Beginner at running

lucylocketlostherpocket32
lucylocketlostherpocket32 Posts: 19 Member
in Fitness and Exercise
Hi
I've recently started the 5k running app which I love but I'm not sure what to do. I'm new to running/exercise which I'm building on but I'm struggling to do even the first week day 1!
Im on the second week of doing it I've just kept doing the first one and I can now manage the 60seconds of running but there's 2 at 90seconds which I can't yet do, so do I just keep doing it until I can do it then move on to the next day or do I move now and start building towards the next one?

Replies

  • jenngitch
    jenngitch Posts: 190 Member
    I had trouble with a week and I just repeated that week until I could complete it, then moved on. good luck!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    you can try the next one
    or repeat.
    it's up to you.

  • lucylocketlostherpocket32
    lucylocketlostherpocket32 Posts: 19 Member
    Thank you I will keep going at it
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Run slower if you can't sustain the pace for 90 seconds
  • filovirus76
    filovirus76 Posts: 156 Member
    Run slower.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    Run slower. I started by doing a lot of walking. Don't give up. It gets easier. And addictive! Good luck!
  • VioletRojo
    VioletRojo Posts: 597 Member
    Run slower. Even if it feels like you're already running super slow, slow it down some more. And repeat weeks as necessary.

    Keep trying, you'll get there eventually.
  • Unknown
    Unknown
    This content has been removed.
  • liftinggoddess123
    liftinggoddess123 Posts: 469 Member
    C25k app!
  • blues4miles
    blues4miles Posts: 1,481 Member
    Run slower. You should be able to pass the "Talk Test". You should be able to speak and communicate sentences without gasping for breath.

    Repeat weeks/days as needed. I did. It will only make you stronger / build a better running base.
  • CompanionNerd
    CompanionNerd Posts: 17 Member
    I would also suggest to start out with a lot of walking. I started out being able to run about 1/8 of a mile and it was very difficult. So, instead of running I decided I was just going to work on walking. I walked 5 miles a day, 6 days a week, sometimes in 2 -3 shorter sessions and then one day I decided to run just to see how much farther I could go and I ran 5K! Granted that 5K took me a while. Go slowly and build up to it.
  • kea9f
    kea9f Posts: 27 Member
    I have the same problem. It helps to use a treadmill where you can monitor your pace, but last last night for instance, I did one of the week 6 runs I think, and I didn't make it all the way through the first running period. I monitor my heart rate and it was up to 190, so I switched to walking. When that happens I ignore the app and run as much as I can without feeling like I'm going to die for the rest of the time period, and then do the same workout again until I can make it through.

    Don't get discouraged though. Becoming a "runner" is on my bucket list and I've been struggling with it for years, because it's so easy to get discouraged. Progress is slow, and "beginner" runner workouts are almost always geared towards people who already have a certain level of fitness. If you look closely, many have disclaimers to that effect (like Shape's for instance). Couch to 5k advertises that it's for true beginners, but really it assumes a certain level of fitness. If you don't have a lot of cardio strength, it'll take a while to work up to it. It helps me to remember that your heart is a muscle and, as long as your heart rate is elevated but below 80% I think it is, you're training it for more endurance. So you ARE making progress, it just doesn't feel like that. Anything above that though is anaerobic exercise, which doesn't have the same benefits as a lower heart rate, and if I'm remembering correctly, doesn't actually build endurance. Plus it's horrible.
  • ssakcik
    ssakcik Posts: 121 Member
    I'm on week 3 day 2... I couldn't do week 1 day 1 without stopping short of the 60 seconds run... I can now do the 3 min run... Don't give up, each week I think there's no way I can do next week's intevals and yet so far I've managed... It's amazing how quick you improve... And I'm terribly unfit lol
  • lucylocketlostherpocket32
    lucylocketlostherpocket32 Posts: 19 Member
    Thank you for all your replies!
    I wear my Fitbit to track everything and my heart rate has improved a lot so I know it's working.
    I don't ache after like I used to its just my breathing some of it is prob my lungs as I was a very heavy smoker but have given up for 8 weeks now so I will keep going, just wasn't sure if I need to keep doing the same run until I find it easy or moving onto the next one to push myself.

Categories