Couch to 5km newbies

@ThisIsMyExerciseName the pollen count has been sky high where I live, so that may well play a part in your asthma.

I have asthma too, but it’s very mild. It does however get triggered by exercising in cold weather. My GP tells me this is a really common trigger, so it’s something to be aware of and if it turns out to be a problem for you as well, may be move indoors over the colder months?

I wonder though if part of the problems you’re experiencing could be down to how high your heart rate gets when running vs how high it gets when swimming? As I understand it, the average heart rate when swimming is often a bit slower than when you’re running. Because you’re horizontal when swimming, it’s much easier for the heart to pump the blood around, than it is when you’re standing up. So that can take a little bit of getting used to. The program builds up really slowly though, so you’ll have plenty of time for that!

A running club might be a good idea, I'll have a look. Mine has been pretty bad this summer, I wonder if there have been particularly high pollen counts. Going with more people (or realistically, behind some people!) would help, and definitely help my wimpiness in the dark later in the year.

Thanks Judy, that's definitely encouraging.

@ThisIsMyExerciseName I’m not asthmatic but am an ex smoker so I was really worried about breathing, but the programme is really set up to pace you. I didn’t find it easy but it was easier than I expected!

I’ve been off for a month with plantar fasciitis after completing the 5K, but hoping to do a gentle/short run on Wednesday.

A lot of running clubs do C25k programmes or similar, could that be an option?

DS has had a tough summer with his asthma (as in 999 a few weeks ago) but he's finding he can run if he's gentle with his pace. He can't walk into a supermarket without being triggered though! The fitness does help long term, the last flare he had was in 2020 when he was less fit from lack of parkruns.
Company might help with the fear of triggering an attack too.

It's been a good weekend here; I've done a short trail race, my first race of 2022 and actually done it in a normal time! Being trail with some harsh hills, I normally walk up the worst of the calf burning sections anyway so my performance was pretty normal. It's feeling good to break past 5k at long last!

Gosh, sorry for the ramble! Can you tell I'm having to talk myself into it a bit?

I'm just coming to watch this thread for a bit to hopefully give me motivation to get going. Hopefully if you can all do it, I can too!

I would really like to be able to run 5k but I just can't and it's embarrassing. I can swim for hours and hours, and play a team sport (but just a fun one session a week type, no really serious training) and do dance classes. People at work try to persuade me to do charity runs and things and I just can't. I've done a relay triathlon a couple of times which was great because fewer people wanted to swim, but I feel like a "sporty" imposter when they start talking about running!

I think part of it is stamina. I have asthma, and had a couple of bad attacks, and now when I have to do anything that raises my breathing rate for an extended time I panic and stop! In a pool it's different because you have to time your breathing anyway so it's more controlled I think.

To add to my difficulties, I have a long commute, live somewhere with no pavements and the nearest park has had a lot of attacks recently, so as it's getting darker I really don't fancy going there... I'm thinking about doing it on a treadmill at the pool, maybe with a weekly run during the day at the park at the weekend.

I'm fat and unfit, just tried W1 R1 and couldn't manage the 90 second run

Please don't be disheartened. Slow down, slow down, then slow down some more. Even if it's just a slightly quicker walk at this stage, that's fine.

This was me when I started c25k - I could not run for 90 secs, or even jog. Now I run a 5k in around 20 mins.
It was hard at first, but I stuck with the plan and it literally changed my life. I went from a very unfit size 14 who couldn't run to the end of the street, to a size 8 marathon runner.

Getting from zero to running at all is the hardest bit, I promise.

Hi @MaryasBible, I won’t be up as early as you but I’ll be done by 7:30am.

I’m delurking to say I’ll join you @LynneBenfield

What time do you need to get up to run? I finish work too late so have to go first thing. Alarm is set for 540

Hello all. Room for another? I’m going to restart tomorrow, posting here for accountability purposes!

Last ran properly about 8yrs ago (started with c25k and ended up running 30km avg a week) but stopped when I picked up a knee injury relating to ITB dysfunction. Knee is much better now after physio & a couple of years of regular Pilates, so I’m feeling ready to pick up running again. I’m planning to get up and go out early, get it out of the way before I get the chance to talk myself out of it!

