Couch to 5k- fantastic plan that works for all!

[cinnamongreyhound]

Come and join us for support, advice and a gentle butt kicked when needed!

From starting out to those of us who started 2 years ago, and everyone in between!

Good luck spooky!
I can't ever see myself being able to run 5k! Hoping I will get there one day though

Trust me, 7 weeks ago I was exactly the same as you and running 5k was laughable... just shows you Joe far you will get

Good luck today spooky! I've really missed this thread. I managed to pick up an ankle injury and as I'm 2 stone overweight I've not been running. It's nothing serious I think it's a tendon thing so I got a support from the pound shop- which is helping. But I am feeling pretty useless. Cannot decide whether to attempt w9 tomorrow. Given that I've only managed 1 run per week for the last 3 or 4 weeks. I am really fed up with myself you know and I'm beginning to feel a bit sorry for myself. Grrrr I could do with a bit of a shake to be honest!

I suppose I could do the 30 mins. But I won't be as fit as I should be at this stage until I am doing that 3 times per week. So I feel like a fraud. Sorry for the downer people! I suppose it will take about a fortnight of 3 x 30 mins to get to grips with it? I am one of those lucky people who feel the physical benefits of exercise really quickly.

stillearnin I feel your pain as I have had problems with my ankles for about 3 years now since testing my calf muscle badly. I had a bout of plantar fascia 18 months ago and fell over on both ankles 6 months ago whilst wearing very high heels and having drunk lots of wine and they still give me trouble now. Running forwards is generally OK but if I go to the gym and do classes that involve sideways movements, they hurt

Anyway, maybe go back to week 6 so you do a couple of interval training sessions and then move to w9 once you have got your confidence back? I think that is what I would do.

Just driving home from Centre Parcs now... I am already in my running gear so drop the kids off at school, help DH unpack the car and then I will be heading to the park... eek!

Yes! It's sideways that does it! I've also had plantar but did lots of exercises and it got better but took a while. Right I think I'll defo run tomorrow whichever week I do and then go from there keeping as regular as I can. Has to be better than feeling like this!

I'm still alive! just
Right, so the good news is I did it! I ran all the bits I was supposed to run, walked the rest (probably a little too slowly but hey ho).
If it was any harder I think I would have given up, it was my very upper limit of fitness iyswim? Any one else feel like that at the beginning?
So my legs feel wobbly, but weirdly I actually feel like I want to do it again! (Not right now obviously)
I live by the sea and it's really nice to jog down the promenade, it takes me 10 mins to walk there though and I literally have half an hour spare (DM comes and watches ds before she goes to work) Should I take my car and park it at the prom or is that just defeating the object? Also felt a bit self conscious running down the street, but the promenades always really quiet ...
All in all feeling quite positive need a proper sports bra though ... Any recommendations?

Good luck with your run spooky!

tia well done on completing your first run. that is definitely the hardest . it will get easier, that is why you get another 2 goes at this before moving to the next level.

Can you walk/run 15 minutes in one direction and then just turn around and do the other 15 minutes going back home again? I know it probably isn't as nice as running on the promenade but you will fit it in without using the car.

Well I did it . Ran 5k in about 37 minutes (no idea if that is a reasonable time). It is very hard and I think the motivation of the group would have made it a lot easier. Still can't get my breathing right though so my chest was hurting for a lot of it. Any tips?

Well done spooky! Sorry no good advice re breathing, I'm asthmatic, I find the best way to not get out of breath is to focus on taking deep breaths, and 'belly breathing' so pushing my stomach out as I inhale, apparently this allows more oxygen into the lungs and gets rid of the co2 more efficiently aswell (can you tell I was googling like mad last night?) it certainly helped get rid of stitch .. I have no idea if that will be of any use whatsoever! but obviously now I have done one run I am an expert!
Here's to hoping it gets lots easier!

See you've been bitten by the bug now Tia there will be no stopping you.

Spooky that's brilliant running 5K I've finished the programme but haven't managed 5K yet. I too find it difficult to breathe properly and it slows me down. I'm asthmatic too I might try a puff of my blue inhaler before I go. The programme gives you tips on breathing but I can't run and concentrate on my breathing at the same time. I'm just hopelessly un-coordinated like that!

I breathe fine - i used to play big brass so that helps a lot

Even so I cannot follow that breathing advice! I think the big thing is to try to breathe in through your nose as much as possible. It seems to take its toll most if you are always breathing in and out through your mouth. But yes asthma has to make it harder! I suppose it gets easier?!

Spooky - you will get there. It really is quite hard running for such short periods. I think you will find it easier when you get to 3 mins running (honestly!!)

