I'm thinking of starting C25K, but I'm really nervous about it! I bought some new trainers yesterday, but I don't have any clothes suitable for running in. I've lost 3.5 stones doing Slimming World over the last year, but I'm still a size 20/22. Where can I buy running gear in my size? Is anyone on here my sort of size (or were they when they started)?
I've also got quite weak ankles, and go over on them pretty easily. I'm worried I'm going to get injured whilst out running.
What's the best thing to get for me to take my phone out with me? I've been looking at the armband things, but I've got pretty big upper arms so not sure if they'll fit me.
I guess I need a little bit of motivation to get me started!
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fluffyowl89
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Just get out there, with the programme on your phone or mp3 player and follow the instructions. Just go very slowly!
Lots of larger runners everywhere so no worries on that score. Lidl, aldi, primark, tesco, sainsbury, h &m, asda all have inexpensive running gear, which is amazingly good. Sportsdirect have lots if choice on their website. You don't have to spend anything for now though. See how it goes before spending your hard earned ☺
If you go steady your ankles should be fine. The early jogs are only 30 seconds at a time, with 2 minute walks in between. It's very do-able and designed for non runners of all ages. It is the bees knees and had got millions of folks running fresh off the couch. Which is why we're all here of course
Take time to read the chat and all will be revealed. Folks are lovely here, very supportive. We all had to start at the beginning so know how if feels. There is a fab 99p book on kindle, all about the tentative first steps but it will make you laugh out loud 😊
Have your first run today. It won't take long . You can tell us all about it when you get back.
Regarding injury, make sure you take it very slowly and carefully at first. Pay attention to all sensations and stop and rest as needed, particularly if anything hurts. As you start to lose more of the weight you can push yourself more, but as everyone will tell you, don't worry about being very slow at first.
Good luck! Looking forward to hearing how you get on
Just grab a pair of leggings or shorts and a t-shirt and get out there! The most important step in starting is just getting off the couch! (Hence the couch to 5k) The first run is the hardest. You could reward yourself with a few new fitness clothes once you complete the first run, incentives are always good
As for your ankles, take it slow and steady, and listen to your body. Safety first.
For now you probably need some kind of a jacket. I'd put your phone in a jacket pocket. Later you can look at getting a running jacket if you want. It should also have a breast pocket where you can put your mp3 or phone. Any comfortable top will do to get started. Get loose fitting stretchy pants. If they have deep pockets, you can put your phone in one and your keys in the other. Where I live, Tchibo still sells clothing and I got most of my running gear there at very reasonable prices. I'd get cheaper things for now and when you are hooked, you can expand your running kit collection. Would you consider running with some kind of ankle support?
Aim to land lightly, don't try to run fast, gently does it for the beginning. Maybe look for some ankle and knee strengthening exercises you could do on your rest days. Hope you enjoy it.
I don't have anything for ankle support at the moment, but I'll look into it if I need it. I've been doing tap dancing since September and haven't needed anything for that, so I may be ok.
Joggers and a t shirt will be fine to start - all this worry over clothing is just a delaying tactic (we've all been there!) so just get those trainers on and get started!
You can do this. Many of us started from a similar position and have gone on to succeed. Just take it slow and steady, take your rest days, stretch out after runs and come here for inspiration and encouragement.
Isn't it just?! I need to get over the fear of people shouting stuff at me in the street. Sadly I've had that in the past (one of the reasons I started losing weight last year). I'm sure I won't hear them over the podcast anyway!
That's it, music in your ears. Go out when there are not so many people around if you can and if it would make you feel more comfortable. You will get more confident in time, we all do. I crept out after dark to do the programme but I couldn't care less who sees me now.
The route I'm going to take is partly on a footpath through some woods, and partly along a side road that isn't too busy, so I should be ok anyway. I need to stop making excuses really.
I go out at 6-6.15 in the morning and am normally back before people start going to work, plus I walk/run on a tarmac road that leads to a farm with fields all around so no-one sees me (apart from meeting one lady who walks her dogs at that time). I'm now on W4R2 (completed today). Well done on the weight loss - I've got a lot to lose as well, so this is a step in the right direction
Well done for getting to week 4! I'm dead to the world at 6 am, so don't think I'll be out at that time at any stage! Good luck with the weight loss - it is really hard to stick with it. I've been a bit stuck with mine for the last 6 months really, but I've not been sticking to Slimming World properly due to uni stress.
