I COMPLETED couch to 5k and THIS is what happened…
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- Опубліковано 20 кві 2023
- the TRUTH about COUCH to 5K!
In this video, I share my personal experience using the NHS Couch to 5k app to recover from a long-term injury and get back into running. The app is designed to help beginners gradually build up their endurance and reach their fitness goals, but it can also be a great tool for injury recovery.
I take you along on my journey and show you clips of my progress over the weeks, including my struggles and achievements. I discuss how I modified the program to helped me get back to running without any repercussions after a session... for the first time in years!
I also highlight the benefits of the app, such as the clear and easy-to-follow instructions, the incremental increase in intensity, and the motivation provided by celebrity trainers. I share how these features helped me stay on track and avoid re-injury.
However, I also discuss the app's drawbacks, including the limitations of music integration but more vitally the lack of being able to tick off sessions not done following the app's guidance and also the lack of variety toward the end - not really setting up runners for things like speed work or tempo runs. Despite these minor issues, I highly recommend the NHS Couch to 5k app for anyone who wants to get back into running after an injury or a long break.
By the end of the program, I was able to complete a 30-minute run without pain or discomfort, which was a huge accomplishment for me - and since then have taken my long slow runs to over an hour and also got back to tempo and speed intervals. Overall, the NHS Couch to 5k app provided me with a structured and safe way to rebuild my fitness and confidence.
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Let me know if you’re planning to do it in 2024!!
This one: apps.apple.com/gb/app/nhs-couch-to-5k/id1082307672
Good luck!!
Started yesterday.
Awesome - how do you feel today?
Starting this tomorrow! Enough is enough of feeling so lethargic in my day to day life, bright young age of 25 at my heaviest weight yet and fed up of constantly feeling shi*te physically and mentally, hopefully a new beginning 🙏
Good for you, Oliver - couple of things I’ve learned over the years - if you’ll allow a little advice:
1. Don’t be too hard on yourself and try to do too much - humans can only cope with making two changes at a time - any more and it’s a house of cards - so just pick two things and focus on making g those a habit. C25k is one of them. Just pick one more and keep it simple - like - eating a bag of salad each day (or over two days) - and stick to that.
2. Related to 1 - motivation is high at the start but costs a lot of energy - focus on building habits and establishing them - make them easy to remember and do (visual cues like leave your running shoes out, make sure your kit is ready and washed at all times, do the runs the same time/day every week etc) and then you’ll do them for the rest of your life. Reduce the friction to doing it and it’ll become a habit.
Good luck man, I have so much faith in all our ability to make massive and lasting changes - and guess what? That’s all inside us - it doesn’t come from the outside world - it’s in you. Crack on, brother!!
@@1stElement super reply mate, thank you!
Your biggest enemy is not your body but your mind 🤯
@JakePage-mt7tl 100% true - it’s also your biggest asset!
How’s it going?
The C25K system is brilliant, I guess it's easy to forget how hard it is to start running, this system eases people in easily but allows a build that is sustainable and that hopefully builds a positive relationship with running.
Great review mate!
That’s exactly it - 100% - I wish (and maybe there is - obvs I didn’t finish the program ‘in app’ and did it on my Garmin, maybe the end unlocks a level… - there doesn’t seem to be much beyond LSR type runs at the end which is a bit of a shame - but it IS awesome and I’m so glad I’ve done it…
Long time watcher ( on TV) so never really comment. Love your channel and content mate. Like many I think it should have way more subscribers. Couch to 5k is the perfect stepping stone for a beginners pathway into running. ❤
Hey - thank you, that’s an incredibly kind thing to say and I’m clearly doing something wrong with my subs/watch time but it was never about that (although it’s becoming more important to get the channel to the next level really..!!) - it really is the best stepping stone - it’s been the best pathway for me… I can’t wait to run now..!!
Great review thanks. I came looking for a review thinking it was me who was missing some of the run start signals glad to know it's I'm not alone. Brand new to running and have a few issues but just finished week 1 day 2. Your review is very positive and inspiring i'm looking forward to seeing where this journey takes me.
Ah that’s amazing news and thank you - good on you - stick to it, tick them off and you’ll be into the longer runs before you know it - do me a favour - come back and let me know how you get on!! GOOD LUCK!!
@@1stElement Well i tried :D. I managed to get to week 3 but then injured my hamstring, recovered from that quite quickly and managed to do week 4 runs 1 and 2 but then made the decision i don't like running. I like walking as i can put a podcast on and just walk, clear my head and crack on but with running I'm just not enjoying it. Theres more to this story but I'm not keen on putting it on YT comments. I may try running and a park run at a later date, but for now it's walking and cycling.
