Anyone fancy starting Couch to 5K on Monday 5th Aug?

Thanks berry for the inspiration and also tinwe for the links - esp the gait stuff, I really struggle with keeping my shoulders relaxed so I get a bit achey, for my run tomorrow ill focus on cycling the legs and keeping my shoulders relaxed!

I read something (bupa website I think) about using the early days (and short runs) to perfect your technique, so I think I'll focus on that for the next week or so.

I can't wait to be able to call myself a runner!

Woo hoo!!!! They worked!

The carb one has a video of Iron Man competitors near the finish line... Kind of reminds me of my own endeavours!

Thanks for that Berry! It DOES feel a million miles away (literally) at the moment but I can be stubborn if I have a goal so I'm hoping completing the programme and even little goals like you suggested on each section will get me there.
Tina- here are some links I liked (hope they work from an iphone)
about breathing
stretches
a reason to enjoy your carbs!
about gait

Sorry to hijack this thread, but just wanted to say that to those who feel that running 5k by the end of the program is unachievable, I also felt this way, 9 weeks ago. Yep, you know what I'm going to say... on Sunday I completed the program, and yesterday I decided to run for a five actual kilometres, not 'just' 30 mins, and to my utter disbelief I did it in under 33 mins!

The feeling you get when you reach week 9 is incredible, I totally understand the 'runner's high' thing people talk about!
As the weeks went on, even though I could see that I was making progress, I kept thinking there was no way I could run for thirty minutes. Even when I was running for 20, or 25 minutes, I was convinced I'd never make it.

The best advice I could give would be not to think too far ahead, just concentrate on that particular run. Then break it down even further; when I want to quit, or slow to a walk, I tell myself "If I can make it to that tree, then I'll allow myself to walk", then I make it to the tree and think "well if I could make it to this tree, I can make it to the next one" etc. It's mostly a mental battle!

I know people say this all the time, but seriously, if I can do it, anyone can!
I am overweight and have hated exercise my whole life, but I now call myself a runner

Did W1R2 earlier this evening, although I was a bit achey still from Tuesday's efforts. It felt a bit harder than R1, but I did try and jog a bit faster on a couple of the run bits. Glad that I went out and looking forward to R3!

Hi all, you guys are doing really well!

Tinwe glad you felt the Get Running app was a worthwhile investment. One of the best couple of pounds I have ever spent! You mentioned you have been looking at better running gaits and stretches - I'd be interested if you had time to share what you have found out.

For the first time I can feel an improvement in my knees today - after 5 rest days. Cannot wait to get back to it. Only two runs away and so worried if I have to rest much longer I will have lost momentum!

tally have you drunk enough water today? Thats exactly what happens to me if I'm slightly dehydrated.

I've decided to revisit my bucket list, and added a half marathon to it. Rather an ambitious target given I haven't as yet got my running shoes on but a friend who had a baby this spring and took up running afterwards and is running a half marathon this November. Very inspiring.

Just attempted w2r2 and I don't know what the hell is wrong with me but that was awful. I couldn't get my breath at all and my legs felt like lead even during my warm up I gave up and walked halfway and I was still puffing and panting when I got home

I'm going to put it down to a bad day, rest a couple of days and do it again

And my final inspirational tip of the day before I start sounding a little insane is this:

I just looked up the most recent results of my local Parkrun. Hats off to the lady in the age 65-69 bracket who ran the 5K in 24 minutes 13 seconds.

If someone more than 20 years older than me can do that, I am going to keep shuffling my way round my local park until I can at least run as far as her, if not as fast

And of course my bold didn't work but you get the general idea

I have been idly surfing "tips for beginner runners" online instead of working, like I should be, as I feel a bit exhausted today!

Here's a thing, for people struggling a little bit with the C25K programme: some US running expert or other I found on active.com says this:

With my new runners, I often begin with a 1-minute run/ 5-minute walk interval. We repeat the run/walk interval five times for a great 30-minute workout. Over the next 11 weeks, we gradually increase the running and decrease the walking portions of the intervals until the group is running 30 minutes with no walking.

