Some questions before starting C25k

[Jemster]

I've decided to give this a go although slightly nervous as I cannot run at all and am pretty unfit but I need to start somewhere. I also really need to find something to do to escape our madhouse & get some me time. I don't even have any trainers so am going to get some today in the sale.

In terms of the instructions, do you download it to your phone & actually listen to it as you go or do you just time yourself as you go? Do you just hold your phone as you run & are there headphones that don't keep falling out like those little ones that come with the phone do?!

I am very self conscious about people seeing me 'attempting' to run where we live, did anyone else feel like that when they started? I'll give it a go anyway.

Yes, download it to your phone and use earphones. It's best just to use one so that you can hear traffic etc.

I was also really self-conscious at first. I went out on the dark with one of the DC's toy torches! It gets easier, and you have a sense of achievement from early on. It was one of the best things I ever did :)

I downloaded to my phone so I could listen while running. I usually stick my phone in my pocket but I also have an arm strap for it. I'd definitely invest in some over the ear headphones, it was the first thing I did after my first run. Mine aren't too tight a fit, to be sure they don't block traffic noise etc., but equally I don't spend half the run putting them back in.

I felt very self conscious but I quickly found the benefits. I'm on week nine now, hoping to hit 5K today and have been looking at signing up for comunual runs now.

I use my in-ear headphones but have a stretchy headband over the top to hold them in, otherwise they fall out. And I hold my phone so I can see how long is left to run!

I used to use a shuffle kept in my bra. Get headphones with all the rubber that goes in the ear, they'll stay in. It starts with a walk so your immediate neighbours will just see you walking. And if you have the money a sports bra is important. It starts of in such a way that it's accessible even if unfit.

You can get headphones called marshmallows that don't fall out.

Listen to the first run before you do it (or a bit a least) so you have some idea what's going to happen.

Good luck!

Download and listen. It's a podcast and they talk you through when to walk, when to run and lots of motivational and encouraging stuff in between.

I use those earphones which hook round my ear. Inhave used cety pricey ones and very cheap ones. They all fall apart after a few months' use, so now I just get whatever TKMaxx have for around £5.

My running tights and jacket have a pocket for my phone/iPod. I have also got an armband, but I found it rubs too much. You can get them for a few £ in Sports Direct.

Re: running shoes. Make sure you get actual running shoes rather than generic sports shoes. You will be a million times better off going to a dedicated running shop (Up and Running are a national chain for eg) than a non-specific warehouse sports shop. Running shops have sales too! They will be able to advise on a style of shoe to suit your gait (how you place your feet). Well fitted shoes could make the difference between you carrying on running and hating it even more after 2 goes.

Don't forget a high impact bra too.

Brilliant thanks so much everyone, I feel quite excited about getting started! When I did a google search lots of sites came up, are they all the same podcasts, I was going to go with the nhs one?
With the sports bras, any recommendations that aren't too expensive please?

Go with the nhs one. It talks you through it gently and is very encouraging.

The Shock Absorber "Run" bra is the Rolls Royce of spurts bras, but M&S sports bras aren't too bad. I have never found supermarket ones or Primark firm enough.

I used the nhs one. I quite like Laura's voice. I missed her when I graduated.

Congratulations OP! You can absolutely do this! I started from nothing like you a few years ago and now can do 10k without thinking about it. I remember feeling so self-conscious at the beginning but there are people of all ages, shapes and sizes out there and we're all doing it for ourselves, not for show. Good luck!

Make sure you get proper running shoes as mentioned above! Don't just go for the ones reduced to a tenner or anything!

I am currently on week 7 of C25K and did my first twenty minute run nonstop the other day. I spent the whole time telling myself I couldn't possibly run for 20 minutes but actually managed it with no problems.

Make sure you stretch out properly first - shin splints are something you want to avoid!

I run with my phone in my hand but then I find that comfortable and I'm always chopping and changing my music

I did C25K a couple of years ago - for someone who said they couldn't/wouldn't ever run, I surprised myself and have done a few 10k races now (not very fast!) and entered a half marathon in May (can't do it as had foot surgery but hoping to start running again soon).

It will be hard to start but don't give up - you can repeat weeks as needed, go at your own pace. However slowly you're running, you're still running,it's got to be better than sitting at home eating biscuits . I really don't care what people think of me when they see me running - I'm doing it and getting fitter, everybody has to start somewhere.

Echo others on the decent shoes issue - my friend had terrible trouble with blisters when we were training for our 1st 10k, and with running downhill - we tried each others shoes on and hers had absolutely no support and felt horrible! They were £50 too so not the cheapest. She bought some like mine and never looked back. It will put you off if your feet hurt, good shoes will be your best investment, then bra - all the other clothes/kit can be cheap.

Good luck and have fun!

I did couch to 5k in autumn, and like you OP, I had never really run and was really worried about it. But Laura (nhs app) took me through, and I graduated the programme with a park run! It's a brilliant programme, I really loved it.

As everyone says, get decent trainers. I use in ear headphones - Amazon do cheap ones that come with different size earbuds so you can find the ones that fit you. Also, a good sports bra is essential. If you are small up top like me, a supermarket one is fine, but if you are a bit bigger, it is worth investing in the shock absorber brand or similar. I have cheap but perfectly good trackie bottoms from the supermarket, and just wear normal T-shirts and hoodies. You may want to invest in a fist bottle for water as you get further into the programme, but pound shops often have them!

