Couch to 5km newbies

[MistySkiesAfterRain]

I'm redoing the NHS Couch to 5km. Last did 5km in 2016 and most recently have got to Week 4 before losing interest! Not this time. I am going on holiday in 5 weeks and would love to get to week five by then.

Week 1 Run 1 (W1R1) done today. I ran really slowly but it did get easier.

Here is the link for anyone new:
www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

Recommend the app (my favourite is Jo Whiley).

I found exercises online so have done those tonight. I was hoping to be back out on Monday, I take it that’s a no?

I don’t drive and walk absolutely everywhere so this is a disaster. I’m back to work in a couple of weeks and pretty much on my feet all day when I am teaching, plus a 30 minute walk each way to get there.

On the plus side I don’t ever wear heels!

Following the 28 min run going well last week and an easy week (only really been swimming ) I decided to err on the side of impatience and do the week 9 run of 30 minutes 😁😁😁

Inc warm up/ cool down, 40 mins on feet and 5.5km 😎 I reached 5k at the end of the run as the walk began.

I'm feeling good and being the holidays have less daily load on my feet. I'm also well rested between runs as it's harder to get out. This is where it feels different having kept base fitness despite reduced running compared to my first time around.

It does depend on how it feels.

Being a sporty child, I haven't attempted to keep DS off his feet, it's not worth the misery!
He has intermittently used crutches when it's been really sore. We walk the school run and reducing the weight has made it more managable.
I've used walking poles a lot to ease load on my achilles in the early months of this year which helped reduce the toll of time on feet.

If it's only just flaring up, it might be calmed quite quickly.

It really is a no. I hear you about your need to walk, but it won’t heal if you keep walking that much. It’s bad enough that you have to be on your feet all day. I’m guessing you’re a Teacher. Could you get a chair and sit for most of the time in lessons? As for the walking, could you cycle or get a bus?

@BogRollBOGOF i really hope it calms quickly!

@AnnieSnap I’m a lecturer, so I will have some remote teaching from home but sitting doesn’t really work on campus. Hopefully it is a mild case and will settle soon, or I will just have to put up with it.

It's worth trying to get in with an osteopath or physio if you can as they'll look at the whole chain of bio mechanics going on.

Really wish we had paid for me to be included on DP’s private care through work 🙈

I'm fat and unfit, just tried W1 R1 and couldn't manage the 90 second run. Help

I didn't realise how slow it was recommended to run at first. Try slowing down. Go as slow as it takes to allow you to run for 90 secs. If that doesn't work for you, you could start by walking 10k steps a day. That's what I did for 3 months as I was rehabbing an achillies injury. Walking is really underrated :)

I agree with going slowly. And if it’s too much then start by walking. Whatever you do, it’s better than not doing anything.

I share walking the dog with DH so do walk most days (we have a young dog that needs lots of exercise) but I am still unfit and overweight.

@Mumtothreeandadog i’m not especially fat (size 10/12) or especially unfit (always do 10k steps a day without thinking) but thought I was going to DIE that first week. My take on it is that it’s just “different” and your body is working in a completely new way.

I agree about slowing down. I had Jo Whiley as my trainer and there were points where she said things like “if you’re tired you might want to slow down”, and I would think “I can’t go any slower!”. (They might all follow the same script actually.)

I got there though, and you can too. 💪

I've been running 4 months and I still usually go very slowly, I'm sure walking would be faster. I can definitely go a lot further now as long as I keep it slow. Hoping this will improve with more practice.

Is there any slower plans to follow?

@Mumtothreeandadog you can go at your own pace, and could repeat weeks until you feel happy with them. I did a few runs twice or three times round about week five because I struggled with them.

I’m no expert but I do think the weather can make or break a run if you are outdoors. If the heat is not helping maybe try a treadmill, or wait and restat next month when it is a bit cooler?

The heat is definitely making it much harder.

I finished my first run of week 1 yesterday. I felt a little apprehensive about it to be honest. Think I’d subconsciously told myself that I’d probably end up with an injury straight away or that everyone would be laughing at how slow I was going 🤦🏻‍♀️ Obviously none of those things happened!

@Mumtothreeandadog isn’t the first week supposed to be 60 second runs, not 90? That might make a difference for you? I’m already fairly fit because I row 5 times a week, which exercises nearly all major muscle groups. But when I was running yesterday, I could really feel that my body just isn’t used to that kind of movement, so don’t be too disheartened about your first run. It will get easier!

Back into it after more Life in the way.
I put on the week 7 run mid-week as a rough guide, but ran to feel with a couple of little breaks as one calf went tight, and I was expecting some kind of niggles as they're normal after a break.

Today I did a one-way run of 5k+ using an interval timer of 3mins run/ 1min walk, and after picking DS up, we got the bus home together. Killed two birds with one stone.

I need to build up time on feet now my body seems to be accepting 5k. When term time resumes, I might "Jeff" (Jeff Galloway is a coach who specialises in run/ walk programmes) the long run and keep a base of run-all 5k and build that up behind the longer sessions. I'm now at the point where the achilles isn't a specific problem and everything needs building up together. I'm seeing that as a positive as early on it was too easy to feel good and wind the achilles up as the weakest anatomy.

I’m envious @BogRollBOGOF - I am still really sore with PF. I never expected to be a person who misses exercise!

I finished my 2nd week of running yesterday, but had to take a much longer break in the middle than planned.

I run in an RSPB reserve after their official “closing time” when they weirdly open the gates so anyone can wander in. Not many people know about this though, so it’s usually lovely and quiet. Yesterday however, I stumbled across the semi-wild ponies that are used to graze the site. They did not look impressed by seeing someone run😬

They looked so freaked out that I ended up having to give them a lot of space and pass them very slowly,. My 90 second minute walk turned into more like 5 minutes. Worth it for not ending up in a stampede though 😂

Ahh 😍

I like trail running and often go through pastoral fields. I often have to keep a wide berth from cows as I really don't want to pick an arguement with them! Horses too. The sheep are fine.

If I'm lucky I sometimes see buzzards, rabbits and occasionally hares!

Hello all. Room for another? I’m going to restart tomorrow, posting here for accountability purposes!

Last ran properly about 8yrs ago (started with c25k and ended up running 30km avg a week) but stopped when I picked up a knee injury relating to ITB dysfunction. Knee is much better now after physio & a couple of years of regular Pilates, so I’m feeling ready to pick up running again. I’m planning to get up and go out early, get it out of the way before I get the chance to talk myself out of it!

I’m delurking to say I’ll join you @LynneBenfield

What time do you need to get up to run? I finish work too late so have to go first thing. Alarm is set for 540

Hi @MaryasBible, I won’t be up as early as you but I’ll be done by 7:30am.

I'm fat and unfit, just tried W1 R1 and couldn't manage the 90 second run

Please don't be disheartened. Slow down, slow down, then slow down some more. Even if it's just a slightly quicker walk at this stage, that's fine.

This was me when I started c25k - I could not run for 90 secs, or even jog. Now I run a 5k in around 20 mins.
It was hard at first, but I stuck with the plan and it literally changed my life. I went from a very unfit size 14 who couldn't run to the end of the street, to a size 8 marathon runner.

Getting from zero to running at all is the hardest bit, I promise.