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?!

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

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!

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!

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!

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.

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.

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

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!!

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.

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!

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.

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!

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

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

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!

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

You are all so inspirational

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

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

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.

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.

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.

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?

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.

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.

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 🙂