Beginner...

[Manby76]

I've downloaded the app...buying running shoes tomorrow...are there any tips for an overweight beginner. I'm scared people will laugh at me....

[Qscout Graduate]

I know that it is much easier said than done, but try to ignore other people. Remember your motivation for doing this. This is all about you!

My tips, would be to take it slow, your "running" intervals are not a Usain Bolt sprint, or even a Mo Farrah rythm they are Manby76, faster than walking.

Also post progress on here, some posts might not get noticed, most will, and for me when I was following the plan, the motivation that people on the forum will be expecting my post run post got me out the door.

Final tip, the hardest part of any run is putting your gear on and getting out the door. Even for graduates of the plan. You will get little voices in your head saying, that "its raining, its cold, you don't have time" etc. But get your gear on and get out for the run, nearly all of the time you get back home and are glad you did.

Oh and good luck, I have yet to come across anyone who regretted it.

[SC1472 Graduate]

It takes a while to realise that no-one is even looking at you let along laughing at you. You may see other runners around, but they will give you a nod, a hello, or encouragement.

Just get out there, relax, and enjoy. Basque in the achievement once you have completed each run.

Remember the mantra of slow and steady.

[ColdSteel in reply to SC1472]

Yeah, other runners always get 'the nod'

[MarkyD Graduate]

Please, please, please don't buy running shoes tomorrow!!!

If you already have any supportive trainers, they will be suitable for the first few weeks of C25K. Once you've committed, made some progress and are happy running in front of someone, you can go and get some proper running shoes fitted.

Progress towards graduation from C25K is 100% about commitment, dedication and going out the front door, and 0% about buying gear. Buying running shoes tomorrow is not going to make you a runner. What if you spend £80 on some trainers, and C25K W1R1 is very much harder than you thought, or you came back injured? All that money potentially wasted.

I really do not want to scare you, but what is your running gait, do you over (or under) pronate, what running surface(s) will you run on, is your preference for a softer or harder shoe (comfort vs support), do you need a larger toe-drop? Are you happy running for 5 minutes on a treadmill for gait analysis?

[froggyrunner Graduate in reply to MarkyD]

I told myself I could buy trainers at week 3. It motivated me to keep going and once I had the right shoes running was less painful!! I'm only week 5. It's hard every time. But I'm still on the programme and I'm not giving up !!!

[ColdSteel in reply to froggyrunner]

Good points, a year after graduation I'm now the proud I owner of Hokas. I think I've earned them.

Cool new shoes are a fantastic reward for reaching goals

[misswobble Graduate]

They won't. There are zillions of posts about this so do have a read about other people's experiences. folks are not looking at you! They are busy leading their own lives and getting in with their own business to bother with us

I took myself off to our local country park and did the programme there. I didn't tell anyone in the family what i was up to 😎

You will enjoy yourself so much that you won't actually give a stuff 😃

It's a fab programme and the joy is that it's best done really slowly. You only have to finish each session so if you go nice and steady you will,have puff to get round

Have fun

[leighbev]

Please do not worry what others will think , concentrate on yourself and focus on the reasons you want to do this . As regards running shoes / trainers just make sure they are comfortable and no need to spend a lot of money . Please let us know how your first run goes , I will be cheering you on .

[Pip2002]

Don't worry, I was a beginner 4 weeks ago, we were all beginners fairly recently! I went and got my running shoes from a shop called Up and Running. They have quite a few branches around the country and were able to give advice and got me to run on a treadmill for a minute so they could see how I ran and recommend appropriate shoes. I thought that would be a bit of a nightmare but it wasn't, just ran in normal clothes and no-one was looking at me, everyone else in the shop looked thoroughly bored with what was going on, ha ha!

[nikkiwabit Graduate]

As others have said. Take it slowly (jog not run) and try not to make excuses for not going "today".

As for people looking at you, they aren't. Occasionally someone notices you. The last time I saw a lady larger than me running, all I thought was "good on you". In the park where I run, on my first run, the British Army training trainer did acknowledge me but again in a good way with a smile of encouragement. If I start thinking that people are looking and criticising me, I think to myself "could you do it" because most of the skinny whatsits cant! Any "proper" runners are too involved in what they are doing. You will see many posts on here asking the same thing and within a couple of runs, it is all forgotten and the same people are concentrating on the runs - me included.

If you are running to loose weight, you still need to watch your diet. If you reward yourself for doing a run with food, you will gain weight - I personally have to avoid this particular habit

And the last tip is keep looking at this forum, it gives loads of support and makes you feel you are not doing it alone.

