Couch to 5K: Week 4: Hot and cold

[@Andrew-u7r]

5 years later and your videos continue to motivate and educate. Thanks!

[@TheRamblyChannel]

That's great to hear! Thank you so much for your kind feedback. 😊

[@magicsupamoggie]

Don’t underestimate yourself this has been really inspiring to me because like you I walk dogs so I can walk easily enough but running I can’t even run for a bus so to listen to your thoughts and your feelings which are pretty much the same as mine has been inspiring

[@TheRamblyChannel]

Hi Anne. Thanks so much for your kind feedback. The C25K journey was up and down with mixed feelings about whether I could do it but it was so much fun too! Thanks for your feedback. I have videos that go right through C25K and then on beyond that to longer distances! All the best and pats for your dogs! 🐾 Andy. 🏃🏻‍♂️

[@williammciver2881]

You have a great knack for comedic timing

[@TheRamblyChannel]

That's very kind of you to say. Thank you for your feedback.

[@davidwilliams6695]

I dont think for 1 minute that anyone would think your vids are laborious! They are very encouraging. I'm on week 4 run 2 next...and your vlogs have helped me a lot! Cheers mate. Dave.

[@TheRamblyChannel]

Thanks, David. That's very kind of you. Week 4 is a big week in C25K. You're doing so well to have got this far and without doubt you can make it right the way through to graduation. All the very best with your future runs! 😀 Regards, Andy.

[@CA-gm1bu]

With that humour I hope you’re someone’s Dad! Thanks for the videos. It’s great to see how someone else found the couch to 5k.

[@TheRamblyChannel]

Hi Aperson. Unfortunately I'm not, but that's just how the cookie crumbles. Perhaps in another life I'll be luckier on that front. On a positive note, I'm so pleased you've enjoyed the videos. Thanks so much for watching and sending your feedback. All the best with the rest of C25K!! 😀 Andy

[@CA-gm1bu]

@@TheRamblyChannel Not been able to be a parent either so empathy for you on that front. The videos make me laugh :D and it's great to see what my next week will entail! All the best. C

[@TheRamblyChannel]

@@CA-gm1bu Thanks for your comment. Glad they make you laugh. Got to laugh. eh? Regards, Andy.

[@patrickd9957]

There is no need to have such a low opinion of yourself Andy. You’re doing great and you’re very inspirational to a lot of people including me. You are no idiot. Far from it. 😁🇬🇧

[@TheRamblyChannel]

Hi @Patrick D. That's so kind of you to say. I did feel a bit of a numpty making such a schoolboy error. However, I did shake myself out of it! I have videos that go right through the C25K programme and even on beyond so you're very welcome as a viewer. Thanks so much for taking the time to send your comment, I really appreciate it! Andy.

[@juulphilippart9612]

Hi Andy! I hope you don't really think of yourself as an idiot. Not only did you get of the couch and started running, but I'm pretty sure you have inspired many others to do the same and to stick with it. Thank you for sharing these videos!

[@TheRamblyChannel]

Thanks for your kind words Juul - so nice of you to say. I doubt I'll ever consider myself a "proper" runner, but I'm so pleased I got out there and started it and if even just one person is inspired to do the same by watching the videos then it will have been worth posting them. Thanks so much for watching! Lots more running videos on the channel that pick up from C25K and go on to further distances. 😀🏃🏻‍♂️

[@jessicaberry3467]

these videos make me smile

[@TheRamblyChannel]

Hi Jessica. Thank you! 😊 Andy

[@YoSamiYo]

You’re amazing, I just found your channel and am binge-watching your journey! Thanks for taking us with you on your way 🥳 I just started the 9 week Programm and am so pumped to get to 5 k

[@TheRamblyChannel]

I'm so pleased you're enjoying the videos. I wish you every success with C25K. Take it steadily and don't go too fast and you'll soon be running distances you never thought possible! Andy

[@vapetec4189]

Love these videos. Very in-depth.

[@TheRamblyChannel]

Thanks Vape Tec. That's very kind. It's mostly me waffling incoherently whilst being out of breath! However from the feedback they seem to be helping some people and it gives me a target each week so I'll keep going! Regards, Andy.

[@rhiannadeem7751]

Just wanted to say thank u I tend to watch these before starting a new week which I am just going onto week 4 and bricking the time difference but at same time feel positive we will see what happens saturday

[@TheRamblyChannel]

Hi Rhianna. You're doing so well. Try not to worry about it. The programme works. You may not realise it, but you've already "banked" all that effort so far and have built stamina. You'll be amazed at how much you can do as you get into the second half of C25K. Don't overthink it, take it slow and steady and remember to move those arms as well as those legs. You can do it!! 😀🏃‍♀️

[@rhiannadeem7751]

@@TheRamblyChannel thank you I'm actually on last run of week 4 today so hoping do better today as heart wasnt in it last time

[@lornaa8077]

I did week 4 run 2 today, I'm managing it somehow but I'm worried about them getting longer. I live on a hill and there's very few places I can run without hills - I don't want to use a treadmill but sometimes I cant force myself to do the runs!! Thanks for the vids by the way, I watch them if I'm ever feeling discouraged and it inspires me!

