First time runner help!

[NavigationCentral]

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!!

Keep going!

Pace does not matter (unless you want it to matter but don’t do that now!).

5k is 5k whether you’re doing it in 20 minutes or 40 minutes. It is still the same distance.

Once you get past the ‘oh my god I’m dying’ stage to the ‘this is hard work’ stage you’ll really enjoy it.

The trick is to keep going as that is the only way to make it easier. Also don’t have too long breaks between runs as you’ll never improve your fitness and get frustrated.

Just to say that running will not help with flexibility you need stretches for that.

Thanks so much everyone. I have never got myself to the i enjoy exercise stage and have always quit but this time I do want it to stick and become a habit. Particularly, as I dont have any weight related goals linked to it - and just want to improve body, fitness, flex, and mental health - its those sorts of overarching, life-long reasons for which I want this to work, so yes, will slow down :)

It took my years to reach a level of running that didn't involve having some sort of pain or being in agony with catching my breath!
Not only all the things you described, but I also used to have pain in a specific part of my legs, due to never had done that specific movement.
Now, even if I don't run for a long time (I didn't run for almost a year a while ago due to pregnancy for instance, and more recently a whole winter due to lazyness) it's like my body remembers the basics.
I still have to build up the cardio skills when I resume and initially I can't run for a long time, but at least I manage a short jog of 15-20 minutes. It all becomes so much easier and pleasant, I promise:)

So pleased to see everyone's been so supportive here but I just really want to reiterate user1471548941 about the vast, vast range of speeds. No matter how slow you're going someone will be going slower. No matter how fast you think you're going someone will be going faster too!

Parkrun is a great indicator (and even then often people are worried to come because they're "too slow"). Someone said people complete it in half the time of others - I've honestly seen times range from 15mins to over an hour. So 4x the pace - and nobody cares, everyone cheers for the effort not the time.

I'm mid twenties, part of a local running club (I have a vest and race and everything) and haven't run 5k in under 30mins in about 5 years. I run because it's sociable and I feel good. You don't have to be fast (or even aiming to get faster).

Well done for getting out!

To clarify...I feel good after. I feel dreadful and like I'm dying during

I'm a regular 10km runner these days.

When I started I remember I could only manage to run for 6-7 mins. I was a healthy 27 yo with BMI of 20.

But if you keep up for a month you'll be so surprised at how much you'll improve. You'll easily do 5km. Well. But 'easily' as running is never easy for me but you'll be managing it fine.

When you're not used to running it's extremely hard, even when I have a break for a month I struggle to run even 5km.

Echo the others you need to slow down
Even if it’s only a tiny bit faster than your walks, beginner runners always go out too fast think it’s dreadful and quit. I promise it’s actually nice

Definitely go slower. If you run as fast as you think you can you will feel bad, this doesn't change, just the speed at which you think you are about to die increases. When I started running around a 7 minute kilometers was the only pace I could run and I felt like I was working hard. Going slower felt bumpy and uncomfortable as well as slower than walking. Fast forward 4 years and a baby and that 7 min/kilometre feels easy, I've got several gears that are faster (but will wear me out quicker) but the thing that makes me know I'm in good shape is being able to jog along at slower than that pace and feel comfortable too. The main thing I've found with more practice is that I have more gears. When I started I had "sprint" - no more than 50 metres, "run" and walk. Now I have sprint (for no more than 20s) a variety of run paces depending on distance, mood and company including that easy 7 min/km pace. I'm still working on the easy jog that the really good runners in my club have, and find it hard to find a slow recovery jog without walking first.

Super useful thoughts, encouragement and advice everyone - thanks much. Will go for Run 2 tomorrow and slow the walk down to a less breathless/brisk pace, meaning the run can be more of a slower jog. That - and hopefully sticking to it over time - will help.

I think running is largely mental too! Go in with the “I can do this” mindset and you will 😉

But yes, slow down, don’t compare yourself to others and build up to it or you’ll hurt yourself.

Getting faster will come with time and practice, as you get fitter. Also think about adding in some strength training, as strong legs and core will improve your running.

Most of all - enjoy it. I run for the physical and mental benefits. I’m not especially fast (9:30 mile on average) but I do longer runs as I’m more of a Shetland pony than a racehorse. I tend to do 5-10 miles a couple of times a week as well as gym work and yoga. I tend to ignore my times, and focus on getting it done whilst waving at dogs, smiling at other runners, watching the seasons change. It’s ace 😁

Some great advice from earlier posters, especially with respect to going slow, they is key.

There is a very good recent book that covers walking, running, etc. called "Exercised: The Science of Physical Activity, Rest and Health"

I've been running for a few years (I started in my 30s), and it gave me some new insights, and I found it fun to read.

Going out in 10 mins - with an intention to do the walks less briskly, and thus hopefully to do the runs less fast too - with the hope that the whole thing feels just a tad more bearable!

But showing up again - which is most important ha ha!

Sooo update from run 2:

I ran and walked far far slower. Somehow and not sure how this happened I ended up covering a good bit more distance in the same run duration. I did not feel face pain or nausea. I felt gently out of breath during the runs and felt my legs exercised particularly in uphill stretches but it didn’t wipe me out and make me think I’m dying. Not sure if it was “running” really (possibly not) but I ended up feeling energetic, able, refreshed, exercised and somehow ended up going a longer distance (both in terms of where I ended up geographically, and also by the tracker)

Excellent news OP!! 👏

Well done OP, that's brilliant. Too many people try running and don't like it because they're running too fast, so to get advice and have another go is just brilliant.

very good navigation that's how if should be.
it should get you out of breath and your muscles working but you still should feel good afterwards at least

Well done! Its brilliant that you got out there again

Thank you! Cannot help feeling though that it wasn’t really going for a “run”.... although equally - not sure I understand how I covered a longer geographical distance down the same straight road than the other day in the same podcast time given that I ran slower today!

Couch to 5k isn't going for a run, it's teaching how to run. At the end of six weeks you will be able to go for a run, and then you'll gradually get faster and be able to go further. Patience OP!

Good luck! parkrun hopefully restarts soon and you may just be at a point to start going (although you can walk it, it's more fun if you can already run a bit of it eg one lap if it's laps and walk the rest).

Just wanted to say well done from someone a couple of weeks ahead of you on c25k! (Did week 3 run 1 yesterday)
There is a link to video somewhere on the NHS page that shows really how slow you should run - think I’ve taken it to heart as my overall pace on Strava is really slow, and have felt ‘ok’ish while doing it (always very very pleased when I’m told to swap from a run to a walk again - but not felt like I couldn’t carry on!).
Really well done for going again, I think a lot of the battle is a mental one as well as physical- deciding each time, that ‘I’m going out for my run’ instead of making an excuse!
Good luck :)

I did C25k at the beginning of last year, starting from being very fat and very unfit. I've since done a half marathon and I'm now training for a marathon. No matter how challenging I've found marathon training, however, I still maintain that C25k was the hardest running I ever did.

From a starting point of zero fitness, I will never, ever forget how awful and difficult that 1-minute run was in week 1. Nothing since has come close to how hard C25K was

In hindsight of course, my issue was I went too fast. If I could go back in time, I'd do the "run x minutes" segments at walking pace.

Stick with it, OP. If you can get through C25k, you may just fall in love with running. It's been the best thing I ever did. But definitely go much much slower than you think you should. You're not "going for a run" at this stage - you're building endurance and time on your feet to prepare you for running eventually. View the 5k end goal as "going for a run", rather than these early weeks.