Struggling with Couch to 5k
melonmoo91
Posts: 19 Member
I have started doing couch to 5k but am finding it really difficult! I have already done week 1 twice now and still don't feel ready for week 2 I still am really struggling to run for 60 seconds! Any tips?
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Replies
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Slow down. Decrease the speed, if you're on a treadmill or outside, and try running at a slower pace. The program is not about speed, at least not right now. You can worry about speed later, if you want, or never if you don't.9
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Slow down, it doesn't matter if it is slower than your walking pace just slow it down.1
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Ditto the above.
I spent the first 2 weeks 'running' slower than I was walking, but the difference in motion really was not making it easy for me.
You get used to it and find a rhythm that will work for you. And repeat the weeks as often as needed, that is what the app is for.
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I'll fourth the call to slow down. Slooow like molasses I did it with my dog and used to joke that he would run out to the end of his leash and then stand still as I slowly ran to catch up with him. A month after I finished C25k, I did my first 5k and my finish time (all running) was 42:XX. When I mean slow, I mean slow. 5
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Yep, run slower.
Can you walk for half an hour comfortably?0 -
For what it is worth, I have run an entire 10k and parts of half marathons and my running pace on the treadmill is around 4.8-5.2. (I can generally increase it during the run.) Outside its a little faster, perhaps 5.5 mph.
When running outside, to help me focus on my pace and not go too fast, I set my running app to announce my pace every 1/10th mile. Having it repeated to me so often, roughly every minute, helps me know I'm not overdoing it.0 -
My run is no faster than my walk at the moment!! I can comfortably walk for miles ive always walked alot! Im doing it in fields do you think it would be easier if i stopped running in the fields so the grounds flatter??2
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melonmoo91 wrote: »My run is no faster than my walk at the moment!! I can comfortably walk for miles ive always walked alot! Im doing it in fields do you think it would be easier if i stopped running in the fields so the grounds flatter??
Running is 90% mental, so some of it might be in your head?
Even ground may be helpful to start off with, yes.3 -
melonmoo91 wrote: »My run is no faster than my walk at the moment!! I can comfortably walk for miles ive always walked alot! Im doing it in fields do you think it would be easier if i stopped running in the fields so the grounds flatter??
I might not be the popular vote on this idea, but maybe try something different... How about cutting your 60 second runs to 30-45 seconds?3 -
for some reason the time thing made it hard for me, so I altered the program for distance instead of time. instead of running for x number of seconds, I ran for a little bit further distance each time. I kept the pace very slow, and used that time to develop a good running style.
I can run 5 miles now.3 -
melonmoo91 wrote: »My run is no faster than my walk at the moment!! I can comfortably walk for miles ive always walked alot! Im doing it in fields do you think it would be easier if i stopped running in the fields so the grounds flatter??
It's worth a try.0 -
I agree with others who have suggested to run slower. Also, running on dirt / grass will take a lot more out of you than running on roads / sidewalk / etc. They say it's better for your joints, but it tires me out and slows me way down, so I stick to hard surfaces with good running shoes.3
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If it makes you feel better, my first week I ran 15 minute miles whereas I can walk a 16 minute mile very easily.
Like @bcalvanese the time thing was hard for me, so I altered it. I'm only in week 5 but I'm now doing a 13 minute mile with ease. Which still seems slower than death!0 -
Here's my advice. Slow down on your runs and just move up to the next week anyway. I didn't feel ready to move up any week back when I did C25K, but did it and ended up running better than I thought I would. You are stronger than you believe you are,9
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I'm agreeing with maddymama. If I completed the workout, even if it half killed me, I moved on to the next week. If you're not completing it, that's one thing, but if you are completing it and it's just uncomfortable, then I'd suggest moving to the next week. It's meant to be challenging. I struggled with most weeks but kept moving forward and I'm in week 8 now. BTW, I ran a 5K on Sunday -- the whole thing -- when the furthest I had run until then was 2.49 miles. You will surprise yourself with what you can do despite not being ready.7
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I started running and focused on increasing distance. After I was happy with distance and felt strong I worked on speed. After a while I realized that I just enjoy running so don't worry about speed anymore.4
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I did all the weeks multiple times. Probably not what you want to hear but it took me three years to build up to running a mile nonstop but within six months of that I was going ten miles, no walking. I did eventually switch from time to distance as well. That really helped mentally to tell myself if I go past that certain point it's the farthest I've gone. Good luck!4
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melonmoo91 wrote: »My run is no faster than my walk at the moment!! I can comfortably walk for miles ive always walked alot! Im doing it in fields do you think it would be easier if i stopped running in the fields so the grounds flatter??
I'm a trail runner, so in perhaps biased. Running of road has significant other benefits but if you need the confidence boost then do some of your runs on a flatter surface.
If echo the pacing advice from others, if your struggling then slow down. You may feel slower than walking, but you're conditioning yourself. I recall my second trail HM, toughest race I've done, where my power hike was faster than some runners. Didn't diminish what either they, or I, were doing to climb that particular hill.
What if also suggest is that if you are completing the session, move on. No need to repeat weeks unless you really aren't getting there.0 -
What is your running technique like? I found myself running in a walking fashion, e.g.: I put my heel down first and rolled my foot. Biiiiiiiiig mistake! Bounce on the ball of your foot.
And breathing: breathe slowly. In through your nose, out through your mouth.
But yes, run even more slowly: just a slow bounce, you should bounce up rather than forward. I would recommend you read some articles on running technique. Doing that really helped me.
