I've been following all your posts for the last couple of weeks before daring to try and go for a run myself. I'm 56 and have never been sporty and surprise, surprise I'm 4 stone overweight!
I've just come back from my first 'run' feeling really deflated. I only managed to run for the first 2 minutes and then for the next 2 I did 30 secs but that was it then. When I tried to run the last few sections I felt I was going to fall over as I was so tired. I walked for the last half of the podcast.
Is it possible to be too unfit to do this programme? Any advice will be really welcome as I don't want to be fat and unfit anymore.
Written by
cathymolly
Graduate
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Well done for getting out there, that's fantastic. You know what it really doesn't matter if you you didn't finish the run there is always next time. The fact is you went out that is a great achievement in itself. There are a quite a few of us on this site that have had runs like that, put it to the back of your mind and try the run again in a couple of days. Try slowing down a bit. That is what worked for me. Please keep us informed and good luck.
Keep on going. I'm sure you can do it, just take it slowly and keep in your mind all the benefits you will gain from getting fitter and how good you will feel in the long run. You will find a lot of support on this forum from people all with their own experiences of this plan but a very high percentage speak positively about their progress. Its great that you took that first step of getting out there in the first place, many people don't. Good luck and let us know how you progress...
Like Realfoodieclub said, we've all had runs like that, and you should really just put it to the back of your mind. The fact you got up and started your journey with W1R1 is a great achievement.
I remember when I first started, I couldn't complete R1. I think I managed 5 of the 8 1xminute runs. Little did I know that first trip out had already started building my fitness. R2 saw me completing all 8 and R3 too!
Your next run will be better and you will be so surprised at how quickly your fitness builds up!
Stick with it and you'll be running miles (and loving it!) in no time.
I couldn't do it either to start with Why don't you start by running 10 or 15 seconds of each 'run' segment to start with, then next week, repeat week 1 but try doing 20s of each segment, build it up gradually. Just to know it can be done, I was like you last July, and today I ran 31 mins non stop. You don't have to run fast, but please don't give up. You can and will be able to run if you take it sensibly
Well done on beginning! Perhaps you are trying to run too fast. i9 got through the course by listening to people around my age (67) saying "slow and steady wins the day". It worked. I could wallk faster than I could run!
First and most importantly you got out - be proud of that. You have probably done the hardest run of them all.
Secondly- it's not a competition and you don't have to be fast, if you didn't manage it this time, try again in a couple of days. If you have to repeat the week or even part of it - that's fine. Each time you try you're doing yourself good.
I started in January this year and like you a was about 4 stone overweight.
I certainly couldn't manage all the runs the first time. The second time I managed more. For some reason I couldn't do the last but one part on any of the earlier weeks but I could the last part. I'm now starting week 6, but it hasn't been plain sailing.
I have lost a stone and a half through the programme and limiting calorie intake. I'm assuming you are trying the same.
Have plenty to drink before you go out - it's surprising how much it helps.
And make sure you don't run on empty, it can sabotage your efforts! Having a snack an hour or so before can make a difference, a bowl of porridge or a banana or something to keep you going.
At my lowest point, I first came onto this forum and the positive vibes that came back really helped.
I'm sure everyone here will tell you the same - you've done the hard part, so you can manage it.
Well done for getting out there and starting! I found the first week very difficult until I really slowed right down. I can walk faster than I jog but have got to Week7. You will get fitter and do more, just take your time and just keep on getting out there- you are doing the right thing. Just build up gradually. Good luck x
Keep going I am very unfit and very overweight it has taken me 3 weeks to complete week 1 as I couldn't complete all the runs for the first 7 times I did it. Either I couldn't breathe or was so tired my legs didn't want to carry me any further but you will find that the more you get out there and try the more you will be able to do. Good luck......onwards and upwards it doesn't matter how long it takes to get through the weeks as we are all different and all need to go at our own pace and listen to our bodies
I think a lot of people have found W1R1 one of their worst runs. I suppose your body, and your brain, just don't know what to expect. As others have said, just take it very slowly and try to relax. I found it helped a lot in the early weeks to give myself lots to think about during the runs. I like quizzes so I used to make lists in my head (US states, Oscar winning films, an animal for every letter of the alphabet, etc). Others have planned special meals, outfits, parties, etc in their heads. Anything that appeals to you and takes your mind off your breathing, aching legs or whatever is worth trying and can help the time pass much more quickly. Keep at it. There are many, many people like you on here who have successfully completed the programme! And don't forget to let us know how you get on!
