First time runner help!

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Hello hoping some experienced runners can help me out here... thank you ...so today was my first day running and I wondered whether what I have experienced is common or am I a hopeless case in terms of running!!

so basic context my BMI is exactly 25 - and am very comfortable in size 12 clothing top and bottom (just for an idea). I don’t have any specific weight loss goals associated with running. just trying to improve fitness flexibility and a general propensity to anxiety and just get exercise into my daily life without spending money at gyms and classes. I have a full time and full on career with a baby and a five-year-old as well , so time is in fairly short supply as well...

So I went and got myself proper running shoes that I’m comfortable in and a good high support sports bra that actually fits me and feels right when running ... and I blocked out time in my diary and downloaded the Couch to 5K app and went for the first time today...

Oh my goodness it was close to unbearable!!! I did finish the entire week one run one of the programme ... but is it common to feel completely sick and nauseous and as if your heart is going to burst out of your chest ?? and particularly an ache around the face and the jaws and the underside of the mouth?? Could barely manage the last two of the runs and was panting like a dog and was literally thinking that I might actually be sick and throw up with what felt almost painful?

Is any of this normal on day one or does it sound like I’m not cut out for running at all? And does it get better? I was not raised in any broader family culture of exercise and indeed was raised in a country with a degree of population density where running as I know it’s now in the context of the UK was out of the question ...so I didn’t really have any exercise role models growing up and I’m wondering whether mid 30s are still late to start!!

Could you be running too fast? Try a slower pace and see if that helps?

I felt like that, well done for finishing. I didn't even finish the last two runs and gave up. That was a few years ago. Hoping to start it up again soon.

well done for getting out there. you'll be running too fast. I am old, and fat, but run 5k a couple of times a week. my running pace is ever so slightly faster than a very brisk walk, about 7k/minute. And it still makes me puff hard and go red.

Thank you! It’s surely impossible I am running too fast? I was overtaken by numerous people whizzing running - I think I just jogged in comparison! It felt incredibly slow actually when I was running!

Another saying you're going too fast. It's a light jog at first. Just a bit more than fast walking pace.

@TheTurn0fTheScrew interesting about pace what’s 7k/a minute please? Not sure how I can tell my pace but I have the number of steps done in 20 mins if that’s of use ...

You’re running too fast! Slow it right down - you can run at walking pace if you need. I promise it’ll get easier!

It sounds like you're starting too fast. Try going at a pace that is just above your brisk walking pace.
The c25k program does really work, even if it doesn't feel like it now.
I started off having never run before and thinking there was no way I could finish it.
I can now complete 5k in under 29 minutes - which may be slow for some but amazes me from where I started.
Good luck!

Slow right down, slow jog - you're not aiming for speed yet!

Download Strava to log your time and pace. I would hazard a guess you are going too fast. I've been running for a year and I still get like that if I'm pushing myself too hard and trying to go up a hill too quickly. It does get easier though. I used to hit nausea at around 2km, then I started hitting it around 4km, now I only get it when I push too hard. You are best pushing through the nausea if you can, it does pass. Make sure you warm up your lungs and get some blood pumping before you go with some jumping jacks or such like. It will help with the chest/throat burning as your body isn't suddenly having to get oxygen in.

It's normal to feel pretty awful starting out.
I used to run marathons but had to stop for various reasons, I started running again recently and had forgotten just how bad the first few weeks are! I am also on a couch to 5k plan.
It gets better! It gets MUCH better!

The ache around the jaw is unusual though, are you trying so hard that you're tensing your face... I think you need to back off on the intensity (even if that means walking for part of the session that are supposed to be a run). Better to have to repeat a week or two of your training program because you took it easier to avoid injury and to train consistently than push yourself so hard you end up injured and have to stop/start training plans.

Oh, and don't judge yourself on how fast others are running... I used to go flying past other runners on some of my runs.
They were out doing a long slow run (think 10k at a really slow pace), and I was doing 200m sprints.
That was lies madness. Just do your own thing.

You might be going too fast, or running for too long in one go? Also, it sounds like you are clenching your mouth when running. You might need to relax you shoulders more, and leg your arms swing rather than holding then tightly.

Breathing - experiment with how many steps you do on an out breath, and how many on an in breath, this will help to regulate your breathing, and ensure you are breathing out fully (so actually count in your head, out 1, 2,3 in 1,2,3 in time with your feet taking steps) this can Also stop you feeling panicky and that your heart is not going to cope. It’s the same principle when you swim , gets you into a good rhythm. You notice when you run faster as your ratio of breathing to steps taken changes.

