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

Hi can I join. I started it yesterday, I went out after dark as was the only time I could go. I actually surprised myself that I really enjoyed it. I'm actually looking forwards to going again tomorrow or Friday. My legs are aching a little bit today but not much. I like that it tells you when to run and when to walk so you don't have to think about it. Also I like the encouragement and praise it gives you, makes me more motivated. I might not feel the same in a week or two though!

Three minutes is aaaaaaaaaaaaaaages, isn't it. I dread to think what five minutes is going to feel like, which is next on the agenda.

Hope your knees get sorted herbaceous. Would love to see a physio myself but far too expensive. Will have a read at running well as suggested. My posture is terrible even when sitting and I find it hard trying to remember everything about what way to hold my body when running. I am trying but I noticed today I have a tendency to lean a bit to one side. Bad habit from carrying a baby then toddler on my hip recently.

Did the first run of week 3 and am despairing at how unfit I am as three minutes was tough going. Felt like a real jump from the previous weeks.

Thanks all! I do have 'proper' shoes, yes - got them from Sweat Shop after having my gait analysed, insoles made, etc. I don't have many soft surfaces round here - well, not without driving somewhere, which defeats the object of it being easy to fit in to the daily routine.

I guess I am maybe expecting a bit much from my old body. I haven't done much exercise for years, except some sporadic 30-day-shredding, so should perhaps take it even easier than the c25K pace.

And I'm going to try putting orthotics in my shoes - I use them in everyday shoes, as my whole leg kind of rolls in, so maybe I need a bit more arch support while running too.

And I'll read 'running well'. All together, I'll be right as rain in a jiffy!

herbaceous I had trouble with my knees after week 2. They started to hurt when running but I ignored it and one run later I was in a lot of pain. I stopped running and after 2 weeks the pain had gone but I hurt my toe just walking across a carpet so I actually didn't run for about a month. I started running again and took it gradually and they haven't hurt since. I put it down to a complete lack of exercise all my life then suddenly expecting my knees to oblige when I started running. I also read 'running well', recommended by people on here, and improved my style a bit. Might be worth a read?

herbaceous could you get a one-off session in a gym / with a trainer to have your running analysed? I presume you have proper shoes (apologies if it was you discussing it further up). Also: running on softer surfaces, even beaten earth in the park is supposed to be better than pavements and concrete. Slows you right down too , especially right now when it's so really soft underfoot. Might be better for your joints though?
Luckily I've never had probs with my 'style' yet...

As I said before my hips ached and ached for weeks after I first started, they were just not used to it. It did get better though, it was just general 'strain stiffness' type of pain. So far my knees have been okay though I found out that I have a dodgy knee that I have to be careful with when doing yoga.

Felicia that's sounding great - you CAN do it!! Take it at your pace. I found that some times the first weekly run I though 'oh I can do this it's okay' but then doing it again two days later was much much harder... Also you have good and bad days, it happens to all of us. Finally: eventualy it's all in your head that's where I'm struggling now. I CAN do the 5k uninterrupted. I just have to stick to it and not stop. After I have walked, even for just 4 steps, I feel so much worse and I get pains in my legs where there were none before! Oh and I'm still a lovely breathless shade of red when I get to the end. Comes with the territory.... I've been running for nearly 3 years now. After a lifetime of not being at all sporty.

Sorry - meant that they can hurt on stairs for a couple of days afterwards.

Hi Morrigu. They don't hurt during, unless I land awkwardly, but can still hurt a bit going up and down stairs, but only at a very particular angle. I'm investigating physios, but am wary of the price!

And yes - I'm sure my form is pretty poor, but not sure what I'm doing wrong. Googled chi running, but feel I might need an actual person to show me the ropes.

Another thing I just thought of. I've been trying hard to get a good posture/running form as I know an incorrect one can impact on your knees. Maybe something to look at?

I empathise herbaceous as my knees and joints in general aren't great and my knees are the reason I've stopped running before.

Are they hurting just after or continuing to hurt? I personally would play it safe and stop for a few days. If it's not continuous pain maybe try some gentle strengthening exercises or swimming but that's only my pov, you know your own body and level of pain it is. Is a physio an option? I know I wouldn't keep going as to me pain is there for a reason that something's not right.

