Running with extra weight...

[RuNananana]

Okay - fair warning: Frankness to Follow

In the 6 months prior to starting the C25k program, I lost 3 stone 4lbs. I decided then that I was going to put on my big girl (jogging) pants, and do what I've always wanted to do - run.

Fast forward 16 weeks, and I've now lost 3 stone 8lbs (and finally gotten a hold of the whole appetite post run thing! lol). So the fact that I've only lost 4 pounds in the last 4 months I'm okay with especially when I decided quitting smoking at the same time as learning to run at the same time as dieting.... lol

I still have about 3.5 stone to lose. I'm eating healthfully, and it's coming off - very, very slowly... which is fine - but I'm having trouble managing my expectations. On another post, someone commented that although my name doesn't suggest my gender, I spoke like a guy in terms of those expectations.... lol No.... I'm not my name? Run Nana Nana!!

Anyway... so as a 53 year old overweight Nana, should I be lowering the bar right now to avoid disappointment/discouragement? Will losing that 3.5 stone mean that running is easier? Is that a stupid question? Should I pull back on the reigns? Am I inviting injury (knock wood, none yet - except I did get a blister in week 6!!)? Has anyone else been in a similar situation?

I feel like I'm talking to a room full of very effective coaches... Thank you, in advance!!

x

[AnneDroid Graduate]

I'm sure that losing weight makes running much easier. Imagine you had to have a stone, say, added to your limbs as extra weights. It would be a lot more tiring to run with those on.

I've lost three stone over the period I've been running but that's at LEAST as much because I've been eating less (and eating healthily) as it is because I've been exercising.

Personally I find dieting hard in the winter months so I'm just maintaining my weight at the moment and keeping up the running. I want to lose one more half stone or so but I'll turn my attention to that when spring comes.

You've done really well on your journey so far so I'm sure you'll go on to achieve your goals. Be patient and believe in yourself!

[RuNananana Graduate in reply to AnneDroid]

I want to say thank you... but I have to mention that your name actually made me "ha!" out loud! I love it.

Now: Thank you. There's much less fresh stuff at a reasonable price available in the winter... though I've resolved to try a new squash every week! lol

[AnneDroid Graduate in reply to RuNananana]

It's not the lack of fresh stuff for me. It's the cold weather. I want to eat hot stodgy comfort food instead of cold salady things!

Glad you like my name.

[boptillyoudrop49 Graduate in reply to AnneDroid]

I feel like that in winter too. It really is easier to lose weight when the warmer weather sets in and at thexmoment everywhere you go you're being served cake, biscuits, mince pies, etc.

[Hagarack Graduate]

To be honest I don't know too much about weight loss so hope this isn't sticking my oar in but I would imagine part of the reason why you haven't lost more weight is because you put on muscle weight as well as losing fat. So you might have lost more fat than you thought?

[RuNananana Graduate in reply to Hagarack]

Oh I'm not concerned about the weight coming off - I know it will eventually if I continue doing weight watchers at the same time... I'm just wondering if I should slow down my program, and give my body a chance to catch up to my brain... Like, in my mind, I want to increase my speed on a weekly basis, but I'm wondering if I should just plod on as is until I lose more weight - kwim?

[Tomas Graduate]

Yes, losing weight will make a big difference. It will make running easier, and it will make injury less likely.

That's the good news. The bad news is that you won't lose much weight from running. Expect to burn 100-150 kcal per running mile. Closer to 100 when you have reached your goal weight and become used to running, more when you're overweight. So see the running as a way to maintain weight and as a way to encourage healthy eating.

Good luck Nana

[RuNananana Graduate in reply to Tomas]

I don't believe that I'll lose weight from running alone - but I will if that's combined with Weight Watchers (which is how I lost the first chunk of weight, and how I'll lose the second chunk). It's not really bad news: my heart is stronger than it's ever been in my entire life (resting heartrate going from 75bpm at the start to 50 now!) and I've been able to quit smoking with minimal stress.

What I need to know is should I be slowing down my progress/expectations regarding speed & time.... am I inviting injury?

[Sofargoner Graduate]

I'm feeling this one with you. In the Chub Club that I go to, you do get a slight raised eyebrow if you have only lost 1lb or 1/2lb in a week, asked if you're ok with that. I think I am OK with that as I am exercising for 30 mins or more 3 to 4 times a week when I used to do much less than that and I am on 10,000 to 15,000 steps 6 days out of 7 (i.e. active). I know my shape has changed due to C25K as well. But I do need to curtail the snacking. I would love to get another half stone off before Christmas, I'm a couple of lb away yet!

[RuNananana Graduate in reply to Sofargoner]

I bet you can do it. I believe you can lose some more before Christmas... maybe 1/2 a stone might be a little unrealistic before Christmas though - please don't sabbotage your own efforts... 1-2lbs per week is a healthy rate to lose: that Chub Club needs to lower their eyebrows. x

[Sofargoner Graduate in reply to RuNananana]

should clarify, I have 2lb of that 7 already, so if I lost 2 this week and 2 next week I'd almost be there.....

[RuNananana Graduate in reply to Sofargoner]

How much have you lost so far?

