Couch to 5k - will I actually die.

[Shoutymomma]

I am 3 runs in and, by christ, I think it might kill me. I am 50, at least 3 stone over weight and do no other exercise than dog walking. The pain in my right hip after run one actually woke me in the night and the colour of my face would make small children cry. There’s no way I am ready to move on; should I just repeat week one? I tell you, if Michael Johnson appeared in my living room right now, I’d kick him directly in the fork of his trousers.

Hi, I'm 49 and 2st overweight. I used to run, but haven't for years. My only exercise currently, is the school run.
I took 8y old DS swimming, 6 weeks ago - and fainted on the walk home...
Wanna do this?

I've just started running after spending decades thinking I just couldn't run - felt like cross country at school was killing me, even though I could cycle for miles. Until yesterday. I watched this YouTube clip and realised my technique was just all wrong. Here:

m.youtube.com/watch?v=9L2b2khySLE

I ran for 30 minutes and didn't feel like I was going to die, at all. I've just done the same again today! 🙂

No you won't, and you'll actually be able to run 5k in a few months! Hard to believe at that stage but true. Just keep doing week 1 a couple more times if you have to. Well done!

You're doing well and you won't die.

If you've got hip ache, slow your running intervals in c25k a little more (you might be doing them a bit quick for a newbie).

If you feel more pain than achey, have a few days off and do some power walking. Then try week 1 again.

You'll get there OP.

Well done for making a start 🏆

Now slow down. 😊

One of the biggest mistakes people make when they begin running is going too fast. If you are too out of breath to hold a conversation then you're going too fast. At this stage it should be about building stamina, not speed.

Keep going. You won't die 😀

Anything faster than a walk is a run. Stick with it. It works.

Have you got reasonable trainers and a good sports bra?

be careful ...I farked my ankles so badly I was creeping about for about six months and practically weeping if I thought there might be any stairs to climb.

having said that, I am determined to do it, so I am building up to it on a cross trainer in the shed, and when I say building up to it I mean starting on and off time and time again.

I am on week three though again and making progress so it can be done.
There is a thread already if you want company!

Try Sarah Millican. She annoys me in every other scenario but works here for me.
I'm in my 50s and I did it. Also overweight. I also have MS.
I had to take a break from running and have just started up again. I know I can do it because I bloody did it.

Slow down! Anything more than a slow jog is too fast.

Repeat weeks as necessary. Or leave 3 days between runs. I found that worked for me.

I am on week 4 and having to repeat the week because i just cannot face more than 5mins running.

I am doing it on a treadmill and am finding i am having to really lower my speed from the 1 and two min runs to survive 5 mins, and take it very slowly.

I am dreading next week on.

Seriously technique really does make a difference. I have been posting about this a lot over the past couple of days because it bloody well amazed me. I also read about bare foot and natural running techniques and it concurs with what I read there. This article explains some of the science behind the YouTube clip I posted above.

www.championseverywhere.com/niko-niko-pace-gentle-path-success/

You won't die. You might even start to love it. I started c25k in dec. I'll run 8k tomorrow. 😳

Sack of Michael and swap to Jo whiley though 😄

No you won't. When I started C25K I couldn't make it to the end of the road, I now compete for my county (aged 48) and have done marathons and 80 mile bike rides. I can't tell you the joy running has brought me both from being fitter and the complete change in my social life.

Yes, repeat week one if you need to, but if you keep it up 3 times a week, in a few months you'll be amazed at how much you've achieved.

There’s nowt wrong in repeating weeks. It’s actually sensible if you feel you’re not ready. I took ages to complete C25k after a break, despite being experienced/slim. It doesn’t matter what size you are-everyone feels like they are going to die at first!

OMG @slowrun I read about nika nika running yesterday after you posted that, tried it this morning, amazing! I ran steadily for 30 minutes and could have carried on. My heart rate was way higher than recommended but not much I could do about that but I still maintained cardio levels most of the way and burned over 350 calories according to my Fitbit. Revelatory!!!

I have been saying I would do this for years, and this month I actually am!
Today is run 1 week 3, and I haven't died yet , purple faced sweaty panting mess, but no death yet.
I am 40.

Harry 😁! I totally think it is fantastic too. I just completed my first run outside, today, after seeing the clip on Wednesday. I practised inside in bare feet on carpet everyday doing continuous laps for half an hour before that. Although I found outside slightly tougher on the calf muscles I still did a 27 minute at pretty steady slow running pace (I ran 1.8 miles) which is such an achievement for me! I really couldn't run before.

Niko niko all the way for me! 🙂

I couldn’t jog for more than a minute when I started. I ended up doing my first 5k at week 6! Stick with it and as others say, go slowly. I’ve ended up with a love of running - I’m never going to be the fastest but I’ve even done a couple of 10K runs too. There’s a point where suddenly you’re not thinking about how much it hurts or when you can stop, but mulling over other stuff and that was the moment when I actually though “I’m a runner!”

The first pic is a run I completed on a treadmill. It was slightly shorter, much more challenging and made me much more tired and uncomfortable. The second was this morning. Despite running more slowly I was at a higher average bpm and burnt a lot more calories!

Actually I burnt exactly the same cals per minute but it was far easier to do!

I'm in the middle of Week 4 & every time I have to run a longer distance I think I won't manage it. Then Sarah Millican pops up halfway through & tells me it's really important to keep going but it's okay to slow down. And so far, I've managed it! I'm feeling very pleased with myself for getting this far - I'm 49 and I walk around a fair bit but don't do any regular exercise ... until now.

That's really interesting Harry.

This niko niko style of running has really intrigued me. I am considering starting a new thread devoted to it. I would love to hear of other'sexperiences with it. What do you think?Of course the technique could be used with couch to 5k but I think the technique means there is less of a need for the low then higher intensities.

Interesting my lovely DH who ran with me (at a much slower pace than he usually runs), said the technique looked similar to a long distance runner's. Which was very complementary of him! Added to this he said he, himself, has always run on the balls of his feet. He played hockey for years and I was thinking the style may have naturally evolved as knees need to be bent for running with the stick and hitting the ball.

New Niko Niko running thread started here:

www.mumsnet.com/Talk/exercise/3273109-niko-niko-running-technique-experiences

I was wondering what Niko Niko was, Googled it and found out that’s what most runners I know do! 2 out of the 3 sessions offered by my club are at conversational pace...we chat all the way round 😊

danger, yes, though I obviously bypassed that when I had tried running before! If you look at the YouTube clip I posted earlier, there is also a focus on running technique as well. Mid foot strike and small stride initially. The posture is straight back, looking forward with knees bent.