C25k need success stories

[MakeItRain]

I went out for my first "run" today. Didn't do it by the book because I didn't feel able to run a minute (and didn't have a timer anyway). I was quite proud to actually get out, but I'm just so shockingly unfit. I mainly walked and still ended up completely puffed out and scarlet!
Is there anyone else out there who started from a similar very low level with any success stories to give me a bit of hope?!

[billybagpuss]

I did, I need to start again as it lapsed big time but got from where you are now to running (well lollopping, running is a pretty ambitious word) for 30 mins.

Get yourself an app for your phone. Most start with just 8, 1 minute runs interspersed with 1.5 mins walking and they tell you when to start and stop. It took me 2 weeks to complete week 1 on a treadmill another 2 weeks to finish week 2. Then I tried running outside and it was back to square 1 I couldn't do it it was so much harder so I took another 2 weeks of week 1 before I could move on.

It really does work. The most important thing is getting out of the front door and you can do it.

Just remember every run is a run in the bank and the only person you are comparing yourself to is you this time last week it is not a race, don't be afraid to repeat weeks just keep on getting out there.

Have fun

[thenewaveragebear1983]

I didn’t do c25k but I have started running. On 1st January I ran 1k, it took me 10 minutes and I had to come of the treadmill as I thought I was going to be sick.

I’ve now run over 300km this year, (I ran 110km of that in March), run 10kms for fun at weekends...., I could go on. It has literally changed my life.

Go for it OP!

[JustLikeTheySaid]

Download the NHS app. They tell you exactly when to run and walk and it is very motivating.

I haven't completed it yet but today I did W5R3 which is 20min straight. I am feeling incredibly proud of myself... And before I started I couldn't run AT ALL. Like not at all. And I still moan when my husband makes me walk uphill!

[CharlieandLolaCat]

This year I ran my first half marathon. I started 4 years ago on C25K. Along with healthy eating, it helped me to lose 7st. I have now put some back on and have only just started running again since the half marathon but last night comfortably ran 3 miles after 6 or 7 weeks off. I am running another half in September and I am hoping to run a marathon next year.

I eat better when I run, I move more just generally and I have more energy. Persist! It's worth it!

[MsJaneAusten]

Have a look and see if you can find any local running groups doing it. I failed on the app many times but am totally hooked after doing it with a group.

[LooksLikeImStuckHere]

I’ve just started but due to previous injury, I decided to do 30 sec run to 2 mins walk for a week. Next week I’ll do 45 sec run to 2 min walk if I can. Then 1 to 2 etc. There’s no rule to say that you have to do exactly what they say. I’m taking it as a general guide.

[LooksLikeImStuckHere]

But no achievements yet, just that it’s manageable (for now!). Doesn’t stop me looking for instant results

[Girliefriendlikesflowers]

I'm similar op I have set myself the challenge of going out for a 'run' twice a week, at first I couldn't run to the end of my road and can now run for about 8 mins before having to stop, it's slow progress but progress is progress!!


I think you have to force yourself to do it and keep forcing yourself!!

[gardeningsarah]

C25k worked for me. I can now run 5k all be it slowly about 37 mins. Once you get into it it gets quite addictive. I plan to start doing park runs soon.

[Pipsqueak11]

i recommend c25k too, it is really fab , i used the podcast rather than the app and rate it . i did some weeks many times before i moved on but did get to 5k . now i do 3.5k several times a week . i am a proper slow coach and take about 25-30 mins to do this but i am doing it . i am 54 and very fat but i have now lost 2.5stones so am feeling very pleased. i agree its addictive - can hardly believe it!

[dicdicnurse]

Four years ago I was literally sat on the couch, completely in active. I started C25K after my mother asked if I was expecting baby no 3 (I wasn't). I hated it at first. Every time I went out it was hard work and it was sheer determination that made me carry on. Then at about week 6 I had a breakthrough and never looked back. Just about to do my 3rd marathon and I help run a social running group at our school. Running has absolutely changed my life and I wouldn't have done it without C25K.

[FATEdestiny]

I am on C25K week 5

On January 1st I was:

• 41 years old with 4 children
  
• 17 stone 8.5 pounds
  
• At 5 foot 4 my BMI was 43 (Morbidly Obese)
  
• Struggled to walk the 1k each way school run.
  

During January

• stopped eating carbs and fat and started calorie counting. Mainly eat only lean protein and non-starch veg for lunch and dinner. No snacks, only meals.
  

During February

• I started walking the dog. I was slow, but made sure I went out every day. Most walks were 2-3k initially, but I quickly found I could walk further. By month end I was walking 5-6k per day
  

During March

• I decided to challenge myself to walk 100 miles in the month. That's over 3 miles per day.
  
• I found a few dog walks that were between 3.5 miles and 4 miles. I walked every single day, rain or shine.
  
• A 3.5 mile walk was taking me about 90 minutes. My fitbit tracks my pace, I started trying to increase my pace (by pretending I was late for something). By the end of the month I was actively trying to beat my pace day-by-day (all walking pace though - just less dawdling).
  
• I walked 110 miles in March!
  

In April

• I was 14 st 4 on C25K Week 1. I'd lost 3 1/2 stone but was still (very) obese.
  
• I also struggled to finish 1 minute of running (biggest tip you need is reduce your jogging pace)
  
• I don't have rest days in between. Because I'm used to going out every day, the 'run' became the first part of my daily dog walk. Then I walked the rest of my 5k route.
  