[Sofargoner Graduate in reply to RuNananana]

2 stone 2lb

[RuNananana Graduate in reply to Sofargoner]

Drink, drink, drink loads and loads of water - honestly - it will help!! xo

[RuNananana Graduate in reply to RuNananana]

and Congrats!!! on the weight loss so far!!

[orchards Graduate]

I think it depends what those expectations are and I'm not clear about that. How are you measuring your progress and speed? If you're using an app of some sort it probably tells you when you have managed a PB and those do get fewer and farther between as you do more, so it's not a good idea to expect a PB or 2 every time you run. On the other hand, if you keep on running, your speed will gradually creep up over the weeks without you really pushing yourself because your stamina is developing and done like that you wouldn't be risking injury. It's also good using programmes such as the C25K+ podcasts.

[RuNananana Graduate in reply to orchards]

So what I have in mind is continuing on the treadmill and increasing my speed (it's in mph) by 0.1 weekly. I'm going to stick to 30 minutes per run at this point. I guess what I'm wondering is if I shouldn't not try to go faster, but rather just maintain until I lose more weight - if I'm inviting injury by pushing it...

[stewieUK Graduate in reply to RuNananana]

You are taking a sensible approach to my mind. Your body will tell you if you start pushing yourself too much. Also as your weight drops you will find it easier to increase speed if that is what you want to do.

Personally I'm more interested in increasing distance and time rather than speed

[orchards Graduate in reply to RuNananana]

Didn't realise you use a treadmill - bear in mind that my experience on one is limited to one gait analysis! However - I think I'd be wary of something as fixed as increasing speed by a set amount each week nor by correlating speed and weight loss - I'd want to do it by listening to my body and increasing the speed slightly if I felt as if I could go a bit faster. I'd probably do it just for the last few minutes and see how that felt then adjust accordingly the next time. If you feel (because of what your body tells you, not because of what speed figures or scales say) as if you need to stick at the same speed for a bit longer than a week then carry on at the same speed until you are ready. I'm 10years older than you and very keen to keep running, too - I wonder if it's a little bit easier for me to find a speed that's right for me that day because it's not driven by a machine. interesting train of thought thanks.

[boptillyoudrop49 Graduate]

Complete the programme and then work on speed if you want to. Personally at this stage I wouldn't make any kind of issue about it.

[Flossie22 Graduate]

I don't think you should worry about your speed at the moment. Carry on doing what you're doing. Follow the w9 a bit more or the C25K+ podcasts, take a rest day or two in between, and enjoy it. Don't rush to get fitter faster. Take your time. Massive congratulations on your weight loss so far, tremendous effort, and for quitting smoking. Here's to a healthy, injury free life for you! 😊👏🏻👏🏻🏃🏼‍♀️🏃🏻🏃🏼‍♀️🏃🏻😊

[Mollydex Graduate]

Hi sounds like you are doing fab , well done on the weight loss it's really good

I can only tell you my journey , I am 56 , not a nana , but would be delighted to be should the opportunity arise . I started running last March when I was 13 stone 8 . I am 5 ft 4 , I was slow , breathless , could only make it between lampposts , and very unfit . I have persevered , found a heart blip, had a pacemaker , weigh 9 stone 3 and absolutely love running .

So my advice is do what you can, take it slow, don't loose your dream, being a nanna is a joy not a problem, 53 is delightfully young . Do what you need too at a pace that's comfortable for you

Our destininy is our own and it's the journey that is the fun

[AnneDroid Graduate in reply to Mollydex]

Well done Mollydex - that's inspirational.

[RuNananana Graduate]

Thank you, everyone. Only on the treadmill until the first thaw. I much prefer running outdoors, but I'm in Canada & clumsy - > slush, snow & ice would likely have me on my a$$ets. I've managed to listen to my body well enough so far (knock wood) no shin splints or strains from running so far. I'm happy with my timing right now (4.168k in 30 min is my PB!!) I'll keep on with the 30 minutes for the time being in accordance with week 9 - but really - the music in week 9 completely sucks. I'll listen to the radio. x

[misswobble Graduate]

I would just keep running every other day, and not worry about speeding up. you will get quicker in time if you keep running but it takes times. you have to get fitter first? brisk walking burns calories too

You can eat healthily in winter. lots of veggies, stews, soups, points free curries etc, chilli etc. Rice pud ☺ Roast vegetables go with anything ☺ Spag bol for tea today, and stir fry tomorrow 😛

[RuNananana Graduate in reply to misswobble]

Ya, ya. lol I actually (once upon a time) was a Weight Watchers leader (after losing 8 1/2 stone... yeah...) so I'm down with the healthy eating/food thing... Doing C25k has revealed many things about myself to me though... the most shocking of which is that I'm much more competitive than I ever knew I was - and not patient. Definitely not patient. lol

[misswobble Graduate]

Oh, preaching to the converted then 😊

I never thought I had a competitive bone in my body. Turns out I have ☺ If you keep running, and break free from the dreadmill, you could be racing before you know it. it's absolute brill fun. Who knew! 😀

Most of us never thought of racing when we hauled our sorry asses off the couch. Some of us now can't get enough of em 😊