NHS Couch to 5k - Fitness Phobes Anonymous

I think I might have to give this a go.. My fitness is terrible after years of being a coach potato!

If you download the podcast, presumably you can't listen to music at the same time?

I'll probably do this indoors on a treadmill but how do people manage the speeds? Whenever I've tried to run in the past (and failed miserably) I can never tell what kind of speed to run at and can't seem to find my comfort speed - always end up wildly ranging between 5.0 and 9.0 mph (or kmph?) and then giving up..

I've never been a runner, the furthest I've ever run was 1 mile in about 10 minutes, a couple of months ago. I tried the C25K program last year but gave up after a couple of weeks. I'm going to start it again soon, I'm just wondering how fast I be running? On the treadmill I usually run at 11-12 kmph (I think it's kmph, given that I can still walk when the display says 7) - that's the speed I want to be running at in the end, but would it be better to start slower and work my way up?

12 kph is a very good pace for a beginner so may as well give it go. You may find the first few runs a big difficult at that pace but you'll soon build up stamina with. Key is just to keep going with the plan.

Any ideas on how I can avoid injuries on this programme? Made it through week 3 and by then i had managed to pull my groin and develop shin pain to the point where it was incredibly difficult just to walk after a run.

I'm considering starting up again as I'm all right now, but I'd like some tips... I'm massively unfit (I weigh 90kg and I'm 162 cm, turning 22 this year) and I try to train but I usually start too hard and end up getting some kind of injury no matter the exercise I do. Any tips to strenghten my muscles in my knees and calves especially would be very appreciated as I think running is super fun and I'd like to be able to do it regularly

If you download the podcast, presumably you can't listen to music at the same time?

Do you have a bike? You could start by cycling a few days a week and running twice - I find cycling to be lower impact.

Bike seems like a good idea or even swimming.

Do you have decent enough running shoes is another consideration? Othewr thought is if you have access to one maybe try it on a treadmill first as its lower impact than running on a road.

I wouldn't say you need fancy fitted shoes, I've read in various places fitted shoes are actually worse for injuries compared to those who run with less protection.

Although thats open to debate, I got a pair of Asics off Amazon form about £60-odd. You could get a set for just under £50. That's if you don't already have proper running shoes.

I've decided that I'm going to try and do most of the program outside instead as eventually, I want to be able to quit the gym and just run outside instead; so I'm guessing it'll be most beneficial to start running outside!

There's a 5 and 10k race for life in my area in July - I really want to be able to enter the 10k one by then! Anyone think this is too optimistic? lol.

I would definitely advise running outside! It is way less boring, I would not run if I was doing it inside a gym where all you have to go by is time!

As for the 5 / 10 k, it depends on your basic fitness. When I started I REALLY struggled to run for 60 seconds - I finished the plan in October and now run 4 miles consistently 3 times a week. I too would like to enter a 10k in the summer. Hopefully you're fitter than me from the start though and you may find the progress quicker and easier! Good Luck!

Is anyone doing this? I'm on W2D2

I was on the same as you but I'm really ill at the moment, gutted I'll have to start again! Hopefully be back at the gym in a week or two


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We'll probably be on the same again at one point or another, I'm slacking! The end seems quite far off atm but I'm excited after hearing all the positive successes from people who struggled to go for even 1 minute and are regular runners now!