Hi everyone! I am a 21M/5' 8"/245 lbs. I was recently diagnosed with mild sleep apnea and I've made it my goal to lose some weight before I start gaining more health problems. I've been overweight since 7 and was always last in gym for the mile etc so I'm not quite sure if I am ready to start the couch to 5k program.

I started cardio on 12/18 and walked six times and ran thrice. I've walked a collective total of 20 miles averaging 3.3 mi per walk and can walk a pace of 20 min per miles with a heart rate in the 130's.

I've also tried the Nike Run Club welcome to run plan that has you doing two runs a week but I've found both of them pretty hard (170 bpm with only a pace of 19 40 per mile despite feeling much harder with running for 20-25 minutes).

Am I ready to start the C25k program? Should I stick it with the NRC welcome to running plan for the next three weeks before starting? Any advice would be appreciated. Thank you in advance.

Hello, I am a 15 year old male and I currently do 255 pushups in one set under 12 minutes

I have been training high rep pushups since I was 13 and I would like some tips for my next set.

My shoulders and wrists are always hurting towards the halfway mark, and I’m not sure how to properly control my breathing. Any tips will help, thank you 🙏

For my part, I have quite eclectic musical tastes but at the moment here is my favorite playlist: Jrapzz, a tasty mix of nu-jazz, acid-jazz, hip-hop jazz, UK jazz, modern jazz, jazztronica, nu-soul... Jazzy vibes to run to

https://open.spotify.com/playlist/3gBwgPNiEUHacWPS4BD2w8?si=0FLrHjQIT3qI3_0mQ_3VbQ

And you?

H-Music

I (M14) can only do 50 situps in a row without having a break before I do more. Is this good and how would I improve the amount I can do in one set?

I felt great about it. My initial test results were 45, now I am able to perform 200!

I performed 3531 squats since June 25th! I definitely suggest you the program!

Next is lunges and pushups.

Just did my first run in 12 days. Injury (W5D3 the last run I did before injury) then worked over Christmas (healthcare). Repeated W5D1 12 days ago just to keep in the swing of things. Not run since.

Felt pretty good, but a little tired and wet weather, so decided to do W5D1 again. Went easy and steady. Felt good. Realised I forgot to start my watch at the start of the run so decided if I was feeling ok to tack an extra 5 minute stretch of run/jog on to the end.

And? Managed it, including the extra stretch. Cool down walk felt good. Back home stretching a bit more now. Definitely having a rest day tomorrow, but hoping to run again the day after if no major issues. I'm itching to get back into the program and finish 2024 strong!!

Anyway, I hope everyone is having a nice holiday season, and here's to a better 2025!

Cannot believe this!!! I had my goal to run 5K by the end of the year but was worried I wouldn’t be able to do it.

Really struggled the initial 2K’s but then it got so much easier as I ran. When the 28 minutes was up, I saw I had 300 more meters to run before I hit 4K, so decided to keep going, then once I got that, decided to go for the big 5K!

Usually where I run, it’s super hilly and the pavement is uneven, but I’m currently holidaying in Melbourne so the surface is nice and flat making it easy to run

Calves ARE SO SORE. But I can’t believe I’ve done it! So happy.

Thanks to everyone for the support - have a fab New Year!!

I have sore legs around the areas high lighted

One side has more outer pain and feels like a electric pull when I crouch or sit on my legs

The other side is more around the whole knee and hurts both outer and inner

I’m currently on holiday and will consult a physio when I get back.

It feels like it refers into my very upper calf a bit.

When I start running I actually don’t really notice the pain but afterwards it feels pretty shocking.

I’m pretty new to running so I’m wondering what I’ve done.

I’m not stretching, wearing runner shoes though they are brand new and were told they’d be good for my feet at the athletes foot store.

https://imgur.com/a/

Best description for the pain is when I’m at rest it feels like a dull ache But when I crouch it’s like a sharp shoot

Hi!

I'm a newbie in running. I've finished the first week of C25K yesterday. Now I'm trying to understand which run parameters I should pay attention to: heart rate, power zones, smth else? As far as I know, I shouldn't concentrate at pace because this is not important so far.

I'm asking because I want to make sure that I do my best and, simultaneously, not overexert myself.

Thank you in advance for your advices :)

One of my goals for next year is to run a 5k with some friends in August. I have done C25K off and on for a couple years but I have never competed it or been able to run for three minutes straight. I am feeling really good and I am posting here to stay accountable!

About a year ago I took a boxing class, and it was a very cardio intense class. Leading up to this I had been pretty sedentary for a few years taking maybe 2000 steps a day.

I wanted to keep up with the class so even with how tired I was feeling I kept going till I HAD to stop. I couldn’t catch my breath for like an hour, just heavy breathing. I thought I might throw up for a good bit after. It took me laying down on the couch once home for like an hour or two to feel okay. Honestly it was a pretty scary experience I did not feel okay at all. Looking at my apple watch it showed my heart rate got to 196, I was 22 at the time.