Oh wow thanks so much!! I think if you folk actually saw me you’d realise how slow I was - there were other runners whose went on the road to avoid jogging me (hangs head in shame) and I was utterly impressed at how fast they were!

BUT - I think I did well to make a start from nothing at all and I will go again on Wednesday and will try to be slower. If I am slower the “runs” will be pretty similar to the walks haha but perhaps worth persisting as you say.

I think I had very high standards for this first run and may have pressured myself a tad too much

Slow down, a lot. Beginner runners always run too fast. If you couldn't hold a conversation whil1st running you're running too fast. There is a place for pushing yourself harder as part of a training plan, but couch to 5k isn't it.

Conversational pace is what you're aiming for at this stage.

agree with the others. seems like you are going too fast.
next time just do a slow jogg, it should feel like you could do it 'forever'. it might be slower that fast walking pacd in the beginning.

a slight discomfort in the muscles is normal in the beginning but should go away after a day.

Hmmmmm the couch to 5k woman says conversation pace for the walks but should get heart going which is how I did the walks - the runs are meant to be distinctly different from those brisk walks right? So I did the heart pumping but still just about able to talk for the walk bits in between but the runs were obviously very different - is that not right?

You need to be able to talk and run when you start. If you can’t you’re running too fast. Speed comes with practice not pushing yourself on run 1 or even pushing yourself on every run. I run regularly and different runs have different purposes. If I run with a friend we are slower so we can chat so for us that’s 9 1/2 minutes per mile. If we’re pushing the pace we’ll be at 8 3/4 minutes per mile. Still not fast by some standards but fast for me!

Thank you! Do I need to get a speed tracker or some such? Like those wrist bands? Hoping to keep exercise costs low so that cost doesn’t become a deterrent but perhaps just slowing down will help instead of trackers.

This is very useful to know. I think I’ve carried broader perfectionism to this first run and hence slight sense of “my running isn’t fast enough/good enough” has underrun the entire half hour on day 1. That in turn might subconsciously have made me push myself more than I needed to.

Okay cool. Will revisit on Wednesday. Not giving up!

I was speaking to my friend about this a little while ago, she runs marathon distances. I asked how could you hold a conversation even running slow as I can't, her response was that it'd be a breathless short conversation not a full on catch up.
It made sense.
Also, even if your running at your walking pace you'll still be using different muscle groups and getting your body used to running.
It's such an achievement just to get yourself out there so carry on the momentum and know that you can do this.
Which c25k app are you using?
I used the bbc one with Jo Wiley as the coach and found her more motivating than the NHS one.
This is down to personal preference though but maybe have a listen to them before your next run and see which one you prefer.

I think it might help you to realise actually what a vast ranges of paces there are out there....

Eliud Kipchoge runs a marathon in 4.30/mile. 5km at this pace is under 15 mins.
My cousin is an excellent runner who has run marathons since school and can do 6.30/mile marathons and 14 min 5kms
People in my running club can do 5 miles at 7-8/min mile.
I can’t run as fast as them but I like running long distances. It’s taken me three years to get my “can have a conversation” pace down from 11.30/mile to just under 10. I can run 5km in about 28mins and a marathon in under 5 hours.
Other people in my running club quite happily go for 2 x 5kms a week in 12-13min/mile so about 35-40mins.

It’s all running, it all counts! Well done!

It takes an awful lot of time and consistency to start running faster paces, these people zooming by have probably been running for years.

Some runners complete Parkrun in less than half the time of others. It would be mad to try and compete- your only competition should be yourself! Keep going and it gets easier. Also don’t go too hard too soon as you might get an injury!

You can download Strava to your phone if you take your phone with you. That will track how far you run and how long it takes you.

Sounds like you're doing the running bits too fast. Definitely slow right down. It's about keeping moving, the speed will come later if you want it.

It can take a long time to build an aerobic base. I would hazard a guess you are running too fast. Slow down and you will find it becomes much easier. C25k is a great program and does work, but not everyone is able to run 5k in 30 minutes by the end of it. To be honest, I wouldn’t focus too much on the distance, but rather how long you are running for. Oh and yes, you can do it. No, you aren’t too old. Yes, it will become easier and if you keep going you’ll probably start to enjoy it!

I agree with slowing it down but I think also it is quite normal to feel bad in week 1 - I certainly did! You do make progress very fast though.