[@TheRamblyChannel]

Hi @Lorna A Have you considered moving house? 😂 Perhaps go to Norfolk... it's quite flat there. 😂 Seriously, though, I've been told that hill running can be beneficial to your stamina, however I would think that's something to look at post C25K - you don't really need that while you're going through the programme. I feel for you, as I'm sure I'd have struggled if I'd had a similar problem. However, it's good to be positive and keep going! Perhaps you can mix some runs on a treadmill with some real runs? I suppose if you have hills there will be some downhill parts to ease you along? Thanks so much for watching and all the very best for the remaining weeks of C25K. You CAN do it!!! Andy.

[@lornaa8077]

@@TheRamblyChannel Thanks Andy! I wasn't sure if it was just me feeling daunted by the hills but now I know it's probably not 😂 Funny that - it's my dream to move to Norfolk one day and now I have another reason 😉 I'll keep mixing it up and when I'm feeling brave - face a hill!! Thanks!!

[@lornaa8077]

For anyone wondering - in some sort of miracle I managed week 5 run 3 a couple of days ago!! Taking a rest for a couple if days before week 6 because it's simply too hot to run at the moment!

[@dorianleakey]

@@lornaa8077 This is inspiring, i cant imagine going from a total of 9 mins of running in week 3 to 20 mins end of week 5.

[@fenlandwildlifeclips]

I'm so glad you have made these, but you are very hard on yourself. It's only a guide. Some people do run for longer than app suggests. Some people repeat weeks or individual runs. Personally, I would struggle to cope with running for longer than the guidance. I start week 4 next week & I am a bit nervous to "say" the least, but I have allowed myself to re-do any runs if needs be. If it takes three weeks to get confident with week 4, so be it.

[@TheRamblyChannel]

That's very sound advice - and you're spot on. It's so important not to overthink things and to take it as it comes. Every step is a positive one and builds on the previous step. I wish you every success as you tackle the remaining weeks. C25K is such a good programme and an excellent start on a running journey. The very best of luck to you! 😀

[@fenlandwildlifeclips]

@@TheRamblyChannel Thank you. I survived week 4 run 1 🎊🎉🥳

[@jennikidd4515]

Just done my week 4 run 1 ... Is a killer! I did a few extra mins on the way home as I was on a country lane coming back, glad I've done it

[@TheRamblyChannel]

Well done Jenni!! There's little doubt week 4 is when things start to ramp up, however you've built up great stamina so far and although you may not believe it you are definitely ready for what comes next! I wish you well with the rest of your C25K journey. There are lots more videos on the channel going right through C25K and on beyond that to longer distances. All the best. Keep running! 😊🏃‍♀️ Andy

[@jennikidd4515]

@@TheRamblyChannel thank you. I will keep you updated on how I'm getting on 😁

[@bexdarl6576]

Just come across your channel & have just watched all the couch to 5k videos up to week 4, feeling super inspired to start the app tomorrow now! Interested to know if you're still running & enjoying it even now? xxx

[@rebeccatinsley6422]

I'm on week 3 hows week 4 going? X

[@TheRamblyChannel]

I know I replied to your other message, but thought I'd reply to this one anyway in case other people see it and are interested in the answer. Yes! I'm very much bitten by the running bug and try to go out at least twice a week, one 5K run and one 'challenge' run. Keep watching as there are videos for the rest of the C25K and then after that to 10K and beyond... But you know that already...! 😉 Andy

[@prantanilbhowmick1070]

Today i finished my first week4 run and was amazed to find that i could actually do it. Was breathing pretty heavy by the end but it was worth it

[@TheRamblyChannel]

Hi @Me Who That's excellent progress. Congratulations. You're getting to the business end of the C25K programme now and you'll find yourself making amazing progress as you get further on. Nice one! Keep going - you can definitely do it! Regards Andy

[@danielle.whiting]

Week 4 is my nemesis!! The second 3 minutes and 5 minutes is killer!! I’m worn out and my breathing is a disaster!! Any advice? (I’d prefer to keep my hair 😉) TIA!! P.S. love your videos!!

[@TheRamblyChannel]

Hi Danielle. Glad you're enjoying the videos. Week 4 is a step change, there's no doubt about it. That 5 minutes does seem so long, you're absolutely right. When I did week 4 I wondered why the 5 minutes wasn't earlier in the run with the shorter intervals later. I suspect it's down to them trying to build momentum. The only advice I can offer is to not go too fast. I've been told that you should be able to hold a conversation as you're running so if you feel you can't (and it sounds like you're in that boat) then you may need to slow down a bit. You may think you're going too slowly, but at this stage you're building stamina. I don't know if that helps at all? Do keep with it! You won't believe how you'll develop over the rest of the programme and while there will be times when you think you can't do it, you most definitely can!! All the very best for the rest of C25K. Would love to hear how you get on. All the best, Andy.

