C25K Day 1 nearly killed me

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!

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.

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.

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.

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!

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!

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!

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.

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.

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

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.

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.

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.

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.