C25K Day 1 nearly killed me

joolieb1

anyone else doing C25K? I haven't been sitting on the couch for some time (walking, cycling, step aerobics) and I found Day 1 really hard, more challenging than a 20 mile bike ride. Does it get easier and when? Need to do something on top of cycling to get fit!

Piqueaboo

I've done C25K and am currently doing C210K - trust me, it gets a lot easier if you stick to it!! I remember week 1 vividly, I thought I was going to die, but then throughout the week I did it twice more, and the third time it was a breeze - I am confident the same will happen to you! This is my favourite running program (I hate running!!) so keep it up and you will be so proud when you reach a milestone!

karisrunning

It does get easier, just keep at it. I also went through those days when I thought, what have I gotten myself into.. just take your time, make sure you are not over doing it (to avoid injury) and keep it going. Consistency is key..after a week you'll be shocked how much you have improved. I never thought I could jog in my life! Hopefully you will find it enjoyable when you find your rhythm. Good luck and have fun with it

cyronius

If you can do a 20 mile bike ride, but struggled with Day 1 of C25K, it sounds like you were running way too fast. Jog, don't sprint. If you can jog slower, you're not jogging slow enough. Speed will come later.

litsy3

+1 for run slower. It shouldn't be that much faster than walking pace at first.

Alatariel75

I'm in Week 1, I've started it a few times but things intervene, most recently a chest infection. But today I did it at lunch and it was pretty brutal. I totally agree with going slow. Today I noticed that I did pretty much the same amount of steps and covered the same ground as I do on my lunchtime walk, maybe only 5 mins faster.

Also, remember it is using different muscles and is higher joint impact than a bike ride, so it will feel a lot harder than a ride, if you're used to riding.

mangrothian

The amount of force it takes to get your body off the ground in a running motion rather than a walking one takes a lot of energy, and the muscle requirements are slightly different to walking. It took me months of fast pace walking and elliptical to get to the point where my joints would even allow it.

Saying that, week 1 is a total PITA, but you'll find you'll improve in leaps and bounds. Don't rush it, and never be afraid to repeat a week. Also, ditto on the running slower. I used to call my workouts a walk/shuffle, because that's what I felt like I was doing.

I find it helps to get some of your favourite faster beat tunes to listen to whilst you're running. Helps you keep up a groove.

kathryntyne74

Yes, it gets easier. The first time I went out, I came back a horrible heaving sweaty heap, feeling like I might just die. Nine months later I ran a half marathon. I'm unfit now but I've never had to go back to run/walk since working through C25K about 15 years ago, it teaches you how to breathe and modify your pace to suit the environment and your level of fitness. Just keep at it, 20 minutes, three times a week, and by the time you're jogging for 5 minutes at a time you'll be just fine.

oh_happy_day

Yes, it does get easier. Sometimes I run at snails pace but I keep moving! Good for you for doing it! Keep at it!

kindrabbit

I will repeat what everyone has said - it does get easier. The amazing thing about CT5K is that it works physically and mentally. Right now you are thinking 'that was tough but I did it'. The next session will be just a tiny but easier and the 3rd one a tiny bit easier still. Every time you think there's no way you can run further you do. I constantly amazed myself when I thought I couldn't run for another second but I stuck with the programme and did what the lady in my ear was telling me. I went into my Monday run thinking there's no way I'll do this and by Friday I was thinking I'm going to do this!