[Hidden in reply to nikkiwabit]

As a skinnywhatsit I certainly couldn't do it until I started the programme a few weeks ago. I also didn't pay any attention to runners except the rude ones that try to jostle past you when it's too crowded for running. I also felt self conscious when I first went out and really self conscious when it got hot and I put shorts on for the first time. But the only person who has paid me any attention was the toddler who couldn't believe he overtook me.

Just go for it. Enjoy it. You will be able to run further every week and that gives you such a boost. I still feel great every time I managed a longer run than I ever did before.

[nikkiwabit Graduate in reply to Hidden]

Sorry skinnywhatsit. That's my paranoia kicking in

[IannodaTruffe Mentor]

I agree with MarkyD, regarding shoes.

C25K not only builds your body, it also develops your confidence and self esteem along with a realisation and determination that you can do way more than you previously believed. You may be self conscious to start with, but very soon you won't give a damn what non runners think and you will know that runners admire you....... honestly!!

Take it slow and post your progress. Good luck.

[Manby76]

Thank you everyone...when I say I'm buying running shoes, I'm going to sportsdirect, so they are more likely to be well fitting trainers to be fair, won't be paying more than £30.

I've mostly received encouragement from those I've told. And I will be continuing with the Slimming World group to keep my eating in check.

Watch this space for an update!!

[IannodaTruffe Mentor in reply to Manby76]

Sports Direct have a great range of excellent value products but unfortunately their training is appalling. The staff WILL recommend Karrimor, their own brand ( which I still use) but they are unlikely to know more about running than you do. A visit to a dedicated running shop is much more likely to give you impartial and knowledgeable advice, even if you then go on to SD to buy your shoes.

[Bonkersbrit Graduate]

Run, jog or shuffle, it really doesn't matter, just get out there.

I found that "You don't have to be great to start, but you do have to start to be great" helped me start the program and also got me out the door on certain days later on when I wasn't feeling it!

This forum was even more important than the podcasts for me, in terms of succeeding. I told nobody (not even DH) what I was doing. I would go "out for a walk" and because the warm up walk got me far enough from the house it was fine. It was Week 6 when I " came out" to my husband and kids😀😀😀, until then , my cyber running buddies on here were all I needed.

Irish-John ( regular poster) says, " We may run on our own, but we never run alone"

Everyone says , take it slow🐢🐢 and they are right. This applies to your speed on any particular run but also in your progress through this program. If you repeat a run or a whole week, get delayed by life getting in the way or by injury, illness etc, don't worry. Progress is yours whenever you do something and nine weeks is only a guide line.

Always take your rest days, they are crucial. Your muscles, tendons and bones, need that time to repair and rebuild. Even if you feel like running two days back to back, dont. I usually use mine to take a smug look back at yesterday, last week or last month when I couldn't do what I can today😋

Just trust in the program, believe in yourself and use this forum to ask questions, whinge and whine when things don't go your way and to scream and shout from the rooftops when they do!!

Good luck, happy running. Welcome to tortoise town😀🐢🏃🏼‍♀️🏃🏻👍🏼

[Millsie-J Graduate]

If you have trainers use those a while as suggested previously.

When you do invest in running shoes go to an independent running shop and have a full gait analysis. Shoes are the single most important equipment for a runner so you need to get them right to help allow you to run injury free.

Enjoy the programme 👍🏼

[LemonieJ Graduate]

I always give a little mental cheer and a 'good for you' when I see somebody on the larger side out running. Be proud to get off the couch and actually do it. I was massively overweight for 40 years and have recently hit my goal weight and I didn't have the guts to start running until now so well done.

[Oldfloss Administrator Graduate]

Get your trainers on..(not new ones...) stick a smile on your face and just get out there...let them laugh or go green with envy, or as most folk out there do..not really notice you!

Slow and steady , gentle as you like and with the knowledge that you are out there...doing it!

Just follow the programme, take your rest days in between each run and listen to your body... and it will protest... everyone's does!

So many have felt like this and so many are still here, still running, toned tightened and having a great time. This your moment, your journey, in your own time.

Keep posting for terrific support and great advice from the folk who have been there, seen it and done it

[Charlesisfast]

Hi, I too am just starting out - I'm going to download the podcasts tonight and start week 1 on Sunday. I did go for a brisk walk with some intermittent running today, it was hard and made me realise how unfit I am! Keep me up to date with how you do and I'll do the same. Good luck and don't feel self conscious, I did when I started out today and no one gave me a second look so then I felt fine

[Irish-John Graduate]

Hmmm - you have just made me realise something.

When I started this running lark, a number of what I call 'Smirkers' on quite a number of occasions made ignorant remarks as well as the fatuous smirks as I trundled along.

And now I realise that there are still stupid smirkers out there - they can't ALL have disappeared - but they just don't register anymore!