I only ran in the dark for the first 2 months... I was out and back without anyone noticing xx ! If I saw someone coming my way I'd stop ... Then go - go you!
I overheat really easily so I do find 'technical' running clothes far more suitable. I've bought from Tesco, Sainsbury, Aldi and Primark and they all sell your size xx They'll say 'dri-wear' or 'dri-tech' etc. wording like that!
Completely get your paranoia, especially if some @r$e has shouted before
The more you do it, the comfier it becomes and your confidence grows. By the time you near graduation you will gladly look at anyone trying to belittle you, stick two fingers up and feel very sorry for them.
Go out there, go slow and steady and keep posting here for support, it really helps xx
Thanks for the tips re clothing. Sadly no big Tesco or Sainsburys round me, and no Aldi at all, but I'll have a look in Primark next time I'm near there.
I managed to run past a skate park full of teens and a group of teens walking from the station without caring if they said anything. I couldn't hear anything anyway with the music going.
Give it a goas soon as you can, it's a wonderful program. So many people who thought that they hated running since school are now addicted to running. Just go as slow as you can and listen to Laura, the nice lady on the podcasts. Do no more than Laura asks you to do, and do it as slowly as you can and everything will be fine. You are going to love it.
I think you may be surprised at how little notice anyone else takes of you.
I am still 3.5 stone overweight and am limiting myself to the dreadmill (sic) at the gym until I am sure I can run without mishap. As for clothes, I just use cheapo leggings and a t-shirt for the time being. I do have some nice running trousers for when I feel confident about going outside (and when the weather bleddy well warms up).
I tuck my phone in my bra (wrapped in a cotton sock to absorb my sweat)!
Nice to hear from someone else who's overweight. Sometimes you really feel alone. You're brave going to the gym - don't think I could go in my local one! Not my thing at all. Maybe you can brave it with me and try running outside? It wasn't as bad as I thought it was going to be.
My local one is lovely, lots of people just like me, very friendly too, so I feel OK now. I must admit to feeling quite petrified when I first joined, but they have made me feel very welcome and are very encouraging with my weight loss. You never know, yours might be the same.
Even so, well done for going outside - I am glad it went well!
Once I am running decent blocks I will too, I just don't want to do the stop-start runs in public just yet.
So, I got back around 15 mins ago, and it went ok. I wasn't able to do the whole thing as it says, but I was able to do a few of the 60 second runs. I went to the station to meet my partner, which is normally a 30 minute walk for me, but I got there in 20 minutes running and walking. I then walked home with my partner at a brisk pace. All of the runs corresponded with uphill bits, so it was hard, but I'm really pleased with myself that I actually went out and tried. It was also raining the whole time! Onwards and upwards (although hopefully not running uphill next time!).
Fantastic - well done. My first couple of weeks were just like that, I just took it slowly and some weeks took longer than a week to complete, but I was OK with that.
Fantastic! The first outing is the hardest. Every time you achieve a small success, it'll feel great, and you will build confidence quickly. Good work!
I started C25K wearing my normal clothes, walking boots (fairly light ones) as I didn't possess any trainers.
I bought a sport bra (zip up front or I'd've had to go back to bed after putting it on) before I bought shoes. I also bought some big firm control knickers as my tum didn't like wobbling about any more than my breasts did.
I've also run in a long knitted skirt, on narrow woodland paths through bushes. It was fine.
One thing I would say is that apart from gloves, under rather than overdress. Being a little chilly to start with will encourage you to keep moving, and if you're moving you may as well do it in a running motion, whereas getting uncomfortably hot can be difficult to deal with. I am astounded that I go out in t shirt and leggings (plus gloves and buffs round neck and head) at minus 10 quite happily... whereas I've had some rotten runs if I've kept a hoodie on.
It took me a while to crack Week 1... I found it helped to run all the runs I could and then walk the rest, rather than walk when I should be running and then run again that session... that way I developed an attitude of keeping at it and had clear markers for progress so didn't get disheartened.
Great to hear you got out there. Well done... and you could probably run a bit more slowly next time!
