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Original poster

Starting C25K - help

26 replies

Rosegarden12 · 01/01/2026 20:55

Have been severely overweight for most of my life, but have made some big changes food-wise and lost a lot of weight. Still have a bit to go, but want to add some exercise in. Do a fair bit of walking now so I do enjoy being active.

Have downloaded the app but feeling a little apprehensive. Am planning on starting tomorrow, not sure which trainer to pick? Anyone have any practical advice?

What about music? Anyone got any tracks they think will keep me motivated?

any tips really?

OP posts:
Original poster
Rosegarden12 · 01/02/2026 22:11

SoftIce · 29/01/2026 11:09

How are you doing, OP?

I started C25K in December. Struggled a little in Week 4 but continued, found Week 5 weirdly easier (was probably running more slowly), struggled through the second parts of Week 6 and finally admitted failure in Week 7. So I went back to Week 4, thinking that would now be easy and... it wasn't. I failed the 5-minute runs on the first day.

BUT! Now I have figured something out (which is why I am posting). I thought I was running slowly, but I wasn't, I was still too fast. I found my slowest pace like this: Walk normally and pay attention to how much time elapses between your left and right foot hitting the floor. Then start running so slowly that this time interval stays the same. (You will still be faster than walking because the distance covered in one step is slightly bigger, but you will now be slow enough to run anything.)

I know it is ridiculously slow but I find that at this "base pace" I can seemingly run forever. I don't get out of breath at all. Week 4 is really easy now.

Not going too badly, been mixing it up in terms of location so we’re not bored. Still feel very slow, bouncy and heavy but am keeping going. It amazing how you think you’re like halfway through and think to yourself I can’t do this and somehow you manage to push through.

Have a hit a little blip in that I’ve had cataracts surgery this week and can’t do any running for 3 weeks, I was amazed by how sad I felt at this. I was week 4, so what we’ve decided to do for the next few weeks is to just keep repeating week 4 but doing a power walk when should be running so that way hopefully I’m keeping my fitness levels up without the bouncy running which will affect the pressure in my eyes. So I’m hoping at the end of the 3 weeks I can just pick up where I left off and not have to start from scratch.

I made the error of looking forward at the run times, it seems to go up rather sharply from week 4 on!

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