There was another time where I was doing sex with this girl and I pushed myself a bit past my limit like I did with boxing and the same thing happened.

It lead me to getting a bunch of heart test and everything was fine luckily. I just can’t believe I can’t find any stories like this online.

Now I’m 23 and I’ve fallen back into old sedentary habits. I’ve been walking a lot more the past few weeks, and I’m feeling better over all. Also it’s probably worth mentioning I’m not overweight but I am skinny fat.

I wanna do c25k so I can get back to being in good enough shape to do these things that I can’t seem to do because of overexertion. Is what I experienced normal? Is exercise the answer?

I've been super sick since December 9th, with flu and then bronchitis. After two rounds of antibiotics and an inhaler I am finally starting to feel better. I am hoping by Saturday or Sunday I can get back to running. Where do I start? The last time I ran was on Week 5 day 2. What do you all recommend I do to start and get back to my routine. Thanks in advance for the advice and help.

I’m way too slow to make 5km in next week’s 30 minute runs, but 30min is feeling doable.

From day one I’ve been running inline due to my street and local nature reserve.

It defiantly makes things tough but I’m sure it’s helping for my fitness too

Hi. Long time lurker here. I’ve seen so many posts on here of people bettering themselves and I finally started my own journey early november. I got a treadmill, and I can now do a brisk 2k. I know it isn’t much but from where i started I’m really proud of myself. I’ve started going for 3k now, and the issue I’m having is i feel very aware of my breathing and tiredness and that voice at the back of my head keeps telling me to just give up. I figured I could get some app or something with virtual trails to keep my mind occupied? I’ve seen people use them, but honestly i never had the courage to just walk up and talk to a stranger. 

I looked a few up and many need gear or have some other stipulation. I’m on ios if it matters. I will be very thankful for any help

Edit: thanks for all the suggestions guys bitgym seems like the way to go <3

Hi,

I just started my week 4 day 1 journey and 2 minutes into the 5 minute run, my calf muscles are giving up on me. I feel slight pain in my calves and then I have to walk instead. I am able to jog for 3 minutes at a stretch but during the 5 minute jog, it pains. My average jogging pace has been 12 min/mile. Any leg exercises should I be doing to strengthen my calf muscles? Or any other advice. I do take rest in between my run days.

Graduated c25k in mid October. Been slowing increasing weekly mileage and did the 10k today and pretty much all of it in zone 2.

Thanks to this group for all the encouragement, knowledge and support!

So as the title says, I've just finished week 7. But the last few runs I've really struggled more than before. I was finding running 20 minutes absolutely fine, my breathing was good and my legs weren't tired at all. I even went off the plan abit and built up to 25 mins gradually over a few weeks and felt great.

But now I start fine, then get to about 50-60% through the run and suddenly feel very fatigued. And my legs feel very tired. I'm not going any faster than I have been previously, in fact my pace is slightly slower. I still mange to finish the runs though. I even took a week off last week but it didn't seem to help.

What could be going on? I don't really understand why I'm suddenly struggling.

I just ran my first 5K without stopping.

It was slow, just under 40 minutes and the last kilometre was hard but I’m proud of myself and can’t wait to do it again.

I probably won’t try 5K+ yet until I feel more comfortable and also need to strengthen my legs as I’ve had shin and knee problems in the past but it’s definitely a goal for the future!

Idk what to put lol, but i did another 10k and it is wonderful!

Here's my story from 5K to 50K.

I've wanted to come back for some time and tell you all about my journey. I'm lurker by nature, but I've managed some big changes and I've brought receipts, so while my life is still a dumpster fire, I'm making gains.

My life up until now has been pretty terrible. I've grew up and married into abuse. I deal with depression, anxiety, ptsd, all the usual things. Mountains of other work has gone into the changes I've made, but running is the catalyst that makes it possible.

Despite all the things wrong with my life today, I never would have believed I could ever be where I am today. And it's only getting better. The only advice I can give you is to find your why. If you don't know and just think it will improve your life, it will. Just get started. You'll encounter plentiful ups and downs, but those aren't important. Focus on the long game. It's ok to miss a day here or there, but if you don't have your why, getting back on track is much more difficult.

I'm still a shitty runner. Stuff hurts and running sucks, but I'll never give it up. My first 5K was in June of 2023, my last official race was a 50K in August this year. It was abysmal and I was unprepared and it was dumb, but I did it.

There will never be a time in your life where you're going to wish you hadn't started. I wish you the best year yet. You can do it.

The leap between W5D2 and W5D3 is imo, very massive despite it being only 4 minutes more because there is no walking break. But for some reason W6D1 is even easier than W5D2. Why is that? Is it to give the runner enough time to recover? What is the science behind it?