Couch to 5k Running - Part Four Beginners Running

GlasweJen

I've shut him up with 2 paracetamol and a hot water bottle. He seems fine now lol.

Indie_Kid

Wimp!

Seriously:
If he's not used to it, it will hurt. And is he strecthing / warming up before? (and I need to take my own advice.

rb6ac

Enjoying the success stories on the thread! I'm starting week 3 tomorrow, a jump from 90 seconds to 3 minutes which feels daunting!

YorkieTrevv

Hello, I am a newbie both to MSE & any form of running! I have looked through your thread and it seems really inspiring, but I haven't a clue where to start. Does anyone have any tips on a (very gentle) start to the NHS coach to 5k programme please. Any help would be very much appreciated. Thank you.

barbarawright

YorkieTrevv wrote: »

Hello, I am a newbie both to MSE & any form of running! I have looked through your thread and it seems really inspiring, but I haven't a clue where to start. Does anyone have any tips on a (very gentle) start to the NHS coach to 5k programme please. Any help would be very much appreciated. Thank you.

There are loads of Apps for it, which I liked because you can choose your own music or listen to the radio. Or there's the NHS podcasts which mean you get their musak. I would advise using one of them because when you first start, a minute seems *forever(*. If you really don't feel up to running at all, spend a week or too walking fast for half an hour or walking fast for as much as you can, slowing a bit and then walking again. And don't worry if you don't complete a day - do it again. I bet not that many absolute newbies complete the programme in the correct number of weeks (it took me several attempts to do my first 20 minute run)

http://www.nhs.uk/livewell/c25k/pages/couch-to-5k.aspx

http://www.coolrunning.com/engine/2/2_3/

YorkieTrevv

That's great Barbara thanks so much for taking the time to reply. I feel properly inspired now, I was slightly daunted by the idea of actually running from day one (even for more than a few seconds!), but your idea of fast walking and repeating weeks until you feel confident makes me feel so much better. Just need to learn download the app now (i'm a bit of a technophobe too!). Thanks again.

runnergirl1992

YorkieTrevv wrote: »

Hello, I am a newbie both to MSE & any form of running! I have looked through your thread and it seems really inspiring, but I haven't a clue where to start. Does anyone have any tips on a (very gentle) start to the NHS coach to 5k programme please. Any help would be very much appreciated. Thank you.

I was a complete coach potato when I started and I was so daunted by the whole thing too! I think the trick is to not put to much pressure on yourself to suddenly be a really fighting fit person! Take it slow and build up, the first couple of months of running I ran 4 minutes and walked 1 until I felt confident enough to start making it run 10 walk 1! You'll get there - I'm running my first marathon in April and I honestly never thought I'd say that!

barbarawright

YorkieTrevv wrote: »

That's great Barbara thanks so much for taking the time to reply. I feel properly inspired now, I was slightly daunted by the idea of actually running from day one (even for more than a few seconds!), but your idea of fast walking and repeating weeks until you feel confident makes me feel so much better. Just need to learn download the app now (i'm a bit of a technophobe too!). Thanks again.

When I started I was an overweight 48 year old. Now I'm an overweight 50 year old who has run a few races including a (very slow) half marathon. You can do it! And remember - the only person you're competing against is yourself. Don't worry about being overtaken - just keep thinking 'Last week I could only run to that lamp post and now I can do an extra 200 yards'

Change4Life

YorkieTrevv wrote: »

Hello, I am a newbie both to MSE & any form of running! I have looked through your thread and it seems really inspiring, but I haven't a clue where to start. Does anyone have any tips on a (very gentle) start to the NHS coach to 5k programme please. Any help would be very much appreciated. Thank you.

Hi YorkieTrevv,

It's great to hear you are considering having a go at Couch to 5K!

The 9-week plan aims to help those new to running to build up gradually, however it's really important that you take it at your own pace. There is nothing at all to say you have to complete it in just nine weeks!

If you're finding it tough to jog/run for the set times, then it's absolutely fine to switch to walking until you feel ready to run again. You don't even need to run at all to begin with!

Take it easy, just run as much as you feel able, and you should find that, over time, your stamina and fitness will improve. The only thing to remember is not to move on to Week 2 until you are able to complete Week 1 fairly comfortably. (And so on for the remaining weeks).

We hope you enjoy Couch to 5K and we look forward to hearing how you get on!

Best wishes,
GS, Change4Life

Lady_Bee

Just ressurrecting this thread to see if there are any newbies that want to do this? I've downloaded the app with the intention of doing it at some point so it would be good to have an online buddy or two!

I'm pretty unfit at the moment as I sit down all day at work and then sit in front of the telly when I get home so before I start I want to try and up my exercise levels a bit. I rarely do 10,000 steps a day so this will be my first goal, to go for a couple of weeks where I have at least 3 days where I do 10,000 steps (walking), I'll then take the next step

Just one thing though, I know that I'm going to feel very self conscious about this. I know it doesn't matter what other people think and I've certainly seen some sights on the streets but how do I get over this? I've been looking into getting a treadmill so I don't even have to leave the house but I'm still undecided about whether it's a waste of money so it's outside for now. I'm thinking I might get up early and go out when there's less people around as I'll have to be pounding the pavement.

I don't even know what clothes to wear, I'll probably just go with my jeans for the walking but once I move onto the running I know I'm going to have to break out some sportswear :eek:. I've got trainers and I've bought a new t-shirt (!) but it's the bottoms. I'm sure I'll find something but any tips on how to not give a sh*t what others think would be appreciated!