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Original poster

Couch to 5k - any graduates

457 replies

Zohz123 · 17/04/2017 07:27

I did the first run today, it was quite tough Blushjust 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

OP posts:
ConfusedWannaBeMum · 13/08/2017 13:45

I'm literally just back from my first run. I though that I'd die and i got ridiculously sweaty. I have a BMI of 36.8 Blush so I'm obviously quite fat. But I was still shocked by how hard I found the 60 second running bits. Especially when I checked the app and realised there were still 4 more sets to go haha.

SkiBike007 · 13/08/2017 13:56

Your still lapping everyone sitting on the couch confused so keep at it and your make progress.

ConfusedWannaBeMum · 13/08/2017 14:16

Ski, you're so right. Thanks for the encouragement. I found a track which was fairly empty today. Some men playing football and some children. And older gentleman waved at me and gave me a thumbs up-he could obviously see I needed the encouragement, bless him. Felt better running there than in town somewhere.

Did everyone follow the programme with the rest days? I am on annual leave at the moment and wondering whether it's better to run every other day as it's intended or do a few more runs now that I have time.

EmpressOfTheSpartacusOceans · 13/08/2017 14:54

Confused StarFlowers

I started this a year ago, I run regular 10Ks now & I STILL remember how bloody hard that first session was. I honestly wasn't sure I'd complete it & I ended up bright red & soaked in sweat.

Stick with it though. Honestly, it's worth it.

I would keep to every other day, you'll feel better having recovery time in between runs, but maybe on those days you can do other exercises or go swimming?

ThePerfect1IThinkNot · 13/08/2017 21:39

Hi Confused, well done for taking the first steps into running. I started the c25k programme in March and have now run 6 parkruns. I followed the programme exactly as set out, if you are not used to running your body will need time to relax between the sessions. If you feel comfortable then go for it, but do listen to your body. Good luck and enjoy the successes!

Cobblersandhogwash · 13/08/2017 22:15

Confused, keep at it. Thumbs up from me too! Well done.

Every other day is fine.

On the days you don't run, just to keep limber, you could do a ten second plank, ten squats and ten lunges on each leg

ConfusedWannaBeMum · 14/08/2017 07:15

Thanks for the encouragement everyone!
My body definitely says rest break today. I can feel the muscles in my legs and my lower back somehow. So I'll have a rest today and do the second one tomorrow.

I'm slowly reading through the whole thread. Sommotivating to see you all succeeding and how much difference it makes.

ConfusedWannaBeMum · 15/08/2017 09:37

Did the second run. It was a bit easier today. Not sure whether I just found a better pace? It can't be progress yet I don't think. But I definitely felt better. I also didn't have food beforehand and felt less queasy but not sure whether they are connnected?

SkiBike007 · 17/08/2017 18:07

I prefer to run on an empty stomach confused it's also good for your system if you are not doing too long distances - well done on your second run.

TeaCake5 · 17/08/2017 20:40

which is the best couch to 5k app - I see there are a few out there, I know programme is the same in all but any recommendations?

EmpressOfTheSpartacusOceans · 18/08/2017 07:24

I used Zen Labs, but I know other people found the NHS one worked for them.

BorisTrumpsHair · 18/08/2017 11:15

I use the NHS ap - pretty straightforward.

I also have my best runs in the morning on an empty stomach.

I didn't run for 2 weeks - on holiday and at a festival. We stayed in a very hilly pace and I didn't run. But back to it this week and I;ve done 3 x 25 min runs (plus warn up/cool down). I'm officially on week 7, but I ran 3 days in a row this week. Having a rest day today and will run again tomorrow.

One of my goals is to run either to or from work every day (At the moment I usually walk 4 days a week)

Feels so amazing I can keep jogging for 25 minutes. Up to 30 next week I think?

BorisTrumpsHair · 18/08/2017 11:17

Confused keep at it - I'm 49, very overweight and have never run in my life. I can now jog for 25 minutes after 7 weeks on c25k program!
All you have to do is follow the instructions, and pace yourself. If you get too tired so you want to stop SLOW down.

Toddlers4HenDos · 22/08/2017 10:35

(BORIS here)

w8r1completed this morning. Routine still shot but I can't blame the DC as they are with their Dad for 3 weeks. I'm taking too many lie in's!

