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[pau1]

hi guys as you can see im new here and today i started the nhs to 5k in 9 weeks program  i wont lie im a little overweight  40 yrs old and was  a 20 a day smoker  i stopped smoking  3yrs ago took up a wing chun  recently and realised how little stamina i had  so today i done my first day the program  starts with 5 min brisk walk  1 min light jogging  then 90 seconds briskwalking for about 30 mins in total  by my  3 run which in practical terms is nothing  i had the worst stitch and my legs felt so heavy  is there any advice can you offer me  which would make this enjoyable i really want to do this any help greatly appriciated thanks..

[runner152]

Hi paul1,
What I would do is back off on the third run. Instead of running just do the walk. Your body is telling you to back off. Give yourself about htree weeks before you move to that third run. It takes about three weeks for your body to adapt to a stress. Let me know how things turn out.

John

[pau1]

 i will do that thanks for the info  also whats the ideal running time  within an hour of waking or later in the day and when running do i  use my whole foot or run on tiptoe i only ask his  because of a discussion i heard  between to regularly runners who cant seem to agree on anything anyway quick update woke today  after my jolly jaunt yesterday and first thought was thank god im not  running today i can barely lift my legs  my calfs feel so tight and stiff  i dont want to overdo it but i also dont want to give up before ive even started ...thanks

[ylyi0303]

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[DavidLynch]

welcome to the board! i'd recommend that since you're new to running you at least check out that you have the right shoes to assist you in a proper workout and running for yourself bro!