Couch to 5K with Fibromyalgia – an impossible mission?

Like many, I’d heard about the Couch to 5K(C25K) running programme, but dismissed it as something that someone like me, with fibromyalgia, would never be able to do. However, when driving became increasingly problematic due to fatigue, it was harder for me to make it to my regular swim sessions, and I knew I needed to do something else to maintain my fitness levels.

That led to me considering C25K, even if I had no idea if I could run without triggering a huge fibro flare. The advantage of the C25K programme (and running generally) is that it can be done straight from your door, so there’s no need to expend precious energy getting anywhere to do it. The C25K app is free to download, and all you need to make a start is a pair of comfy shoes that you can run in.

Following a beginner’s programme like C25K can be a good idea because sometimes, when we take up a new hobby, it’s hard to know where to start, or it can be easy to overdo things, injure ourselves and then give up. But following a guided programme that builds gradually lessens the chance of injury and encourages you to carry on with it as you feel that you’re achieving something every week as you move through.

Although it’s often swimming, walking and cycling that come up when thinking about exercising with fibromyalgia, there are no specific exercises that should be avoided and aerobic exercise, including running, can be helpful in easing symptoms.¹²

Before starting the programme, I had checked with my physiotherapist to ensure there was no physical reason I couldn’t try running. I was also used to walking daily with my dogs, so technically, I wasn’t starting from the couch, although I hadn’t run for 30-odd years since leaving school!

So, what is Couch to 5K?

It’s a running plan for those who are totally new to running. Josh Clark, a keen runner, devised the plan to coax his 50-something mum off the couch and embark on her own running journey. It’s a 9-week plan comprising 3 runs a week with a day of rest in between each, and builds your running distance, fitness and stamina slowly over that time. For example, week 1 consists of a 5-minute warm-up walk, then alternating 60 seconds of running with 90 seconds of walking, for a total of 20 minutes. By the final week, the idea is that you’ll be running for 30 minutes non-stop.

My Experience of C25K

Starting Out

I duly downloaded the C25K app on my phone and set out for the first time on a bitterly cold, grey winter morning. Even though the runs were only 60 seconds long, I got out of breath very quickly and, in truth, I was shuffling rather than running! Despite a beetroot face at the end, I finished it and felt really pleased with myself. After that first session, I had terrible aches and pains for several days afterwards. Still, I told myself it is normal to ache after any new type of movement and the pain was no worse than how I feel if I sit for too long, which causes my muscles to seize up. After that first run, it was clear that doing 3 runs a week was totally out of the question for me at that time. I needed around 4 days between each run to allow my body to get used to the new regime, so it was apparent I would need longer than 9 weeks to complete all the runs.

Moving On

As the programme progressed, I found every run hard but never to the point that I thought I wouldn’t be able to finish. After about week 5, the post-run aches stopped, and I could run more frequently, albeit still slowly, without so many rest days. As the programme works by increasing the amount of running versus walking little by little, I found that I could stick with it, and ticking off runs in the C25K app kept me motivated.

The End in Sight

Continuing through the programme, I found myself looking forward to getting out running, something I would never have expected. As I completed week 9 of the programme (which had actually taken me more than 4 months), I had tears in my eyes as the app told me I’d run for half an hour non-stop. It felt like such an achievement for me. I also felt noticeably stronger and had lost several pounds in weight.

Some Tips for Taking On C25K with Fibromyalgia

If you have fibro and are interested in giving C25K a go, then here are some of the important lessons I picked up along the way that may be useful:

• Although the programme suggests three runs per week, listen to your body and set your own schedule based on how you feel. I only managed to run once a week some weeks, but that is still progress!
• Post-run hot showers and heat pads can help reduce aches and pains. 
• Layer up. Like many fibro folks, I struggle with temperature regulation, so I wear several layers when I run if the weather is cold. I’d rather stop to remove a layer than feel cold, which could increase my pain.
• The C25K Facebook group is a great place for tips and to connect with other runners living with chronic illness.
• Rest days are really important for giving your body a chance to repair, so don’t miss them even if you feel okay after a run.
• Running slowly is okay.
• Don’t be tempted to run through an injury or any new, sharp pain.
• And finally, as with beginning any new form of exercise, it’s imperative to check with a medical professional beforehand that it’s suitable for you.

What I’ve learned by doing C25K

First and foremost, I can do more than I ever thought I could! Never in a million years did I think I’d be able to run for 30 minutes, and it’s been a fantastic feeling to have set a goal and achieved it. Even more so when I’ve lost so much else in my life since being diagnosed with fibromyalgia.

I found the most significant benefit of completing C25K and continuing to run has been improved mental health. My depression and anxiety levels have noticeably decreased since I have been running regularly. I think it’s the combination of the sense of achievement, endorphins from the exercise itself, and being out in the open air.

Running hasn’t made any difference to my pain levels once I got used to doing it. Although I feel much stronger and fitter than I did before, I still have the same pains in the usual places. But I’m choosing to see this as a positive in that at least running hasn’t aggravated the pain!

Despite hoping that my sleep might improve if I did more exercise, it hasn’t. My sleep is still just as poor as ever.

Next Steps

Now that I have finished the programme, I am continuing to run around 3 times per week and still look forward to getting out there every time. I still find it hard and I am still slow. I don’t think I’ll be signing up for a marathon any time soon, but I hope that it will become easier with time!

Have you tried C25K and if so, what did you think? Do you have any tips to share? Has it made any difference to fibro (or any other chronic illness) symptoms?