To ask about Couch to 5k!

[Trapordo]

Just that really. I started tonight. I done it, feel great for it.

But got home and googled. A lot of websites online and old Mumsnet threads seem to suggest you shouldn't run run the first week or so, and that you should Jog?
An American blogger ive followed also says the same thing.

Can someone explain which is it, do I run or jog for now?

@NoTeaForMe I'm a bit dubious about the 90 sec runs as well. Start them tomorrow. If it helps I'm fat, 42, asthmatic and have done no formal exercise for years. The school run and dog walks get me to 10k steps but they aren't fast steps by any means.

Properly thought I was going to die on the first run. Got to the 3rd 60 second ryn and if I hadn't had dd with me to shout at me I would have stopped there and then and deleted the app.

I just keep telling myself if all I ever achieve this year is to run 5k, no matter how long it takes it's something extraordinary to come out of this horrific situation. And that CV is here to stay and if I get it I want to be as fit as possible to stand the best chance possible.

My ds (19) has said he will come with me next time, don’t know if I want him to witness his old mum trying to jog without much success 🤣🤣.

notea and lollyjack you are almost certainly going too fast in your runs! I had amazing advice on here when I did this (and I thought I would die after my first week 1 run 1 too)..,go slower!!!

Have a look at this

(Slow jogging or niko niko) . Try jogging on the spot and move a couple of inches on each step. I know you feel stupid but you are still running which is the point. Your body needs to learn the running motion plus it’s hard to push yourself to the same energy use with the walking motion however hard you try!

I would probably say don’t run with the kids - they won’t be sympathetic and will push you too hard! My dd was a nightmare....”I can’t run that slowly” she said...revenge is sweet mind you!!!

And yes, stick to flat/paved for now - then you don’t have to stress about your foot placement!

Do you both have good trainers? It makes such a difference....sportsshoes.com have a great selection at all price ranges. Also it is actually worth having at least one set of proper sports tops/leggings - running in snorkel cotton t short/trackies is hot and sweaty and nasty!

@PetraDelphiki. Yes I have good trainers I went and bought some to start this. I also Jog in sports leggings and tshirts. I probably am trying to go too fast I will try slowing down a bit see if that helps. Thank you so much x

W6 R1 was harder than the long w5 R3!!!

I tried to stat this. I ended up on day 1 walking 6K all the while wondering if I should break into a run but not having the nerve.

Go for it. I nearly threw up about 40 seconds into the first run and didn't think would be able to do this. I ran for 20 minutes straight on Saturday.

I'm late 40s packing about a stone and a bit overweight and like wine too much

If I can do it then give it a go yourself!

I run with my DS14 but he goes on ahead whilst I stick to my steady pace

I went out again today but went on the pavement and not through the woods. It was significantly easier (not easy but easier!) so will stick to that pavement route now.
I have ordered new trainers so hopefully that will help too. I’m actually enjoying it and am keen to go out every day. I’m speed walking the days I don’t do C25K, though I must admit I kind of have done it a couple of days I wasn’t planning on. But I’ve counted those as extras. I think I’ll be repeating most weeks, this is all very new to me!

W2 R1 today.

I managed to just get all the runs done, tho the 5th one was a bit of a struggle as it was up a hill.

Didn't die and didn't have a big red head when I got home either. So yeah, pleased with that.

Not so pleased when I got on the scales and need to remind myself that doing 9 mins of running 3 times a week doesn't mean I can drink 9 units every night 😂😂

I just did one of the week one runs again. I’m kind of doing that every day at the moment. It’s cold and rainy here which is actually nicer to run in. Did it in a better time and although I did really push myself it was do-able. So tomorrow I’m going to go for w2r1. I just hope it doesn’t put me off as ah the moment I’m actually enjoying it and keen to go. At 38 years old it’s the first time I have ever enjoyed exercise!

Well done frouby and notea

Don’t worry about repeating (unless you are doing wk1 forever) - the odd repeat until you are psychologically ready to move on is better than pushing too hard, failing and never doing it again. Just remember it doesn’t matter how slowly you are running - just keep that running motion going!

You can do this - and wk2 is only 6 lots of 90s - you’ll be fine!!!

@ChristmasFluff That's strange - my (fully qualified sports physio) was the person who got me to run, and recommended C25K once I'd completed her 6 week recovery sessions (I'd had an op on leg).

