Hi Phillip

I just wanted to say well done mate, please don't give up, just take it quite literally one step at a time. It doesn't matter whether that step is a walk, jog, run, but every step you do take I promise you won't regret it.  It just takes time,  just keep your discipline and even if you don't want to go out and do you will feel better for it.  I can promise you that will you will have good days and bad days but one day it will all fit together and that's the day you will have the biggest smile lungs full of fresh air.

Well done mate for taking a step in the right direction.

Toby

I took part in an NHS trial - but you can just go to your practice nurse, which is usually easier than getting a doc's appointment.  It's worth it, because you know you can't cheat, and it was the first time my poor beleagured other half (who had to put up with me for 6 months) got as excited as I was by what I'd achieved.  I'd never go back - if I did, I couldn't run.  And that means I couldn't put two fingers up to all the sporty kids from school!

Thanks Cat,where do you go for a co2 test,your own gp?.

Hi Philip.  I started running the day I stopped smoking.  Did the Couch to 5k programme, and died, wheezing and puffing aftet 1 mins running on Day1.  But it got better.  It was the best way of measuring how much my health was improving.  I gave up late October 2009.  It took me a while, but short goals all the way.  I now weigh half a stone heavier than I did when I gave up smoking.  But I've lost an inch plus from every area.  Muscle weighs the same as fat, but it takes up less space!  Keep up with the training - nothing else shows you how much you're improving.  And book in for a CO2 test 6 months after giving up the fags - being told I had a measurement of 3 (as if you'd never smoked!) was the best motivation for me.  Good Luck!!

T hanks helen,will take your advice on board.

Good for you, Philip!  Ignore your work colleagues - you know you're doing the right thing.  I'm sure you will achieve 3 miles non-stop well before August.  

If you find yourself getting out of breath really quickly then try slowing down - it's quite hard to get the pacing right when you first start running.  I started running on my own initially and the first time I ran with someone else (a seasoned runner) they said "Oh, you're going quite fast!" so I slowed down and found I was able to increase the distance before I needed to walk.  Also, there's nothing wrong with starting off on a run/walk schedule.  You don't need to run until you get out of breath; you could start with, say, run 2 mins, walk 2 mins (something that is quite achievable) and gradually increase the amount of time you are running and/or decrease the walking time.  

You will get there - and probably sooner than you imagine.

As for the diet, I find a low GL diet really helpful.  It keeps your blood sugar level stable which helps not only with the weight loss but also keeps your energy levels even throughout the day.  Don't starve yourself between meals - it's better to eat less but more often (perhaps an apple and a few nuts or a couple of oat cakes between your meals).  A book I found really useful was "The Low GL Diet Bible" by Patrick Holford.  It does have rather a lot of guff in it but when you get past that the theory behind the diet makes a lot of sense.  It's more of a healthy eating plan than a faddy diet.

Good luck and keep us all posted.

Thanks for your encouraging comments,back of my mind know it will eventually happen,probably expected faster results(impatient person),i am.Will stick at it,because i do look forward to getting out and doing my new exercise regime,even if work colleagues berate me for trying to get fit and healthier.Gonna add 30secs to jogging sections of route each time,as i really would like to achieve 3miles non-stop by august,really enjoy reading and picking up tips and info from GRG. Seems that my new healthier lifestyle is catching on,as my wife and youngest daughter are gonna walk 1 of my running routes!!.Thank you all for comments and encouragement.

Agree with everything written so far. Have no issue with red meat and dairy - as long as you opt for lower fat options - fatty steak and full fat milk is probably not as good for you as lean meat and skimmed. It's the protein you want - not the fat. Good fats can be got from many other more nutritious sources. Anything in moderation. We have ALL been at that starting point wondering when we will see improvements and wondering if we'll ever be able to run 5km!!! We have all been there - every one of us - so we know what you're feeling. Absolutely, keep at it - don't think about times or speed at the moment - just about running for a touch longer each week. There have been a few varying suggestions below and not one of them is a definitive right answer - it's the principle of increasing slowly and running at a pace that, over time, enables you to control your breathing over a distance. We keep saying it will come - and we do so because we know.... it happened to us and it will happen to you. All the best, good luck and keep us posted. And if you find yourself struggling or despondent - don't turn to a Big Mac and a fag......turn to us for some support!! We're all right behind you :-)

One other thing to consider Phillip... it's f-f-f-freezing out there!

You've started running in one of the coldest winters on record, putting away 50 miles in a month, with a 20-a-day cigarette habit just behind you! It's going to be a big shock for your lungs!

I can only agree with the advice here - don't feel disheartened and don't give up. You've done the most difficult part in starting - I promise that if you keep going you will see improvements. How about next time you go out, just try adding 20 seconds onto your 3 mins jogging? Soon that'll become habit. Then bump it up to 40 seconds, then 4 minutes. The improvements will then start coming thick and fast - you just need to stay determined, push yourself a little bit further each time, and you'll get over the initial hurdles.

Hi Philip, first of all, congratulations on putting out the cigs and taking real positive steps towards better health.

Weight gain after giving up smoking is normal- even though you are eating healthily, and doing cardiovascular exercise. Your body just takes a little while to adjust to the changes you have made.

When starting out don't your progress by weight alone - muscle is more dense than fat, so some of that weight gain is likely to be an increase in your muscle mass (leg muscles are pretty big!).  You are also probably better hydrated than you were before, which can increase your weight.

Weigh yourself no more than once a week- on the same day and at the same time. That way you can tell if the change is real and not just down to that pint of water you just drank /Thursday afternoon special treat / being just back from a long run.

For the first few months at least the biggest changes will be in your body shape, and how you feel.

Your breathing will improve, but it does take time. Keep up the training, and try not to go too fast too soon. Running slowly will build your basic aerobic fitness. Even as a non-smoker, it took me weeks to feel comfortable when running, and 10 months later there are still days when I get breathless too quickly.  Am sure an ex-smoker will add their experiences here!

Dairy and read meat - why cut them out? Dairy is a great source of protein, carbs, and calcuim all of which you will need. Just go for low fat options like skimmed milk (you do get used to it!). Calcium from dairy actually reduces the amount of fat your body takes in from other food - so a glass of low-fat milk with your dinner can help with weight loss. Red meat is also beneficial in moderation, again just choose lean cuts. If you do cut the meat out, make sure you substitute other sources of whole protein (e.g. eggs, lentils) - you will need to feed your muscles as they grow and repair themselves. 

And remember to have your cake sometimes, because cake running rules!

Best of luck in your training, and I look forward to hearing about your progress.

Ian