That sounds like a slightly easier version, and only takes an extra two weeks to get there. Am kind of wishing I had done this one instead

Thad (for that is his name) also says we must not worry about being knackered:

I've heard many a new runner say, "If I feel this tired, drained, and wiped out, what's the point in running?" Understand before you take up running that it takes your body about four to six weeks to acclimate to the new demands. Anticipating that wiped out feeling can actually make it less of a shock. Just know that you're going to feel the effects of your new activity. Hang in there and before you know it, you'll pull out of that dip and begin to feel stronger than before you started.

Had to force myself out this morning for w1r2. THe first half felt forever but the last run at the end was surprisingly easier and feel much better for doing it. Long for the day when I look forward to going out and its pleasure not pain.

That sounds like a plan! I can't even get to the stage of being red-faced and panting it seems.
Did my 'run' at 9am but realised after only 4x30sec jogs that my back felt inflamed. I normally push on regardless but today I was sensible and walked the rest of the way. I was still out for 45 mins in total, which is what I aim for, but hopefully holding back will mean I can manage more next time.

And at least, as Lurking I think said, I was out and moving not on the couch!

Hahahaha, that is quite funny (although disheartening), Tinwe.

Today I took a different route - along a path used by lots of people walking to work - and at least half of them looked at me with some alarm on their faces as I shuffled past them. I just know it was my purple face, riotous hair and pained expression that was making them wonder if they should call an ambulance for me.

Longing for the day when I can stride along, ponytail swinging in the breeze, with a radiant complexion and a serene smile on my face

Back from W2R1 now. Still getting the muscle soreness in my inner thighs but stretching definitely helps

I stupidly seem to keep pushing myself past the basic plan, as it seems a good idea at the time- first I added a big steep hill into the warm up walk (so I could run in a more private spot) and today I ran a bit of it. Mistake. Will not do that again. Was awfully hard and made the first few runs much harder until my heart rate came down. On the plus side running on the level afterwards feels easier in comparison!

Went out a bit later today and so bumped into a few more people out and about including my FIL who pops over to help us with the garden (DH and I have no idea about gardening and we inherited it full of complicated plants and bushes). FIL was still there on my return and pointed out that a) I had a face like a beetroot and b) I went out looking 25 and came back looking 45 as "stress can show on your face you know"... Well, thanks a bunch

Now I'm thinking back to all the people I smiled at merrily on my way back

Just got back from w2r2 as well! I did it on the treadmill at the gym with a slight incline. Was far less than impressed when a woman came on the treadmill next to me when nearly all the others were free! Completely put me off but I ploughed on and succeeded. Feeling good! Time for a quick shower and I've got to go out for a few hours so no time to collapse into a heap in the corner! Ellie xXx

Ah, thanks for the tip, nextphase. That makes a lot of sense. Will try that next time, cheers!

Lurking
Might be worth looking at stretching after the 5 mins walk, rather than before. I seem to remember that someome ages ago (probably the previous thread) said not to stretch before you go out - you can't stretch cold muscles?

Baking your on. I've got more to go that you tho. Where we off to?

dotty, I was just behind you there as have just got back home from W2R2. I too am completely stat obsessed, so imagine my horror when my phone lost its GPS signal (or something) and the app just froze. Of course I didn't realize it at the time - was on my final 90sec run and felt like I'd been running for a good 4 mins. Checked my phone to see that it had frozen with 1 minute to go and I couldn't get it back. No idea how far I ran or how long for, so will have to do that one again next time. Grrr!

