Couch to 5k - whaaaa?

[starsandshards]

I've just started using the Couch to 5k app... I can't get past the warm up! I got to the first round of "running" and had to stop, I thought I was going to faint. Methinks this will be a slow process... I'll try and make it to the 2nd round of running tomorrow...

[Hidden]

Small improvements everyday! you just take it at your own pace and do what you can. You'll get there.

A huge well done for starting it and for wanting to carry on! You'll be running before you know it!

[starsandshards in reply to Hidden]

Really?? But I feel so useless! It's frustrating thank you, though. I'll definitely keep trying. I'll improve I'm sure.

[kbed in reply to starsandshards]

Keep going like me i am just a plodder just put one foot in front of each other you will feel good whether you have walked jogged run but you will have finished better than sitting on couch .

[moreless Administrator 7 stone]

The first couple of times I tried to run, I thought it was going to be impossible and that I'd never manage it! Then I realised that running is all in your head! Tell yourself that you can and you will!

Slow and steady is the way to go and if you have to walk more than the app says, who cares??

[starsandshards in reply to moreless]

Thank you! haha. Got to be louder than the voice in my head wheezing!

[moreless Administrator 7 stone in reply to starsandshards]

Honestly, I started on my 59th birthday last May and hope to run a marathon before my 60th! I couldn't even run when I was 16, never mind 60! All is possible!

Join our Tortoise and Hare Club, for company, inspiration and motivation

[jnazs in reply to moreless]

Phenomenal, you're an inspiration 🏃🏼

[MissisB 4 stone]

From my very limited experience (I had to call a halt because of an ankle injury) I do think it is partly mind over matter. And. Don't go too fast. A very slow ambling jog for a minute is more of a success than a pace you can't maintain for more than a few seconds.

Ultimately, I would go for walking steadily to the end of the timed period if you can, and build in a few trots from there.

Do go and join the Tortoises and Hares - they are lovely, helpful, and keep me entertained with their exploits (I sneak in regularly to see what they've been up to).

[starsandshards in reply to MissisB]

Thank you so much! I'll give it a looksee.

[IgaT]

Huge congratulation for you! Starting is the hardest part!

You can do it!!! I am on week 5. Join the C25K forum, they are great bunch of people with a lot of support, success stories to motivate you, and bumps on the road stories to show that it is rarely straight forward.

You can start with one week of 30 minute brisk walks. I remember my first week of running, I though I'd die. Slow down. Now, slow down even more. I know walking 80yo can overtake you. Don't worry, and slow down even more The speed will come later. Go slow and steady. If you need longer walking breaks, just take them. You can even do every second run from the podcast. Then, with time, increase the number of runs. Once you get 3 runs according to the podcast, move to week 2

moreless is right, most of it is in our heads. I thought I cannot run, that my body is just created different way. But as becoming a runner was always my dream (yeah, I always want something that is impossible or almost impossible), I started slowly and now I can run 8 minutes straight and tomorrow I plan to do the week 5 run 3, so 20 minutes of continues running.

Good luck! You can do it and you will do it! Slow and steady

[starsandshards in reply to IgaT]

Awww, you've made me feel so much better I'm almost teary! Thank you so much, I will definitely be taking this advice. xxx

[Beanspuss]

I've just started trying to run again. I tried the couch to 5k apps but they just weren't doing it for me. So I'm running with zombies run and finding it so much more motivating.

[starsandshards in reply to Beanspuss]

Because zombies!!! I should check that out. hehe

[Beanspuss in reply to starsandshards]

It's so good I've paid for the subscription! You can set up interval training just like in c25k (paid only)

[starsandshards in reply to Beanspuss]

Awesome! I'm going to buy it now. It looks fantastic. I do love gaming so this could be the key! Thanks for the tip!!

[Beanspuss in reply to starsandshards]

There is a facebook group too who are really friendly and full of support when you share your runs. Obviously this group here is equally supportive!

[starsandshards in reply to Beanspuss]

I'll have a looksee at that too, thanks again. I am so chuffed with this place, guys.

[IgaT in reply to Beanspuss]

Wow! Zombie runs? Is there a free option as well or only paid one?

[Beanspuss in reply to IgaT]

yes there is a free option, which is fab too

[IgaT]

Oh I forgot to say that I am not using the app, but downloaded podcast with music. I am not sure how the app is working. But whatever works for you best. If it will be zombies, than run baby run, as zombies are coming! Have fun with whatever you choose.

