Just starting out

[Anita6]

Hi everyone I really need to get active at 20st I need to do something

Is it safe to just start run running from the beginning I thought you would have to build up to it

Many thanks

[SC1472 Graduate]

Hi and welcome. In theory you should be ok to start running straight away, but you need to bear in mind the heat at the moment and also what base fitness level you are at, at the moment. If you are starting from scratch it may be best to walk to start with just to build up your stamina - you could use the podcast and fast walk the run parts and then slow down for the walking parts. Please make sure you hydrate and whichever option you take (run or walk) just take it slow and steady and keep to the shade where possible.

It is a good programme to follow and you will amaze yourself about how much you achieve each week. Good luck and enjoy.

[RebeccaSK Graduate]

As long as you follow the programme - not beating yourself up if you're finding it tough - and repeating weeks if you feel you want to take things more gradually, you'll be fine. My tip - as someone also overweight - is to get yourself proper trainers from the start. Get a gait analysis to make sure you get the right trainers to suit you. The key thing is to listen to your body. Push yourself - but be reasonable if this is the first exercise you've done in a while. A couple of times I've pushed myself too far and felt sick - that's not what this is about. I'm now on week seven but I started the programme at the beginning of April. I've repeated weeks and given myself additional rest if I think my body needs it. The good news is that I can now run 25 minutes without stopping and I NEVER thought I'd be able to do that and I've never been able to EVER in the past. Slow and steady wins the race in my opinion. You can do this and you will feel so proud of yourself for doing it - bathe in that feeling!

[Miller2 in reply to RebeccaSK]

I did it over about 9 months rather than 9 weeks. I had 2 rest days between runs and had to repeat some. Have a go, go super, super slowly and listen to your body, but don't listen to any mental gremlins that sneak in to your brain telling you you can't do it. Ignore those pesky little critters!

[Oldfloss Administrator Graduate]

You do build up.... really slowly... really, really slowly...

nhs.uk/Livewell/c25k/Pages/...

The first week's runs which include some sixty second runs can be done as slow as you like...

Make sure you are all clear ( with GP etc) to do this and then take it so gently. Exercise on rest days, walking, swimming, yoga, strength and flex all will help.

This forum has a few members from this on on too..it is a great site..

healthunlocked.com/nhsweigh...

With the heat... set out early or late... hydrate well, and that is every day, not just on run days and take some water with you.. even for the short runs...

The mantra is steady and slow and there is no such thing as too slow... listen to your body, which will protest, but will get stronger.., So many friends on the forum have started this journey as you are, with a little excess weight.. and many are now half marathon and marathon runners!!!

Healthy eating and an exercise regime.. perfect!

You can do this... so keep posting!

[TiredOldMan Graduate]

Three brilliant lots of advice above. Well done folks.

And well done to you too Anita6 for even thinking about trying this wonderful program.

This is a friendly, supportive and knowledgeable forum which will help you all the way through.

Good luck and let us all know how you get on

[Sarahwee]

Hi Anita. There is some really good advice you've been given. I just wanted to say that I am 21 stone and am currently on week 3. I have been exercising and working out for 18 months but have just decided to add running. So far it's not too bad. I had some issues with shin and calf pain but I had a gait assessment in a running shop and now have some really good trainers which have helped ease the problem. Now I just have the puffing and panting to deal with, ha!! I do get a little pain in my knees but that's probably just them getting used to being pounded by my weight. I find they are fine again after I've rested. I guess my best advice is to go really slowly, there is no gold standard to achieve or anyone else to beat. Also listen to your body. Your health is always better if you are not hurt etc. Apart from that enjoy it and have the best fun!! 👍🏃🏻‍♀️😆

[Oldfloss Administrator Graduate in reply to Sarahwee]

... and you are doing wonderfully... great support there

[Jacquiann69]

I'm 22 stone and started last night it's hard but I did it x