Spent my life avoiding physical exertion...but really want to do this.

[Soaked_Alien]

Im a new potential recruit..As the title says I've spent my life of 39 years avoiding any sort of physical activity. I can't even remember the last time I was out of breath...just not my thing. I'm 5,11 and 16st. However, I really want to introduce some exercise into my seditory lifestyle now and this seems like the right approach. However, I'm worried that even this will be too much of a shock to the system and maybe I should start with just simple walking first ? I simply can't imagine myself running! Any thoughts from a similar position ?

[JaySeeSkinny Graduate]

I started walking, more or less on doctor's orders, before I ran. But loads of people go straight into running. You're a youngster yet, try out the first week of the programme. If it really is too tough, start walking. You never know, you may surprise yourself - loads of us have!

[PippiRuns]

Welcome to the friendliest place on the Internet! I agree with JaySeeSkinny that you should give w1 a go and take it from there.

[mfamilias Graduate]

Hello, Soaked Alien, and welcome to the fray! I don't think that any of us imagined ourselves running when we set out on this programme... So yes, it IS possible. If you are prepared to get in control and make it happen

I started with a 5k walk every day with my dog after a 28 year break from sport. Building up slowly is a good idea and it is a great motivator. Just take one day at a time and (most importantly) take that first step. You can make this into something real rather than a "potential' project - all you have to do is decide. Keep us posted.

[OldPossum]

If you want to do it you can - take the advice of so many on this forum, listen to your body and start slowly. Don't let fear stop you and go for it

[kaioss Graduate]

Hi Soaked Alien, I was 37, 16.5 stone and 6'2 when I started the program. I hadn't done any exercise for around 20 years so was in a similar position to you. I went straight into the program and surprised myself by doing it all. I now run for over an hour. My only advice would be to make sure you stretch thoroughly after each run to reduce stiffness and little niggles.

[Slinkyminky Graduate]

Drop the potential from your first sentence and make it say You are a new recruit.

I doubt anyone ever starts this thinking they can run, most of us have gone through life thinking we can't run and will never be able to run and that's what so amazing about this program; it's so gradual and builds you up steadily and then a few weeks your mind set changes and you start believing that you actually can do this anx you can run anx most of all start enjoying it!!!

Start today, you won't regret it!

Start with wk1 and see how you get on; remember to just go slow, slow, slow. Good Luck anx keep us posted x

[OldWheezer]

Good for you making the decision to change your lifestyle. As most have said just do it. Take it easy and see how you get on with week 1. It won't be easy as I seem to recall I was almost on my knees going home but I also found it exhilarating, after a bit of recovery time.

If you genuinely can't get to the end of that first run of week 1 then you get rethink whether you build up through walking or doing your own cut down version of week 1. Either way I'm sure you'll get there just don't focus too much on the 9 weeks or 5k. The main thing is to build up to be able to run for 30 minutes non stop at a speed that your comfortable with.

Good luck and keep us posted.

[Oldfloss Administrator Graduate]

Just get out there and start!

The programme is so carefully structured, you will be fine, if, you follow it. Loads of people felt exactly as you do, but the hardest bit is making the first step to begin!

So.. up to you.... this could be the time when you start to become the person you want to be... !

[IannodaTruffe Mentor]

Suck it and see. This programme puts you in control and so if you do not manage to complete a workout, you simply repeat it. When you have completed a run, the brilliant and gentle progression will mean you are ready for the next one. Use the C25k programme to change your life. While you can just use it as a guide, l recommend sticking to it, because it is proven to have worked for thousands who have gone before you.

Welcome to Planet Run, Soaked Alien.

[evecanrun2 Graduate]

Try week one . Your post echoes what a lot of us thought to begin with. Everyone says take it slow . That's the way to go . Good luck we are all rooting for you .

[plop Graduate]

I have never liked exercise, I have joined gyms and never gone and I admit I used to laugh at cyclists and people out running but now I am one of those mugs. The wake up call for me was 14 Stone and having a melt down as none of my trousers fitted. TBH it's not too bad, if you have done nothing, ever, start with some walks, maybe chuck in some hills and take it from there.

[Hidden]

<go for it. I was so unsure of myself that I repeated weeks one and two (unecessarily in hindsight) You obviously want to do this so get out there. It'll be fine.

[boptillyoudrop49 Graduate]

You're here now, so you're part of the gang already. Download your podcast or the app, lace your trainers, embrace the rain and off you go. Then come back and talk to us about it. You'll never be a runner through thinking about it but you will be if you get out and do it.

[GoogleMe Graduate]

Surprise yourself.