You totally can do this, we all know you can do it, because we have been there and we did it too!

hanknitspip

I'm on week three and it is getting easier whilst still being challenging, by the end of the programme we will be running for 30 minutes, brilliant. The pace is brilliant and keeps you motivated. Stick with it. You can do it.

kellyship17

Don't give up, it will get easier as you build your endurance up! I did C25K and am now training for a 15K, so that's a little proof that if you stick with it, it will work. Keep telling yourself "I can do this!" even when it's really tough. I do that every time I run!

joolieb1

Thanks! I have been active for around 2 months now so it took me by surprise that day 1 of C25K was hard. I was still breathing well but just felt very tired when I got home. Still want to cycle but have some nerve damage in my hand so allowing that to recover. Need a good calorie burni

mhooge

I'm starting this too. I used to run a couple of years ago but I did it on my own- as in running from fire hydrant to fire hydrant. Lol. But now I'm going to use this app. Please add me for support!

cyronius

joolieb1 wrote: »

Thanks! I have been active for around 2 months now so it took me by surprise that day 1 of C25K was hard. I was still breathing well but just felt very tired when I got home. Still want to cycle but have some nerve damage in my hand so allowing that to recover. Need a good calorie burni

How fast are you running in the run sections?

joolieb1

Very slow, just jogging wouldn't really call my effort running so far!

JMAI1002

Yesterday (Tuesday July 21) I completed Day 2, Week 1 of C25k, I've run before but am starting all over again, it appears. I found some free C25k Podcasts to listen to, they have music pre-selected which keeps the pace for you, and they're cheering you along the way with countdowns for each interval --- I've fallen in love with the W1 Version 4 of the C25k podcast by Chubby Jones (https://itunes.apple.com/us/podcast/the-chubby-jones-podcast/id286596177). Day 1 was harder than Day 2, Day 2 felt bad until I realized I was feeling tired because I was at the end of the intervals lol. Keep at it!

Edjeep

On W1D1 i felt the same way, except I had just recently got up off the couch! I'm in to week 7 now, have repeated a few days where I had a gap and the first day back was a big one, but have been amazed at how I am progressing. Last night I ran for 25 minutes with no walking (well, warm up and cool down). I remember the first day when the routine jumped to "Run 20 minutes", but I made it. And I have made every day I started since.

Pay attention to your body, stretch and address any pain issues that come up. Early on I had some Achilles pain, and recently a tinge of plantar fasciaitis. Learn how to properly stretch and recover to avoid injury. If feeling something come on deal with it before it becomes and issue.

I'm thinking I might start looking for a 5K in August to seal the deal.

mandync5497

i am currently on week 8 day 1 and it does get easier. As everyone was saying you need to go slow... it really does make a huge difference. You can do this!

enterdanger

I agree with everything that everyone else said. I used this and currently run a 5k about 2 times a week now. I'm still a fat girl too at 5'3" and 190lbs. Anyway, the other thing I wanted to add was that I don't think 5 minutes is an adequate warm up time for a beginner. I used to walk 10 minutes and get loose, then stretch and then I'd turn the app on. 5 minutes is good for me now, but until I got almost to the end of C25K I needed the extra 10 minutes of warm up. Also, don't be afraid to repeat a week if you need to. I repeated most of them as I never really exercised a day in my life before I picked this up.

FabianRodriguez94

My legs KILLED me the first week. Stuck with it and finished with flying colors. Couldn't run a mile straight before C25k, now I can run 5-6 miles straight with no breaks or pain.
First mile that I ever ran without stopping; 15 minutes.
Today: 8 minutes.

C25k was one of the best things for my fitness journey!

Somebody_Loved

I'm in week 6 of c25k and will echo what everyone else has said - it does get easier! I absolutely love this program and have grown to really look forward to the workouts. I also agree with all those who said to slow down, listen to your body and don't hesitate to repeat days if you need to.

Also, not sure if this has been mentioned, but there's a c25k group and it's helped me tremendously. Good luck!

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

mwyvr

Just stick with it... you will improve. I promise, or your money back!

My case: started running when I was at my heaviest last September. I wasn't able to run even 1 km without stopping, wheezing, usually multiple times. Despite feeling discouraged I forced myself to get out and run 3 times a week every week and slowly built up the distance/time on my feet. By the end of December I'd reached 5km as a maximum run distance and run just over 200km. It felt like a lot at the time. I was very happy.

