Couch to 5k beginner

[Tartantop]

I’m 31 and around 1 and a half to 2 stone overweight (BMI is 28). I am completely new to running but have decided I would love to complete c25k. I have never stuck to any fitness plan so I am determined to achieve this.

I bought good running shoes from a running shop and have completed week 1 run 1 which was fine. I ran nice and slowly. I felt that my calves were very tight during the running though and the sole of my right foot felt sore.

I’m looking for advice please on how to make running as comfortable as possible, advice on how to motivate myself and stick to the plan and any other advice you can send my way! Thanks

Lacing definitely affects fit. "Lace lock" can help stabilise on the ankle.

If your foot's niggly, massaging it over a small ball (tennis or golf are popular choices) helps to ease out knots and tension. A massage gun is nice anywhere on the body.

I try to remember to do my post-run stretches on the doorstep when I get home. Alternatively there's lots of short suitable videos on youtube.

Thank you!

I will look to try and keep Sat, Mon, Weds. The real test will be next Monday, as I'll have to get going at 5:30, to be ready for work. If that doesn't suit, I will look to shift over to Weds, Fri, Sun, which gives me more time. I just really wanted to get started on Sat.

Just done W1R3 😀

Check the rules of your local
one but a lot of park runs allow dogs on short leads so you could walk with yours as a starting point

Firstly, well done you!

Take it nice and steady, follow a C25K programme and, if you're looking for 5k routes, take a look at the parkrun website.

Loads of 5k routes all over the country and I've often seen folk 'graduating'from C25K at our Saturday morning events.

Run, jog or walk it - anything at your pace and theres always a cafe close by too.

Most of all - enjoy it!

How are you finding c25k @Vebrithien @1ittlegreen @WeWereInParis? I’ll join the motivation thread.

Im looking forward to tomorrows run and will hopefully be able to stick to a tues, thurs and sat. I suppose in the grand scheme of things, what is 30-45 mins out of my day!

Hard, but I was amazed that I could do week 1. I hurt so much after the first day, Monday I didn't ache so much. Today, two of my runs were on a gentle uphill.

I've not run since I was in school, 20 years ago, do lots of walking and the occasional swim, but little else.

I've got a holiday booked for August, and was 10kg lighter last time I went (so was just overweight). Also, as I have a significant birthday next year, I'd like to give myself the present of better health, and a healthier weight.

@Vebrithien what a fabulous gift to yourself! Glad to hear the aches are subsiding. I also walk and swim once a week or so and am going away in August. I hope to go on holiday feeling a bit slimmer, healthier and having more energy

Get a heart rate monitor. 220-your age= your max heart rate. Do your running sections of c25k at 60 - 70% of your MHR.

This will stop you working too hard, and burning yourself out. Don't worry about your pace. It changes as you get fitter, so, given that you're a complete novice and are carrying a bit more weight than you want, you can just work on the assumption that you'll get quicker and it will get easier.

Many people find that they are completing the run sections at 90+% MHR, and conclude 'I can't run'. Almost all of us can run; we are evolved to. We just can't suddenly run, without conditioning ourselves up from our non-running, previous life, and it does take a bit of time. Have patience. Excellent journey to have started!

Thanks for the advice! I have an Apple Watch but haven’t used it on my first two runs as I didn’t want to focus on distance. I will wear it now though for the heart rate monitor aspect of it.

I have been jogging slowly (maybe too slowly who knows!) and have found it ok so far. Looking forward to my third run tomorrow

You can't really go 'too slowly'. If you're going faster than you normally would be going about your daily life, then you're progressing. The idea is to keep the progress manageable, so, really, if you're doing it at all, that's enough progress. You're much more likely to find you're working harder than you need to be.

Good luck, and well done so far.

C25k develops three aspects of your body.

1. Cardiovascular fitness - how much it takes for you to feel out of breath.
2. Muscles, bones, tendons - these adjust to the demands a running motion makes on them, over the weeks - this is why it's important to jog rather than walk, regardless of speed.
3. Mental endurance - the brain believes famine and tigers are around every corner and wants you to harbour your energy for these emergencies:) But the regular practice of the c25k program helps the brain adapt and ease off on the "you've run for at least 30 seconds! Stop now or die!" messaging.

Keep going - the plan works. Sickness / sprained ankles etc. aside, tell yourself whatever lies you have to in order to get out and do 3 session a week. Consistency leads to success.

My cardiovascular fitness is pretty poor, especially since having covid twice. I get out of breath climbing the two flights of stairs at work…embarrassing! I’m looking forward to improving that.

I’ve never achieved anything fitness related and I really want to achieve this. I’ll be so proud of myself when I complete it. Tbh I was proud of myself yesterday for even doing the second run yesterday 😂

Just finished week 2 run 3. Except I've done it over three weeks as was only doing 2 sessions a week. Next week I'm planning to do the three.

have Your feet stopped hurting?

you mentioned you bought your trainers from a running shop did they watch you run in them and fit the shoe to your gait?
I remember my first pair of running shoes a snazzy pair of Brooks with cushioning and ankle support but actually they caused all sorts of problems as they restricted my foots natural movement they also were too cushioned and caused me to roll off a part of my foot that was painful.
I had a gait analysis done and came home with an almost barefoot shoe, wide toe box and low heel to toe rise. After a few runs my pains were gone and I felt more stable on my feet.
i hope your feet are feeling better and your c25k is going well.

Thanks @Kona84 its going well! I’m due to start week 7 tomorrow. I can’t believe I’ve made it so far.

I got my shoes fitted following gait analysis and the shoes are great. I think the problem was I wasn’t used to moving my body or using my feet/legs in that way. My feet feel fine now, my calves still ache/burn for the first 10 mins or so of a run but definitely getting better

First I counted in my head. 1 - 30. Five times. Then start over. Really slow. Using my fingers to keep track of how many times I'd hit 30. Focusing on the counting. So I knew I when I only had a count of say 10 to go, or one more rep of 30, it didn't seem long, even if I felt like I was dying, so that was how I started the shorter runs. Then as runs got longer, I used an ipod, short songs. I would focus on the lyrics or music and when I was flagging, I felt I could make it through one more song. Then uch later, I would use songs or a short podcast. But your fitness is good by the end and nothing like the beginning.

I got bunions though so I had to stop jogging and my hubby who used to do it too, with me, got arthritis in his hips. So too painful, and we stopped. Now I do Brazilian jujitsu which is insane fitness. I highly recommend if the running doesn't work.