Couch to 5k- fantastic plan that works for all!

Just about to start, have downloaded the podcasts and ordered some new trainers and a new sports bra. Went for a walk/jog with my DD on Monday and it was okay but made me realise I need some decent shoes. I am VERY unfit and about 3 stone overweight. I really want to improve my fitness as it has been mentioned recently both by my asthma nurse and by my doctor. Also I can't fit in any of my clothes. I do tend to get sore shins though but have read that wearing compression type things can help so will try that. Wish me luck - will start officially as soon as the new shoes arrive!

Hi all. It's taken me two days to read this thread! (Mostly at 1 or 4am during breastfeeds.) Now if I may I want to tell you my issues..!

I finished C25K three weeks ago and I feel amazed and proud of that achievement. I really didn't see myself finishing but as Laura says, just follow the programme and I did. Lovely. But all I wanted was to retain that smug new sense of self, and keep up the 30 mins every second day. No grand illusions of marathons, runner's high etc, just an efficient way to be healthier (and skinnier). I guess I'm lazy and want to rest on my laurels having earned my C25K badge.

Two things have brought me down... The realisation that I've only been doing 3.5km in the 30 mins. And the fact that three weeks down the line it's not feeling any easier! How can I be THAT slow?! I pushed myself hugely one run since and squeezed an extra 300m in. But god it was hard and I just want it to be fun/easy now.

Will I ever spontaneously find myself going further faster? Am I only going 3.5km because I'm 15 1/2 stone. (12lbs down since I started this thing!)

Or do I need to try the 10k one? Horror of horrors!

And why, even now, do I feel like I won't get through the first 2 minutes each and every run?

Sorry if this was long and dramatic.

W5 r3 done. I was dreading this 20 min run but it was ok. Had to have a week off due to vomiting bug but back on track now. So please but I've just looked at the weeks ahead eek!

I did go out and managed it, but it killed my knee, not to mention there was a branch over the path that I didn't see and tripped over it and grazed my knees my knee just feels 'tight' now like there is pressure in it. It's not swollen but I will pay for it tomorrow. I'm going to have the rest of this week and all next week off.

When I've had one and half weeks off I'm not sure where to start from again. I've done two week four runs. I'm thinking of starting at the beginning of week three again, so it's not quite such a start on my knees.

I'm gutted that I've got to have a break, because I'm really enjoying it, I love the half hour of freedom it gives me, the challenge amd I am proud of myself that I've done it and I always feel mentally on top of the world after a run.

Hi I did w7 r2 today and also found it quite hard. I did my normal route and only got mauled by one (friendly) doggy.
I admit I listened ahead to what is in store for week 8 and as I thought it's just slightly longer 28 mins I think.
I'll have to get up earlier as running for 30 mins and walking for 5 mins at each end won't fit in my usual slot.

I'm doing some research on what to do next. Found done interesting suggestions today on zen habits website.
Planning to start Jillian michaels 30 shred tomorrow now that the DVD has arrived. Wish me luck.

Missed a run at the weekend but plan on going tomorrow when it should be W3R1 but as it will have been a week since the last run I may chicken out and just stick with W2R3 (again) and then do that again on Saturday. I am doing a 5k swim early on Sunday morning so I don't want to knacker myself out too much before then but I know I can do the W2 sessions

DD ran a mile at school today for Sport Relief and although she is battling a bit of cold said it wasn't too bad so maybe the training is having an effect on her too

I'm due to do w2r1 tonight and it's so fecking windy, I'm actually dreading it. I can feel it hurting already.

My knee feels a lot better today, still hurts but only a bit. I'm going to try a different pair of trainers tonight. I used to run three miles almost three years ago with no joint problems. I stopped when I fell pregnant with DD. I'm doing it now as I haven't done any sort of running since she was born and want to get back into it. I'm going to try the old trainers I used to run in.

Mud and obstacles does appeal to my inner child StartWhereYouStand, the hard work involved does not!

W7R2 done and I hated every minute of it Was not in the mood today at all. Dd not been well the last couple of days so I'm tired and extremely fed up and it's horrible and windy here. Yesterday my thigh was a bit tight on the inside, today was fine until I ran and now it's my knee giving me pain on that side. Must all run into together. I'll take some ibuprofen and leave it to Saturday if needs be. Really have to start some strengthening exercises for my legs.

kasterborous don't give up, just give yourself time to heal and then try again. If it happens again try gait analysis, that might help. Its worth reading "running well", it might give you some pointers to improve your technique to avoid injury.

Oh no petit that sounds awful. Has running aggravated it permanently or just while you actually are running? Hope you get something sorted with it.

I'm a bit scaredy of dogs too Smiley. I'm ok if they're on the lead or small but as soon as I see a big one off the lead I get really nervous (got chased by two german shephards one night that ignored their owners calls to come back for a few freaky moments). I have a big dog myself that wouldn't touch anyone off her lead too, in fact she doesn't care about anything other than the ball, so I should know better. I have been known to change route while out walking if I spy one in the distance. No advice sorry just sympathy.

My new trainers were hard to get used to as well Dharma as I overpronate quite badly and live in flat Doc Martens during the winter. Think it was a case of not being used to the support and using different parts of my foot that I wouldn't naturally.

