Couch to 5k beginner

First I counted in my head. 1 - 30. Five times. Then start over. Really slow. Using my fingers to keep track of how many times I'd hit 30. Focusing on the counting. So I knew I when I only had a count of say 10 to go, or one more rep of 30, it didn't seem long, even if I felt like I was dying, so that was how I started the shorter runs. Then as runs got longer, I used an ipod, short songs. I would focus on the lyrics or music and when I was flagging, I felt I could make it through one more song. Then uch later, I would use songs or a short podcast. But your fitness is good by the end and nothing like the beginning.

I got bunions though so I had to stop jogging and my hubby who used to do it too, with me, got arthritis in his hips. So too painful, and we stopped. Now I do Brazilian jujitsu which is insane fitness. I highly recommend if the running doesn't work.

have Your feet stopped hurting?

you mentioned you bought your trainers from a running shop did they watch you run in them and fit the shoe to your gait?
I remember my first pair of running shoes a snazzy pair of Brooks with cushioning and ankle support but actually they caused all sorts of problems as they restricted my foots natural movement they also were too cushioned and caused me to roll off a part of my foot that was painful.
I had a gait analysis done and came home with an almost barefoot shoe, wide toe box and low heel to toe rise. After a few runs my pains were gone and I felt more stable on my feet.
i hope your feet are feeling better and your c25k is going well.

Just finished week 2 run 3. Except I've done it over three weeks as was only doing 2 sessions a week. Next week I'm planning to do the three.

C25k develops three aspects of your body.

1. Cardiovascular fitness - how much it takes for you to feel out of breath.
2. Muscles, bones, tendons - these adjust to the demands a running motion makes on them, over the weeks - this is why it's important to jog rather than walk, regardless of speed.
3. Mental endurance - the brain believes famine and tigers are around every corner and wants you to harbour your energy for these emergencies:) But the regular practice of the c25k program helps the brain adapt and ease off on the "you've run for at least 30 seconds! Stop now or die!" messaging.

Keep going - the plan works. Sickness / sprained ankles etc. aside, tell yourself whatever lies you have to in order to get out and do 3 session a week. Consistency leads to success.

You can't really go 'too slowly'. If you're going faster than you normally would be going about your daily life, then you're progressing. The idea is to keep the progress manageable, so, really, if you're doing it at all, that's enough progress. You're much more likely to find you're working harder than you need to be.

Good luck, and well done so far.

Get a heart rate monitor. 220-your age= your max heart rate. Do your running sections of c25k at 60 - 70% of your MHR.

This will stop you working too hard, and burning yourself out. Don't worry about your pace. It changes as you get fitter, so, given that you're a complete novice and are carrying a bit more weight than you want, you can just work on the assumption that you'll get quicker and it will get easier.

Many people find that they are completing the run sections at 90+% MHR, and conclude 'I can't run'. Almost all of us can run; we are evolved to. We just can't suddenly run, without conditioning ourselves up from our non-running, previous life, and it does take a bit of time. Have patience. Excellent journey to have started!

Hard, but I was amazed that I could do week 1. I hurt so much after the first day, Monday I didn't ache so much. Today, two of my runs were on a gentle uphill.

I've not run since I was in school, 20 years ago, do lots of walking and the occasional swim, but little else.

I've got a holiday booked for August, and was 10kg lighter last time I went (so was just overweight). Also, as I have a significant birthday next year, I'd like to give myself the present of better health, and a healthier weight.

Firstly, well done you!

Take it nice and steady, follow a C25K programme and, if you're looking for 5k routes, take a look at the parkrun website.

Loads of 5k routes all over the country and I've often seen folk 'graduating'from C25K at our Saturday morning events.

Run, jog or walk it - anything at your pace and theres always a cafe close by too.

Most of all - enjoy it!

Check the rules of your local
one but a lot of park runs allow dogs on short leads so you could walk with yours as a starting point

Thank you!

I will look to try and keep Sat, Mon, Weds. The real test will be next Monday, as I'll have to get going at 5:30, to be ready for work. If that doesn't suit, I will look to shift over to Weds, Fri, Sun, which gives me more time. I just really wanted to get started on Sat.

Just done W1R3 😀

Lacing definitely affects fit. "Lace lock" can help stabilise on the ankle.

If your foot's niggly, massaging it over a small ball (tennis or golf are popular choices) helps to ease out knots and tension. A massage gun is nice anywhere on the body.

I try to remember to do my post-run stretches on the doorstep when I get home. Alternatively there's lots of short suitable videos on youtube.

Might be worth looking at re lacing them. If you Google ‘ways to lace up running trainers’ there should be a guide. Worth a try.
I usually wear my shoes quite loose else I can get pins and needles when they’re new. I even have a wide fit trainer and it can still sometimes happen. Also, make sure your socks aren’t too thick.

I’ve run/walked parkrun. It won’t be a problem. They do a little announcement at the beginning for those that haven’t done it before. Just about the route and where to go at the end. Don’t forget to sign up and print your barcode before you go.

And you don't need to go alone - kids are welcome and most parkruns allow buggies if the course is suitable.

Sorry should have proofread that - so many typos!

You just need to sign up and get your barcode (all free) and have a copy on a phone or print it out. Then once you've walked round to the finish they'll give you a finish token that you get scanned along with your barcode and you'll be included in the results. And on your way to your first milestone and a purple t shirt (if you want it).

Yes - if you go to the website (search parkrun for your local event), there nay ge info in the news section. If not, from the menu there is a volunteers page and a link to future rosters - parkwalker roles show there.

There is always at least one tailwalker - their job us to be tight at the back and finish last so even if you walk you won't be last to finish.

C25k is a great way to start running - well done on making that start!

Make sure you do some stretches (you tube have loads) before and after your run.

Also, did you have a gait analysis at the running shop for your trainers and did you go a size up to your normal size?
The right trainers are so important and make such a difference.

As for park run, never too early to start going, you don’t have to run, and it’s nice to run or walk with others too.

Good luck with your running - it’s addictive 😉