Getting started

[Yogijojo]

Hi - I am a 54 year old female and I’ve recently lost 2.5 stone and need to lose the same again to reach a‘healthy’ weight for my height. I am a SlimmingWorld member and have followed their ‘Body magic’ program. I currently walk at least 15, 000 steps daily and am interested in doing the couch to 5k as a new challenge. The problem is that I know that I can only run for around 30 seconds before my legs get heavy. What would be the best way to get fit enough to start C25K? My instinct is to start just doing the run sections for 30s and walk the rest, gradually building up the running intervals.

Any advice on getting started would be great.

[SueAppleRun Graduate]

Hi well done for doing so well to start with. Heavy legs can be a sign of not drinking enough, or are you running too fast? Maybe read the pinned post the guide to C25K, Other than that what about starting the programme but walk fast for the running parts then easy walking for the walking parts until you can do the whole of week 1 comfortably then do the same but with a very slow gentle run for the running parts and if your legs ache take an extra rest day but keep walking daily .

Good luck

[Instructor57 Graduate]

Welcome to the forum and the program!And well done on deciding to do this .

The first thing I would suggest is to read through our program guide.

healthunlocked.com/couchto5....

One of the most common issues at first is trying to run too fast and I wouldn't mind betting that could be the reason you only make 30 seconds

Also heavy legs is a classic sign of dehydration, as a runner you ideally need to be drinking around 2.5 litres a day , even on non running days .

This is of course all mentioned in the guide .

So, read the guide, get that hydration up and give it a go . .. slowly, then when you think you are slow enough , slow down more .

You ideally want to be running/jogging at what we call a conversational pace .

In other words , so you could hold a conversation without gasping for breath if someone was running with you.

Enjoy the journey!

[IannodaTruffe Mentor]

Welcome to the forum.

If you read the guide linked to by Instructor57 you will see the recommendation that you should be able to comfortably walk at a brisk pace, on a regular basis, before you attempt to do C25k.

If you can do this, then you will be fine to have a goat the plan, but it needs to be undertaken at an easy conversational pace.

Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

Take your time and you will get there.

[Yogijojo]

Thanks for all the quick replies and excellent advice-lots of reading to do and information to absorb. Will let you know how I get on.

[Cmoi Graduate in reply to Yogijojo]

Hi Yogijojo , the guides are excellent, as is the advice already given.

If initially you feel overwhelmed by the amount of information, here's the summary: drink lots of water and go slow!

[Brixcos Graduate in reply to Cmoi]

And believe in both yourself and the programme 😊🏃‍♀️👍

[misswobble Graduate]

Hello there 👋

I started C25K as part of my weight loss journey. I was set going with it by a young lady in my WW group.

I never looked back from that day to this. It saved my life 😀🏃‍♀️ I was 57 and never run the length of myself. The sessions are fully guided so you’ll be taken through each step by step, so don’t worry 🙂

One session at a time, rest then go again. You’re going very slowly for just a very short time. You’re in safe hands. There is absolutely no hurry at all!

It’s fun, I couldn’t stop giggling when I started it, hiding out in the woods in winter 🥶😁. I didn’t want to be seen in tights 😊

I lost 64 pounds in 2010 and am still weighing in under goal. Running is great for fitness and keeping the weight off 🙂

Good luck! Have fun out there 😀

[Yogijojo in reply to misswobble]

Thank you so much for sharing your experience-it gives me hope! 🤗

[Kirst13 Graduate]

I stopped before the full minute on week 1 and repeated it 6 times before I felt ready to move on. I framed it as progress as I could feel it getting easier. The slow, slower, even slower advice is good, as is all the other advice and pinned posts. There is a NonetoRun version that starts with 30 second runs, but if you are happy to repeat week 1 until you reach the full minutes, then I'd say go with that. It worked for me- I'm planning an hour and 20 minutes run today 😁

[Yogijojo in reply to Kirst13]

Thank you for the encouragement. I watched the slow running video clip last night and realised I was definitely trying to go too fast! Looking forward to trying my first session. 🤗

[Kirst13 Graduate in reply to Yogijojo]

Slow running is the way to go. Sometimes I go out and my daughter walks alongside me 😁

[nowster Graduate]

One thing you can do is walk briskly for about 20 minutes on non-running days. Go up to the point where it starts feeling uncomfortable and back off a bit to where it feels OK again.

And to echo what others have said, I was very self-conscious at the start. I wouldn't have been seen dead wearing lycra. Nowadays I go by whatever feels the most comfortable.

I had actively avoided running for the first 50 odd years of my life. I hated sport in school. If I'd made a dash for a bus it would take me ten minutes to get my breath back.

Something to note is that running may not bring you weight loss for many months. You'll be converting fat into muscle, and possibly putting on a little weight by doing so, but that muscle will take up less volume than the fat it replaces. Don't be disappointed if you don't see any results on the scales. However, you may find that your clothes get looser.

I was about 10kg overweight, and starting to develop the male paunch, with the beginnings of jowls on my face. That's all gone. The bulk of that weight went only when I was doing runs of an hour or more, and starting to burn fat once I'd run out of stored glycogen.