It's now July and I now run 200km or more every month. And I'm even more happy. My long runs now are 18 to 25km in length. It's a real delight to be able to head out and decide on the fly if I want to turn a run into a longer run and know my body will respond.

I'm 53 and have lost 75 pounds. Even though I've still got 15-20 pounds left to lose I feel absolutely great and am already quite fit.

All I did was stick with it, build slowly at first, and, as I gained capacity, challenged myself to do a little more. Anyone can do it.

SueInAz

I found week 1 so difficult that I ended up creating myself a "Week 0" and I only ran for 15 seconds at a time. The nice thing about C25K is that it does build up pretty slowly and you can repeat sessions if you really feel like you're not ready for the next one.

joolieb1

Thanks for sharing ur experience. I have just bought a new bike and a couple of weeks in, my hand is weak and i think putting too much pressure when riding, lost my confidence because I was building distance and speed nicely on the bike. So just taking it easy and cycling a little to see if I can improve with padded gloves and thinking about my style.

Building up my fitness with some running will be great as it burns calories and is a back up plan for me. Closest I ever did was on the treadmill before, 1 min running 4 mins brisk walking but think I was shocked with 60 seconds, 90 seconds as it was pretty intense. Will keep going and hope for improvement when I run next on Friday

SingRunTing

It will get easier, then harder, then easier again. Repeat.

Go slow and repeat weeks if you don't feel ready to move up.

You can do this, I promise.

mwyvr

Just don't be discouraged when improvement isn't there. Developing a base level of fitness and building your cardio pulmonary system is a process, not a one day to the next sort of thing. Keeping a log, or if you have a smart phone, have it keep it for you, will show you improvement over time measured in weeks not one session to the next. If you stick with C25K you'll definitely see major improvements as the weeks roll by, and this will help you with everything else you do including cycling or just working around the house.

BasicGreatGuy

Congrats on taking positive steps towards a healthier you.

Don't get discouraged with how hard week 1 day 1 was for you. Riding a bike works different muscles and is less intense than running or jogging, especially if you are running or jogging on asphalt.

1. Make sure you have good shoes (that aren't worn out or too worn in) that fit properly. If you don't that will lead to back soreness, shin splints, and general make it more uncomfortable running or jogging.

2. Weather can affect your running / jogging ability, especially if it is hot and humid.

3. Go slow. When first starting out, your jog should really be no more than a brisk walk pace at best. Snail pace is an apropos analogy. If you are moving faster than that, huffing as you are moving forward, making it all but impossible to carry on a normal conversation with a person next to you, you are moving too fast.

4. Try focusing on your breathing as you are walking and slow jogging. You want to breath from your diaphragm, not your chest. Breathing from your chest may feel like you are getting enough oxygen, but you really aren't, compared to breathing from your diaphragm. It helps if you can get into a regular cadence with your steps and your breathing, which is a lot easier to control and work on when you are first starting out.

On your non- app days, regular walking or cycling will be of great benefit not only to your overall fitness, but to your new running program (although it doesn't feel like a running program right now).

*** Make sure not to overdo it on your non-app days. Your body needs time to recover from the new load increase and foreign muscle usage you are requiring.

angelexperiment

You should not be out of breath or feel your heart pound. You should be able to talk. This is a pace thats sustainable. It gets easier. Your legs will get stronger and not be so bad. Make sure to do a little plyo if you can this helps so much and dead leg lifts (beginner) youtube. This helps so much and calf exercises and stretch before. Pretty soon you will run straight no stopping! It is a great accomplish ment and feeling! Good luck!

thankyou4thevenom

SLOW DOWN

Best advice I ever got was just to slow down. It doesn't matter how fast you go as long as it's faster than your walking pace. Also don't be afraid to redo weeks. If you feel that your pace is too slow to move on, do the week you're on again and again. You're building stamina with this.

joolieb1

Thanks for the tips, will keep going x