Hey - well done - there’s no doubt running is more impactful than swimming/cycling etc - all should be well unless there’s a weakness or an imbalance that needs addressing - I speak as someone that went from injury to injury, gave up running, switched to weight training and hey presto - I could run injury free… how’s it going now after a few weeks?
After the course….join a small park run! I go to Aspatria park run. We are like a support network and community.
I do the five mins walk before and after. It’s great.
I think you can really trust in the couch to 5k program
100% this!! Did our local one yesterday as a family - I’ll be a paver for it mid June. Keep up the good work, Jimmy!!
There's always a higher hill! 😄
Thanks for the vid; it's nice to see an older role model for sports.
Hahaha - there’s always a higher hill for sure! Now then - role model… thank you… older… I’ll take it as a compliment :-)
Yup it was definitely meant that way.@@1stElement
love this mate, sounds like we need to make our own app. :) i alway love watching your videos. They always look great and your an awesome guy.
Bloody hell - thanks dude, that means a lot - I owe you so much for getting me back out and running again, I really, really do..!!
Where's your content gone buddy? Everything OK
@@maestegenduro hi ya work and home life just took over i will be uploading soon dont worry :)
Also look forward to it mate - you’re bloody ace!!
Cheers buddy, great video, very helpful. I've started the runners works C25k which I printed out and ticked off. Unfortunately I've got an Achilles injury at the moment due to getting too involved in my son's football training 🤦
Oh no! How’s it doing - is it getting better? What’s caused it?
@@1stElement I've been coaching my son's football team and got involved at a training match. Stupid at my age
Ah…!! Yep - classic - like the school sorts day, all the parents getting injured…! Hope you get fixed really soon - and stronger than before..!!
I've got a little holiday home in port eynon on the gower. Love it down that way 👌
Oh very nice indeed!! Wow! It’s such a lovely part of the world!
Jo wiley does the specific start/stop thing really well x
Ah that’s good to know!!
I've been following the app for the last 5 weeks. Just starting the endurance runs and feeling a bit daunted, but hoping it will go okay. I think the app is great, particularly for complete beginners like myself. I'll possibly re-do a run during the race I'm doing later this month, to help me through it.
At the beginning, I never thought I'd be able to run for more than a minute, but with this app you find you can do more than you think if you just follow the guidance. It is very good at helping you build your confidence, but ultimately, you have to be motivated to do it, as it does challenge you as a beginner and it's not always entirely comfortable.
Absolutely brilliant - it’s exactly what the apps for and yep - 100% it’s you that pulls your trainers on and gets out the door - good for you - please keep us posted!!
Just started this a few weeks ago having not really done running for 15-20 years. Nothing like jogging along the beach with Steve Cram in your ears. 😂
Oh YES!! That’s amazing! Good on you - nothing like one of the best runners in the world to cheer you on! Let us know how you get on! Keep it up!!
Thanks for this, just come back from my first run on week 1, so right now I feel dead, so knowing it will get easier will certainly make run 2 much easier to start
Can I (perhaps) be one of the first to congratulate you Adam? Well done! It will get more comfortable but don’t forget - you really don’t have to go fast and it’s literally all about consistency - that’s 100% what it’s all about! You have got this - come back and tell us all about run two and get some kudos!
@@1stElement thank you, I have completed run 3 this morning and therefore week 1, it was marginally easier, however the feel good factor afterwards is getting better so I’m using that to motivate me into week 2 and beyond.
@AdamJones291 oh YES Adam!! Well done mate! You’ve so got this! Can you back and ye us Joe you get on next week?
In my case I found the running itself didn't get much easier until later in the plan.
What I did notice though is that the recovery between each run gets much quicker.
@hotlush oh YES!! If you want to know how fit you are, look at your recovery! So depending on where you are on the plan - if you’re lucky enough to have a HR meter (Garmin of whatever) then see how quickly your HR returns to a certain point after each run!
I am half way through C25K and aged 61. Getting into it. It is sooooo helpful. Question is what do i do to keep motivated when I finish it?
I’ve just posted to your other comment but in regard to this I’ve been thinking g about this question and will make a video on it… most people seem to focus on running longer/further but let’s be honest - getting faster at 5km is fun - you don’t need to work up to a marathon… ok - I haven’t posted a vid for SO long now - but this will be my next one!!
C25K by Active gives you ques to run and ques to walk. I like it.
I love this review. C25K is a great way to get strated but the biggest issue is where to from there? You're looking fit and healthy which is really exciting to see. Great work.
Yep - and perhaps the app unlocks something once you tick off the runs in the app, but I didn’t do that - I’d be interested to know. It would be a shame if the emphasis is like the last three weeks - just run for longer… and thanks - I’m feeling better than I have in a long, long time..!!
