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'm just coming to watch this thread for a bit to hopefully give me motivation to get going. Hopefully if you can all do it, I can too!

I would really like to be able to run 5k but I just can't and it's embarrassing. I can swim for hours and hours, and play a team sport (but just a fun one session a week type, no really serious training) and do dance classes. People at work try to persuade me to do charity runs and things and I just can't. I've done a relay triathlon a couple of times which was great because fewer people wanted to swim, but I feel like a "sporty" imposter when they start talking about running!

I think part of it is stamina. I have asthma, and had a couple of bad attacks, and now when I have to do anything that raises my breathing rate for an extended time I panic and stop! In a pool it's different because you have to time your breathing anyway so it's more controlled I think.

To add to my difficulties, I have a long commute, live somewhere with no pavements and the nearest park has had a lot of attacks recently, so as it's getting darker I really don't fancy going there... I'm thinking about doing it on a treadmill at the pool, maybe with a weekly run during the day at the park at the weekend.

Gosh, sorry for the ramble! Can you tell I'm having to talk myself into it a bit?

A lot of running clubs do C25k programmes or similar, could that be an option?

DS has had a tough summer with his asthma (as in 999 a few weeks ago) but he's finding he can run if he's gentle with his pace. He can't walk into a supermarket without being triggered though! The fitness does help long term, the last flare he had was in 2020 when he was less fit from lack of parkruns.
Company might help with the fear of triggering an attack too.

It's been a good weekend here; I've done a short trail race, my first race of 2022 and actually done it in a normal time! Being trail with some harsh hills, I normally walk up the worst of the calf burning sections anyway so my performance was pretty normal. It's feeling good to break past 5k at long last!

@ThisIsMyExerciseName I’m not asthmatic but am an ex smoker so I was really worried about breathing, but the programme is really set up to pace you. I didn’t find it easy but it was easier than I expected!

I’ve been off for a month with plantar fasciitis after completing the 5K, but hoping to do a gentle/short run on Wednesday.

A running club might be a good idea, I'll have a look. Mine has been pretty bad this summer, I wonder if there have been particularly high pollen counts. Going with more people (or realistically, behind some people!) would help, and definitely help my wimpiness in the dark later in the year.

Thanks Judy, that's definitely encouraging.

@ThisIsMyExerciseName the pollen count has been sky high where I live, so that may well play a part in your asthma.

I have asthma too, but it’s very mild. It does however get triggered by exercising in cold weather. My GP tells me this is a really common trigger, so it’s something to be aware of and if it turns out to be a problem for you as well, may be move indoors over the colder months?

I wonder though if part of the problems you’re experiencing could be down to how high your heart rate gets when running vs how high it gets when swimming? As I understand it, the average heart rate when swimming is often a bit slower than when you’re running. Because you’re horizontal when swimming, it’s much easier for the heart to pump the blood around, than it is when you’re standing up. So that can take a little bit of getting used to. The program builds up really slowly though, so you’ll have plenty of time for that!

Well, I decided to just give it a go, and went to some houses fairly near to me that do have pavements and did the first one! It worked well actually, I found a place I could do 'laps' without having to cross any roads.

One slightly rubbed heel and slightly achy legs this morning, but I'm very pleased I did it!

Well done, @ThisIsMyExerciseName !

I did a gentle “run” today - my first in a month after injuring my foot. I used Runkeeper and alternated run/walk at three minute intervals, and stayed close to home in case I got pain and needed to return quickly. Nine minutes per KM so very slow but I am glad I went. Hopefully my foot is okay tomorrow.

I'm looking forwards to getting my routines back again next week 😎

I've done the second one now. I swam 2.5 km last night, so suspect I will sleep very well tonight!

I have no idea if I'm going too fast or too slow. I was consistent though — 160 steps in each 60 seconds of running which surprised me, I thought I'd slow down over time.

I found tonight easier than the first one, probably because I knew what I was doing. I might have to find a bigger lap to do, although I did appreciate the lady who gave me a thumbs up when I passed her waiting in her car for the third time.

Hope you don't mind me joining. I completed c25k for second time in March (having done it in 2020) only to completely lose the plot so this morning I put my trainers on and started again. Switched from Sanjeev to Jo W and aiming to be running 5k (not in 30 mins!) Regularly by Christmas

Can I join too? I used to run a lot about 20 years ago but just stopped doing anything! I’ve been walking 10,000 steps a day for the last month to build up and then started using the 5k runner app last week. I will train 3 times a week with a Parkrun on Saturdays. My goal is to complete a marathon by the end of next year but gonna take it slow and steady and crack the 5k first 😅.

Hi all
May I join please ?
I completed last July , moved house the same week and never took up a single run since so totally will be back to run 1 week 1
Feel so worried and nervous to start again so been putting off starting

Hello and welcome!
It does come back better than you expect.

I'd planned a run today but will defer until tomorrow to recover from a squat-heavy return to my circuits class. My quads are not happy and are pleading for a rest day!

I’ve run twice this week using Runkeeper and three minute intervals - trying to go gently while my foot is still not 100%. I’m averaging out about 9mins per KM including the walking bits which I am fine with. My plan is to do four minute intervals of run/walk next week and increase it gradually I think.

It’s annoying when I was doing 30 minutes straight six weeks ago but better than sitting on my arse, I suppose!

I did w2r1 tonight, it should have been yesterday but it was absolutely bucketing it down! It was ok, hopefully I'll find it easier next time. I have a bit of a fear of the unknown, so now I've done it once I think I'll be better.

I'm still digging the C25k podcasts out. New term, new routines and my ankle needs to adjust to different levels of regular walking around so getting ambitious on longer/ harder runs wouldn't be great, and while I'm in catch-up mode over the next week or two, it's nice having those fixed times for runs.

How's everyone doing?

Routine is still being evasive here, but I am extending past 5k by "Jeffing" basically running/ walking intervals and using the C25k+ podcasts. It's begining to feel like I'm doing "normal" runs again and getting out on routes I haven't seen since the start of the year.

This is one of the best times of the year for running. Warm sun, fresh breezes, good daylight, changing nature.

I'm working from 5k towards 6k. Trying to do shorter tempo runs and some hill runs in the week with one 'long' run.
Managed a mile at 10'15 pace today which was a big achievement!
Was thinking maybe I should do what you are and try a longer run with walking intervals but I just find it so hard to get going again when I've slowed to a walk!

10:15's a great pace!
Mine was a good bit slower but that's good for building distance up.

My long runs 12'30, gotta work on my stamina

Agree it's lovely running weather at the moment - got to build up the distance during the nice time before the dark slog of wet winter!

Back on injury time here. I ran three times last week, then on Monday - all fine. On Thursday I did over 20k steps at work then could hardly bear weight on my right foot by the evening - PF back with a vengeance. I’ve spoken to a physio and am booked in on 5 October (first available appointment). They recommended some shockwave therapy (?) costing £££. I self-referred through my GP about eight weeks ago but realistically it will be into next year I suspect.

Currently sporting a foot support bandage thing with a gel pad I bought from Boots, and feeling sorry for myself!

PF sucks! Physios do tend to be good at dealing with that kind of thing.
Accupuncture on my tendon was interesting... flipping hurt in the moment but did help ease it within days.

That sounds painful @Judystilldreamsofhorses. Hopefully the physio goes well. 20k steps is great!

I'm intrigued by the acupuncture @BogRollBOGOF. I find my right Achilles bothers me intermittently so trying some extra stretching and calf building exercises just now. Will hold the pointy things in reserve!

Sorry, reading that back 20k steps wasn't a good thing- doh!