Couch to 5k... how long before I don't feel like I'm dying ? :D

[Sonolanona]

I don't look unfit..but I am, and fooling myself that walking the dog is sufficient exercise isn't cutting it now I'm mid 50s ,and suddenly my shape is changing, everything aches etc.
I can't afford the gym (and would be too scared to go!) but I need to do something, so I downloaded the NHS app and set off to Sarah Millicans cheery voice.
Which I hated by the time the 5 mins brisk walk warm up was over

I've never been a runner even in my fitter days (I got my black belt Taekwondo at 48 so I CAN do exercise) but I want to because it's free and I even I can't argue that I can't make 30 mins free every day or so.

But god I hated it today...day 1. How to I convince myself that this is fun!?

Running may not be for you, so don't beat yourself up if this proves to be the case. HOWEVER, I'm a big believer in "I've started, so I'll finish" so I'd recommend you persevere and finish the course. You will feel a great deal of satisfaction in getting to 5k because it has felt hard for you to do it. I'd also recommend going to your local park run in a few weeks time, even just to get a feel for it. I find them quite inspirational and you can run/walk it too.

Keep at it, you will have a breakthrough moment where its not so hard. Maybe get some decent running shoes (if the budget won't stretch to the really deae brands, Decathlon do a reasonable budget range)

If you finish and find running isn't for you, you can always try another form of exercise.

It’s awful for the first few times, it does get easier.
I love Sarah, but not for C25k.

Try Jo Whiley. She inspired me and I found it much easier with her advice.

I can categorically tell you that the problem is you're going too fast.

I ran for YEARS struggling through, until I heeded the advice from more experienced runners and slowed down.

It's a game changer.

Slow down. You need to build aerobic base fitness, doesn't matter if it's a snail pace jog.

It does get better! The feeling of achievement after every run (even if I felt like I was about to keel over) motivated me to run again the next time. Just remember to go slow to begin with and focus on your breathing

I always hate the first few minutes whilst my bodies warming up , like the pp said go slower (I need to remind myself of this too). If you have a local parkrun go have a look.. you will see they have a tail walker now which makes it easier for newbies 😁 You got this 👍

Just repeat week 1 until you can do it without feeling like you're going to faint, rather than trying to move on immediately.

Give yourself two weeks, so six runs, and see how you feel. I found it was more motivating than I thought it would be to feel myself getting better at it and not feeling so crushed by the first level 🤣

Go with some friends or join a running club. Our local one does c2-5k every year. I need to go with people to take my mind off it !

I also like darebee for workouts that you can do at home. You can customise your level.

I've had a few longish breaks from running and every time the first few runs feel really awful. After a week it's no longer quite so bad, and after two weeks some of the runs feel really quite ok. Then the progress really speeds up and I get overexcited and sign up for a race! Hang in there OP, it's worth persevering.

Go really slowly.

The line, for me, between 'this is fine and I can keep going for hours' and 'I am about to expire in a puddle of vomit' has always been tissue-thin, and when I used to 'run' regularly I learned that I had to keep it to the ploddiest of jogs to stay on the right side of it - but I got as far as being able to plod a half marathon so I was fine with that.

I'm on day 3 (repeated cos its monday) and going into day 4 again tomorrow. I used to run regularly but lost my mojo last winter and with work and DD's a levels just didn't find it again. I will say, it's hard (mid 50's too) but I sleep better and mentally feel better if I run 5 out of 7 mornings a week. I tried C-5k before with Yasmin what's her name but she really put me off for some reason. I'm with Reece Parkinson who I find much more positive and encouraging. Sarah milikan would make me want to drown myself in the mill pond tbh.

Please persevere though. Its really, really hard when you start and everything hurts, but it does get to the stage where the benefits outweigh the negatives. I find that running gives me the headspace I need (I don't listen to music) and I do it purely for me which is a rarity in my life. Plus I go first thing and I could be the only person on the world. I've seen owls, bats, frogs, foxes, deer, hares, the most incredible moon and stars, wonderful sunrises, dew filled spiders webs catching the first light of the day...

I can't do it. Even when I ran for school and a local club, I couldn't do distance. 100m, 200m winning every time
5k? Absolutely not
I bought a peloton and stick with spin classes now
The stupid thing is even when unfit and fat I can still outrun people at 100m

Go slower. Really really slowly. It doesn't matter how slowly, just keep jogging. I am on week 6 now and actually enjoying it because of this strategy. Pace can come later.

And yes to running slowly in the best running shoes you can afford, and get a decent sports bra designed for runners.

The first run is awful then it gets better. Agree with going slow. I probably 'run' slower than I can walk 😂

100% agree with slowing down. Just start really, really slowly.

I am in the same position and have just joined the local council gym (because it’s cheap and flexible).

But I did C25K a few years ago, and built up to being able to run 10k without stopping in under an hour (not much an achievement to most, but it was to me).

Here I am now, knocking 50, 10kg heavier and wishing to God I’d never stopped running.

Run slowly, and don’t bounce up and down - it’s a waste of energy.

I got up to week 5 (back to 3 thanks to holiday and then covid). I fuckong despise running but just put a podcast on and did it. It does get easier but not any more fun!

Going to be honest here, I don't like running - never have, never will but the way I feel after I finish a run, how much better I look, how much better & fitter I feel, not dreading having to run for a bus, the positive impact on mh makes it absolutely worthwhile.

So keep going OP, take the good advice from pps and who knows, you might turn out to be one of those people who ends up absolutely loving it as happened to a friend of mine...

I'm mid 50s and im doing C25k at the moment OP. I'm on week 5. I've attempted it and failed many times, this time I'm determined. I think the programme goes too fast, so I do one run a week, not 3. I also stretch ALOT. Rather than feeling tired it's my muscles that ache. You can do it, but take it slow.

Echo the others. You absolutely need to slow down. I lead a c25k group and jogging at the pace of a brisk walk is very very normal to start with.

Ah thank you everyone!
I probably did try and jog a little too fast today (not very fast but faster than my dog walking pace) I'll go really slow and see if that helps.
Between walking the beast and the first 'run' today I did clock up over 21k steps so it's all got to help, right?
I'm not brave enough to join a parkrun but I might try a crack of dawn run because I love seeing the local wildlife (and no humans :D )

Honestly, early morning runs are so lovely, I love the wildlife spotting. I saw a kingfisher along the canal recently on a morning run and was beaming for the rest of the day.

It took me a year to complete Cto5k because I needed to repeat each stage a couple of times before moving on to the next one. I ran with the lovely Sarah Millican and podcasts to listen to.
But I was older than you when I started, I’d never run before, and now I can. Stick with it, once you have completed a couple of stages you might find it gets better.

Stick with it. By going out at all you are ahead of most people. Plot out a variety of routes, I use https://onthegomap.com/#/create. Create a bunch of play lists so you have some variety in that. I remember struggling with 5k when I started but within a year I got my 10k to 55 mins. However, I stopped timing it and go slower now because trying to beat times took the enjoyment away. Just do you, enjoy it, use the time to just enjoy your surroundings. It feels crap at the start but once you are home and showered, it all feels worth it.

Sonolanona I too started C25K today, feeling flabby after a weeks holiday. I did successfully do it about 2 yrs ago, ran the 5 k and thought done it!. Not a runner really, hate the gym etc and am a little older than you but would like to join my husband in a park run later this year. So count me in for support.