Glad to see you observed the trig point rule 😊
I wouldn’t know how to ‘not’ do that..!
I was looking at this but my garmin also has a 5K beginner training coach.
Can’t vouch for that I’m afraid but good luck, whatever you do!! Stick with it!
im 19 calisthenics athlete, i want to do under 20min 5k is it possible with C25K?
To be honest it depends on where you’re at to start with - if you’re around 22-23 mins now then you’re better off doing low slow runs, interval sessions/hill reps and tempo sessions to get sub 20 - the whole point of c25k is to get people moving - sub 20 requires a very good vo2 max and that will require more specifics training
@@1stElement thank you for your advice, much appreciated
The coaches not actually telling you when you're meant to start is SO infuriating when the intervals are the whole point.
Right..?! I’m glad it’s not just me that finds this frustrating..! Maybe it’s years of coaches and coaching getting you started with a bang each time..!! Defo need that!
So what’s the App ? Thanks 🙏
It’s the NHS couch to 5k one
Got it thanks 🙏
@@BazGravettno worries - please done back and let us know how you got on..!!
It's easy enough to tick them off. Just have the app playing when you are doing something else & tick it off.
I could do that, yep.
@1st Element Endurance I had to do this. I started c25k, had to stop, then I re started. Initially, I didn't think about te-setting the ap. Ran the first run, then realised I could reset it & that's what I did. I'm in week 8, but I'm going to miss the guidance re timing: when to start running, etc. I don't have a watch and can't afford one currently.
Yep - defo could do with a little more functionality in regard to resetting/ticking off to be fair but that may just over complicate things - and it needs to be simple not to put people off… well done for getting to week 8 - you’re nearly there!! And I bet you have some amazing places to run near you too!
@1st Element Endurance I'm running in the fens: cheating really, but in my defence, I am in my forties, overweight & perimenopausal, so not the easiest thing to do! Thanks for the encouragement.
I gathered that’s where you weee from the name! I don’t see any of that list being negatives! Keep it up - it’s worth it!
can i train for 5k on a treadmill?
Yep. To run 5km on a treadmill? Of course - if you mean train on a treadmill and then run 5km on the road then there are differences - your stability isn’t the same as it’s all linear and your heel return is propelled from the treadmill - IRL you have to make that movement yourself - but yes - you 100% can!
Good video, very informative. However, you talk about adding speed work at 9:16. Don't forget the NHS app is targeted for the absolute beginners with the main objective to run 5k and improve the overall health of the runner. Speed work is just not necessary in this scenario. It sounds like you was an athlete already but recovering from injury so you are not the target audience. To just run 5k is a major achievement for a beginner. There's no need to complicate it.
Yep - I’m very aware of what the app is for and the target audience.
@@1stElement Mmm, I'm not sure how I should take your reply. I think my comment was reasonable but your reply doesn't come across as welcoming and you don't address my actual point about the speed work.
Perhaps you should turn off comments if you don't like what people may say in your channel. Have a good day!
Tricky to get points across in the way people write sometimes I think - same as in the video, don’t you think?
@@matthewlee-mu2kqhahaha get a grip matthew
Now I feel really useless. I am soooo slow. I am at 9 mins per km. I feel useless.
Hey!! Don’t feel like that! Slow doesn’t matter and it’s all relative - think on this right now - 9min/km is faster than someone sat on their sofa right now doing nothing - and it’s not slow anyway. Don’t compare yourself to other people - compare yourself to yourself. You are fitter and tri get than you were yesterday. You are fitter and stronger than the day before… I have more respect for you than you will ever know so - go with that - get those trainers on and even if the next run is 9:10/km then is DOES NOT MATTER.
Just for comparison - when I started C25K I was barely able to run 7:30/km for 60 seconds - but I’m a lifelong athlete and in 2015 I was consistently running my fastest 5km’s in 10km races - 19:08 for 5km is my PB and it was in a 10km race - that’s 3:50/km for 5k and then ran another 5km after it at around 4:00/km - so who am I comparing myself to..? I’m not even comparing myself to myself from then anymore… just to yesterday… just to last week, last month - nothing more or less. I am where I am and if I carry on, well - then I’m getting better. Keep the faith - in yourself. Keep me posted - you’ve got this.
@@1stElement how many miles a week do you run?
Right now, none - I’m recovering from surgery - but usually 90 mins ish - long slow run and around 45-50 mins twice a week doing intervals or hill reps - distance varies due to terrain or what intervals in doing but it’s usually somewhere around 25-30km
I'm more worthless
Living there I´d probably never even noticed I have a fear of heights...