Hi CathyMolly. Do not be downhearted. If you have never run before W1R1 is actually asking a lot of you. If you can only manage a few of the runs that is fine. Simply walk around the remaining intervals and maybe try to walk a bit more briskly when Laura tells you to run. Make sure you have a rest day (or 2 if you are feeling it) and then do W1R2. Try to do 1 more of the runs than last time, then walk to the end again. That way you will build up to completing the W1 programme in 2 1/2 weeks and you can then go on to W2. Believe me, you will feel such a sense of achievement when you do.
Thank you to all the kind people who have responded to my post. It's good to know that I'm not the only one who had difficulties early on. I suppose it was a bit much of me to ignore my body for 50 years and then expect it to respond like Usain Bolt! As many of you have said - I'll keep going and be proud of the progress I make - no matter how small. I'll let you know how I go on with the next 2 runs.
I am 49, more overweight than that, and today i ran the first run for the 6th time. I began much like you, except i dont think i completed ANY of the runs! Today i completely ran (jogged) more than half of the runs, partially ran the rest. Every run has improved a tiny bit. Try again on Wednesday and see.
At the beginning of the first running section, Laura says dont go too fast or you will tire yourself out. In the middle of my second running day, i decided that also meant dont push TOO hard to finish each section, it just leads to being too winded to start the next. My method was to start when Laura said start, go as far as i could, then walk until she said start again. Even if i could only go a few steps.
I know how defeated it can feel when you can't complete a run but as others have said another day, another run... Just keep trying. Good luck and let us know how the next one goes!
Well done for starting - that's the hardest bit. It took me 50 runs to graduate, not 27, and I'm still very slow. I'm still 4 stone overweight but I go out for a run twice or three times a week and it's fine. I will never run much more than 5k, I will never be fast but I am a runner. So will you be - follow the programme, do what you can and keep coming to this forum for inspiration. Good luck
Well done for making a start - you WILL improve! I didn't start c25k until last year when I was 63 and I hated running at school. I couldn't do the seventh and eighth 30 second runs but I slowed down my runs in W1R2 to a gentle jog and that was so much better - even though lads walking were passing me!
I carried on progressing through the weeks and didn't repeat any weeks and was amazed when I graduated nine weeks later! I still run three times a week.
I lost three stone on the 5:2 Diet and my running got easier and easier as the weight came off. My knees are certainly a lot happier these days!
I can't add anything other than all the others have said but wanted to say well done for starting the programme! We aren't all the same, so the programme won't be the same for everyone either! Go at your own pace, celebrate your achievements, move on when you feel able and you will be surprised at what you can persuade your body to do! Good luck from another 50 ish year old!
As someone else has suggested, don't try and run the whole minute, but try for 30 seconds or whatever you can do, then increase it slightly each time you run. You'll be surprised how quickly your fitness will improve, and there is absolutely no shame in taking it slowly and at your own pace. Plus even if you're not completing each run, you're still out there and getting fit so please don't feel deflated - what you're doing is amazing !
I am 24, fairly active, a 'healthy weight' and I couldn't complete the first run! I just want to let you know that you're not on your own and that if you try it again, you're a better person than I!
Just spotted this - go on, be brave and give it another go! A lot of people have said that the first run is the worst - and we're all here to help you and give you plenty of encouragement. Get back out there - you'll be so pleased with yourself for persevering!
Don't give up! I'm asthmatic with arthritic knees and my god it was hard, but be determined- it doesn't matter how many times you attempt it before you succeed, but go for it! Work up to week one. Even if you're running for ten seconds and walking the rest, your fitness will improve. I still can't believe I finished this program and really am amazed that it worked.
yeah I saw this written somewhere, what a good idea! my determination was crushed because I 'couldn't even do the first run' so if I start easier I'll defo conquer it! think I'll slow down abit too! mega chuffed for you! watch this space!
awh thanks for the message, I love how everyone is there for each other.. I was reading through the forums last night and everyone is doing so well and they sound so happy and pleased with themselves. I will defo try again waiting for my tiny teatox to arrive them I'm all over it! x
I was the same as you, so I started walking before this I did this as often as possible building up to a 5k brisk walk, and like you im in my fifties, four stone overweight and would never run! Get walking the walk! Just for a week, try week one again, keep trying until you do the full set and you will feel great, but thats just how I did it keep it up😁
I tried my first run ever this morning and couldn’t complete it either. I managed to do the third repetition and brisk walked the rest. I’m going to try again on Sunday, a day of rest in between. Keep going, i felt really deflated too but we can do it 💪👌
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Week 1 Run 1 completed
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