I also do slimming world too and have started the c25k to get fit and finally start some body magic! I felt sick with nerves before I started but seriously, give it a go. I'm not gonna lie, my first run was awful. I really struggled but I'm SOOOOOOOOO glad I stuck with it because no run I have done since was as hard as that first one so persevere. It was the first exercise (apart from long walks) I've done in years and my body was not expecting it!!! Now I am REALLY enjoying it. I never thought I would actually say that. It is just as much mind over matter as it is about the programme. I can't believe what I have achieved so far and I'm really proud of myself.
I got all my running gear from M&S - they go up to size 22, I ordered a load so I could try it on at home and I just sent back what I didn't want. I have also encountered heckling on more than half my runs and I am totally past caring what they shout now. I just have the podcast on loud. It's their problem not mine (and I'm normally the type of person that gets upset by things like that). It has given me a load of confidence and I really encourage you to have a go. I prefer the poscasts (you can download them from the NHS site) rather than the app. I don't take my phone, just a small cheap mp3 player with a clip from ebay (about a fiver).
My run is so slow it's like a shuffle but that really doesn't matter. The hardest thing is getting outside. I read somewhere on here (I can't remember who posted it) that if you don't feel like going out, get dressed in whatever you run in anyway and step outside the front door. By the time you're dressed you will probably go out and run. It's true. If I think I can't be arsed then I get dressed anyway. I've always gone out once I've been dressed. Even if I don't enjoy the run at the time (some I have loved, some I really haven't) I always feel amazing afterwards - you get a real buzz. My own personal tips that I use are:
1 - tell people (your supportive friends) that you are starting it. They will be encouraging and will support you. I've had a few friends ask how I'm getting on - that helps motivate me.
2 - STRETCH!!!! After I run I found it much better if I stretch when I'm finished. Someone suggested this link to me and I do it after every run now and for me it really helps reduce stiffness and aches and pains nhs.uk/Livewell/c25k/Pages/...
3 - Don't look ahead at the programme and scare yourself off before you begin. When I started week 1 all the way up to week 2 run 1 I was counting every single running section and thinking "I've still got X number of runs left". Now I don't look ahead, I don't count, I just put the headphones in and go, and before I know it I'm at the end.
4 - If I focus on my breathing then the runs are easier. If I am gasping I struggle. I concentrate on trying to control my breathing and get on much better.
5 - B0bP said to me on my post about my second run "knickers to the hecklers". That is really good advice. Sod em. I am doing this for me, not them. Why should I care what they think? I'm improving myself and I'm not going to let any other person stop me.
6 - Don't necessarily aim to do it in 9 weeks. I've deliberately taken 2 rest days between each run so that I don't completely knacker myself out. I don't care if it takes me 9 weeks or 9 months, but I'm determined to do it
If you don't buy exercise clothes that's fine, but DEFINITELY get good shoes. I went to an asics shop where they analysed my gait to make sure I got the right shoes.
Good luck on your journey. I hope you enjoy it as much as I am enjoying it (sorry for such a long post!)
Well done. It's hard doing both these things, but it sounds like you're on the right track. I'm still overweight. Ive lost nearly 2 stone and on week 8 C25k. I finished it last year but then picked up an Achilles injury which took me ages to get over. I started as a size 20 and my 18 clothes are now loose. This time, with losing weight as well, it's a little easier.
Just be careful if your feet are sore. The extra weight certainly stresses them more. If you have pain, give yourself longer than 1 rest day to recover. I took the first few weeks slower with 3-4 days between runs if my feet were still sore- now they aren't sore so I go 3 times a week.
Apart from good shoes and bra, I think you could run in anything. I'm sure running kit is all a trick to get us to spend more money! Yes, running bottoms are more comfy and the synthetic tops aerate better but in the early days running for a few minutes in between walks it's not essential.
Finally, have a look at "the fat girls guide to running". Not sure if you'll like the loud and proud approach but there are some good tips and I think they sometimes do workshops. You are not alone!
Hi Fluffy - if you have the trainers that's the main bit of kit sorted! Just wear a comfortable T-shirt/fleece and loose trousers to run in. Just wear whatever is comfy and warm or cool enough for that day's weather.
For carrying my phone and keys, I use a bum-bag slung around my hips, with the zips in front of me so I can reach everything easily.
Then - just get dressed, lace up those shoes, and go for it! The first run of the first week is really gentle - most of the time you will be walking, with just a few spurts to get you into the swing of things. Good luck!
