how do you start running safely

[purpleblob]

[swanscot Graduate]

Hi purpleblob, follow the advice about the NHS Couch to 5K plan on this page:

nhs.uk/LiveWell/c25k/Pages/...

You'll see a link on that page to download the audio podcasts to listen to on an mp3 player or iPhone, so you can follow the coach, Laura as you fun. The C25K plan starts by having new runners following a walk/run plan and Laura will tell you when to walk and run, as well as give you other advice as you're running.

Come back to this blog page if you have any queries and to let us know how you're getting on,

[purpleblob in reply to swanscot]

thanks just managed to download the weeks with the help of my daughter

[Stefliser Graduate]

Well done! Now just take the plunge, and get out there and give it a go.

Just one word of advice - a lot of people seem to think that they can't start the programme as they're too old / too fat / too unfit / to tall / too short / too lazy etc etc. If you spend a bit of time on this forum you'll realise that you won't be the oldest, the fattest, or the unfittest person to make this amazing journey. The beauty of the programme is that it really DOES take you from the couch to running 5K (or for 30 minutes, which is not necessarily the same thing!). And that you can do it in your own time. So if you want to repeat one of the weeks before moving on, you can! We've all done it.

And one more tip (sorry - I know I said just one...) - keep coming on here. The folks on this forum are amazing! They'll pick you up after a bad run, congratulate you after your great ones, and motivate you to get out there when you aren't sure you can be bothered. Lots of us would have never made it through without the amazing support we've got on here.

In short, get stuck in, enjoy it, and let us know how you get on

[AnnieW55]

One more tip from me which, if you have a look around this site you will see written often, keep it slow and steady Don't try to go too fast at the start, it really is possible to run/jog/shuffle more slowly than you walk and get results. The speed will come once your body has caught up with what you want it to do.

This really is a brilliant a supportive site. Give the programme a go and let us know how you get on. Good Luck

[alcopop Graduate]

As said, follow the programme and take the rest breaks as per the podcast, your body will let you know if you are overdoing it.

Most of all, enjoy it and you will find that you will achieve a great deal.

[Oldgirl Graduate]

All you need to know has been said purpleblob (love the name) so I'll just wish you luck, don't worry if you find the first few runs really hard, many, many of us did too. IT DOES GET EASIER, just take it slow and steady and you will manage just like many hundreds have done before.