Remember: it is mind over matter, which is why C25K is so good because it allows your mind to adjust at its own pace.
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I started with a pre-Week 1 routine of running 30 seconds, walk 4. That built up my endurance to the Week 1 schedule of run 1 minute, walk 4 minutes. I ran slowly on a flat surface and told myself that I had all the time in the world to complete my run. And I made myself move on to Week 2. I can't imagine how more challenging it would be to run through fields vs. a running path or trail. Good luck!0
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I had to do the same thing. I just couldn't start and stop so I would just increase the distance a little each time.bcalvanese wrote: »for some reason the time thing made it hard for me, so I altered the program for distance instead of time. instead of running for x number of seconds, I ran for a little bit further distance each time. I kept the pace very slow, and used that time to develop a good running style.
I can run 5 miles now.
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I did week 1 (x4), then just moved onto week 2. The app is designed to work for the most amount of people, but doesn't work for everyone. I decided to move onto week 2 after week 1 no longer seemed like I was dying. Go at your own pace and decide to move along with the program when you feel ready. I'm using the app as a guide to start running, not necessarily to run a 5k. It's a good motivator.0
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The hardest run I've ever done was the first minute of C25K. That's still true 2.5 years and three half marathons (and a lot of shorter races) later. It gets easier.
It may help not to think of C25K as ensuring that you can run 5k in 30 minutes, which is the impression some programs seem to give. C25K will just teach you to run for 30 minutes. I didn't finish my first 5k in that time--I took closer to 45 minutes. In fact, I still haven't achieved a 30 minute 5k.
The moral of the story: it's okay to go slow.5 -
The hardest run I've ever done was the first minute of C25K. That's still true 2.5 years and three half marathons (and a lot of shorter races) later. It gets easier.
It may help not to think of C25K as ensuring that you can run 5k in 30 minutes, which is the impression some programs seem to give. C25K will just teach you to run for 30 minutes. I didn't finish my first 5k in that time--I took closer to 45 minutes. In fact, I still haven't achieved a 30 minute 5k.
The moral of the story: it's okay to go slow.
This. When I first did C25K, I was hung up on the 10 minute mile. I was running for quite some time before I could reach that goal. I also agree that the hardest part of running is the first half mile: the first half mile you ever run, and the first half mile of every run. That was true for me no matter how long my run was, and my longest was 15 miles -- sometimes I just had to push through those first 5 minutes before I began feeling like I could keep running.
So slow down and hang in there.4 -
melonmoo91 wrote: »I have started doing couch to 5k but am finding it really difficult! I have already done week 1 twice now and still don't feel ready for week 2 I still am really struggling to run for 60 seconds! Any tips?
Have you completed week (1) but are just worried about week (2)? If you can you should move on. As said above a lot of it is all in your head. Focus on starting to run on the beep every time and set yourself some goal like "I can make it to that tree or post" or even " I'll walk in 10 more steps". It's all about pushing yourself a just little bit further every time.
If you can't complete the first week I'd suggest walking a little further and build up your endurance that way.
It is ok to go slow. "I maybe slow, but I'm passing everyone sitting on the couch!!"
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Running is a gait, not a speed. It's not just a faster version of walking (that's power walking), so it truly doesn't matter if your running speed is slower than your walking speed. You're practicing an entirely different skill. Slow down, be patient with yourself, and give yourself time to learn the new skill.5
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Use a HR monitor. Sometimes your head will trick you. Running feels weird now, but maybe you're ready to move on.0
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Don't run! I really love the couch to 5K program, but starting out inexperienced people running is crazy, and a prescription for failure. Walk rapidly instead. Walking rapidly is not a fail! In fact, walking is not a fail. Approach this a little bit more slowly. Eventually you will feel your body sort of urge you to run a little bit. It'll feel like the right thing to do. And it may be that when you get that feeling, you'll only be able to trot along for 10 or 15 seconds. That's OK! Run as far as you can comfortably, and then drop down to walking rapidly for the remainder of the Time. You'll pick up your pace. But you'll only pick up your pace if you are still getting on the road.
Slow down and treat yourself gently.0 -
Running is a gait, not a speed. It's not just a faster version of walking (that's power walking), so it truly doesn't matter if your running speed is slower than your walking speed. You're practicing an entirely different skill. Slow down, be patient with yourself, and give yourself time to learn the new skill.
this this and this.
running is having both feet off the ground at the same time. It is not a speed. When I started couch to 5k I walked at around 3.8mph and ran at around 4.2mph. If you are struggling with maintaining the running portion then slow down. Maintain the gait of running, keep your steps beneath you and short if you have to to maintain that gait, and keep it slow. If you keep it slow you'll find that when you hit the 20 minute continuous run, you'll make it to the end of that run. Repeat weeks if necessary, but don't constantly repeat them - so for example if you are REALLY struggling maybe repeat week 1 twice, same with week 2, but then see if you can progress as the plan intends.
and go slower. Don't walk, run. Use your gait.1 -
melonmoo91 wrote: »I have started doing couch to 5k but am finding it really difficult! I have already done week 1 twice now and still don't feel ready for week 2 I still am really struggling to run for 60 seconds! Any tips?
Keep going! Don't give up. Anything worth doing is going to take time. It takes a bit to build up your lung strength. I personally "sing" (or lip sync) during my run. Why don't you find a really jammin' tune and try a slow "trot" during it? That way you have a goal of finishing in whatever time the song lasts for. Good luck! I'm rooting for you!3
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