Not sure how to start

ranmalih

Hi all. I'm just starting out on my fitness journey, losing 5kg with diet alone and now looking to add the exercise. I tried the C25K app yesterday and discovered i can't even run a whole 60 seconds at a time(and you can forget conversational pacing). Any advice? I'm only 28, it seems like it shouldn't be this hard!

Philtex

I'm a big believer in C25K, but maybe you should try walking first. Maybe 30 minutes three times a week?

ranmalih

I do a 20min walk twice a day (walk to work and back) at a fair pace... just can't seem to jog or run. It's encouraging to hear that you believe in C25K though!

JeromeBarry1

With C25K, I advise that you start at the beginning and do it on the schedule it has. Don't try going faster, and if you can't accomplish a stage as adroitly as it suggests, repeat it the next day.

dustbringer

I love c25k! It really worked for me and others I know, though now I'm all about heavy lifting and don't do so much running.

Here's some advice I saw for if the first week is too much:

What if I can't complete the first day?

If you can't complete the program's first week, then add the following to the beginning of your program:

Week -1: Do a 5-minute warm-up walk. Run 30 seconds, walk 60 seconds. Repeat the run and walk. Do a 5-minute cooldown walk.

Week 0: Do a 5-minute warm-up walk. Run 45 seconds, walk 90 seconds. repeat 3 times. Do a 5-minute cooldown walk.

Complete each of the above 3 times in a single week and then, either a) move onto week 1 or b) complete "Week 0.5" below

Week 0.5: Do a 5-minute warm-up walk. Run 60 seconds, walk 90 seconds, repeat 4 times. Do a 5-minute cooldown walk.

ranmalih

dustbringer wrote: »

I love c25k! It really worked for me and others I know, though now I'm all about heavy lifting and don't do so much running.

Here's some advice I saw for if the first week is too much:

What if I can't complete the first day?

If you can't complete the program's first week, then add the following to the beginning of your program:

Week -1: Do a 5-minute warm-up walk. Run 30 seconds, walk 60 seconds. Repeat the run and walk. Do a 5-minute cooldown walk.

Week 0: Do a 5-minute warm-up walk. Run 45 seconds, walk 90 seconds. repeat 3 times. Do a 5-minute cooldown walk.

Complete each of the above 3 times in a single week and then, either a) move onto week 1 or b) complete "Week 0.5" below

Week 0.5: Do a 5-minute warm-up walk. Run 60 seconds, walk 90 seconds, repeat 4 times. Do a 5-minute cooldown walk.

Thanks!!

LKArgh

ranmalih wrote: »

Hi all. I'm just starting out on my fitness journey, losing 5kg with diet alone and now looking to add the exercise. I tried the C25K app yesterday and discovered i can't even run a whole 60 seconds at a time(and you can forget conversational pacing). Any advice? I'm only 28, it seems like it shouldn't be this hard!

Start with figuring out what you enjoy. There is no special exercise routine that is the best, the best exercise for you is the one you like doing.
If you cannot run at all but want to run, slow down. Slow down to slower than walking and keep up with c25k and be patient.
If you do not like running and prefer walking, just go out and walk, it is exercise and a very efficient one.
Or dance. Or get a bike. Or join a gym. Or figure out if there is a sport that looks interesting. Or a pool nearby.