I shouldn't be able to run with my health issues. But I can and I do. I tried the NHS C25K podcasts because I needed to lose weight (obese), it is easier with a bit of exercise and sustaining a brisk walk was too painful. I wasn't being asked to to any stretching (bad experiences with that) I was being asked to walk for 5 minutes and I was only being asked to run for 60 seconds. And I was being told firmly that I must not do it again the next day.

Well of course I walked too fast and I ran too fast but woo hoo, I did manage to do 4 of those 60 seconds before I had no run left in me and had to walk the rest. Had I discovered this forum earlier I might have cracked the Week 1 podcast sooner (12+ outings before I had the 3 full sessions under my belt) because everyone would have yelled (nicely) "Go slow!"

Remember that running is about a different movement, not necessarily a faster movement (although ultimately it will be)

[Katie204 Graduate]

Hi Soaked_Alien - the C25K programme does start you off very gently - in week 1 you run for 60 seconds at a time, with periods of walking in between the runs to help you recover.

As the other posters have said, many of us started from a position where we hadn't done any running for decades. The programme takes you through the training very gently, and you can always repeat a session or a week if you need to.

I suggest downloading the podcast for week 1 and just having a listen so you know what will be expected. Then give it a go!

[agedsnailspace Graduate]

Welcome to the fold! I'm with the rest, give it a go!! I was 56. 5ft 6 (if I'm being generous) and had stopped looking at the scales when they topped 15 stones. I hadn't even run while at school, so it was a complete shock to my system. I snuck out to do my first run in the dark and had to lie flat out for the best part of an hour after finishing the run before I felt 'normal' again. My other half was considering calling an ambulance! But, boy did it feel good, in some perverse way, to know I'd done it. There will be days you will hate the run (or even Laura!), but this is the most self affirming program you will ever find. Keep posting, let us know how you get on, rember to go SLOW - and enjoy!

[LonelyWalker Graduate]

Welcome! There is some great advice here already, so I won't repeat the mantra of 'go slow' (oops, just did!) but will say that the fear shouldn't stop you from trying. It is better to get out there and try than stay sitting on the sofa, if you can't do the runs just walk them, just keep trying and don't give up! Tell us how you are going and we'll congratulate you on every little achievement, support you when you feel the need and encourage to keep going. The programme really does work, just don't forget those rest days! Good luck.

[Soaked_Alien]

No going back now... Well I've just completed W1R1 and survived. Went quite well really,even did a couple of extra 60 second runs as when I finished I was still quite a way from home. 5th run was the hardest but that one was on a bit of an incline. Let see what the next on brings....

[mfamilias Graduate in reply to Soaked_Alien]

Well done!

[boptillyoudrop49 Graduate in reply to Soaked_Alien]

Brilliant Well done, getting started is the hardest part. Be sure and take your rest days, your body needs them to heal and strengthen and to ready you for the next stage.

[90ldfinch Graduate in reply to Soaked_Alien]

Great going, Soaked_Alien . I think the toughest part of C25k is to actually get out and give it a go 👍👍👍

[Slinkyminky Graduate in reply to Soaked_Alien]

Yeahhhhh well done!!!

No going back now and you won't want to; you'll soon be hooked

Today you made a great life changing decision X

[Holly303]

Welcome, I was in the same position a couple of weeks ago.

I started by listening to the C25K Week One but instead of doing the run's I walked as fast as possible for the minute before slowing down to get my breath back. The following week I ran every other run and now this week i'm doing every run in week one.

It's taken longer but at least doing it slowly I am not disheartened, have gained massive confidence as I haven't failed and actually really enjoy it & look forward to getting out for a bit of exercise.

I do think though that if I had gone straight into running the first week (being almost 17 stone & only 5'4") my mind would of told me that I couldn't do it and I would of become disheartened & given up. I do feel now that if I can't manage all of Week 2 I enjoy it & have enough confidence that I will keep at it until I can.

This is also a fantastic forum - the encouragement & motivation from people on here is a large amount of what got me out the door to start with

[Als_mum Graduate]

I agree with all the above. Just give it a go! We'll be cheering you on.

[Sammully Graduate]

I think you will be pleasantly surprised, it's a great programme why not give it a go xx

[poppypug Graduate]

Welcome to this amazing programme Alien !

You've made the first step, Well done ! Take a rest day and then youre ready to go for WK1 Run 2 ! You really wont regret this decision I promise you .

This is a life changer ! xxx

[sarah469 Graduate]

Go for it! You sound like me a year ago! My life has changed! Start with week 1, if it's a struggle then you can do it, if it's really really a struggle than try walking parts of it and slowly increase until you can do week 1! You can do it, I promise! keep posting here too, it will keep you motivated!

[Ucandothis Graduate]

I started at the age of 56 having done no exercise since primary school. I managed the programme in about 11 weeks and no do a parkrun every week. Go for it!