Couch to 5k complete and utter novice. Please help!

[gingganggooleywotsit]

Hi all, I am a 41 mum of young kids, feeling very boring and frumpy right now and want to do something about it. I'm 5'7, Weigh 10 stone 12 so not massively overweight but very very untoned which makes me look sort of pear shaped! it's not a good look. I'm pretty fit from running round with my 4 year old but have never run properly in my life or followed a formal exercise routine! It seems so complicated there are so many different apps. Does anyone know a really good basic simple one? I've lost my confidence alot so scared to start, I don't even own a decent pair of running trainers, but I'm going to get some tomorrow. Thanks in advance and sorry if this question has been asked before!

The NHS have a free version of it which is really straightforward. I did it a couple of years ago and am thinking of starting it again when I find some motivation!

The One You couch to 5k is very easy to use. My running tip is to go MUCH slower than you think ‘running’ is, with shortish strides, and to land on the middle of your foot so you’re not clanking down onto your heel.

The app I mentioned is the free NHS one.

@ginggang , I started running in January using Couch to 5k. I loved it! I was surprised at the progress I made. Definitely go for it. I was 59 when I started, turned 60 last month. I achieved running 5k on a treadmill and outside just before hitting 60. I was so thrilled. Do get a sports bra as well as trainers. For my birthday I got given a running watch and earphones which helped a lot. It helps to have music to keep you going. Please feel free to ask me any advice . Good luck!

Forgot to say, I ran 7k the other day

I did couch to 5k and my mistake was actually running. It’s not sustainable long distance. More of a slow jog, really slow ha

OP I started the NHS c25K last week - week 2 run 2 is tomorrow morning. I'm morbidly obese (dangerously so) and running very slowly and gently but (due to my weight I expect) I struggled last run with very very sore shins. I will persevere though, I would like to achieve something positive during lockdown lol. Good luck with it!

I started in January and I second the above advice, go slow! You will get the urge to run fast because that's what you think running is and what you feel like you should be doing, I speak from painful experience that it's not a good idea! Slow it right down, you are working on stamina to being with, leave comes later. Im still slow, but it is improving! I started off with the free app but ended up just programming my watch with the timings and used that.

Oh and always dress slightly cooler than you think you'll need - you warm up fast!

I'm on my 5th attempt.

The first ones failed for 2 reasons:
I was going too fast on the runs
I wasn't focused on my technique.

So GO for it. But remember to go slow. A slow jog, nothing more. You're not trying to do anything other than keep pootling along for the time.

Focus on running upright, head still, arms moving, and remember to breathe!!!

I'm starting week 5 tomorrow and feeling great doing it. I'm actually enjoying running.

I NEVER thought I'd say that!!!

oh thanks so much that is so handy! Very inspiring, that so many are doing well with it. I'll do some online shopping tomorrow then! That NHS app sounds good . Mich appreciated

Oh and on the first run I really disheartened myself by, not only trying to run too fast, but also trying to run too fast up hill and wondered why I couldn't do all the runs. For the time being I've limited myself to flatter routes and I've been able to finish every other session. And if I can do it, at 22st BMI somewhere in the 50s, with asthma and chronic kidney disease, I'm pretty confident that it's a good programme!!!

I would advise, for the first week maybe, go on YouTube and google the walking workouts. Leslie Sansone is great, you get about 4000 steps in her 30 min work out but she has ones of all lengths, and if you do her boosted walk workouts theres a fair bit of jogging type moves involved. It might be a good idea to ease you in, u think it looks easy and it is easy to follow, but it gets ur blood pumping and is great to get you moving.

@TheMostHappy I'm like you but did W4R2 today - I got a great tip on another thread for sore shins/ankles which was to use your foot to 'write' the letters of the alphabet in the air with your foot. I rest my heel on the ground but it's made a big difference to me.

I did W4R2 today using the NHS app & i agree you have to go really slowly then build up - I reckon someone at a brisk walk might pass me but week 1 I thought I was going to die & today I ran 2 blocks of 5mins.

I’m on week 6 using the nhs app, struggled in the beginning as I have asthma but managed to run (slowly) for 20 mins on Sunday! Go slower than you think snd just give it a go, I’m do glad I did!

I’m
52 and also doing it ! Week 1 R3. Believe me when I say I am literally the last person on earth to do something like this . I am very very overweight and never move . I hsbe never felt more exhilarated now that I have done this 3 times / haven’t quite managed the full duration of each run but am ploughing through
@TheMostHappy - do you identify with / read about Ann Boleyn ? Your username was her motto

@gingganggooleywotsit have you started yet?

@lisalisa yes I do read a lot about Anne Boleyn I find her story fascinating.

@frustratedashell nooo I have not started yet, I feel really bad, I am definitely procrastinating, and have been fancying about deciding what running trainers to buy!

@gingganggooleywotsit, come on, do it!! You can do it, just give it a go. Good luck

@gingganggooleywotsit I could have written your post (age, children, weight) and I just started the programme on Sunday!

I've done two runs so far - the first time I thought would be quite easy (I've been doing Joe Wicks, like you run around after small children, and before the lockdown walked a lot) so I jogged at what I thought was a normal jogging pace. I felt awful afterwards (really achey, dripping with sweat, throbbing head) and really disheartened. I read about lots of other people's experiences (on here and on the HealthUnlocked site that's linked to the NHS app) and they all said to run really slowly, almost as slowly as you can. I did that for my second run yesterday and felt loads better. It was really slow, and I felt a bit silly but then realised I've never looked at someone running and questioned how slowly they were going... I've just thought "they're running, I could never do that!" I felt so much better after that second run, and I'm really looking forward to tomorrow's one.

Running is so far outside my comfort zone, and so not me, but I really needed a positive focus and a way to get into better shape as I'm keenly aware that it just gets harder as you get older. If I can do it, so can you!

Good luck

I use Couch to 5k (by Active). I think it's pretty much identical to the NHS one. I failed week 4 day 1 today but it was 40 degrees so I've forgiven myself. I was supposed to run 3 5 3 5 but only managed 3 5 3 1. Curfew where I am only leaves me with only a 1 hour window in which to exercise. It's a very warm window

I'm a similar age, weight, height and have a 3 year old too! Couch to 5k is brilliant, I'm on my third attempt at it now but on week 6 and feel I'm definitely going to complete it all now. Definitely get a good sports bra! And as pp said don't worry about how fast you're going, I go super slow and live somewhere really hilly! But I managed to run for 20mins straight last week, including all the way up a big hill

Come on OP!!

We’re the same height and very similar weights. I’m a few lbs heavier than you and desperately want rid of 2 stone. Did most of c25k last year then gave up but started in the middle somewhere again last week and have two 8 min runs to tackle tonight.

I need headphones. At the start of April I bought a really good Garmin watch because I knew that being able to track my calories burned would motivate me to exercise more so now I need some wireless headphones to go with it for my runs.