I want to start c25k.pls help never run before always found struggling felt like my heart beats in my mouth evertime i run.

[Turk]

Lost some weight 7kg by using fitness pal 1400 cal and walking.stop using fitnesspal struggling and weight piles up again.i need help

[Penel]

Perhaps you need to carry on with the walking and gradually increase your speed or how far you walk, before you start running. You need to build up your stamina over time. Perhaps have a look at other forms of exercise, like swimming.

[Jana83]

Please visit the Couch to 5k forum - you'll find that many of the members felt the same way before they started. The plan is simple but effective - it takes you from an absolute beginner (like me) to someone who can run (or jog slowly) for 30 minutes. The only thing you need to get into your head and remember is SLOW and STEADY. The runs in Week 1 are 60 seconds long and the trick is to go as slow as possible. Yes, you may think that it's not technically running but the plan does build your stamina first, with an option to increase your speed later on.

If you are very overweight or have medical issues where exercise could be dangerous for you, then please seek advice first. If necessary, try walking for a while first (at a moderately high pace), so that you can get your heart rate up a bit. I thought I was going to die when I started the plan but if you go slowly, you can do all the runs in Week 1.

The first step is always the hardest but all I can say is, please give it a go.

[Windswept1]

I was the same and started with jog Scotland. I can actually walk as fast as I can jog but I am a very fast walker and have to run slowly to not get comletely out of breath. But the jogging has got me fitter. You might be able to build up stamina by doiing other things like aquafit as well. Good luck.

[runningmam]

C25K is fantastic! I was very over weight and had never run anywhere! I really didn't believe that I would be able to do it without blowing up, but I now regularly run for 30/35 mins 3 times a week!

The lovely Laura talks you through the gradually increasing run times and the people on the forum are very friendly and encouraging. I would recommend it to anyone.

Good luck

[SimonPrice33]

If you want to start running, the easiest way is as said above build it up slowly but not by walking... start a slow \ steady job for however much you can manage.

set yourself a distance \ target and run as far as you can to it, and if you have to slow to a walk thats fine, if you can do it all in one go, thats brilliant... the more you do it the better youll be able to do it...

eitherway, be proud of yourself for every step you take!

[runningmam]

Yes. C25k starts out on 60 second jogs and 90 second walks. You do each week's workout and move on to the next stage only when you have completed the last. Therefore you continue to increase your stamina but at a safer rate.

[Turk]

I did my first c5k last night i felt fantastic.next running thursday

[Soozz in reply to Turk]

Well done, Turk! You have done the hardest bit, which is to start! I have never been a runner, dreaded athletics -well, any sport - at school, but now I run 2-3 times a week and LOVE it. The new me is 4 stone lighter than 15 months ago. Running and C25k strength and flexibility, swimming and exercise biking have all helped, as has My Fitness Pal and a set of electronic food weighing scales which made me realise my usual helpings of pasta, rice, couscous etc were 3 times bigger than they should be.

The very best of luck to you, and remember, this community is here to share your journey.

[runningmam]

Great going Turk! I'm glad it made you feel so good. Check out the C25k blog site where you will find people in the same boat and will be able to give and receive support. and encouragement.