[@chriscoughlan5221]

i just done my week 4 run 1, was a bit of a killer, strange enough, i decided to do another 5 mins after it was over and it didnt seem all that difficult.

[@TheRamblyChannel]

Hi Chis It shows how much of a mental as well as a physical challenge it is. You're battling with the target you've set and once you reach it the pressure's off! I was surprised at how much the whole running thing can mess with your head. Just have the confidence that you can do it, and keep going! I have videos for the entire C25K and then more that go through to 10K and even on beyond that, so plenty to keep you going! Thanks for watching and good luck!

[@davidanthony2204]

Hi Andy - I've just subscribed to your channel. Been watching the videos as I make my way along my C25k journey. Your videos are very encouraging and have helped me loads. Thank you!

[@TheRamblyChannel]

Hi David. Thanks so much for your positive feedback, I really appreciate it. I wish you well with the programme. The best advice I can offer is to not go too fast - pace yourself - and have a new challenge ready to tackle once you reach week 9. And you WILL reach week 9!! All the best, Andy.

[@fc4660]

It was the haircut, Andy 😂

[@TheRamblyChannel]

Hehehe. You're so right. There's no other explanation for it! 😂

[@flowercool3985]

Hey, thank you for making these videos. I'm a terrible runner and just started c25k. I finished W3, but couldn't get through the first W4 run. I did the first 3 & 5 minutes, but couldn't get through the second 3 minute round. I'm going to repeat W3. Do you have any advice?

[@TheRamblyChannel]

Hi @AB_cullen The best advice I can offer is not to go too fast and avoid hills. Try to pace yourself, especially as you tackle C25K as it ramps up quickly and asks you to do longer and longer runs so it's important that you have something "in the tank" so that you can make it through to the end. The other point to make is that we're human and not robots and sometimes a run just doesn't happen as you'd hoped. Don't be too down hearted or beat yourself up about it when that happens, just go back out and try again another day. Other than that, just try to stay positive, keep going and you'll be fine!! Thanks for watching. Good luck! Andy

[@alwaysryan8454]

Hey thank you for the videos although I think I need to stop watching to stop myself from getting scared at what's coming haha. I'm on Week 2, did the first run yesterday. Also what is your healthunlocked username? I make posts updating people on my progress :) and well done :)

[@TheRamblyChannel]

Try not to worry, @Always Ryan, just take it one run at a time and you'll be fine. The programme really works so just trust it and try to enjoy the experience. On Health Unlocked, my username is SaxPlayer Good luck with the rest of Week 2! Andy.

[@snowberry1211]

Are you still running?? enjoyed the vids, did you use any websites for source material and motivation?

[@TheRamblyChannel]

Hi Moose Needs. Yes, I'm still running. Been out this morning! My distance hasn't increased very much since completing week 9, however I'm really enjoying it and hope that this year I can push on to the next level. I don't use the web for motivation or source material so can't help there, although I could probably do with some tips myself! Thanks for your comment and good luck with your running. Andy.

[@alwaysryan8454]

HealthUnlocked is very very useful, the page for couch to 5k has everything you need to know and you can also get support there :)

[@mick9419]

Epic fail on week 4 for me I managed just one of the 5 minute runs, I think I pulled a muscle in my calf :(

[@TheRamblyChannel]

Hi Martin. Yikes! That's not good news. It's tricky in the first few weeks of the programme to know what to do for the best. Some sort of careful stretching may be needed before and especially after you run but if you do that, please seek advice from a professional first. There's some great tips on the Health Unlocked website (healthunlocked.com) that cover that kind of thing and it does help. I do hope you stick with it! Regards, Andy.

[@mick9419]

I done an extra week of week 3s sone I basically repeated as I did not feel I was ready for week 4 , I will start week 4 tomorrow, hopefully I have better luck this time.

[@TheRamblyChannel]

@@mick9419 Fingers crossed, Martin. Take care of the calf muscle and don't push too hard! All the best, Andy

[@jamesBFC1887]

@@mick9419 Update?

[@infjay8700]

week 4: couch to slow walkie puffy jog. Damn those hot rod snails cutting me up and brisk walking pensioners ! just why was I doing this again??

[@TheRamblyChannel]

Hahaha! Don't be so hard on yourself! Stick with it and you'll soon be amazed at your progress Focus on what you ARE doing and not what you're less happy about. You're amazing. Be proud! 😀

[@infjay8700]

@@TheRamblyChannel Thanks Andy. Your exceptional vlogs do the trick and help so much. Cheers.

[@user-rc8eq9jq4f]

i couldn't find that app?

[@TheRamblyChannel]

Hi @TIM Do you mean C25K? It's available in the UK but there are other similar apps in different territories. I'm sure you can find something similar. There are podcast versions of C25K available on the web and these might be accessible from overseas. Try looking for NHS C25K podcast and see what comes up. I hope that helps! Thanks for watching. Andy

[@Sijaylightening]

You could be faster because of your haircut!! lol

[@TheRamblyChannel]

Cheeky!