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beginner jogger


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Hi!  I'm 44 years old and i have just started this c25k app on my phone.  i have NEVER jogged or ran in my life.  in fact i have never been what u would describe even remotely as 'sporty'.  my main fitness is walking but i usually only do it when im trying to lose weight, i never maintain it :-(


so....jogging for me is completely 'out there' and i have NO idea what i am doing.  I have completed Week 3 where u jog for 90 seconds and then walk for 90 seconds then jog for 3 mins and then walk for 3 mins (all that times 2) plus of course the 5 min walk warm up and cool down.  thing is...i cant jog for 3 mins yet.  so after Week 3 is over i didnt see the point in going on to Week 4 which has like a 5 minute jog in it when i can't even jog for 3 mins yet.  so i decided i should repeat Week 3....in the hope that i would then be ready to proceed to Week 4 next week....so today was Day 1 and my first rotation i got to 2.5 mins of jogging and in the 2nd rotation i did 2 mins then walked for 30 seconds (at the same speed as jogging - 6.0kph) and then jogged for the last 30 seconds.  that was the absolute best i could do.  at this stage i cant see me doing the 3 mins successfully by Day 3...so what then?  also when u want to repeat a week is there some way to go back in the app or do u just have to keep track of what ur doing in your head?


a friend who is also doing the c25k told me to breathe in thru my nose right down to my belly then blow out twice while i jog.  i find i get queasy when jogging and i think its from the breathing.  is this the right way?  any other breathing tips?


and lastly i have found the last 2 times i am jarring my upper shoulders and neck and they are feeling stiff now....is my technique wrong?  how do i prevent this from happening?  i am jogging both outdoors and also on a treadmill to prevent boredom and i do have good running shoes.


any tips would be much appreciated...


i feel like its doing my head in becoz im not able to do the 3 mins jogging and i feel like a failure which then turns into a mind-game where i am then telling myself that i CANT do it....argh!


oh, and i weigh about 65 kilos (about 10 kilos overweight) if that makes a difference to anything up there ^^^^^



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You can have the app repeat the week. There is a slide on top of the days that allows you to move it and repeat any day and/or week. I think if you keep doing the one that you're on, you will get stronger and naturally push through to the next one.

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