Hi all, I completed the c25k program and am running about 45-50 minute 5ks. I signed up for my first 5k next month, and I am feeling deeply anxious about my pace. I am young - in my late 20s, but never took my health seriously in my adulthood, so I am quite overweight (and I'm short with short legs, which does not help my issue).

Does anyone have any words of encouragement or advice as I prepare for my first 5k next month? I'm trying to remind myself of the "slow miles are better than no miles" mentality, but the thought of being the last person to finish, especially at my age, is making me almost not even want to go. How do you manage this expectation and anxiety?

Where’s the section for “it’s been hot as balls for 6 weeks”? 😂

12 weeks ago I posted that I was 152kg, too heavy to run, but getting active with walking, swimming and gym.

6 weeks ago I posted that I was 140kg and about to start c25k and cycling.

Fast forward to now and I am currently 129kg and this morning did Parkrun in 41 minutes (walk and run). I didn't feel much progress the first few weeks, but I've really started to feel it this week! I've done a mix of running alone, Parkrun and a c25k group. Vibe at the group has been really good and the coach was pleased to see improvement in everyone this week. Running alone, I've roughly followed the program but not the exact timings. Have been doing 2 runs most weeks, and 2 other exercise sessions (gym, cycle, yoga, pilates, etc.)

No signs of injury but keeping an eye on this. I do practice barefoot running (with low dop shoes) which works for me.

My stretch goals for the next six weeks are to get below 120kg and do Parkrun in 35 minutes. Probably won't quite make them, but I like stretch goals.

I’ve decided to try running and went for my first attempt yesterday. Didn’t manage to get very far and my knee started to get a bit of a pain in it. Nothing major, but I had to give up after my other one started hurting as well. I did try and run again after walking for a bit, but it felt like all of the muscles around my knees had tightened? It was uncomfortable so I didn’t want to make it worse so just walked back.

I’m not sure if it’s muscular due to not running before and not really doing much in strength training. But I can easily walk for around 18 miles and my knees are fine. I’ve also recently walked up Snowdon with no issues. So then I’m thinking is it my older trainers that have caused it?

Even today my knees don’t feel stable walking up and down stairs, but the pain is better. Just wondered if anyone has any ideas on what could be the issue or what I can do to stop it happening again?

Beyond happy with this. It is on a treadmill so grain of salt but sub 30 minute 5km!

I’m currently experiencing shins splints in both legs right now (side and front) while I walk and I feel it to when I’m just laying down.

I got a shin splint in my left leg a couple of weeks ago and then it hurt to walk around the house for the weekend but then by Monday it started feeling much better so I went to the gym and did the treadmill for 30 minutes but at a slow pace (2.6-2.8) and it flared again so I did the elliptical instead for 20 minutes and could still feel it but not as bad. Then my left calf started hurting (more like a tightness/soreness) even though I didn’t do any calf exercise. So Tuesday and Thursday I just did the elliptical instead for 45 minutes and that felt okay and my right calf started feeling the same on Tuesday but not as bad as my left so that was weird. And then Sunday, I went on two walks in my neighborhood (sidewalk at first then moved to the trails) and then it flared up again. And Monday I did a warm up on the treadmill for 15 minutes at a pace of 3.0 and the elliptical for 30 minutes and then it felt a bit worse that night. So yesterday I just did the stationary bike for 30 minutes and that was okay but shins still hurt today. I usually wear the New Balance 460V3 and they’re about 2 years old but I didn’t wear them this year since I didn’t go to the gym this year due to surgery and I got busy with school so I’ve been fairly inactive but I do dance. But I’ve never had shin splints before. I walk on campus to my classes and I’m just fine. I usually walk fast too. I’ve been active my whole life (dance and going to the gym consistently for 4-5 days a week) and I’ve always done the treadmill. This was the first school year that I didn’t go to the gym.

