Couch to 5k - any advice

[Nicpem1982]

Hi,

Im terribly unfit and overweight and am now mentally in a place where i feel able to combat this

In order to help my motivation ive signed up to the couch to 5k 12 week programme run by the local authority.

Has anyone got any advice on what i can do pre cpurse?

The programme starts in 2 weeks im quite excited and hope to come out of it with a better level of fitness.

Well done on taking the first ( often most difficult) step!
I would reccomend buying a decent sports bra and have you got some trainers or running shoes?
C25K is all about building up slowly the length of time you run, just take it very steady, don't be tempted to try and sprint off , just a very steady jog.
You'll probably find it really hard at first, but stick with it, it really does work and I've found it quite addictive.
I never liked anything sporty, am overweight and in my 50s, but thanks to C25K, I've done 10ks, park run, Santa runs and I love it!
Good luck!

There's also a strength and flex as a bbc podcast. I'm starting with that nw. I'm also v overweight. I've done c25k before and it helped with weight loss but it's quite hard work. I'm sooo fat and fed up

I'm in week 7 of the NHS couch to 5k program at the moment. I've gone from barely being able to run for a full minute (week 1) to being able to run 25 minutes without stopping. At the end of 9 weeks ill be running for a full 30 minutes, but it's questionable whether I'll actually be covering 5k as I'm quite slow!

Make sure you've got comfortable, supportive running shoes, otherwise not much else needed.

Go for it! Decent trainers and bra and you are good to go! I did it 2 years ago and graduated to Parkruns. I'll never be speedy, I still can't do a 30min 5k but I have discovered I can plod like a good'un and have several 10ks under my belt. Had lots of fun, met some lovely people, am much fitter.

I’ve just downloaded the zombie run app coach to 5k

It looks like a fun way to start. I can update you as to how it goes!

I went for a walk yesterday.

It's a start.

Will add this.

Sports bra.
Trainers.
Anything faster than a walk is a run.
You won't die and you aren't any less fit than anyone else doing the programme.
Therefore it is possible if you keep at it. Keep going.
😀

I did this to start and ran a marathon this year!! I've done it 3 times actually lol (c25k, not marathon!)

My main advice would be really decent trainers that have lots of room in them (maybe half s size up) and lots of support.

And also if you have a bad run and think you won't be able to do the next step just repeat a run. 12 weeks is a goal but it's not set in stone.

Also you probably won't lose weight just through running to start with but as an overall healthy lifestyle it's a great cheap way to get out and do something!

Good luck!

Thanks everyone will invest in a sports. Bra and trainers!

I find getting ready and out the front door was my biggest challenge so it might be worth going out on some regular brisk walks to get that routine going before you officially start. I thought I would hate running but I actually do enjoy it - once I have done it - but still struggle to get ready and go! Someone said to me once not to worry about how fast or far you go - you are going faster and further than the person sat on the sofa!

Motor- i want to improve my fitness. I over eat out of sheer boredom and habit most of the time so im hoping the commitment of the group ive joined will help with that as ill not be sat in the house! Thats the plan anyway

Be warned that the first time I moved up to a three-minute run I thought I was actually going to die.

I didn’t. Still not exactly a marathon runner or sprinter but I do enjoy it now.

I just finished this and I’m in my 50 s !!

You can do this ... it will be challenging but don’t give up on yourself... you’ll feel so proud when you complete it as well as healthier..

Flushed by my success I have now joined the 1000 k in 2019 challenge....
this can be a whole new way of life and outlook for you ..

Good luck

Kitties-infully expect that i will struggle and feel like im dying during the first few weeks

Just be prepared to go more slowly than you would believe possible and gradually increase the time you're doing it.

Oh, and do stretch afterwards so you don't seize up too much
:
www.nhs.uk/live-well/exercise/how-to-stretch-after-a-run/

@kittiesinsane - thank you

Run really really slowly. You can speed up when you are fitter. And don’t beat yourself up if you can’t run 5k in 30 minutes at the end... that’s pretty blummin fast. But if you can run for 30 minutes you can run 5k 🙂

Oh and join a running group if you can find a friendly one 😁 it will transform your life 💜

Swampy- ive joined a group for the couch to 5k so im hoping that this will spur me on. Im happy to go slow i dont want to push myself to the point where i dont want to go!

You will hopefully make friends on the c25k course who you can continue running with afterwards 🙂 I have some brilliant running buddies and often I force myself out not to let my friends down then really enjoy being out 🙂

Don’t run too fast. Also, they are a couple of points in the programme (W4, W7) where the amount of time you have to run for suddenly steps up a bit, but don’t let this phase you. Remember that 90% of what’s stopping you is psychological - if I can complete it anyone can!

Youve all been so lovely thank you

Yes don’t look at future weeks when you start. Go session by session and trust that it will work for you 💕

I help run C25k courses and it sounds like you’ve got the right mindset and all the advice above is brilliant - especially the bit about going slowly..then slowing down ! . The programme is about strength and stamina and then speed will come.

The one thing I’d add is not to over think ! Don’t psych yourself out by thinking about what next weeks run is ..or about how much you don’t want to run...just take things as they come and do it 😀 Running is a mental discipline as much as a physical one and even jf you have a bad run you won’t regret it . Good luck !

I did it. Week 5 I wanted to cry as I couldn’t do it, I was so unfit. I thought it was meant to work for everyone but I was going to be the exception who failed. I just repeated week five three times until I could.

That was six years ago, I’ve run thousands of km since, had two children (and could still run 5km afterwards), run a marathon and have a whole draw full of medals.

I’m not slim or fast but I can run (currently post Christmas more of a wobble) a long way without stopping.

Keep doing it, don’t give up and if I can really anyone can!

Flip im certain that i will cry and struggle all the way through this programme and im ok with that i really want a positive outcome