Starting the couch to 5k

Hello and hope someone can help please. I am going to start the couch to 5k and just need some advice about weight before I go pounding my knees. I am 6ft 3" and weigh 17 1/2 stone :-( is this too heavy for running or is it ok to get started?. I have no health issues and I cycle around 120 miles a week so my legs are reasonably strong (I think). Any help/advice would be greatly received and thanks in advance

41 Replies

  • When I started I was 6'1'' and over 19 stone. As long as you get some proper running shoes (and get them fitted too) you'll be fine! Enjoy the journey!

  • How tall are you now?

  • 5'9'', running too hard obviously compacted some bone somewhere :P

  • Thanks Wristy, I am now the proud owner of some Asics Gt2000 fitted at my local running shop :-). Just curious have you lost any weight since you started running?

  • about 2 stone! admittedly I am doing Slimming World alongside the running, and I was doing SW for a good month or so before I started the C25K to make sure I had the food bit down first!

  • Well done on the weight loss, that's similar to me. I started a diet 2 months ago and now feel the need to start running :-).

  • well you have found the right place! Might sound odd right now but in a couple of months you'll be out running for 30 minutes three times a week, and you'll love it!

  • The programme is a gradual build up that works for all ages, sizes, shapes! Lots of us get aches and niggles, using muscles we are not used to but this shouldn't stop you. I had never run since leaving school, need to lose weight, and am 49, have loved the whole experience and feel fit and stronger than ever after 8 weeks! I think you will only know by having a go, listen to your body and go slow!! Oh, and get a bag of peas in the freezer! good luck!!

  • Thankyou for your help, I will get the peas ready lol

  • I think you can run regardless of age or weight. You say you're otherwise fit

    The thing is with C25k you need to run it slowly. If you stick to running slowly, and doing what Laura (the goddess of the podcasts) tells you then you will be ok. It's only when folks get carried away and start running beyond their capabilities that problems arise. It's 9 weeks so if you go steadily you will get to the end in one piece.

    You will need proper running shoes. That could involve a trip to a specialist running shop to get your gait analysed. Or a visit to Sportsdirect to get some inexpensive shoes to tide you over while you do C25k. Being a big man I think you'll need some really good shoes so I think a trip to Sweatshop or Runners Need etc might be on the cards for you. If you get last year's model of shoes they are always a lot cheaper than the current version

    C25k is a life changer!

  • Thankyou for your help, I am now the proud owner of some Asics Gt2000 fitted at my local shop. I think they are last years stock so I did get a good price.

  • I am 6'2" and 17 stone when I started, and you are far fitter than I was. I think you'll be fine. As above get good running shoes. Take it slow and enjoy.

  • Thankyou for your advice

  • I'm 6'3" and was 18 stone six weeks ago and I graduated from C25k last week injury-free. Go for it!

  • Well done to you and thankyou for your advice. Are you lighter now after six weeks?

  • Very much so, yes.

  • You are fitter than I was when I started!

    You will find than the sessions are about time and not distance, so don't worry if you are not getting as far as you might wish - it will come.

  • Thankyou for the advice :-)

  • Echoing what everyone else has said. Don't delay starting because you don't have the perfect shoes.

    My suggestion (and I always make this) is that if you have the option to run on something gentler than tarmac, it is worth doing so, at least some of the time.

    My hunch is that your biggest problem will be going too fast - it only needs to be a different style of movement at this stage.

  • Thankyou very much for the advice

  • 6' 1'' and 20st and currenty on week 8 with no problem with the knees. Take it easy and listen to the aches and pains

  • Thankyou for the advice :-)

  • I understand where you are coming from. My husband is 6ft 5 and 18 stone and whilst he is solid muscle from weight training he finds it very difficult to run. If you follow the podcasts to the rule and trust in the programme you will do it. My hubby is about to start as we want to start fell running together and

    there is no way he can do that yet. Take it slow and good luck C5k changed my life and many others, welcome to something very special :)

  • Thankyou very much for the advice, good luck to your husband and well done yourself :-)

  • I agree with all the comments. Only obvious thing to add, if you feel can't do a week forward you can always do same week twice. The rest days are very important. Have fun and enjoy

  • Thankyou for the advice :-)

  • Looks like you've no excuse - look forward to reading of your progress.