And - here I am, 4 years later - running 4 times a week, still pretty slow (32 minute 5K) but after doing the C25K I went straight on to the B210K and only 9 months after never running a step in my life did my first Race for Life 10K in 1 hour 4 minutes. I couldn't have done any of that without my sports physio and her support initially, and I still do the muscle strengthening exercises she gave me (and I've never needed to go back to her - I've never hurt myself running).

But I know my limits - because of the legacy of my op, 10K is my max distance. Usually, I only do somewhere between 4 and 7k, but I do the NHS graduate programmes often (Stepping Stones, Speed and Stamina - all with Laura, for the person who asked) and now combine them with a bit of hill work.

I don't know who 'invented' the C25K system, but it clearly works, and if you follow it without being silly, you won't have so much as a pulled muscle even if you start from nothing like I did (I was also 4 stone overweight at the time too - I've kept that off as well!).

Go for it, is what I'd say - just go at your pace, no one cares how fast you go, or how long it takes you to 'graduate'.

@MrsFrankDrebin my aim is to be at 10k by the end of the year. I never in a million years thought I would say that but have really enjoyed doing the first week and yesterday as well. I did think my dodgy knee would flare up but it's holding up so far and am hoping that weight loss helps.

I've just ordered a sports bra. Am large of nork (36HH atm) and am struggling a bit with my straps slipping on a normal bra.

I am definitely in the all the gear and no idea category atm. Have running trainers, a running waist belt (bum bag 😂), 2 pairs of fabletics leggings and a sports bra on it's way.

Am really enjoying spending time with dd doing this. She's 15, a good kid but spends most of her time usually at school/doing dragonboating and kayaking so she's sort of been forced to spend time exercising with me. Just hoping we can keep it up if lockdown ever ends. Otherwise it will be me and the dog.

I've downloaded the c25k app and am doing my third run (jog) today. Can anyone tell me how to put the music on because I just have the voice?

I just did Week 2 Run 1! I did it, I bloody did it! The last one was hard going and overall I went slower than I did on the week 1’s but I ran every single one and I completed it! I’m so proud of myself, how pathetic is that?! I’m proud that I ran for 90 seconds! 😳

Re the music you have to use your own music. Start it up and couch to 5k app will over ride it when it's speaking time

NoTeaForMe

Well done! I did W6R2 yesterday. The last interval one. It's all long spells now

Keep it up! You can do it. I'm very slow and still want to collapse whilst doing it but it's the doing and completing that matters

My DS14 went streaking ahead today but I've got my music and I plodded along alone

Well done everyone.

I've got W2 R2 to do today. Felt the same as @NoTeaForMe when I did the first one this week. Looking forward to todays run as well. Which I wouldn't have ever belived 2 weeks ago.

I plod too. Dd 15 is like a whippet but me and ds 6 and the actual whippet just plod. Have no fucks to give that I am jogging at walking speed. Am actually running. Just slowly.

Thank you Neverforget,

I promise that running slowly turns to running less slowly (I’d never say fast)....my speed when I did those early weeks was about 4kph now I get about 8 (on a good day).

Do track all your runs (I have an app) just so that in 6 months time you can go back and really see your progress. Don’t fixated on times and speeds...but I promise in 6 months you will be amazed at the difference

I downloaded couch to 5k yesterday after doing a run the day before that highlighted how severely unfit I am. Only did 8 min and I was coughing, wheezing for a good twenty minutes constantly. Still coughing now due to it's impact, google tells me exercise induced asthma.

I wasn't expecting that and only a couple months ago I did a 20min treadmill run with no ill effects. So will do couch to 5k to guide me as I can't sit at home any longer in this state, will start once I feel my chest has recovered.

Wow ran for 25 minutes yesterday. Without stopping. Week 7 looms

I’ve just completed week 2, but I think I’ll need to do another week 2 run again as I really don’t think I’ll be able to run for 3 minutes and still be alive. But that’s ridiculous, I can’t have to repeat week 2, I’ll never get to the end! I’ve already done extra week ones pretending I was finding a route, app etc

I start W3 tomorrow and I repeated the last run of W2 as I failed badly on the final run. The repeat was better so we'll see how tomorrow goes! Good luck :)