Couch to 5K
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The first day!

After all of my failed weight loss attempts I am doing this for real. I am the heaviest I have ever been at 199.6 lbs. I have finally decided I am going to do something about this. I know it will be very difficult but I will make it through. I have never liked running, but I am going to start the Couch-to-5k today. I usually get discouraged really fast, but that is why I am doing this. I hope I have the strength to do this.

Any tips on this subject would be greatly appreciated. Thanks!

16 Replies

Hi devo,

Welcome to C25K and i hope you enjoy yourself. Tips: Get decent running shoes. Take your time. Repeat runs or even weeks if you have to. Take your time. Do what Laura says. Take your time!

Running is hard on the body especially if you are heavy and most of us are. So take it easy, don't go too fast or you might get discouraged. Most of all have fun. Good luck and let us know how you get on. Ed x


Congratulations on making that first step. You can do it..we all have or are. Just listen to Laura, do what she tells you, stretch after running, and keep blogging on here, as the support is incredible (i have only been on here for a few weeks, wish i had found it at the start).

Make sure you have a rest day between runs (if my legs are really sore then i leave two). Try not to skip runs.

the buzz from completing a run is amazing. hope you get that feeling too. At the start i never thought i could run for two minutes let alone 5k..but am now up to wk 7 and 25 minute is possible

good luck and happy running


It's scary when you start and it's very easy to become discouraged, but everyone here helped me immensely, keeping me on track, kicking my rear when I needed it, cheering me up when I was low, and sharing my joy when I completed each stage. They really are a great bunch of people :)

Good luck, take all the time you need, and enjoy the journey. Share your triumphs and your tears and remember we've all been there and indeed you'll find people at the same stage as you who are all in the same boat.


Welcome devo! You've come to the right place; c25k is great and the community here are so encouraging when things aren't going your way! I never liked running either but I love it now (give or take a few bad runs).

Try not to get discouraged; you have taken the first step by deciding to start! :) Trust in the podcasts - Laura (the girl whose voice you will hear on the podcasts and who you'll become more familiar with over the next however many weeks!) doesn't ask for anything more than you are capable of and what makes the programme so great is that it is challenging without being impossible. It feels so good to achieve new goals and move through the weeks.

Reading other people's blogs who've been there done that can be a great motivation tool. Look for the week 1 or W1R1 tags if you want to read about how people tackled their first week.

Keep your long term goal in mind at all times and if you're feeling disheartened, share your experiences on here and I guarantee a lot of friendly folk will have your spirits and motivation lifted in no time!

Good luck!


I'm a similar weight to you, middle aged, asthmatic and anaemic, so if I can do this thing then so can you. I'm currently on week 3, and am surprised how much I'm enjoying it, despite the fact that I feel like I'm dying with every run!

Good luck and have faith in yourself and Laura (but when she tells you to land on your heel in week two, ignore her!)


Congratulations on taking the first step ! Be kind to yourself and enjoy each achievement, share your experiences here - you will get plenty of support when you need it.

Don't worry if you don't see instant weight loss - many people don't lose weight for several weeks into the program, you're more likely to notice your clothes fit better before you see results on the scales. If you follow and trust the program, you will notice so many positive results - it's great for stress and confidence as well as physical fitness.

Best of luck with it - it isn't always easy but it is achievable and you can look forward to plenty of proud moments :-)


Thank You guys, i just finished my first workout and it was a little tough :) I went 1.58 miles at 18:59 min/mile. At this point I'm just proud it's done. My biggest problem is i lose my breath really easy, hopefully this will get better with time. Again Thank You All


It really should! Another great reason to do C25K! Well done, you!!!


well done devo. You've overcome the first hurdle which is actually getting out there and starting. Like everyone else has said, just take your time, don't push yourself too hard and you will quickly see the improvements, your breathing will get better as your fitness improves.


Yeah!! Well done Devo, you've done the hardest bit now; doing the first session and you still have a smiley face on your blog so it can't have been that bad :) You'll be amazed at how your fitness will improve with each week that passes and don't get me wrong it can be hard going but if you stick with it, and keep coming on here, you'll soon get the running bug!!


I started today too so I'll be following your progress with interest. Well done on going for it and I hope I can keep up with you :-)


Welcome and well done Devo!! I have to agree with many of the others. You have indeed taken the hardest steps of the program...the ones from the couch to the door!!

Don't worry about your pace and distance right now. If you find that you can't complete the runs, it is usually because you are trying to run too fast. It is much more important to just follow the run/walk intervals and allow your body to adapt to running!! Have faith in the program, it works. Even more importantly, HAVE FAITH IN YOURSELF!!

Congratulations on your first run! I look forward to hearing about your progress!!

Keep Running!! :-)



Such great responses by everyone! I agree with all the fantastic suggestions! Remember we are here to offer support, motivation and advice along the way. Blogging will also help you greatly! WELCOME and GOOD LUCK!!! Gayle :-)


I weighed 207.5 lbs when I started. There, I put it out there in public. I lost weight the first couple of weeks, then it stalled. But I was getting more fit, breathing wasn't as difficult, running was getting easier. I was building muscle, which weighs more than fat.

I just completed the program on Monday. I'm going to keep on running. I think for the time being I'll continue with the 30 minutes and try to increase my pace. I might map out a 5K route and run that, no matter how long it takes me, to do it. I haven't yet decided if I'm going to try the stepping stones, stamina, or speed programs.

So, I now continue to lose weight. I suppose it is the longer workouts, but I also try to do a 5:2 fast most weeks. I don't stress about it if I can't fit it in, like last week when the kids were off school for two teacher in-service days. The gist of the fast is that on two non-consecutive days of the week you eat less than 500 calories if you are a woman or 600 if you are a man. On the other five days you can eat whatever you want, but I found that since I'm used to watching calories, I don't eat as much as I used to. Which is an excellent thing. I read about 5:2 in the newspaper. There are lots of health benefits to fasting, which is another good reason to do it, besides losing weight. I also find that since steamed vegetables have very few calories, I'm eating more of those, another good thing! I believe there is a lot of information on the internet on 5:2, if you are interested.


Hi ScottishHoosier

I too am about the same weight as you were when you started. Did you loose much by the time you graduated? I was just interested to see if it would inspire me.

I am going to look up the 5:2 fast that you mentioned too. I have just re-started on W2R1 as I have been away on holiday and unwell on my return.

Good luck with increasing your pace.


I've lost 12 lbs, and that despite a two week holiday in the US. People are commenting on the weight loss. Clothes are feeling different. I'm happy.


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