I've always found it hard to breath through my nose, no idea why just don't seem to get as much oxygen in.
Kaster, I used my blue inhalor before I set off and I was surprised I didn't need it again after that.
3 minutes running?! That seems impossible right now, I was struggling with the 60 seconds I find it hard to believe il be able to do that after just 3 runs, but I shall trust in the program and do my best!
Any recomendations for a decent sports bra, I'm a 30f/32e if that makes a difference?

I have tried inhaling with my stomach but when I am desperate for breath, I find it really difficult to do it and just end up panting one of the volunteers said to breathe in and then exhale whilst counting to 5. I am lucky if I get to 3 without needing to take another breath!

I am not using the podcasts so have missed out on the breathing techniques...maybe I should listen to them but the music annoys me

First MN post hello all

I did C25k a few years ago after having my DS and loved it but drifted back into bad and lazy habits. Am starting again this week and all prepared- do many of you use a treadmill or is it all road running? I find road running so much harder and in the last couldn't do a fraction of what I could do on a treadmill

tiger welcome to MN I do it all road/park running as I find the treadmill incredibly boring and would never last 30 minutes on there plus I find the natural hills push me harder.

oh sorry spooky I meant Tia of course. And Tia, you will find 3 mins easier I am sure. on the bra front I used to go to lessbounce.com. I am a 36f and I use an enell. It is brilliant and a great investment. I have actually had it for around 9 years!

That's what I can't do spooky I can't count and run at the same time it just completely throws any running rythem out!

tia stillearnin is right! you will be able to do three minutes. After a while you will find you don't want to stop running to walk, honest!

tiger I do road running. I couldn't go on a treadmill, I would find it boring and I really hate gyms. That's what I love about the c25k, it's like having your own personal trainer but free!

stillearnin keep going. It sounds like you are getting fitter. I hope things are going better for your son.

I've found the last few runs quite hard, I thought it was supposed to get easier.

Hello, may I join? I've just done Week 4 Run 1 and running for 5 mins without a break nearly killed me. I think a couple of snails overtook me. C2K seems to think that I will be able to run for 20 mins without stopping at the end of next week . That's impossible surely? Please reassure me!

Hi Watto you will be able to run 20 mins by the end of next week for sure. The thing to do is just take your time and don't go too fast. The first five mins of running is always the hardest, after that it doesn't get any worse.

Week 3 run 1 (zen lab c25k) and I ran for 3 whole minutes without stoping, twice don't think I've done that for about 15 years!!! I went out even though it was raining and I ran through puddles and everything as my route takes me though the woods, and I'm still alive!

Glad I've got this thread to keep me company.

watto everyone feels like that about the 20 minute run and everyone does it

kaster yes, you have hit the nail on the head - the first 5 minutes are hell and it doesn't get any worse...doesn't seem to get much better either

Doing 5k again tonight, this time with my friends as we all missed the group run last night. Then I am going to go back on plan for a couple of runs before going for 5k again.

Hey all,
Well I woke up this morning and I could hardly bloody move
My muscles in my legs are aching like mad. Please tell me this is normal and not a sign that I am too unfit to do this?! I have muscles that hurt that I didn't even know I had.

Tia: its worth doing some stretches when you get back.
I think the NHS has some suggestions. I don't do any of the lying down ones, but I know for sure if I skip standing on one leg with the other heal right by my bum, iyswim?

Hi all, I did my first couch to 5k run yesterday! (Tia well done and nice to see another newbie!)

I have never ever enjoyed exercise so I don't do it- hoping this is something I can complete.

I need to lose 2.5 stone which I gained from comfort eating through depression and immobility following major surgery- plus I want to stave off any depressive relapses! In the past exercise has made me feel a total failure, have never had any endorphin rush, but hoping that doing this in a group could help.

Since my operation I have had shin pain (splints?!) after just a couple of mins walking on the treadmill- like fire. My physio basically said don't do it then! So am planning to do couch to 5k on cross trainer, whilst doing weights/ strengthening exercises 2 days per week, and see if I can gradually move to treadmill. Does anyone have any advice on this? I have decent trainers, not amazing, but £40 from a sports shop- physio thought they were ok and I literally can't afford to replace them.

Thanks in advance

My muscles hurt for the first few days tia but as my body got used to it, it didn't hurt anymore. Make sure you do your stretches after and the five minute walk after the runs is important too as it pumps the lactic acid away from the muscles among other things.

As for breathing there's all this different info about what you should do but I just do whatever feels natural. I think I mouth breathe? If I find I'm struggling I take a couple of deep breathes and it seems to sort it. It does get easier although I can see how the ones with asthma might have issues as ds has asthma.

How's the ankle stillearning. Mine have been giving me problems too.

For all wondering how the hell they will run 5k, I was exactly the same but the programme is brilliant. Have faith and follow it and you will be able to do it :)