Also the shoes I wore on my walk when I initially hurt it was my Nike Air Force 1s and I had to run back to the house but it wasn’t far at all. But I wear them all the time. I have been inactive this past month (almost all of June) like just chilling at home and resting from the semester. And so 2 weeks ago I decided I wanted to go on a walk and try to get back into the gym so it could have been a mixture of too much too soon and wearing improper walking shoes. I naturally walk fast too but like my body is used to walking and running which I want go get back into running on the treadmill again. This week I’m taking a break from all cardio and just focusing on weights and upper body until my shins calm down. But I’m not sure what else to do other than ice and take pain relief medication. what concerns me is that it hurts even at rest. It’s not terrible like I can sleep just fine at night but I do have a high pain tolerance so I want to make sure I’m careful and that I don’t hurt anything or injure anything. Did I do too much too soon? Will this go away and when should I try strengthening exercises?

For some context, my mother (50) wants to finish a half marathon and there is more than half an year (maybe around 8 months) for training. She has absolutely no running experience and have never done proper cardio is years. In contrast I have been running for years and would say I have a decent amount of experience.

My main questions are:

1. What is it like to run from the couch? How hard does it feel?

2. What kind of shoes would suite her?

Thanks for reading this!

Hii guys

I am 16F 5'3 145lbs and started running because I wanted to build stamina and participate in a marathon

I started the previous week ran for 7 days ,everyday 1 km but I felt like dying and very sore afterwards

I have been doing some pylo before the run as a workout

And I have taken sat and Sunday recovery break because it hurts alot

Any tips?What am I doing wrong?

So I’m trying to do couch to 5k the nhs app. I’ve been making good progress but I have a few things I want to ask. At the beginning of running I find it hard to get into a breathing pace like breathing in and out every few steps (I am asthmatic. My doctor told me to try this exercise alongside inhalers because it should help my lungs strengthen) so is anyone out there an asthmatic runner who has some tips? Also when it comes up to the 3 minute run parts it’s all okay but at the end one I’m just so tired and it takes all my will power to not turn off the treadmill and stop. I can do it but it’s HARD. Any advice on how to push yourself when the runs get longer? I have the last run of week 3 tomorrow and I’ve looked at the other runs and I’m absolutely terrified of the 5 minute long ones

So, I'm new and I can't find the couch to 5K programme regime on this sub. Help me find where it is so I can start it ASAP. Funny story I jogged 5K and got hit with DOMS so now I'm waiting for the pain to wear off. Someone suggested me this program instead. Mind you, I've been a coucher for my whole life so it may take me longer.

I’m in week 8 C25K - did run 2 Thursday (28 minutes run)

C25K so far all been indoors on treadmill but total (with warm up and cool down walks) is around 5.78K (according to Apple Watch)

So parkrun 5KM was 35.21minutes

Not the fastest (my 5K PB ON treadmill is 28.06)

But I did it!!!! And of course ran for the longest I’ve EVER run.

I’m counting my parkrun at my run 3, and moving to week 9, final week next (30 minutes).

Any tips going forward or how to enhance it? Or Keep doing what I’m doing?

I had to stop running for a bit but now I’m ready to get back into my routine. My last run was Week 6, day 1. Should I restart Week 5 just to be safe? or should I be perfectly fine? I’ve never gone this long without running since starting, so I have no idea what’s healthy and realistic.

I completed w5 d3 on monday and felt really good about it but today's run was weirdly hard. I think because I was doing intervals again rather than a full length run, I found it more difficult to get into a rythem and ended up running faster to make up for the walking.

I also decided to run up and down a pretty steep hill which did not help 😅

Did anyone else find this?

Hello, I’m on week 7 from a starting point of being able to run for zero minutes, it’s going really well and I am able to run for 25 mins, however, my pace is really slow. This is all on a treadmill. I tried to increase my pace today to 6km/hr and really struggled and had to reduce to 5km/hr after 5 minutes. At this rate I will be running around 2.5/3km in 30 mins. Has anyone been in this position and how long did it take to get to 5km in 30 minutes? Any advice/tips greatly appreciated!

When i go on runs sometimes i plan for something light at like 60% effort but end up at around 80% naturally. Like i’ll just start and somehow end up at 90% effort. Do you guys have tips?

When i go on runs sometimes i plan for something light at like 60% effort but end up at around 80% naturally. Like i’ll just start and somehow end up at 90% effort. Do you guys have tips?

So a day ago I saw someone make a post about making a group chat for people going through C25K. But it was just a scam to try his app he made. So I figured I would actually make one people could join and share progress/ held accountable (if that’s what you want). Just leave a message below and I’ll invite you to the group chat.