  • Good for you for thinking of starting to do this training. This is not running but a LIGHT jog, a bit like walking but with the jogging movements, untill your body can get used to it. Your knees will get even stronger. Go for it but take it easy, we all do or did in the begining. Good luck and well done. Keep it up.

  • Thank you for the advice :-)

  • You keep yourself fit. There is definitely no reason not to start the C25K program. It's for all shapes, sizes and ages. I'm 5' 10" and 14st at the age of 64 and I've complete the program. So go for it and keep us all posted on your progress.

  • Thanks for the advice and fair play to you for completing the program. I've now got some fitted shoes so here goes :-)

  • No such thing as too heavy etc. Just be careful, listen to your body and abide by the run lengths. IE, don't do as many do and regret, and think I can do more too early!

    If in doubt chat to the quack.

    Almost lastly, get some decent running shoes.

    Very nearly lastly, watch the Youtube clip, 'running for my existence'.

    Finally, and most importantly...welcome and all the best. You CAN do it

  • Thank you very much for the advice. I have now got some Asics Gt2000 shoes so here goes!!! :-)

  • Good for you for taking the step to start. You won't regret it.

    I started C25K in August, I'm 6ft 1 and was about 18.5 stone. I originally started in some trainers I'd bought from SportsDirect for about £25 (Nike Downshifters, so not an unknown brand).

    They weren't right for me, didn't have enough cushioning or support and I ended up with sore shins after the first week.

    I went to SweatShop and had my gait analysed etc and came away with a pair of Asics GT2000 v2's which were much more suitable. With more support and cushioning. I've run in that pair until recently when I bought another pair (same model just different colour) so that I can have a pair for road running and another pair for parkrun.

    In my opinion, as someone of similar size/build to yourself it is worth getting the right shoes to start with. It will help prevent you getting problems which might cause you to give up on C25K. You'll also have made an investment into the venture, so it will be another thing to encourage you to keep going.

    If you can spare the cash, get yourself along to SweatShop, Up and Running or any of the other running shops mentioned, or even a local independent if you have one near you.

    I should add that after my first week with the Asics I did get a knee injury that put me out of action for 3 weeks, but that wasn't anything to do with the shoes. It was me over doing it.

  • Thank you for the advice and your comments are very interesting. I have just bought a pair of Asics Gt2000 (T3P3N model) with gel in the sole of the shoe, I got them from 'up and running' and they explained to me that as a big guy I would need extra support on my left heel, with your comments it seems the advice must be correct. Thank you and good luck with your journey :-)

  • So, all that remains then is for you to get out there and run/walk. Slowly mind!!!!!

    Have fun? It's not a race. It's you getting healthy so take it slowly. 9 weeks ahead of you so there's plenty of time

    Good luck

  • I supported my lovely friend through the course and she was 20 stone...she graduated and could run for 30 you can do it, and you are clearly fit...get decent shoes and comfy clothes and off you go, enjoy it and you will reap amazing benefits :)

  • Thankyou for your encouragement Juicyju. I have just finished my first run and it felt reasonable ok, slight niggle in my shins and knees but generally ok :-). Amazing what 24 hours can do lol :-)

  • Glad it went well Robbie. Youre up and running now !

    Enjoy the programme, its a life changer ! :-) xxx

  • Thankyou Poppypug, I really do hope its a life changer I just feel I'm not made for running but I will reserve judgement until after week nine and hopefully by then I will be hooked :-)

  • I am sure you will be , Robbie . I think at some point most of us thought " Me , a runner ? "

    I sometimes think that I have been taken over by aliens and I will be transported back to the couch puffing my head off ! :-)

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