We're about the same size i got my running clothes at primark. Nothing fancy but it was cheap enough so if I lose some weight I won't feel too bad having to buy new stuff. Went on my first 'run' today was tough but feeling so good about it n planned my next run for Saturday to give me plenty of time to recover as I have weak knees from a previous injury don't want to push them too hard the first time. Hopefully after that can find time on Monday to fit in a run before stepping it up to week 2.
I repeated week 1 as I wasn't even ready for 'couch'. Should have done 'bed to couch' first. I'm a big piece and was also worried about how I looked and people shouting abuse. I do my runs at 10pm when it's dark and go to a quiet but well lit road on the estate. My first few runs, I stopped 'running' every time a car passed as I felt so embarrassed. That soon passed. Now I hold my head high, smile, and keep running.
I thought I'd have a problem with a car parked up by the side of the road full of young men. They did shout something at me but I have no idea what. They were clearly not expecting me to be doing a loop back past them. Their window was open and I smiled as I ran past them again and said 'I'm running loops'. They were in the same place the following Friday and I passed them twice, smiled and waved. This time I commented 'I may be fat and unhealthy... but I've lapped you twice'. They shouted back 'You're not fat!' Aww, bless 'em.
Last Sunday, I jogged in the park in daylight (ran down hills, walked up hills) and no one laughed at me, if anything, you feel smug that you're 'trying' - and you also realise that there are many runners with wobbly bits doing their own thing, and people actually respect that. I've lost a stone in five weeks with C25K coupled with watching what I eat and logging it on 'myfitnesspal' and walking on my non C25K days.
As for clothes, depends on the weather. I left the house tonight (week 6, run 2) feeling freezing so wore a thermal base layer, baggy t-shirt (to cover my fat backside) and a fleece hoodie... regretted that on the walk home as I was hot from the running. Make sure you have a safe pocket for house key/mobile... you don't want to have to go back over your route to find your keys if they fall out!
Woops, waffling on again. I'm glad you got started. I actually look forward to my runs and the sense of achievement (and weight loss) keeps me motivated. If this 49 year old bed potato can do this, there's hope for you all. Enjoy yourself.
I am your size and started couch to5k in January and have not looked back. Go for it you will never regret starting . Remember it is your time and only in race with yourself , so what if you need to repeat a week, not as quick as others out there. Speed comes in time and my times are improving. Regarding running bottoms adidas and Nike xl bottoms fit me and for top part too. However running Jackets are my problem in ladies so I shop in men's. I like 2 front zip pockets 1 for phone and one for small bottle of water. I have ,time to run xxl men's hi vish running gillet from Amazon £12ish and also adidas climacool zip jacket for cooler runs. Also men's running t shirt are good as baggier and longer. 2 zip pocket are my necessary for running and my time it taken to find suitable clothing that fits inspires you because after 4 months running I love it and effect on body measurements and weight loss 😀😀😀😀😀
Thanks everyone for all your support. I'm genuinely touched to have so many replies! My knees are a little bit achey this morning, but nowhere near as bad as I thought they would be. I'm definitely feeling up for run 2 tomorrow. One of my friends wants to come out with me, so we're going to have a shuffle around the park across the road from my house. I've got some bluetooth over-ear headphones being delivered today. The ones I used yesterday kept falling out (and one ear wasn't working!).
One thing I would say, is I started off running with my husband but it turns out we have completely different running paces which made my run uncomfortable and his too. We now do the 5 minute warm up walk and then go off and do our runs (in the same area) and more or less finish the last 5 minutes walk together too. If you have the same pace great, but don't struggle to keep up with someone else or go too slowly to what is your natural pace. x
Thanks for the advice. The park is small enough for us to run in the vicinity of each other. She's much smaller than me, so she'll probably run faster than I do.
Well done you! It's a fabulous feeling to have even started something you never thought you could do. As far as worrying about what others think, I read a great article online the other day which essentially advised: 1. Decide what you don't give a **** about and 2. Don't give a **** about those things. For me too, that includes people who might be amused or stare. I find a big smile and a friendly wave REALLY confuses them! Keep going....
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Never use the 'jog' word lol!!
Starting week 3 ....ll
Starting from scratch
Thinking of entering my local 10km
1st signs of doubt starting Week 8 
Thinking of starting this
