Starting couch to 5K tomorrow morning - anyone want to join?

[BlueberryPancakes17]

After faffing about and putting it off for ages I’ve decided I’m starting couch to 5K tomorrow morning.

I find myself 2 years since my daughter was born, about 4 stone overweight and out of breath when I run up the stairs so desperately need to do something to increase my fitness.

Has anyone started the couch to 5K? How did you find it? Anyone fancy joining?

Went for my third run today, although I’m mixing it up a bit between c25k, jeffing and Nike Run Club. I unfortunately lost my keys from my waist belt, so have to go back round again where I luckily found them. Suppose it all adds to the steps count though…..

Started last year and have kept going it's so achievable. You can do it everyone!

I had a good run at sunrise this morning that was the 3rd run of week2 done. Still struggling with shins that feel like they are cramping up in the first 15mins and had to stop a couple of times to stretch but did manage a couple of 2min runs at the end. Next week it steps up to 3min runs eeek..

I like listening to RunPod and this weeks episode was good if anyone needs “motivation” with Karen Weir.

W1R2 run done today. Accidentally did an extra long run when I knocked the app off but felt great so that was a big bonus. Left it two days as we went out spending Christ money and ended up in a restaurant. I've learned from bitter experience it's not worth running even a few hours after a heavy meal 🤢

Well done everyone for getting up and going out. I already feel my energy levels rising and my mood is so much better. I don't know why your body makes it so easy to stop exercise when it does so much good for you.

I’ve just joined and would love some moral support.

I’m on week 2 run 3 today (when I can get my arse off the sofa and go out).

I’m a bit worried about week 3 as it does seem to jump quite a bit!

I’m not over weight, but not at all fit or healthy. Poor diet, low muscle tone can can barely run up stairs without getting out of breath, it’s embarrassing!

I did Couch to 5K in lockdown and now go about twice a week. I am very slow- I do just under 5k in just over 40mins but for me, given how very much not a runner I was, that is amazing! My main tip is as another poster says, give yourself permission to repeat runs. Sometimes the jump up to the new run looked really daunting and that psychological barrier was making me reluctant to go out. I normally only had to repeat a run once or twice to feel comfortable to move on. I also did the same basic route every time (building in sections as I needed a longer loop) as it helped to be able to gauge how I was feeling at each point and if I needed to slow down. Knowing where the hills are is important! Now I have 3 different routes and I can swap between them depending on mood. I’m trying to nudge my DD2 into starting- she is very much an indoor cat.

Winter645Mermaid

How is it going? I'm afraid I've had to delay starting as my menopausal symptoms are getting the better of me. I've started HRT but so far I feel worse, not better. I know the only way is to just get out and do it..it's just the aching that's horrible.

Well done everyone for getting up and going out. I already feel my energy levels rising and my mood is so much better. I don't know why your body makes it so easy to stop exercise when it does so much good for you.

This is such a good point! I have stopped exercise due to awful peri symptoms and getting back into it feels impossible now.

W1R3 complete, got out to beat the rain. My slowest run of the week but loved it. Love Strava analysis afterwards, when you hit local champ for a section it makes your day.

@Passportpondery I'm am totally with you, not massively overweight, though im the biggest I've ever been and won't go on the scales, poor muscle tone and core strength and I hate that lack of stamina. Honestly though C25K works and at some point you'll be running thinking how am I achieving this??

@BooseysMom that's a shame. Try and get some exercise in, even walking as it will give you a good base when you feel well enough to give it a go again.

@Cathpot I did it during lockdown too and wish I hadn't had a 'break' from it, then got injured as I'm no w having to start again. Well done for keeping it up. I also think a 40 min 5K is very respectable, my best best best was 39mins and I was over the moon with that.

I made it out and did my W2R3, it was harder than I thought it would be today for some reason.

Dreading next week as it really steps up.

I completed it in Nov and the sense of achievement was amazing. I was unfit and overweight but knowing I could run for 30mins (even if I don't look it) was amazing.

I would say stretching is more important then you think, especially as the weeks progress. There are some good YouTube videos on stretching.