Enjoy it, you really won't believe how you progress and how much fitter and healthier you feel!

I started off with NHS C25K too and though the music can be a bit annoying - think it was week 7 which drove me to distraction! It was a really good way of getting started as its not too difficult in the beginning.

I went to Up and Running initially and they are expensive but very good for running shoes. (I need to go back for another pair now!) Wiggle are a good website too for running stuff - I got my shock absorber bra from there and it is very supportive.

Good luck!

Just an addition - I use a free c25k app on my phone because Laura drove me to distraction and the app tells you when to walk and when to run and you can easily play music through it too
I'm on week 4 (just about to start) I did it a couple of years ago but a fractured spine and then a pregnancy means I need to start again. I have signed up for a 5 mile run at Blenheim at the end of March cos I'm a nutter!
I love running for the escapism and the rush I get after finishing - even when I have run through the snow/ice/rain.
I have a ton of weight to lose (about 2 stone) but im mainly after toning as I have the most ridiculous jelly belly and im one of the unlucky ones for whom breastfeeding doesn't immediately mean weight loss.
You really won't regret it!

I did c25k 3 years ago. Started with the nhs one and loved Laura!

I fell In Love with running. Have progressed through all the stages and I'm now marathon training to run all 26.2 miles of London marathon. Good luck!

I bought some yurbuds - they fit in your ear and come in different sizes. I've got quite small ears. They are pretty good for staying in and don't fall out when my ears get sweaty (yum....).

Shock Absorber bras used to be fab - but they have changed their hooks and imvho they do not last and quality not as good. So I had a hunt around and these recommended on MN somewhere (think it was a running bra).
Seriously the dogs bollocks! And not too pricey. I am never buying any other type of sports bra. Evah. www.amazon.co.uk/Panache-Sports-Womens-Bra-Cobalt/dp/B00EJD0D0G/ref=sr_1_9?ie=UTF8&qid=1424099768&sr=8-9&keywords=sports+bra

Oh, and on the self conscious thing? I quickly got over that when I realised what I thought when I saw someone else running. If a thought even crossed my mind it was fleeting. And generally along the lines of Great they are giving it a go. So if anyone looks at you? Either they will be thinking "well done you". If they are being judgy? Fuck 'em - they will not be as fit and healthy as you in 7 weeks time.

I didn't think I'd be able to run at all when I started C25k and the first few times I ran in the dark so the neighbours didn't see me! By the second week I didn't care about that at all and was really enjoying it.

I use Sony earphones with earbuds, which don't fall out. When I did C25k I used an app called Get Running, which wasn't free (but was very cheap) as I wanted to have my own music to run to. I also used RunKeeper to track my runs as I found it encouraging to see them stacking up on the website.

I carry my iPhone in an spi (small personal items) belt around my waist, which I find comfortable as I don't want anything in my hands and I didn't like carrying it in a pocket. You can get them on Amazon and probably loads of other places too.

Good luck and hope you enjoy it!

I started C25K about a year ago and I'm currently on week 6! It's been slow going mostly because I can't do 3 runs a week. I usually average once a week, or perhaps two on a really good week. But I'm still proud of my progress. I've got from not running at all, and thinking that I couldn't do it to being able to run for 20 minutes and actually enjoying it. I am determined to get to 5k by summer.

Re kit. I use my ordinary ipod earphones which work fine, never fall out! I wear an M&S sports bra which is excellent...I'm 32FF so it needs to be. Primark leggings, top and trainers from Decathalon. My trainers were £12. When I started running I really didn't think I was going to like it so was trying to kit myself out for as little as possible. The £12 trainers have done really well but I think I'm going to trade up and go to a specialist running shop and get properly assessed.

I don't give a flying fuck what I look like, I'm so chuffed with myself for actually doing it!

Go for it, it's so easy and you will be amazed at how quickly you make progress.

I started c25k but have the motivation of a slug so I joined our local running club who run a beginners group. It's fab, big group of us, all as unfit as each other so you feel a lot less self conscious.

In 5 weeks they've got me running 5k (I was on week 2 of c25k when I started) and I'm happy to go out running by myself on the days I don't run with them.

It's fab and would definitely recommend finding a group if you can, even along side the c25k. I've made running friends who I've started doing park run with and we've entered a 10k in May!!!

Good luck with it which ever way you do it, it's changed my life for the better. Plus I've lost 6lb and 9 inchs from all over

Careful with putting your phone inside your bra: several stories on here how sweat can ruin the phone.

I don't remember the name of my app but preferred one where nobody talked. It was just bells/signals for when to walk/run/stop so that I could listen to my own music.

It is brilliant! I am totally evangelical about C25K.

Thanks so much for all the replies and encouragement. I now own a pair of running shoes but haven't yet started as dh & dc are ill so I can't escape!
I am excited to hear how good a thing it's been for lots of people, I just hope I can do it as I really will be starting from scratch and can't imagine being able to run properly.

I listened to desert island discs while doing the nhs c25k! Laura cuts in when needed