Ran 28 min this morning - feeling great for it.

It is odd though as sometimes I feel like a runner. But on days I don't tun I feel very distant from it - like its not actually ME that is a runner - all like a bit of a dream.

I'm working on thinking up a catch "I AM a runner" mantra to get the head space sorted.

TriGirl007 · 22/08/2017 21:42

Well done boris I know what you mean, it's taken me a while to think actually I AM a runner now Smile keep at it your doing brill. (I'm Skibike)

EmpressOfTheSpartacusOceans · 23/08/2017 08:38

I know what you mean, Boris. Especially if I haven't run for a bit, it's hard to believe I can actually do it. And I still normally spend the first k doubting whether I'll finish.

Do you ever look back at your early posts & see how far you've come?

Sleepingonthebus · 28/08/2017 22:40

I was doing so well. Finished week 7 and then went on holiday. Only ran once while we were away because I got ill with a chest infection. For various reasons I went 4 weeks without running. I'm now trying again but I can't even do any of week 6 runs. I need to go back even further. It's so frustrating.

TriGirl007 · 29/08/2017 06:51

Be kind to yourself sleepingonbus it will come back just take it easy and I bet you make faster progress than you think. I took 3wks out due to injury when I got to wk6-7 of C25k and it only took a couple of weeks to get back to where I was. Any walk/run is better than none so just go out for a "walk" & see what happens Smile

BorisTrumpsHair · 29/08/2017 10:21

Empress thanks for the tip - I read back over my comments on this thread. So not that long ago I'm writing about feeling great for running for three minutes and now I can run for 28..

Also I realise I don't get the shin splint type pain at the beginning of runs anymore. And although I don't think I've lost any weight, my bum no longer bounces along behind me like its in a separate post code, but works on top of my legs as it should.

Lovely run this morning - 28 minutes. W8R3. T

I didn't get to a parkrun on the weekend - I thought I would go on Sunday, only to find out Saturday evening that they are only on Saturdays! Grin

BorisTrumpsHair · 29/08/2017 10:22

you are still doing well sleeping - remember it's a journey not a destination.

Fikee · 29/08/2017 12:27

Hi all, just thought i'd update on here as i posted a couple of times during my c25k journey. I have now graduated and am running 5k+ around 3 times a week. I can't do it in 30mins so to improve my speed will be my next challenge. I did my first parkrun and loved it so hoping to make that a regular thing too. It took me 35mins but i'm hoping to knock some time off that steadily week by week. For anyone who is in the early weeks i could barely run for 60secs at the start of my journey and didn't ever think i'd be able to do it.

Thirtyrock39 · 29/08/2017 22:03

Just popping back on to see how everyone is doing
I did the c25k started after Easter and followed the programme so 3x runs (run/walks ) per week and still do that now
It's really hard at first and I found my lungs felt stronger after about a week then had a couple of weeks with sore calves then a few pelvic floor issues . Doing the 20 min run is a massive achievement and seems to be the real turning point when you feel like a runner.
I am still pretty slow - takes me about 38 mins to do 5k - but I'm still so pleased I can run nonstop for 30 mins x3 per week.
I now try and do 10k over 3 runs per week. Not bothered about going any further it fits in easily with my life and means it's hard to find an excuse not to go infact I've only missed one run since I started c25k
Also I find it easier running solo though nice distraction to sometimes run with somebody else
Keep going and well done everybody - you will be amazed how quickly you build up your running

Sleepingonthebus · 30/08/2017 16:40

Thanks Boris andTriGirl

I will try to stop being so hard on myself.

BorisTrumpsHair · 31/08/2017 14:23

W9R1 today and I feel fantastic!!

So what is next - what do we do when we "graduate"?

I can't see that I will be able to simply progress to 10k. I'm a single parent and this works for me because I can run to work - virtually from school or home to work which is about 4.5km. Initially I am planning on doing that 3 times a week. Perhaps I could get a longer run in the weekend?

Ideally I would like to run to work every day - but I'm not sure that will be possible. So far, I have been needing the rest days.

Today, in celebration, I have signed up for a 5k run in Hyde Park in September - my first ever run run!

LadyWithLapdog · 31/08/2017 19:07

Congratulations, Boris! Also all others making their way to the finish line. I'm still in the very early stages.

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