Why can't I get exercise right?

[PrincessHoneysuckle]

I'm 43 and have dipped in and out of C25K for a few years now .Currently on week 4 again.
I did the first run on Monday and I've felt over exercised ever since.Not just achy but irritable and not with it too.
I just want to be able to have a solid fitness regime that doesn't knock me off course.
PT not an option as the only gym round here doesn't have one.
Is running the problem? Maybe it's just not right for me?
Posted for traffic sorry.

Not every person is suited to every exercise.

I absolutely detest running. I find it ridiculously stressful. Cannot explain why, I just do. Personally for me, I prefer just walking and have been using that to build up my fitness.

You also need to make sure that you're eating enough. Cutting calories to a ridiculously low amount and trying to run is not a good idea (Did that in my 20s whilst doing weight watchers). Also make sure you're getting a decent amount of rest and sleep. It might be something as simple as needing an extra rest day in between runs.

My own experience is that I went from doing NO exercise in my 30s to starting to run during lockdown, and I still run 3 - 5k every morning. I am not a classically 'fit' person and I don't think I'm particularly good at running. The reason I continue is not so much for my physical fitness (which admittedly has improved greatly) but for the massive benefits to my mental health.

On that basis my only thought to add to this thread is CONSISTENCY is key and GOALS are your enemy. I have never found it useful to set goals like, 'I must run x amount today' or 'I must lower my time to x'. It stresses me out. I just run. But I do so every morning, whether I want to or not, even before my brain is in gear; I just get out there. The first few weeks are key - if you force yourself to do it every day for 14 days then it will become a habit. Whereas if you do 2 days and then take a break, it won't become a habit.

I ached terribly in the first couple of weeks because my body wasn't used to exercise. Now I don't ache at all because my body is fitter.

So my experience of what worked for me is: release yourself of stressful goal-setting behaviour and just get out and run, or do a class, or swim, or whatever it is you pick. Force yourself to do it for 2 weeks and see how you feel.

the benefit on my mental health has really been beyond measure.

I think if you're dipping in and out of C25K for years, that's reasonably good evidence that it's not a form of exercise that's sustainable for you.

I started resistance training and bodyweight HIIT at home a few months ago and love it – I started small but quickly got hooked on the endorphins, as well as changes I could feel in my body really fast.

As @potniatheron says - consistency is more important than anything else, and that might mean only 10 minutes a day to begin with. Maybe try a bunch of different types of exercise for a couple of weeks, like a buffet, until you find the combination that you enjoy?

I used to hate running, in fact any exercise but realised as I got older i needed to do something. I couldn't run to save my life! I found None to Run, which is a much more sensible progression than C25K, and includes strength exercises so you're not just running 3 days a week with nothing else between runs.

The 12 week plan is free and there's no pressure to go past that but there's also an app (not free) and then there are 5k, 10k and half marathon plans too (again, not free but worth the cost).

I started not being able to run for 30 seconds and progressed to regularly doing 10k - I always think if I can do it, just about anyone can. And no, I don't get anything for promoting it, I just found it a great plan.

https://www.nonetorun.com/

Consider a different form of exercise. As @potniatheron says getting outside is brilliant. I cycle every morning and it has transformed my life. I also swim, but it is being active and outside that has been key. It doesn't particularly matter what it is.

Also with couch to 25k feel able to repeat weeks until you feel comfortable with it and warm up before to help avoid injury.

Have you tried other exercises, cycling, yoga, or weights?

just because your local gym doesn’t have PT doesn’t mean there aren’t any in your local area. You could also get a set program from the gym from the staff?

Day 1 is this:
"The runs this week start with a 5 minute warm-up walk. This is followed by 8 repetitions of 60sec running, and 90sec brisk walking. Finally, finish with a gentle 5min cool-down walk."

So that's 22 minutes of walking (however slowly) & 8 scattered minutes of gentle jogging. If those 32 minutes leave you out of sorts for 2+ days afterward it's because you're very unfit.

It will get easier the more you do it. You could try swimming instead but half an hour of swimming steadily is likely to leave you achy too if you're that unfit. The only way to make this easier is to get on with it.