Rectocele is not nice, it's a type of prolapse of the wall between the vagina and the anus (sorry WAY TMI!!) I don't know what's best to do but should probably return to the doctor

Hi everyone, petit donkey sorry not sure what a retrocele is but I did think you'd been for a week in a bush until you mentioned the treadmill! Hope you can get it sorted. I'm trying to give myself a stiff talking to about the dig thing. Has anyone actually been bitten whilst running? I will try my normal route tomorrow and see how I go. It's so rubbish as I'm loving the actual running.

I also haven't lost any weight. I am hoping to drop at least half a stone. I'm about 9st 11lbs and would like to be just over 9st. Or just under :-)

Injuries aren't good :( my suggestion to those suffering us rest,ice, elevation and ibruprofen.

My new trainers are ok but where there is more support (because I too pronate quite a lot) my inside arch bit was aching by the end. I've started by 10k training as I need something to keep me focused rather than just random running. It was 10 min run 1 min walk x4. I did my best 5k time yet which was weird as it included 3 minutes of walking and managed a total distance of 6.5k :)

Wilbury - good luck, I'm not sure what I weigh but I've definitely toned up

wilbury - weight loss is my main motivator too - I haven't lost anything on the scales yet but I can feel my body starting to change already after three weeks so don't go by weight to begin with. Just start - Three weeks ago I couldn't have done today's run and, whilst I keep looking ahead on the plan thinking 'I will never run for 30 mins', I'm just sticking with the programme!

MissSmiley - no advice for you but sorry the dogs are putting you off - did you have a bad experience in the past?

I also have an embarrassing problem - I have a rectocele which hasn't been bothering me too much so decided not to go for surgery as it's so invasive. Since I started running thought it is decidedly worse… I want to stick with it but think I might have to switch to cycling after I master the 5k. Did W4R1 today and enjoyed it but had to stop halfway for a wee (I'm doing it on a treadmill though so not in the bushes!!)

Thank you still , I have four stone to lose , I have to do this .

Wilbury, brilliant. Starting is the hardest bit! All the more if you need to lose weight as a lot of people put off starting exercise until some fictional time in the future when they've lost a good amount (not that they won't lose it, just sometimes you need to take your time ime). By starting now you'll have more fun and feel acer sooner!!

Thanks MadMonkeys I think you might be right. One of my knees really hurts when I move it today and DD accidentally knocked it and it really hurt. I might have a couple of days rest but if it's no better I will have to stop. It's good to hear that you were okay after a rest and started again with no problems. I hate giving up when I've got this far.

I have started this today and really need all the help I can get to stay on track .

I seriously need to lose a lot of weight and this is going to be a part of that .

Will go back and read from the beginning of the thread to get inspired .

kasterborous I'd ease off the running until your knees feel better if I was you. I had exactly the same when I got to week 3, they started to hurt on the insides as you described, but I did another run anyway and I regretted it big time. The next run they hurt a bit but afterwards they got worse and worse until they were agony, throbbing and keeping me awake at night. In the end I stopped running for 4 weeks (it would have been 2 weeks but I had an unrelated toe injury...) and by that time the pain had completely gone. I started c25k again from the beginning (it was a lot easier so I must have retained some fitness) and never had that pain again.

I put it down to my sudden start of c25k activity after decades of nothing.

I actually broke my foot running in converse . God knows how it happened - must have been so flat footed and not realised. It broke in three places!

I have knee (had partial knee replacement a couple of years ago) and foot problems and IME the only trainers that 'work' are Asics Gel Kayanos. They are ££££ but totally worth it as I know I can run in them with no aches and pains. If I run hard I take two ibuprofen when I get back with a black coffee and honey seems to stave off any niggly knee probs. If your knees carry on giving you trouble get a knee strap (made by Mueller, on Amazon) they are amazing.

Thank you all for the advice RE gait. I am gutted because I feel like there's no way i am going to be able to run on Wednesday as my right foot is very painful and I can only walk really slowly. My left foot is fine so I wonder if I could be carrying a specific injury that I have just made worse, particularly as my right foot has been prone to swelling and niggling pains in the last few years. I did mean to go and get my gait tested tonight but couldn't bear the idea of having to run.

Hopefully some rest overnight will mean I feel better tomorrow.

Well done Kalster 5 mins feels like a proper amount of running (tho I felt half dead after I did it first time). Hope the knees get better - poss try knee supports and see if it helps.

Go morrigu - up hill as well!! You will be entering one of those mud/obstacle runs next we know

Fabulous I got my gait analysed at my local independent running shop. Was glad I went on a quiet weekday morning though as had to run on treadmill 4 times (with each pair of trainers I tried) and then up & down shop and then in the car park to 'road test' the ones was going to buy! They recommended 3 pairs but I liked (as always) the most expensive which were £80 Nike ones eek. However they are the most comfortable trainers ever (and they are a lovely turquoise colour, NOT pink!). I noticed a difference straight away. Apparently I pronate (is that the word?) so my ankles roll in so these have support in the instep. They really are v good and worth every penny.