Couch to 5k - any graduates

graduated on monday . (started end sep!)

it has taken me a while as i struggle to run 3 days a week.

I want to continue, but i will struggle to do long runs after work. I hope i can do 5k in the week and a long run at the weekend?

If I get a stitch, I find gently reducing the pace and consciously breathing in 1, 2 and out "relax" helps- inspired by hypnobirthing techniques!

You get them less as your body gets used to it.

If only I'd known that when doing the 1500m at school!

Hi Thirty

I started in a pair of new but cheap Nikes and looked at getting proper trainers around Week 6, when I went to a specialist running shop. They watched me running on their treadmill and advised me on the best trainers to get. The brands they recommended were Brooks, Saucony and Asics.

I also picked up non-blister socks at that point (Hilly twin skins) which have been a godsend!

Hi all I'm a newbie to the programme but just wanted to ask did you all get proper running trainers At the start? I know dh will take the mick if I buy expensive trainers one week into it but think quite important or did you wait till you knew you were going to keep going with the running 🏃?? Any recommendations for trainers ?

I did couch four years ago and it has totally changed my life. I've now run several marathons, a50 km ultra marathon and now I'm training for a 24 hour Non stop race where you have 24 hours to run as far as you can.
I really, really struggled with couch at the beginning and would only go out after dark so that nobody could see me plodding along and gasping. Now I help other ladies to get off the couch and get going - love running beside someone when they do their first race! I'm still not fast, I'm more into going further than going faster. Going fast is just too hard!
Nothing wrong with repeating a week of the plan if you're finding it tough, just don't jump ahead or do extra days. The only times I've been injured were when I got too confident and didn't follow the plan!
After couch I found Jeff Galloway's plans were fantastic, much more gentle on my body.

Thanks to all the graduates for sharing your stories are inspiring especially the ones who struggled with week one and are now marathon runners!!!

I managed day 1 week 3 at the weekend with a cold. Had thought about going back and doing day 3 week 2 again but my very sporty and fit 17 year old DS came with me and pushed me to try. So glad I did.

I can only manage 2 runs a week (time constraints) but can already feel a difference.

The first 2 weeks I had pains in one knee for 2 days afterwards - that made climbing stairs hard. This week no pain .

I think the success if the programme is the fact that each run is achievable and you finish thinking I could have done more. Whoever designed it really understood the psychological dimension.

Lobster and Possum, to both of you!

5 weeks to go until my 10K, I'll get through that first...

5k in 42 mins tonight.

I'm just coming back to cheer you all on!
From Couch to Marathon in 15 months...seriously, if I can do it, so can all of you.

Thanks Empress. I like the idea of running on grass, will give that a try on my next run!

I had knee pain for a while, Stitch. The first thing everyone said was to get new trainers, so I went to a running shop for advice on the best ones for me.

I also asked one of the PTs at my gym for a list of knee strengthening exercises (squats, lunges etc), started running on grass more often and started taking Omega3 supplements to strengthen my joints.

All of those combined work for me! I didn't have dodgy knees beforehand though.

I've just done my 4th week one run this evening. Does anybody else find it hard going on the knees? I have dodgy knees anyway which doesn't help but I'm wearing supports on them and finding the pain in them harder than the actual running. Will they strengthen as I keep going?

I use the MapMyRun app, Mallow. It gives me my time after each k and also breaks it all down for me after.

Congrats on topping 5k!

Does anyone have any strategies for getting rid of a stitch if you get one without stopping running?

I'm getting them less now and try to run at a pace that prevents them but if I do get one I can't shake it.

Also, does anyone have any advice on some type of watch/wristband/equipment they would recommend that would enable me to see my time per km/alert me when I've run each km? Or an app? Does such a thing exist?

I've just done w8 r2 and managed to run a bit longer than the 30 minutes and just over 5k so I'd quite like to do that every run but would quite like the km broken down so I know where I am.

I know the PT at the gym says after running you need to replenish the fuel in your body by eating some carbs and protein. I tend to think some chocolate covers this so am not the best person to advise on eating!

Did 4K in 32 mins this morning which included some time at 6% incline.

I do these RUNNERS' STRETCHES every time. I've never had an injury yet.

Thanks for responding Ski. I should drink more but I know I'm not eating enough either. Had a sugar low earlier, not good. I'm not diabetic but my levels can drop. I've lost 5 stone in the last year and I know I haven't learnt how to 'eat properly' given my new size and activity levels. I'll get there!

Could it be thirst Loilmax? I try to drink pint of water about 45mins before running and another pint of squash after a run. But I do get hungry and haven't lost any weight running 2-3xs a week. ..(u can't out run a bad diet ..)

I'm new to running. I do a lot of exercise but have only just cracked the 5k. My question is...does it make anyone really hungry? I go for a 40 minute run in the morning and am like a rabid dog all day which isn't good. Any ideas??

Definitely psychological. My running mate can't start running again until next week (v busy) so I opted for gym this morning instead as I find running alone really boring and seems to take twice as long. Running with a mate I enjoy, we are faster if we've been complaining about kids / partners whilst running!

And yes to psychological. I usually spend the first half k or so thinking I can't do this, then I get distracted by music or views or something and then I realise I'm halfway.

Dogs, I usually plan my routes around a destination with cake.

I'm another, I started last August on a whim after running round our garden 2x after my 2 year old and thinking it was easy (we have a small garden)

I was 41 and hadn't ran since primary school sports day and over the years have had many half arsed attempts at umpteen exercise classes but simply hate exercise with a passion.

On day 1 of c25k I thought I was going to pass out on the 1 minute runs but at the end couldn't believe the buzz, I stuck to the plan and on day 11 I decided to see just how far I could go and did the whole 5k!!
It took 49 minutes but I did it.

I then went back to my previous stage in the plan and followed it to the end and got to the stage I was doing 5k two or three times a week fairly easily.

I can't say I ever really enjoyed the run, I find it incredibly boring when I'm doing it but I enjoy the feeling afterwards and the sense of achievement plus you can eat more food

I think it's more psychological than physical, I get to a stage after about 5 minutes when my legs hurt but they never get any more painful than that and when I think I have to stop I focus on the pain and ask myself is it really that bad, which it isn't and if it's getting worse which again it isn't.
I'm just not a natural exercise enthusiast and my mind constantly drifts into excuses to stop and go home to eat cake.