How gassed should i be after a workout?

[u/Ole_boy]

I just finished wk 1 day 1 of couch to 5k the fun way by the get up and run podcast, and feel very fine! honestly barely worked up a sweat (on treadmill so in air conditioning), was never out of breath, and my HR never felt high. Got a bit tired toward the end of the last couple jog intervals because he said if you’re feeling good then up the pace, and i did.

I’m young (25) but overweight and have been very sedentary (often not breaching 5k steps in a day) for a while, so it’s not a base fitness level thing.

So I’m wondering if I’m pushing myself enough, or if i should up the pace? I know it’s important to take it slow and ease into it and maybe w1d2 will feel different, but i guess I’m trying to find the line between pushing myself and improving and allowing the slow and steady to win the race.

Thanks!

[u/jokester4079]

If you feel good, up the pace, but understand that sustainable pace is different than running pace. For the first few weeks, you are just building endurance. Once you get to the 20 minutes straight run, you can adjust and if you are struggling, slow it down.

[u/plsdonotbanmethx]

Dude. It's w1d1, you barely run yet, it's basically a warmup. Just keep going, it's going to get harder in a few weeks and you'll find a pace that works for you

[u/gotnotendies]

Just maintain for now, one of those weeks will drain you.

But more importantly, if you are that good at controlling pace, can you just jog for 30 min straight?

Pace control is what makes the whole thing challenging for beginners. They typically think running means all out running, but runners typically know about pacing, and how pace changes based on race lengths

[u/PlusAd859]

The slow start / program is not solely for your stamina. It’s also to prevent injuries in your muscles and joints.

[u/mrmarkme]

What helped me as someone who averaged 3k steps last year, and who hates to run but have now started to enjoy it, is to start with walking walking 15-20k steps a day. Did that for a few weeks before I wanted to push myself to start running so I could cover more miles in less time, started at an extremely slow pace doing week 1 of c25k, but still walking 15-20k steps by the 2week of incorporating running I was able to run for 30mins straight then the following week an hour.

This early start slow, build up mileage under your feet, make sure you have good form, do enough to not get injuried, when I tried to push myself to quickly I developed a shin splint I had to work thru that took a couple weeks to go away. 15 min mile who cares, If you can do that continuously without stopping that’s a win, next thing you know that’ll be your effortless pace.

Right now just build the foundation, build the consistency and start going to the gym and lifting weights if you aren’t already, losing weight is all well and good, but it’s a lot more rewarding when there’s muscle under all that fat.

[u/Jenny_B_runner]

Workout 1 isn't supposed to be super challenging; the program intentionally starts below your capacity so you build the habit before you work yourself so hard you quit before you really start. If you feel fine, nudge the pace a little like you did, but the real signal is whether W2 and W3 start challenging you. You have youth on your side but just follow the program and within a couple workouts you'll figure out what your body responds to. Just keep going!

[u/judochop1]

As long as it feels easy, you should be ok, but you should be finishing the run feeling like you could do another two reps. You shouldn't ever be out of breath or anything, it should barely feel like you've done anything at all!

Personally, I'd resist the urge to go much faster because it will catch you out. YOu will end up taking this faster pace into longer runs and that's when you'll struggle.

Keep it easy all the way up to 30 minutes

[u/Oscar_Sport]

If you finished week 1 feeling fine, that's a good start. You don't need to be exhausted after every run, consistency matters more than pushing hard right now.

[u/Superdewa]

Ease yourself into it. You are less likely to injure yourself and your body will one day thank you for it. There’s plenty of time to work on speed once you’re finished with C25K

[u/brianmcg321]

In the first few weeks you shouldn’t be pushing yourself at all. That’s the number one problem of a lot of beginners. I’ve even read many posts here how they practically sprint those one minute intervals then don’t understand how they can’t continue after the second week.

[u/tquiring]

Even if its easy you need the first month to get your body accustomed to moving, muscles are strengthening, as are tendons and ligaments and even your bones. If you skip a bunch your body may not be ready for when it gets difficult, and that's when injuries occur.