Couch to 5k - struggled with first session!

[Standrewsschool]

Just done my first Couch to 5k and struggled doing the one minute runs. Felt quite disappointed. It was harder than when I’ve started before. Hoping to get further than week three this time.

Not really sure running is for me, but we have a treadmill so in this wet weather, devised I ought to do something active.

Sorry, having a disappointed moan. I didn’t expect to find it easy, but found it harder than I thought.

Sometimes I repeat days. It is supposed to be making me fitter, not killing me.

I'm doing it. It's not supposed to be easy, but doing it this way is kinder than other exercise plans.
I'm doing alternate days and swimming in between when I can get a slot at the pool.

It gets easier. I didn't follow the plan but I was about two months in, going three times a week before I felt it was easier. Now I'm five months in and building up to 10k. It isn't getting out of breath that's the issue, my legs get tired!

I've completed the plan at least 3 times, done a few park runs, tried groups... I still don't like running and am not very good at it! I've gone back to gym classes and lots of walking.

Give it some time OP.

I used to love running. Then got very unfit and unwell and did none for years. Got myself back to doing decent distances but then had two pregnancies close together with PGP in both so ended up back at square one.

Did the first C25K run a few days ago and I felt like I was going to die. 🤣 It will get better if you stick with it.

I’ve done week 1 day 1 four times and not completed it yet.

My next plan is to do it in my sitting room or on the spot in private to build up the stamina, strength and self confidence to go outside.

Running outdoors in the rain is my favourite. I always manage to do more than if its not raining.

Check you’re not running too fast, but I found week one miles harder than later weeks when you run less often for longer.
I’ve just gone back to it after a few weeks off & week one was still hard, but not as hard as first time round.

I struggle just thinking about it.

I remember doing the first session & it was probably one of the hardest of the lot!

You can still do 5-10k on a runner. You might be running to fast on the one mins run. It’s complete normal to feel sluggish when you restart.

I’m a swimmer and can easily do 40 lengths. When I got back back in to it when the kids when to school I felt so heavy like a donky was ok my back and struggled to do ten lengths intact I do t think I managed that on my first swim!

Lots of factors to why your struggling, muscle memory, fatigue, extra weight, pace not right, stride not right, breathing not right, dehydration, not enough fuel in you.

Don’t give up. As long as your moving your winning. You can always repeat the session.

Don't worry and try not to be disappointed in yourself. Most people seem to be the same (unless they already do loads of exercise).

When I did my first 1 minute run, I thought that my heart was going to burst. I felt ridiculously out of breath and knackered. You just have to keep going and repeat runs if you're not ready to move on.

Now I run 3k to work every morning without getting out of breath and do an 8k run most weekends. I've avoided exercise most of my life (I'm in my 50s so no spring chicken) and now really enjoy running.

Believe in yourself. You can do this.

Hi Standrewsschool. Have you thought of trying any YouTube videos? I struggled with exercising and then discovered Heather Robertson. She's great (although challenging!) and there are lots of beginner's videos. Joe Wicks is good as well. The great thing is you can exercise in your front room, so it doesn't matter what the weather is doing. Good luck with whatever you choose.

There's no easy answer I'm afraid. Slow down, slow down some more and keep going. It will start getting easier and you'll be surprised what you can accomplish. I've completed the program a few times - the first time I also didn't complete day 1. I restarted it in May this year and can now run for an hour. I still can't do 5k in 30 minutes though - I'm in a hot climate and the humidity holds me back.

Once you've built up your cardio fitness, which doesn't actually take that long, your mind will be your greatest enemy.

Cannot emphasise the importance of slowing down though. Can you try running on terrafirma to see how slow your natural slowest is? The important thing is to complete the intervals. Forget about distance and speed for now, even if your "run" is practically the same speed as your walk.

Slow down, slow down, slow down.
Each stage is a challenge but most times the 3 runs of each week is enough to get you ready for the next stage. The early part of c25k is hard because it's start/ stop and over time as the running builds up, it gets easier to warm up and find your rhythmn.

When you start aim to me no faster than walking. You should be a bouncy walk. You work on speed after distance.

You’re going too fast. Take it right back to a bouncy walk.

Came on to say slow down. I tried the app a couple of years ago on treadmills at the gym. I found it so hard because I was walking at 6kph and running at 8. This would have been fine when i was younger and fitter as I used to do intervals of 8kph and 10kph but now I'm much older, slower and fatter.

Anyway I started running outside and went really slowly but didn't stop. I'm now on week 5 and enjoying my runs, finally few like I've got the running bug again.

I've been running in the gym the last couple of days because of the torrential rain, and I put the treadmill on speeds that would feel like how I run outside. Turns out I was walking at 5kph and running at 6.

Treadmill is very difficult as a newbie as you don’t know your pace and you are being forced into what the treadmill is set to.. To start with I’d work out the point at which you naturally start running (ie a bit faster than a fast walk) because of the speed and then take the treadmill down several notches. You may feel that you can walk quicker, thats fine but to start with you need to slow down, then slow down some more. You should feel a little relieved to walk ..but not as if you are going to die !

I've been running for about 3 years and still can't comfortably run 5km. I now, very happily and very slowly run about 3km. And maybe once every two weeks I try a 5km.

As everyone says, go slow. When I'm struggling, I slow down to a pace just faster than walking and after about 5 mins of that pace, my heartbeat has slowed down and I can speed up a bit.

But I'm not fast at all. I think the important thing is to try and do 20-30mins of activity. If I do manage 5km, I am never faster than 40 mins :)!

Someone once said to me there is no shame in walk/run/walk if you need to keep it up for a bit longer!

Thank you for all your encouragement. Did my fourth run tonight.

Runs two and three were a lot easier. I took your advice and slowed down. My running ‘speed’ is 8km which I can do quite steadily. The ‘bouncy walks’ description made me smile.

Also found some lively 80s playlists (showing my age!) to listen too.

Run 4 was harder - first of the next stage up, but as someone said above, repeating a stage is no problem, and that’s 30 minutes exercise I wouldn’t have got if I hadn’t done it.

I did C25K back in 2012. It was my 4th attempt at taking up running. I nearly gave up that time too.

Before lockdown I was training for my 3rd marathon.

Sometimes I hate running and really struggle when I'm out. I don't think I know a single person who enjoys every run they have and I have met lots of runners during the last 8+ years.