a few stone lighter than her, I reckon I would struggle just as much as her!
Week one went ok, and I've found that it's only my calves that are in pain after a run (although my trainers start to rub by the end as my feet get all hot and swell). My first run, whilst a massive struggle, felt really good, but I've found that since then, I'm starting to dread the runs more and more.
Occasionally, I find that I want to go out running, if only for a half run (say 4/8 or 3/6 runs + warm up and down walks), but then it seems to mess up my schedule, since I'm not recovered in time to do the next run (usually the next morning).
This week, for example, I did W2R1 on Monday morning, went out for a half run Tuesday evening, and then was in too much pain to complete my Wednesday morning run. I went out last night (after a lot of arguing with myself), and am hoping to go out tomorrow morning. I feel that even though I've done two runs and two half-runs, I still need to complete the three full runs to be able to move on.
Any advice on how to get myself motivated?
I'm starting an internship this week, so I'm hoping that when I have a proper routine, it'll be easier to fit the runs in in the mornings. I start in a hotel, though, so I'm not going to be able to run, I'm thinking I might be able to swap it for a cross-trainer or bike (since there's a gym)? What do people think? Can't really do a treadmill, because of the constant change of pace.
I'm hoping that signing up to this site will help me keep up the motivation. I'd love to complete the program so that I have a convenient sport which I enjoy, I might lose a little bit of weight and I'd love to start looking and feeling better!
Hi I am about to start week 4 run 1 tomorrow. I felt exactly the same for the 1st 2 weeks, pain in the calves and sore feet but it gets easier with every one. It doesn't sound like you are having a day of rest between runs, maybe this is where you are going wrong? I do my runs every other day with 2 days between starting a new week. It gives my legs a chance to get better and keeps me motivated instead of trying to run on an injury. Good luck with the rest x
Other people have done all of the plan on a treadmill. Might be worth talking to someone at the gym about how their treadmills work. As clairestanton says - make sure that you take your rest days. You may not think it but you are pushing your body hard - using muscles in new and or different ways. They need time to adapt and to repair micro tears. I would try double layer sports socks (Sainsburys do them). They help protect your feet from rubbing etc. Good luck with the internship - hope you have a really good time and learn lots.
It is true that running may not be for everyone, but if the possibility of running appeals to you, I hope you will keep at it. Definitely do not run on your rest days. If you really want to do something, you can go for an easy walk or maybe a swim. But not a run, okay? (Not even a half-run )
A large proportion of people do C25K on a treadmill, at least for part of it. All you really have to do is figure out a comfortable walking speed on the treadmill, and a comfortable running speed. Use the speed control buttons to toggle between the two at the right times. As you start running for longer periods (a couple of minutes at a time or longer) the transitions are fewer and the program seems easier to do on a treadmill. To mimic "outdoor" conditions, you may want to walk/run on a 1% incline on the treadmill, but this is completely optional.
Best of luck to you! It will soooo be worth the effort.
I can only strongly agree with the others about taking rest days. I too was on my knees on W1R1 but trust the program, including the rest days, and you will be flying through the coming weeks. I am now proud to say that on W5 I can run continuously for 15 mins. It works if you do it properly ( sticking religiously to rest days) do you notice a theme here? good luck and keep us posted.
Thanks everyone. I do normally leave a rest day, going out Monday, Wednesday and Friday mornings! I'm finding that I'm recovering quicker than originally, which is a nice feeling, and it means that I would be able to do an extra half run Saturday night if needed.
I've just been out on my final Week 2 run, and whilst I don't know if I'm ready to move onto week 3, I'm just going to go with it, and hope that I'll be ok! I've found that if I look at the following week's plan, I start to worry that I won't make it, so it's nice to just get up and find out what Laura has in store for me that day.
I'll definitely give the treadmill a try this coming week. I'm sure I'm just making excuses to give myself a break, but I'm determined not to fall behind on the plan.
In a way, calling the 'stages' 'weeks' is not helpful for everyone. It's only called a 'week' to emphasise that you do three session at each stage with a day's rest in between (which means that if you complete each session and run every other day, it's actually faster than 9 weeks) Why would you 'need' to do an extra half run? Why increase your risk of injury or undermining a mental habit of completing the podcast each time?
I think most of us though can relate to the 'itchy feet' *wanting* to go out and run on a rest day! Reading through the blogs of the injured is a great antidote to that - and there are lots of other fitness activities we can do on the non-running days. Plus if you can think of a rest day as the day your body puts in place the building block for you to be ready for the next step up rather than as a 'nothing' day, that may help.
Trust the programme - it's really good. I don't know if anyone is taking careful note but reckon if you look at who graduates (having started as a couch potato) and carries on with this as a regular part of their lives, it is more likely to be those who Just Do The Programme - even if life gets in the way sometimes and they don't do it in 9 weeks.
Hi Aytriaris! You have already taken the hardest step, keep going and posting on here, there is lots of support and encouragement in this lovely community.
Its surprising what you can achieve and soo satisfying!
I also have a mum that thinks it must be easy because I am younger not very overweight! I am in a job with no routine and very weird hours and I think in the end it is sometimes just good to look at the week ahead and decide what days are going to be the run days and then be firm with yourself. I found today really hard as it was long one at work but found I really enjoyed the run in the end. Keep it up! x
Hi Aytriaris. I've just finished my 3rd run of week 1 today and can't wait to move onto week 2 (even if it is also rather scary). The first thing that strikes me about your post is that you need to get yourself some proper running shoes. I'm sure that half an hour's exercise shouldn't leave you in so much pain, and that in itself must be discouraging. I bought my running shoes from Amazon for £25, so they don't have to cost the earth. Read up first on what sort of shoes would suit you, or get your gait analysed, and then buy some running shoes about a half size larger than you usually wear. Investing in some comfy padded/supportive socks too would be a wise move. I have plantar fasciitis in both feet, but haven't had any problems with my feet so far by wearing proper running shoes and stretching after my runs.
I'm in my forties, obese, and have never run in my life before (except at school, which was enough to put anyone off). I had huge doubts I could even do week 1, but here I am at the end of it. You can do it, but be kind to your body. Get the right kit, have your rest days (do something different like cycle or swim, if you must do something) and keep coming back here to share your progress and benefit from this great support network.
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