Still doing week 3 - fifth time today. The thing is my knees are still hurting afterwards, and I don't know if I should stop totally, do strengthening exercises, just keep going in the hope it works out, or what! I've always had very weak quads, tight calves and generally misaligned hips, so wonder if I'm really cut out for running!

Bumpsadaisie have you started the 10k app now? How are you finding it? I might start tonight, I've had 2 days of really, really crap runs and I genuinely feel like giving up :( yesterday I managed 4k but had to walk for 30secs twice and I was sloooowww, felt like I was barely moving.

Oh yous are putting the fear in me reading how many minutes of running there are in future weeks.

More like blind faith cinnamon. I don't think he gets how unfit I really am considering he would find 5k run a mere walk in the park at 60-odd yo

Felicia there are a few step jumps up as the weeks go on - I remember dreading having to run 5 mins without stopping. Also week 6 - you have to run 25 mins no walking - I really dreaded that but it was surprisingly fine! Just put a fun podcast on, like the News Quiz from radio 4 or sth, and just think all I need to do is plod along until this has finished.

I'm moving onto 5 to 10k now. Already dreading a couple of weeks time when it says "run 45 mins no walking" ...

I need to keep telling myself that Bumpsadaisie!

I think it's because I had found the first 3 weeks pretty straightforward, not easy but manageable. I was starting to think I'd never manage a 5 minute run nevermind 30 minutes.

I should remember that several months ago I would have laughed at the thought of me running at all!

Felicia - I felt the same when I was at your stage. Now I am running 30 mins three times a week!

You will just build up to it. Its a great feeling when you can do it. I would never in a million years have imagined I could run 3 miles in 30 mins. You can do it too!

I have finally managed a week 4 run without having to stop after 3 minutes of running! Though I was this colour when I got home. How I'll ever complete 30 minutes of running is beyond me!

Week 2 completed. I live in a town set on a pretty steep hill so it's hard for me to avoid the ups and downs, except one route I do that is across, mainly flat. Bit the bullet and did an uphill one today and it was punishing. Never so glad the runs were only 90 seconds. Back to a flat one on Wednesday I think for W3 although I am going to try and do uphill once a week if I can screw up the nerve

According to my dad I should be aiming to try fartlek training on the hills which I assume is interval training from the way he described it Think he has me setting off to do my first marathon in his head, bless him.

I think it feels it as I was headed for 5 Dizzy, will try again today.

I'm going to start it again too with my kids so we can all do Parkrun on a Saturday :) how old is your DD? Mine are 11 (dd) and 9 (ds)

Dharma - I dont class running 2k as a failure!

DD and I went out tonight on W2R1 but as she had earlier been out for a 3k bike ride with DH her legs were feeling it. We were also running into what felt like a force 10 gale so she was getting blown about a bit!

We got a bit farther than we had before before turning round but as I couldn't walk as fast as I could have done on the walk sections we in the end covered 3.2k as before

I always look at the next weeks run too, I don't like surprises! Just had my first run for ten days or so as my cough is finally on the wane. Last time I did w5r1 but tonight I ran w4r3 again and I'm glad I did as I found the last 5 mins a bit of a push. Dh keeps reminding me I have all the time in the world to get to w9... Its v windy here, at one point I felt like I was running on the spot. Good to be running again, I've really missed it. It really does get the happy hormones flowing doesn't it!

its warmed up a bit since I last ran, I was boiling tonight. Less layers next time methinks.

Tomorrow is a totally new day.

Utter run fail, managed 2k and caught up with my family on the dog walk (I'd gone to the shops) so walked the rest of the way. I was also very slow, think a combination of Jillian and a bottle and a half of Rose last night played their part

Tomorrow is a new day right?

Just done week3 run 3, and found it, not exactly easy, but not remotely hard. Though I did my usual cheating and ran mostly flat or slightly downhill.

Still getting kneecap pain afterwards, however. From googling, it seems I've probably got weak quads, and/or tight hips and ITB. The knees do seem immediately better if I do some leg raises, as if the quads are pulling my kneecaps back into position...

Think I might stick to week 3 for a bit, and do some knee strengthening exercises at the same time. I'm in no rush!