Wk1 day 2 of C25k ... it was harder than day 1..

[rumblingtumtum]

I'm extremely unfit at 6 stone overweight. I need to get a grip. I've lost 1st the last month through diet, and now I need to start getting fit too (whilst still dieting obviously to continue weight loss).

I've decided to try Couch to 5k.. I'm so unfit even the first run took me near my limit. I did my first run 2 days ago. I thought it was supposed to get easier, I've just done my second run and found it much harder than my first run. My shins felt so heavy like lead the whole time.

I'm now feeling a bit deflated. I'm worrying I'm so unfit I won't even be able to do c25k which everyone else seems to rave about. Any advice welcome

Can you walk a reasonable distance? A good mile or two? If you can't do this briskly I'd suggest do that first and then think about running. Running isn't essential for losing weight, actually many studies show that people put on weight! It can make you hungrier and you sat more. Don't beat yourself up if you find it too hard for now. If I were you I'd keep on a calorie deficit and walk briskly for an hour a day or more if possible.

Repeat each run few times. So do wk1 run1 x 3 times... till you feel it s manageable then move to wk 1 run 2 x 3 times etc. It s fine to repeat the runs /weeks. Will take longer to get to the end but that s fine.

and try do some stretches after.

I’ve done c25k lots and about to start again. The first few weeks are hard. Stopping and starting is hard. When you get 3 minutes plus of running it gets easier. I love running so I will start again even though I am overweight. What do you enjoy? You don’t need to run. I also do Team Body Project workouts. Their absolute beginner and real start videos are great for us beginners and returners. If you want to run- keep going though. It will get easier.,

Running isn't essential for losing weight

No, but it really bloody helps! I was overweight before I did c25k; but for me it was the key to shifting 2st and 2 dress sizes and keeping it off. As long as you don't eat back the exercise calories, it will help you lose weight. And now I run so much I can eat whatever I want (within reason!) and stay a size 8

OP, you've barely started, so it's not going to get easier yet. And heavy legs is totally normal, so don't be disheartened- you just need to persevere.

I felt exactly the same. Thought I'd never finish the course; had to stop and walk on several run sections; thought I'd be sick- the lot. Now I run marathons for fun. The old me would have thought that was impossible.

I've run half marathons before, and sometimes you just have a hard run. You might have eaten too recently /too long ago /too much /too little. You might be wearing the wrong clothing for the weather. You might have slept badly or not have rested enough. There's a million reasons and it's not always obvious, and it doesn't mean it will happen again.

If you're really unfit you might benefit from walking first - you can't run a 5k if you can't walk one. The Leslie Sansone Walk At Home videos on YouTube are great because they're more exercise like than just going out for a stroll, but they're still easy enough that you can probably complete at least the 1 mile one. If you can't that's something to work up to in itself.

I could have written your post myself! I have six stone (give or take) to lose also. I started the programme on June 10th and I am still on week one! I am just doing it at my own pace. Until I can do all 8 of the one minute runs in week one without stopping there is no use moving to week two which will presumably be more challenging.
I've been having problems with my calves, they feel incredibly painful, I think it's purely because my fitness levels are so poor and am hoping it will improve with time.

TBH I have doubts about whether I will ever be able to run 5k without stopping.....I am not a runner but I'm trying to stick with it because doing something has to better than doing nothing.

I'm doing it around my garden which must be giving my neighbours a good laugh!

Stretching is really important. It transformed my ability to do the program. I also find run 2 harder than run 1 most weeks. I think it's partly psychological. There's a novelty factor on 'run 1' and that's gone by run 2. Stick with it though. I started 12 weeks ago. I'm also 6 stone overweight. I did my first 5k last week! You can do this!

I'd also like to add that in run 1,you're all psyched up that you're doing it! It's so much easier to start something new than continue with it. By run 2 you've lost a little bit of enthusiasm and you know how hard it is and you've maybe had a hard day at work but should go because you don't want to ruin your streak so early... Of course you're going to find it a bit harder!

Thanks guys, lots of good advice.
I had eaten my dinner an hour before run 2 and I definitely felt that so know for future to always wait until after run for dinner. Also although I do the cool down 5 min walk I haven't done stretching, so may that's why my chances had recovered from run 1. Although I get to the point of breathing heavy, it's not that that has been difficult, it was mainly the heavy feeling in my calves. Hopefully with your tips run 3 will be better!
Also take on board repeating days until ready to move up the levels.
Thank you!

Why do I always notice the stupid autocorrects after I've posted??...

That should have read....

, so maybe that's why my calves hadn't recovered from run 1.

I'd suggest going on the official forum for C25k loads of really useful info on there.

healthunlocked.com/couchto5k/posts

This FAQ post has tons of tips too - covers advice about eating, stretches, I'd look at whether you need new trainers too.

healthunlocked.com/couchto5k/posts/136914770/faq-post........how-to-run-c25k

You need some really good trainers too.

I'm a skinny thing and my joints were aching like hell when I tried to run in those foamy bottomed fashion trainers.

And a good bra, can't under estimate that.
You don't want any distractions or pains, set yourself up to succeed, you'll be grand.

Get a good playlist too, it really distracts you from any discomfort, and you can set your phone up so that you can still hear the C25K coach over the music.

Ah great advice. @rumblingtumtum you’ll do this

C25k run leader here ..first of all well done, you’ve taken that hard first step.

I’d definitely hold off eating just before a run..if its s big meal you really need to leave a couple of hours before running. First thing is good too.

Definitely do the stretches and google calf and soleus stretches - the soleus often gets forgotten. Please, Please slow down ...often new starters attack a run like school sports day - start off slow then slow down a gear. Once you’re a few weeks in you’ll get fitter and may speed up a bit but really the emphasis is on developing stamina. It may well take you longer than 30 minutes to do 5k , thats normal for 80% of my runners, don’t worry , just gradually increase time after week 6 by a minute or two each run and you’ll get there.

Finally remember its a mental challenge as much as a physical one so don’t lose that fight .

Good luck

I'm on Week 7 of C25K. I promise it gets easier. I used to run years ago but getting back into it 14 years and 1 pregnancy later was hard. I had also been very ill with cancer. I'm just finishing week 7 but ive been running for 11 weeks. I just repeated a couple of weeks, especially earlier on until I felt ready to move on. There's no shame in that. Be kind to yourself, it will come. You don't have to complete it in 9 weeks, just go at your own place. I love running again and thr various health benefits are huge. I couldn't run without my Running playlist! Nothing worse than listening to your own feet pounding along and your breathing. Get some music, a great bra and decent trainers. You can do it!🏃‍♀️

Go onto Health Unlocked via the C25k app. Loads of advice and support on there.