You really don't want to get even more unfit. That is perfectly possible and will only lead to more problems you don't want. You want to keep a basic level of fitness going. I would suggest adding swimming, maybe cycling & simple walks to the mix in long run, because variety is what most keeps most people engaged.

I'm not into running or the gym but go to classes at the sports centre. I do body pump, combat, attack, zumba, balance and LBT. I like classes as there is a social aspect as well as the exercise. I have made friends through going there.

C25K can go too quickly for some people, especially if you're not used to exercise.

Start slower, Much slower.

Only progress to the 'next stage' when doing the current stage feels like it stretches you a little but not very much. It should never hurt. If it hurts, you're going too far and too fast.

It's quite OK to spend the first few sessions just running for 15-30secs then walking for 3-5 mins for about 5 repetitions. It's also quite OK to repeat a stage as many times as it takes to feel like you're ready to move on.

There's nothing miracuous about C25k; it's just a schedule that asks you to run a little more and walk a little less over time. So you can do your own schedule that takes 3 times as long but feels better for you.

It's far better to spend 6 months very slowly building up to running a mile then rush it and do yourself an injury or give up because it feels too hard.

I hate most cardio tbh, apart from walking

I love lifting weights though . You need to find what works for you.

and focus on protein for body shape results too. People that “diet” and eat too few calories and it’s all weight watchers branded crap end up not actually being very healthy

Good suggestion, @YouveGotToGrooveIt.

OP, maybe you could half the entire timings of week1 C25K programme and do that week on repeat until it doesn't feel like too much, before trying the usual week1 programme.

DO you do other exercise/ activity? If not I would probably start with walking and some gentle strength training. Running is hard on the body, but I think it's a little unusual to be wiped out and sore after slowly building up (assume you've not just started at week 4) to half an hour of half running and half walking, so if that's the case for you I think you need to look at your general fitness.

Yes, I would try something else. If you hate it, you can always go back to running and have another try.

I have tried several times to get into running and ran some 5k and 10k events. But I never enjoyed it and spent every moment wishing the time away. Now I lift weights and do lots of yoga and Pilates and never count the minutes because I get so absorbed in it.

Thanks for the replies.
I used to love walking but thought C25K would be better for weightless and fitness.
I find the thought of free weights daunting but I've used weight machines before

Walking can be great exercise if you have a bit of pace about it and you spend the time.

Strength training can be body weight too. There is SO much online and in apps you can use, nothing complicated.

I always wanted to be able to run but it’s not right for me or my body (and especially not my stupid feet!). the only time I did manage it I had entered a 5k muddy run and my target kept me going. The obstacles actually helped as I didn’t get bored!

If there’s no gym near you I guess no pool either? That’s one of the exercises I love and it’s better for joints too. I’m sad and angry about the loss of public swimming pools.

I have found a solution for me that works; I have a PT and she comes to my home. She’s amazing, and specifically qualified to work with people with health conditions. It’s the only type of exercise which has noticeably improved my functional fitness (being able to walk up stairs without getting too out of breath etc)

If running isn’t working out for you try a different activity. Yoga? Pilates? HIIT classes? Crossfit? Swimming? Lots of online apps you can do in the house now, there are lots of small group training classes in my area too.
Theres so much variety out there you just need to find something you enjoy.

Running isn't for everyone but C25k can be an excellent gateway. Two things that might help you make it work for you; going slower in the run section, at a pace where you could hold a conversation (even if that's slower than walking!) Secondly, taking recovery seriously - it is when your body gets stronger. Feeling tired and having sore muscles can come to feel satisfying and an opportunity to feel you're getting fitter while relaxing and eating good food.

Consistency is so much better for you than dipping in and out! If you enjoy walking stick with that, there is plenty of evidence to support walking so don't discount it. What about buying a kettlebell and trying some resistance work at home? Throw on some music and just get on with it at your own pace, there's plenty of ideas online.

Running is not right for me. I seem to pick up one injury after another. I walk a lot and do weight based stuff which I think is better for women anyway.