Started couch to 5k

[Nicola04]

Any tips how to start this as I have no energy or any get pu and go

[Chris--B Graduate]

You have posted your intention on this site so you have no choice now, the have to start. All those who read your post are now waiting in anticipation for your post detailing how your first run went. You cant let all those people down.

There are areas on this site that give you really good information about how to tackle the program and I am sure someone will post the links.

I have started and completed the C25k a number of times but have unfortunately lapsed after due to various reasons ( some quite valid) so can probably claim to almost be an expert on starting.

This Monday is another start, hopefully for you too. Its possible to complete this bt Christmas so thats my plan.

From my experience, sticking to set days (Mon, Wed, and Fri in my case) was easier than doing alternate days (I have tried both methods). The two day rest over the weekend seemed to help and with the routine I was less likely to skip a day due to some feable excuse.

Stretching after (particularly at my age) seems to ward off some of the aches and can definitely confirm drinking plenty of water during the day helps.

At school I avoided running as much as possible, I was no good at it, could not do it, so did not want to do it. I carried that on through life. So when I started the C25k at 58, my body wondered what the bloody hell I was thinking of. "You can't run" it told me. The first week was hard, so was the second, and the third, the 4th was too, and so it went on. Some weeks were harder than others but none were impossible. The plan is brilliant as each week you are prepared for the next. In week one, you run for one minute before a rest and that minute seemed like an hour. A couple of weeks in, and during a run your trainer informs you that you have a minute to go, and you think "thats it, nearly done!" . A few weeks later, you are informed you have 5 minutes to go and you think the same thing. Before you know it, you are running for thirty minutes.

I look forward to reading your next posts as you progress. Good luck.

[Instructor57 Graduate]

welcome to the forum and the program !

great to have you here!

The first thing I would do is to read the program guide here

healthunlocked.com/couchto5....

its packed with really helpful information to guide you through the program.

take all the runs nice and slow and make sure you have been drinking plenty of water

all of this and more is included in the guide

well done on deciding to do this and enjoy the journey!

[AlMorr Ambassador Graduate]

Congratulations to you Nicola04 on starting C25K, if you haven't ran, run 1 of week 1 but you are about to, take all the runs slowly, you can repeat any runs or week's if you wish to, try to keep to the same 3 days a week, doing that you will have 2 rest days from running.

Drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck for your running journey with C25K, if you wish you can report your progress on this forum 👍 🏃🏾.

[Comte Graduate]

As you have started the C25K programme you have to continue now or you will let down everyone here.

Welcome to running and I hope you enjoy it. 👍👍

[beggerbush]

Nicola04, just start it, your not going to be running a marathon in the first week.

Its a little bit of walking then a little bit of running, Repeat!

You take it at your own pace.

I'm 64 and started it in the gym on a treadmill, headphones on, music on and C25K playing in the background (Denise Lewis). I've just finished week 5 running for 20mins.

"the only person who can stop you reaching your goals is you"

Go for it.

[HeavenstoBetsy Graduate]

A journey of a thousand miles begins with one step (as a Chinese Philosopher once said) Just put one foot in front of the other and start on what will be a very exciting and rewarding journey.

Paradoxically, by getting some exercise you will feel LESS tired and your emotional wellbeing will be restored. I started when I was 62 and have never felt better - more energy and my confidence has been boosted. Whats not to like about that?

[Cmoi Graduate]

Hi Nicola04 , well done on deciding to start C25K, and welcome to the forum!

You say that you have no energy, so I just want to reassure you that if you're capable of comfortably walking briskly for 30 minutes, that's all you need to be able to start the programme. You begin with a mix of walking and jogging, and you can - in fact you should - take it nice and slowly.

While you need to do the runs as indicated in the programme, you still have choices, and it's important to remember that. If having set days or times to run and sticking to that routine will help you, do that. If it won't, don't! While personally I love running inside and have never run inside, lots of people run on a treadmill, or mix that with outdoor runs.

I don't agree with those people who said that you'll be letting people on here down if you don't do the programme. I know they mean well, but to me that would feel like added pressure and guilt, and that's not what this forum's about. We're here to support you.

You can do this. 👍😀

[Chinkoflight]

Hi Nicola04,. it could be you need to think a little about the get up and go bit. What's that about. Two approaches.

 Negative approach might be based on other things that ended in failure leaving you with an overwhelming fear of failure. It maybe, you'll be overwhelmed by feelings of self consciousness, fear of being silly or laughed at. You might be afraid of how hard it's going to be - or a hundred other things.

Positive approach might look at past successes where you felt good about yourself and your achievement when things weren't easy. How did you motivate yourself and what was the reward. Was success about pleasing others or yourself? Best to focus on things that worked for you.

What I can say, bar some physical impediment or injury etc, you will be able to run for 30 minutes if you stick to the C25K programme. Nothing magical, the potential is there it just needs unlocking and that's what C25K does.

So why might you want to overcome the get up and go. I started C25K for my health 6 months ago. I now run for the pure joy of running as well as my health and the rewards are multiple.

Still reading? I'll shorthand my story. I'm male, aged 70 and had a severe stroke 7 months ago out of the blue. I was incredibly lucky, on the morning I lost my mobility, speech,sight the NHS was at its brilliant best. A timely ambulance, specialist stroke unit with two specialist nurses, scans available, clinical diagnosis and thrombolysed. Walked out of hospital 3 days later. No explanation for stroke. Permanent medication and a high likelihood of another stroke in the future was what I was left with.

Panic, every day. I couldn't find anything to do but on health unlocked chasing answers I saw the link to C25K on the British Heart Foundation pages recommended for people with cardiovascular problems. My stroke probably started in the heart so C25K was something I could do to take control of my health and be fitter for the next time or maybe getting fitter would help me not have the next time.

I have never run in my life and starting was not easy but I was so pleased I could run for a minute very slowly. Each week was achieved and I could feel myself getting fitter. My HR was dropping in spite of running time increasing. I run in the mornings and it was lovely to be up and active at this time. By the time week 9 was finished I could run slowly for more than 3 Kms, that's more than a mile, amazing. Hardly anyone runs 5k in 30 minutes on this programme by the way but if you carry on for a year you might.

But I can run 5k now in 37 minutes, that's 3 miles. I can run into town if I wanted!!! And I can run for 60 minutes. The point is for 52 years of my adult life I had this potential, I just never used it, or accessed it. I said all my life I can't run.

Is it worth it. Well, I'm 70, and clearly on a different journey and one thing leads to another. In the course of monitoring my medication another problem popped up and tomorrow I'm in hospital for an operation. The pre op checks have all shown how my readiness for an operation has improved, I'm as fit as I could reasonably be for my age and fitter than most.

Are you still reading!!!!

Here's my suggestion. Look up where your local Parkrun is on. It's a 5k run or walk at your own speed that starts at 9.00am. There will be one near you. Pop along and just watch. It will always be somewhere members of the public are dog walking or whatever so you won't be conspicuous. It's a wonderful thing and may just be the kick up the backside you need to get up and go and start your C25K journey. If you can walk, you can run!

Thanks for reading. Tip for using Health Unlocked. It's helpful to acknowledge the replies you get and if any make sense, or miss the point, your feedback will also help those trying to help you. You already have some interesting answers. This forum has helped me on my journey both with support and advice.

Chinkoflight



[Dendev75 Graduate]

Hi Nicola, I would recommend starting with walking first, I did this for a couple of months to build my fitness and stamina up and get myself used to being outdoors and in a routine, I then felt ready to start ct5k. Good luck