Couch to 5k

lisasp4

Day 1 of couch to 5k (C25K)

I couldn't even finish half of it properly. I managed two sets of running before my chest started burning and I felt dizzy.

I'm way more unfit than I thought.

I walked the rest of the way.

Tomorrow will be better!

I'd ask for tips but I think I just need to keep at it and not give up just because I couldn't do it on my first day.

3dogsrunning

Number 1 recommendation is slow down. Most people still try to do it too fast. I don't care if you are running slower than you can walk.

WillowThorn

The biggest thing for me to help improve my running was discovering that you're supposed to run at a pace where you can still carry on a conversation. I always thought you were supposed to run hard - nope! Slow down, get your heart used to carrying you at that faster-than-walking pace, and before you know it you'll be moving faster and faster and remaining completely comfortable while you do it.

beachhouse758

Yes, slow down. Even if you are just doing a fast shuffle in the running segments it's OK. The most importance thing at this point is persistence and building endurance. The first day is always the hardest.

AmazonMayan

You can also repeat a week of the program until you can do it. Don't push too hard too fast and then give up thinking it will never happen.

I've recently started running after I had already been doing other cardio and some strength training. I'm a very slow runner ....very very slow and I want that slower than a turtle tshirt lol.

angelexperiment

Think slow jog slightly faster than your walk pace. It should be a pace you can keep abd it is mental you can push through to the stop! I am on week 5 day 3 tomorrow and if I can do it so can you! Its hard I know but you can and you will!

lisasp4

I thought I was going pretty slow but I guess you can always go slower

I'll try that tomorrow. I'm also going somewhere quieter. I don't think it helped me feeling like I was being watched by all the pro runners and traffic.

MeanderingMammal

I'd support the suggestion that you ease the pace as well.

Also https://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k

lisasp4

I shall try a very slow pace tomorrow.

spenceeyp

Just keep at it! The fact you have the first day a go shows your willingness to do it!

pursuit95

i decided to walk at least 5k per day rather than run for start. Works magic and been doing that for 2 weeks now. I did 14k (day off so why not) exhausted yes, but hey there is another day tomorrow. And another 5k to go

KatieMusselwhite92113

lisasp4 wrote: »

Day 1 of couch to 5k (C25K)

I couldn't even finish half of it properly. I managed two sets of running before my chest started burning and I felt dizzy.

I'm way more unfit than I thought.

I walked the rest of the way.

Tomorrow will be better!

I'd ask for tips but I think I just need to keep at it and not give up just because I couldn't do it on my first day.

The fact that you didn't quit is really most important and very admirable! I started couch to 5k a few months back and had to quit around week 5 or so due to some health problems. I am starting again with couch to 10k and the first half of it is the couch to 5k program. I'm going to send you an FR, I'm doing day 2 tonight!

Tubbs216

3dogsrunning wrote: »

Number 1 recommendation is slow down. Most people still try to do it too fast. I don't care if you are running slower than you can walk.

This, again and again! I currently run at 4mph - I could probably walk faster, but at that speed I find I can chug along for 30 minutes, which is amazing to me.

lisasp4

I took everyone's advice to slow down and what a difference it made. I completed the whole of day 2 without stopping. It was still horrible and really hard but slowing down made it do-able.

My bum and thighs are killing me now!

Also, I noticed I hold my breath when I run which is probably why I was going dizzy. I focused a lot on my breathing which also helped me tonnes.

So proud of myself.

beachhouse758

Yay! I'm so happy for you

suruda

Nice work! The program is meant to build slowly so don't worry if you have to repeat days in the middle!

NanzyBoek

Nice!