Mine too was tricky today. I am wondering if I should go out later in the day after all. Even though I do my stretches before I go out and have the brisk 5min warm-up walk, because I'm going out just after I get up, I feel a bit stiff before, during and after, like I have never really warmed up properly. It's my age I wonder if I'd generally be a bit looser-limbed if I waited until lunchtime. I might try that next time, although psychologically I feel more inclined to get it out of the way first thing.

tinwe, very wise words to everyone struggling a litle bit. I think I might do 4 runs each week as I don't want to progress to the next stage until I feel like the current stage is quite easy. No shame whatsoiever in following the programme at your own pace.

Everyone, remember this: every time you are out there, puffing, panting, limping, shuffling, walking, crawling, on your hands and knees, whatever, that means you are NOT on the couch (like millions of other people are). And that counts as progress. Let's all have some .

W2r2 done this morning, really enjoying the virtuous feeling of starting the day with a run - although it was a tricky run today, my legs were a bit leaden so my stats weren't as good as w2r1 (knew I'd get stat obsessed!)

Keep going everyone! [Smile] [pompom emoticon], loving reading everyone's posts, good to know others are limping around with red faces

Hello all! It's only been a few days since I was on but this thread moves so fast!

Re: not being able to complete week ones runs- the cardio is the hardest bit of running so it's not surprising that it might be difficult at first. I believe that's the bit that improves most quickly too though (as opposed to developing muscles). FWIW- before I started this I did the 30 day Shred DVD and couldn't complete the minute of star jumps of level 1 at first, but she kept saying "I bet those of you on day 5 will have noticed a big difference in your endurance" and it was true! By day 20 star jumps were just the warm up and it didn't bother me. Keep up the good work and you'll notice an improvement in no time. Also, I found the more I worried about an exercise the more it affected my breathing (I tended to automatically puff and pant more) and the harder I found it. When I focused on staying calm and reminding myself I could do this it got easier. Also, I found it much easier and more of a "treat" running to my own funky upbeat music than that of the nhs podcast where I felt the time dragged. Hope some of these ideas help. Good luck!

Re: sore joints- I've had aches and pains all over this week (in unexpected places like inner thigh and chest) but I'm putting it down to healthy muscle aches. I've made more of an effort to stretch after each exercise session and I've looked at good running gaits as I felt my feet were slapping down each time like I was in flippers! A slight focus on a better gait and stretching has really helped.

Thanks for the advice re the own music c25k coaching app. I was trying a free version which was better than the NHS set music one but I've invested in the one suggested and it looks much better already.

W2R1 now, enough delay!

Forty, I'm still only doing 30 sec runs! I'm like Ellie (back/hip/shoulder problems) and am treading a balance between wanting to get fitter and stronger and avoiding causing worse pain/injury.

No shame in holding back, means it'll take longer than the nine weeks to get up to speed, but in three months' time I can either be the same as I am now (probably worse), or hopefully running for half an hour at a time.

Got to start somewhere; my starting point is just further back than most!

Thanks Ellie that's made me feel better in deciding to give it the extra day.

forty honestly I think don't read too much in to the word "run". I suspect mine didn't resemble anything like what was in your head as a run. It's was kind of a knees a bit higher than when walking jog and on the last two minute blasts definitely seemed like a slower pace than when I was walking briskly.
I think it's all part of the curve, or that's what I'm telling myself anyway!!

Forty Honestly, stick with it. Can you think about a friday run where you push yourself to jog the first 3 jogs, and then maybe walk for the whole of the fourth run to allow you to recover properly before jogging again? Your doing seriously better than those still sat on the couch. The program is seriously good. I've just come out the other end, and 10 weeks ago I couldn't have run for a bus (and probably not chocolate)

The other thing to consider is to slow down your jogging.

Its my breathing that I struggle with the most as well. I find it best to lift shoulders and take in a massive breath just before starting to jog, and then trying not to think about the breaths. If I try and moderate them, it goes horribly wrong!

Forty,I did the first run yesterday and couldn't do it. I couldn't breathe, I couldn't run it was a bit of a mess. I'm running again tomorrow and am going to push myself to at least finish, I can only get better from here and if I need to I can repeat week 1 next week if I need to.