Ahh 😍

I like trail running and often go through pastoral fields. I often have to keep a wide berth from cows as I really don't want to pick an arguement with them! Horses too. The sheep are fine.

If I'm lucky I sometimes see buzzards, rabbits and occasionally hares!

I finished my 2nd week of running yesterday, but had to take a much longer break in the middle than planned.

I run in an RSPB reserve after their official “closing time” when they weirdly open the gates so anyone can wander in. Not many people know about this though, so it’s usually lovely and quiet. Yesterday however, I stumbled across the semi-wild ponies that are used to graze the site. They did not look impressed by seeing someone run😬

They looked so freaked out that I ended up having to give them a lot of space and pass them very slowly,. My 90 second minute walk turned into more like 5 minutes. Worth it for not ending up in a stampede though 😂

I’m envious @BogRollBOGOF - I am still really sore with PF. I never expected to be a person who misses exercise!

Back into it after more Life in the way.
I put on the week 7 run mid-week as a rough guide, but ran to feel with a couple of little breaks as one calf went tight, and I was expecting some kind of niggles as they're normal after a break.

Today I did a one-way run of 5k+ using an interval timer of 3mins run/ 1min walk, and after picking DS up, we got the bus home together. Killed two birds with one stone.

I need to build up time on feet now my body seems to be accepting 5k. When term time resumes, I might "Jeff" (Jeff Galloway is a coach who specialises in run/ walk programmes) the long run and keep a base of run-all 5k and build that up behind the longer sessions. I'm now at the point where the achilles isn't a specific problem and everything needs building up together. I'm seeing that as a positive as early on it was too easy to feel good and wind the achilles up as the weakest anatomy.

I finished my first run of week 1 yesterday. I felt a little apprehensive about it to be honest. Think I’d subconsciously told myself that I’d probably end up with an injury straight away or that everyone would be laughing at how slow I was going 🤦🏻‍♀️ Obviously none of those things happened!

@Mumtothreeandadog isn’t the first week supposed to be 60 second runs, not 90? That might make a difference for you? I’m already fairly fit because I row 5 times a week, which exercises nearly all major muscle groups. But when I was running yesterday, I could really feel that my body just isn’t used to that kind of movement, so don’t be too disheartened about your first run. It will get easier!

The heat is definitely making it much harder.

@Mumtothreeandadog you can go at your own pace, and could repeat weeks until you feel happy with them. I did a few runs twice or three times round about week five because I struggled with them.

I’m no expert but I do think the weather can make or break a run if you are outdoors. If the heat is not helping maybe try a treadmill, or wait and restat next month when it is a bit cooler?

Is there any slower plans to follow?

I've been running 4 months and I still usually go very slowly, I'm sure walking would be faster. I can definitely go a lot further now as long as I keep it slow. Hoping this will improve with more practice.

@Mumtothreeandadog i’m not especially fat (size 10/12) or especially unfit (always do 10k steps a day without thinking) but thought I was going to DIE that first week. My take on it is that it’s just “different” and your body is working in a completely new way.

I agree about slowing down. I had Jo Whiley as my trainer and there were points where she said things like “if you’re tired you might want to slow down”, and I would think “I can’t go any slower!”. (They might all follow the same script actually.)

I got there though, and you can too. 💪

I share walking the dog with DH so do walk most days (we have a young dog that needs lots of exercise) but I am still unfit and overweight.

I agree with going slowly. And if it’s too much then start by walking. Whatever you do, it’s better than not doing anything.

I didn't realise how slow it was recommended to run at first. Try slowing down. Go as slow as it takes to allow you to run for 90 secs. If that doesn't work for you, you could start by walking 10k steps a day. That's what I did for 3 months as I was rehabbing an achillies injury. Walking is really underrated :)

I'm fat and unfit, just tried W1 R1 and couldn't manage the 90 second run. Help

Really wish we had paid for me to be included on DP’s private care through work 🙈