Today

• I am 13 stone 8 (Just broke the 4 stone loss barrier). BMI is 33
  
• I am on C25K Week 5 Run 2. Tonight I ran for 8 minutes! Twice!!
  

I have never felt more motivated - it's great!

I intend to graduate C25K and then move on to the NHS "graduates" program. I'd like to be able to run 10k three times a week.

We (as a family) continue with our healthy choices in what we eat. We all eat the same healthy meals (children 3, 8, 12 and 13) and will continue to do do.

I order to be a healthy weight I had 7 1/2 stone to loose 4 months ago. Now I have 3 1/2 stone. I will get there by Christmas. By summer next year I'd like to be half my initial body weight!

Get the NHS Podcasts:

www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx

Laura (who voices the podcasts) is like my very own personal trainer! I find myself repeating her tips you myself while running.

You can do this!

[Kb12]

I started couch to 5k in 2014 and really struggled for the first few weeks. Completed my first marathon in 2017! It's great!

[mummabearfoyrbabybears]

This has really motivated me. I downloaded the app a while ago but have yet to start. Today I will!!

[MakeItRain]

Thanks so much everyone. I'll look at the podcasts etc. I have a couple of friends motivating me to get out. You never know, maybe I'll be able to post my own success story in a year or two. Can't quite imagine it yet though!

[BoringUsername444]

Wow well done @fatedestiny

Mines less impressive but

january

Weighed 12 stone size 14 clothes
Started diet
Started walking every other day 3 Miles

february
Started fitness classes and continued walking
Carried on with diet

march
Found my weight was dropping off and I was getting a strong core and comments I looked thinner

april
Started C25K thinking there’s no way I’d ever be able to run more than 10 seconds without dying but I’m now 4 weeks in and obsessed with running.

Now weigh 10stone
Size 8-10 clothes
Mentally very calm and happy (used to be stressed and miserable)

Very happy I started

[vilamoura2003]

You are all so inspirational

With dodgy knees and hips, would running on pavements be ok or would grass be better?

[PoohBearsHole]

NHS app is great and you do feel brilliant after. Wk3 here :)

[Craftypuss]

I've been using the nhs app for this too.
I'm 51. Have spent most of my life avoiding anything remotely resembling exercise. Was very obese. Had a bit of a health fright a couple of years back (type 2 diabetes) and decided to lose weight and exercise more - nothing too energetic though! I'm still obese, but getting nearer to a healthier weight.
This year, I decided to try C25K - promising myself that I didn't have to do it, could stop at any time (that sounds wrong! ). I have NEVER run before. On Friday, I did week 5 run 3 - 20 minutes continuous! I'd think I dreamed it if my legs didn't still ache!!
Go for it. See how it goes.

[Popskipiekin]

Vilamoura I think you’d be better on grass, just from my personal experience. I started c25k in October. I’ve had to go super slowly, repeating weeks many times and taking time out, as my knees were in such pain after 10 mins solid running. I only did grass, no pavement or even paths, and I really noticed if I had to run on paths. I have persisted - along with getting orthotics - and gradually incorporated paths and pavements, and today I finally finished week 7 and actually did a bit extra, so 27 mins solid running, mainly on paths, no pain at all. I’m plodding so this is more like 4K not 5k but I plan to get to 30 mins and then try increasing my speed a bit.

I think it’s a wonderful thing to do, and really pays to do it entirely at your own pace.

[LooksLikeImStuckHere]

I personally avoid grass unless it is dead flat. Otherwise my ankles are prone to injury.

Another tip I got was to make sure I didn’t run how I walked. I.e. don’t run heel to toe, aim to start on the ball of your feet. I have dodgy knees and the remainder of SPD from when pregnant with DC2 and I have found it ok so far.

[Tarrarra]

I did c25k last year. I had never done any exercise and as an ex smoker, I had very poor fitness. I joined a group which was great as I could not give up mid session and we supported each other. In between I did 1 or 2 practices of that week so that I could keep up the next week. I found it hard, struggled to breathe and ached after each run! I graduated then injured my knee and had to restart running but found it easier second time round. Gradually it got easier each week and I now run 5kish twice a week with no problem. I'm so grateful to my c25k group as I'm fitter than ever and enjoy running. Is there a group near you?

[Eatsleepworkrepeat]

Another thing I read was run slower than you think you should - I swear that to begin with my runs were slower than my walks! It's still hard because it's a different movement /impact on your body, but it means you can actually do the one minute runs. As your body gets used to it you can go faster.

[JustLikeTheySaid]

I think my running is at least the same speed as (If not slower than!!) My walking - I aim to make sure I could hold a full conversation on the way round. I'm running 1km in about 10min which is SUPER slow but when I can sustain the stamina I will then start to increase the speed.

[swampytiggaa]

I started c25k 3 years ago at the age of 45. Not done formal exercise since school and always hated running.

I completed but didn’t really keep it going.

2 years ago parkrun started locally. I went to the first one. Yesterday I completed parkrun number 74. I run with a group when I can. I have done numerous 10k races and runs 2 10 mile races and a half marathon. I am a run director at parkrun and love to go to beginners groups and encourage the new starters.

Running has totally transformed my life. I’m not fast but I am determined 🙂