Couch to 5k - any graduates

[Zohz123]

I did the first run today, it was quite tough just looking for some reassurance and encouragement really. I have a tendency of not sticking to things/making excuses and would love to see myself get fitter over time.. motivation/tips/stories needed!

Thanks x

Evidence, I couldn't run in the heat over the last two weeks. I only managed 3.5kms today and the day before.

It's fine.

You'll build it up again I think you need to just do what you can and it's really okay to slip back a bit.

Some days are great. Others are rubbish.

It's so much better than doing nothing. Like 1000% better.

Missing my run today as dd1 is in bed with flu.

I download running playlists from Spotify. Or listen to audio books.

First run today after nearly a week. I started to feel like a non runner again!

Re ran W5R1 home from work and it was wonderful. I'm back!

We'll done Boris. I've got a chest infection and haven't run for a week now. Very disappointed. I had got to w4 r2. Do you think I should just carry on with r3 or maybe do r2 again?

Hi all, I'd like to join in! I'm a complete newbie as I've only done two weeks of couch to 5k, my next run will be W3D1. I'm strangely looking forward to it!

Does anybody have any tips on avoiding shin splints? The last two runs I've done my shins have hurting a lot, I've been running through the pain but I don't know if I'm supposed to.

Good luck to anyone out running today!

So I'm on w8 now and I've done really well up until this point, but now I'm struggling from quite early on the run :( I don't know what's going on ::

Welcome sparkle! I'm rather overweight so go v. slowly and have allsorts of aches and pains. I always put a blob of ibuprofens gel on my calves before running. Maybe it would help with shins

Zohr! Well done you for getting so far. My dh, a graduate say that you are probably going too fast. Slow right down and see if it is any easier and then you can start working on the speed.

Meanwhile I run so slowly that I still haven't ventured out of the nature reserve! Too embarrassed for anyone to see me!

Sparkle I get shin pain - less so with each run, but I get it at the beginning of every run. I focus my thoughts and breath into relaxing my shins - the less tension I hold there the less pain I have - it sounds a bit woo, but it works. I think when we feel pain, tension is a natural occurance. By relaxing the area the pain dissipates.

I did an "off program" run yesterday morning - I was walking to work and then jogged for 10 TEN TEN minutes. Without anyone telling me too. Feels so good.

Pennina when I have had a break, I do tend to go back and do the previous run - but I think it depends how you feel.

Try holding up your leg behind your bum by the foot to stretch out the shin mid run. That worked for me a few times, as I've got fitter it has gone away.

And yes slowing down abit zohr to steady pace may help you. I regularly run 5-10k now but if I set off to fast it always gets me at the 2k mark my legs feel like lead!

W5R2 tonight. 2 x 8 minute jogs.
Yeah!

It's harder but I can do it. Can wait to run further.

Ski, I always forget to stretch! I'm sure it will help, I need to remember to stretch straight after my runs but I'm always so desperate to return home to sit on the couch.

Thanks Pennina I may give the gel a go if my shin pain continues, it wasn't so bad today but I do find that some days are worse than others.

Boris how did the 8 minute jogs go?

Is this C25K thread? I'm confused and lost

If it hurts when you run sparkle just stop mid run, hold onto a lamp post & stretch out the shin 30secs then carry on, it really does help release it.

I've not run for four days. Been feeling so very tired that it was all I could do to walk my dogs let alone run.

Back to it tomorrow

Oh the 8 min jogs were great. But today W5R3 SPOILER ALERT there was a 20 minute jog. Much surprise. And I was running somewhere different where it was a bit hilly. It was amazing.

Apparently runs are 20 min + from now on!!! Loving it.

Fantastic yes it seems so. Welcome. Where are you in the program? X

zohz Have things settled back down for you?

Boris thank you :) tonight is my last run of week 1 so still very early days. How about you?

Arghhh I'm too poorly to walk anywhere let alone run. Chest infection. Vvvvv fed up

I'll be doing W6R1 tomorrow.

P that sounds rotten. I hope you can rest up and feel better.

I thought I was coming down with the flu (again) yesterday. I ached all over and was shivering. My 9yo dd told me "mummy you aren't sick. This is just your body feeling all your sadness" - I had received some very bad news about a friends health 24 hours earlier. And she was right. I feel much better - physically at least - today.

Hi, all new to this section! I keep seeing this week 1, week 2 etc pop up, where to I find the website that'll make it all clear?

Me and my mate are just getting into running and achieved our first 1K yesterday, after years of road and hill walking. Feeling inspired and positive, so where do I sign??

Hi Maureen - I'm using the NHS Couch 2 5 K Ap, and I'm just doing what it tells me: www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx

They also do it by podcasts. There are other c25k aps around out there.

It is a 9 week program - I've pretty much been doing exactly what they tell me to do and it is working very well. I can now run for 20 minutes!! Also I have not had any pain and I don't get too puffed. I had been doing lots of walking for about 6 weeks before I started and I think that was great prep.

I remember from many years ago, being really out of breath and struggling when I tried to run - again I've had none of that - I think I have learnt more about "pacing myself" this time.

My routine is a bit out of sorts this week as the DC are off school and I am dropping them at a sports camp.

I'm getting runs in, but the timing means I might not get the podcast runs in this week.

However I did walk 5 minutes and then run the rest of the way to sports camp (though I didn't time it - about 15 min I think), with the kids on their scooters, and my 9yo "coaching" me the whole way. It was brilliant :)

Hi Boris, sorry to hear about your friend. That sort of thing affects me physically too.

I'm trying to psych myself up to do w4r1. I have just done r3 when I came down with this but I am still a bit week and it has been two weeks since I did anything so I'm dropping back a week.

I want to try and complete w4 before we go on holiday. Actually away for three weeks this year. A special year this time around. We are staying somewhere oceanfront so I am going to consider carrying on and will be packing my running shoes. I am very very shy though so may feel too awkward. I'm still running around my private nature reserve which rarely has people out at the same time as me.

Xx

weak!