[rossie1942]

I suspect that most people starting the program will find it difficult at the start. I certainly did and as others have said take it easy. A couple of weeks in I find that I can jog for a few minutes, nothing great but five weeks ago I was puffing walking up the slightest incline. I think it is worth having a check with GP practice to ensure that you are fit to start because part of my problem was letting go convinced that my heart was going to give in .Good luck,

[starsandshards in reply to rossie1942]

I should be fit enough, I'm only 29! I've just hardly ever exercised

[Exmoorllent]

It's definitely not easy at first, I was in the same position as you. Couldn't complete the first runs, felt horrible at the time, but also reay did motivate me even more because I thought 'crikey, I am so unfit I can't even run for 60 seconds' I completed the programme a few weeks ago, and am running regularly now. It's amazing (amazing) how quickly it starts to feel better. I repeated weeks when I needed too, but was very strict with myself about completing every running bit, even if it was barely faster than a walk! Good luck and keep us posted

[starsandshards in reply to Exmoorllent]

You're a real inspiration!

[mayaena]

Don't give up! You're doing great. If you can't get past the warm-up, then repeat the week that you are comfortable with until it's boring. I think it says on the tin that you can repeat weeks if you need to at any point. Doing this will also build up your strength and fitness so you don't end up injuring yourself and stopping altogether when you try to progress further. Good luck!

[starsandshards in reply to mayaena]

Thank you for this, I need to get in this mindset.

[Beatingthis]

i enjoy reading all the comments wishing i could join in the couch to 5k but since i was told i have a herniated disc i think my running days are over however, the past few years i have taken to cycling and really enjoy this. Keep up the good work everyone and happy weight loss.

[starsandshards in reply to Beatingthis]

It's really good you've found something you can participate in, that's half the battle. I don't know if I even enjoy this yet, but we'll see! Haha.

[PTKeith in reply to starsandshards]

Hi. The problem with all generic running schemes it takes no account of your current status of health and weight. If you are badly overweight should you be planning a 5k run in 9 weeks? probably not. As a PT we progress obese people by firstly using exercises that are gentle on the joints and emphasise weight loss then use weights and a slowly increasing intensity to build up stamina and strength. Is running a great exercise? Yes, is running a great exercise for people who have never run, and are very overweight? NO! However it is very cheap and this is one of the reasons why people do it. Running is not in the mind, it is in your Cardio Vascular system and what it can currently do, that is why I do not like this type of scheme. If I can't even walk for 10 minutes without getting out of breath should I even contemplate running? At the gym before we let people on the kit we have to do a health check to make sure they are ok. So I would suggest if you want to go ahead and do this I would concentrate on the walking first, get a really good pair of trainers that are very light and have a lot of bounce in the sole. Then firstly try the walk and then when it says run go for a power walk. Do this a few times to get the heart used to what's going to happen then after four power walks if you feel okay try doing a jog for 30 seconds. If not stick with the power walks till your CV gets better. If the first jog is reasonably okay try a second one. Then slowly try and increase the number of jogs you do each time. When you get up to about 10 and you still feel of slowly increase the time from 30 seconds to 40 then to 50 etc.

At the start of the walk slowly increase your stride length then do a few lunges, a couple of squats and generally warm the muscles up and stretch gently. Nothing worse than getting an injury when you are running. Also where you can run on the grass and not on the pavement, this will lessen the impact on your joints.

Best of luck and remember, gently, gently.

[starsandshards in reply to PTKeith]

Thank you for this reply, incredibly helpful. I'm just using a crosstrainer at home, I'm too anxious to exercise outside or at a gym. But I will take all of this into consideration before trying again tonight.

[roseabi]

Well done for starting the C25K, it's a great programme. In case you didn't know, there is a C25K community on here:

healthunlocked.com/couchto5k

[starsandshards in reply to roseabi]

Thank you

[kbed]

well today I did my temple newsam park run course with my husband my calves are killing me done all stretching etc next official run on sat see if i can do better than 48mins for 5k bought some new running shoes new balance so i'm a 67 year old girl on a mission.

[starsandshards in reply to kbed]

Well done!!

[emma-louise32]

Hey, how are you coming on with the couch to 5k?xx

[starsandshards in reply to emma-louise32]

Not great! I didn't do it again after this. I'm awful at staying motivated for exercise...