Annoyingly I got the lurgy in Dec and haven't run for about 4 weeks and I'm still probably not up to it. I'm guessing I will have lost a bit of stamina, especially as it was so recent I finished the programme but I'm looking forward to getting back to it.

@BooseysMom id agree any movement is good, some yoga for 20mins, a walk to get some fresh air it all helps. I’ve been taking a dissolvable VitB12 which I swear is helping with energy levels.

I got soaked out on my bike today as I didn’t manage to dodge the rain showers. Hope to do R1 of week3 tomorrow if it’s not raining hard!

Well done to everyone that has got out. Really motivating 💥

I’ve reached a stumbling block… I can’t pinpoint what I did on the last run but have buggered my right knee a bit. Rested yesterday but it’s still hurting when walking on it (nothing major, just niggling crampy pain, almost like a twist). I knew I might have some issues with my knees because of weight but it’s really annoying. I want to go out tonight but don’t want to make it worse… Anyone been in the same boat? I might get a knee compression thing. Anyhow, IRRITATING!

Me too!! (Both of what you said)

Have you got a foam roller or a tennis ball @BlueberryPancakes17 try rolling on the side thigh muscles above the knee where the IT band is and have a good stretch of hamstring and calf’s muscles. Often they stiffen up and it feels like knee pain. I have to roll or stretch after every ‘run’ and the next day. I’m SO stiff as I age it’s getting worse. Hope you can find some relief. Honestly doing lunges and squats 3-4x a week in sets of 10-20 will really help strength too.

@Oldfox @Passportpondery im also starting Week3 tomorrow hopefully if it’s not raining too much. I’m sure it will be fine just take it slow we can do it!

I did W2 R1 today before the rain hit fortunately. It wasn't too bad going up to 90 secs and am trying not to look forward to the jump in W3. @BlueberryPancakes17 sorry about your knees. I have knee pain but that is osteoarthritis and I wear knee support things but they are sore afterwards. Maybe take a couple more days and see if they improve. My aim for this is to get fit and ready for skiing and am combining with some other bits of exercise. I then want to keep it going. On my run today in the park they were setting up for a 5k and I thought just maybe I could be registering for that in two or three months😬. Well done everyone. I really love to hear about how you are getting on as it inspires me to keep going. 🏃🏃

I do the 20 mins yoga with Adrienne ( free on YouTube) on off days and I think that really helps with aches. I used to do her 30 day selections but now I’ve settled on one I like that is very stretchy and just do that one. Plus not going too fast- I got a new playlist and went down a hill too joyfully the other day and really felt it the next day.

Let me know how it goes! I won’t attempt it until Tuesday as tomorrow will be a rest day.

I completed w5 run 1 today, but will struggle this week to do any as I just don’t have the time. May have to redo some.
I second Yoga with Adrienne, she’s brilliant

Came on to offer encouragement. I completed couch to 5k over nine months. I had to repeat loads of weeks and had various gaps. The 20 minute run took me ages to mentally build up to!
but I competed the programme and now I am aiming for a sub 25 min!! I’m 46 and couldn’t run for more than 2 minutes when I started. Just keep going is my advice.

Thank you! That gives me a little hope!

I usually manage it in under 30 minutes now and every single time I get home I still cannot believe I can actually run that long without stopping!

Week 3 run 1 done, I did start with the mild panic of “ I really need a wee” going round my head 😂lucky found a tree to hide behind. I run after I taken my daughter to school which is 1hr r/t drive and I’ve found a good place to start part way home to run, so I’m always need a wee 3-4mins after starting! It still took me 15mins to warm up my legs but I added on an extra 3min run at the end as it felt too short a session for me. I only cover 3k otherwise In that 25-30mins. I also walked dog afterward for 6k today so legs weary now.

Good luck for week3, it felt fine to me. I will say if your looking ahead it’s all relative to age and shape, I couldn’t get my 5k under 35mins for 6mths after doing C25k last time , and it wasn’t until 18mths later when training for a HM that I actually got a PB of 29.30 which I’ve never done again 😂my comfy average was 33-35min 5k. I’m not built for speed at all!

Great to hear the stories of those who have completed this before. Thank you for coming back to share.

I completed week 2 today. Getting there - very slowly!