Couch to 5k - any advice

Well done for getting out and walking... would have been so easy to have shelved it till 14th so be proud of yourself.

I'm doing it on a treadmill at home as can't get out due to kids. Always loved the idea of running but never got into it, hoping to catch the bug and work my way through the breathing this year.

I notice at the moment the 1min run isn't too hard on my legs, it's the breathing that's hardest. Sure it will come with time.

I started by going out for walks (otherwise I wasn’t getting my 10k steps). Then I could have my trainers on walking. If I noticed there was no one looking, I could do a little jog...

Even if you’re not that brave or are in busier places, getting used to walking is a fab first step. You’re beginning to build up muscle and stamina and finding space to get out during your week .

We can’t wait to hear how you get on!

How are you getting on? I've just done w1r2 and swear I could cook on my face it's that red and hot!!

I did it 18 months ago & am still going strong!

Again, start slowly - timing is more important than distance - you will speed up in time.

Agree about a decent sports bra (I wear a Freya Epic) and trainers - I buy from sports shoes.com - usually the previous seasons at half the price.

And I wear proper wicking/breathable leggings/top - I find M&S's stuff is really good - and Trespass.

Good luck!

I've just started this morning. I am terribly unfit and currently very red. I love the concept of running, never really been able to do it (overweight and big boobs) but am hoping to crack it this year.

Hardest thing I find at the moment is breathing.... any tips?

Well done for joining a group. In my experience, everyone I’ve met through running-even non-runners I’ve met on my way- has been friendly and supportive.

It took me from July to December to cover the 9 weeks, mainly due to work taking over. This year running has taken a higher priority and I do my best not to let work get in the way!

Good luck!!

Buy some knee supports.

Download the nhs c25k podcasts and start this week with week 1..before you start the group ....so you can always be one step ahead and you will know you can do the first week etc . Also the group will ask you to do your own sessions in between (unless it meets 3x a week) so the nhs podcasts are a good way to do the homework sessions.

I did it. Week 5 I wanted to cry as I couldn’t do it, I was so unfit. I thought it was meant to work for everyone but I was going to be the exception who failed. I just repeated week five three times until I could.

That was six years ago, I’ve run thousands of km since, had two children (and could still run 5km afterwards), run a marathon and have a whole draw full of medals.

I’m not slim or fast but I can run (currently post Christmas more of a wobble) a long way without stopping.

Keep doing it, don’t give up and if I can really anyone can!

I help run C25k courses and it sounds like you’ve got the right mindset and all the advice above is brilliant - especially the bit about going slowly..then slowing down ! . The programme is about strength and stamina and then speed will come.

The one thing I’d add is not to over think ! Don’t psych yourself out by thinking about what next weeks run is ..or about how much you don’t want to run...just take things as they come and do it 😀 Running is a mental discipline as much as a physical one and even jf you have a bad run you won’t regret it . Good luck !

Yes don’t look at future weeks when you start. Go session by session and trust that it will work for you 💕

Don’t run too fast. Also, they are a couple of points in the programme (W4, W7) where the amount of time you have to run for suddenly steps up a bit, but don’t let this phase you. Remember that 90% of what’s stopping you is psychological - if I can complete it anyone can!

You will hopefully make friends on the c25k course who you can continue running with afterwards 🙂 I have some brilliant running buddies and often I force myself out not to let my friends down then really enjoy being out 🙂

Run really really slowly. You can speed up when you are fitter. And don’t beat yourself up if you can’t run 5k in 30 minutes at the end... that’s pretty blummin fast. But if you can run for 30 minutes you can run 5k 🙂

Oh and join a running group if you can find a friendly one 😁 it will transform your life 💜

Just be prepared to go more slowly than you would believe possible and gradually increase the time you're doing it.

Oh, and do stretch afterwards so you don't seize up too much
:
www.nhs.uk/live-well/exercise/how-to-stretch-after-a-run/

I just finished this and I’m in my 50 s !!

You can do this ... it will be challenging but don’t give up on yourself... you’ll feel so proud when you complete it as well as healthier..

Flushed by my success I have now joined the 1000 k in 2019 challenge....
this can be a whole new way of life and outlook for you ..

Good luck

Be warned that the first time I moved up to a three-minute run I thought I was actually going to die.

I didn’t. Still not exactly a marathon runner or sprinter but I do enjoy it now.