I have too much fun and a HUGE sense of achievement as I still trundle along panting and wavering and so forth at what often feels like a speed of ten miles per Fortnight...

No matter what we do in life, there will ALWAYS be an idiot and a begrudger and all those pathetic losers who can only feel big by cutting other people down. Running is no different. I had a day where a guy who must have weighed over 250 pounds and NONE of it muscle, with a Whiskey nose and missing at least two teeth had the total inanity to shout as I passed by 'Look at that old Fart running! Run Forest Run! Haw haw haw!"

God - I almost stopped to demonstrate 'Kill Mongo! Kill!" on his sorry carcass...but the thoughts of what his unhealthy future holds and what my 'never felt fitter and leaner' future holds put me right back into reality instead of the sometimes (sometimes?) bizarre and foolish place that is my head.

Take it slow and steady and keep in mind that you may be running on your own...but as part of this Running Family here you NEVER run alone

[Freetown2012]

Take it slow. No one will laugh at you. I started C25K weighing 122kg. Five weeks in and after counting my calorie intake and complementing my runs with a weight training regime I'm now 117kg. I've had nothing but encouragement from others in the gym, including the gym staff. This is about you and nobody else. Follow your game plan and don't worry about what other people will think. Good luck👍🏾

[JanetDorothy]

Well done for deciding to become fitter. Good luck. I run in £10 trainers and they fine. I'm starting week 8 on Sunday so I'll get better trainers soon.

Just keep going. You really can do it.

[runswithdogs Graduate]

You'll be great. You'll probably go through every emotion in the book that first run, and that's normal. The first run is the most difficult because you aren't sure what to expect. But we'll all be there with you.

I'm restarting at an even slower rate than the program after injury, and it's all okay. Let's run super slow with red sweaty faces together.

[b275 Graduate]

They won't be laughing at you, they will hardly notice you and......... you won't even notice them you will be so busy listening to Laura and her terrible choice of music and listening for her magical words of encouragement.

You will feel absolutly knackered at the end but "pumped up" with excitement that you have actually done it.

Please don't waste your hard earned cash on running shoes just yet,you might not like running!!?? I completed the whole course using running shoes from Aldi, they were £15 I think, why not have them as a goal for when you've completed or got to week????

Anyway, well done on making the decision to start your running journey, get out there and do as Laura says, remember slow and steady and ENJOY!!

[GeorginaJB Graduate]

I am due to do week 9 run 3 tomorrow. I was an overweight beginner a few weeks ago (about 3stone overweight). I was so embarrassed by my size and inability that I ran at around 5am so no one saw me!

The best advice I can give you is follow the app instructions to the letter, put one foot in front of the other and don't give up. Week 1 Run 1 killed me - I can now run for 30 minutes. If I can do it so can you😊

Ps I am still overweight but feel a million times better and the wobbly bits wobble less!

[nhs2015 Graduate]

Yep i felt the same, making an idiot of myself and looking ridiculous.

Try Parkrun. Even as a beginner. Walk it, then slowly introduce some running. I did find that there were a few like me at Parkrun so never felt out of place. Parkrun has given me confidence.

Just think: I am good, I am off the couch, I will feel better....... I am feeling better....

[Chris9R Graduate]

You're doing this for YOU not anyone else. You'll be fitter better and stronger by the time the last run of week 9 is complete.

It's going to be hard and it's going to hurt. But you can do it and the people that you thought might be laughing will still be sat on the couch and you'll be laughing at them.

you won't even notice anyone you'll be to interested in your own run.

Good luck and keep us posted 👍🏻

[nhs2015 Graduate]

As for shoes, when I started, being ignorant, I bought a very expensive pair of fancy running shoes. Not having a clue, I bought them to fit me comfortably but snugly. Then reading on this forum about feet swelling, I bought a bigger size and cheaper bran and never looked back. The expensive pair is still sitting in the cupboard and not used while I am already up to my third pair of reasonably priced NB with room for my toes.

From my experience : don't buy expensive to start with and instead buy a pair slightly bigger or with the toe section big enough you can wriggle them happily.

[Foxsmumruns Graduate]

Run early in the morning or late at night where there are no people around (or very few). When I started I was almost 200lbs and only 5 foot tall. I've ran past teenage girls (and you know how they can be!) and they never said a peep! If anyone DOES say anything it's saying more about them then it is about you!

[naturallynat Graduate]

Congrats on starting the Couch 2 5K!! Absolutely cannot believe how far you get on this programme. It builds your confidence more than you think! Put your mind to it and do your best! Don't feel bad if you skip a week or two, it is not a competition. It is a lifestyle change! Repeat runs if necessary and enjoy it! Put some good music on and do this for you!! Good luck!

[Baz62 Graduate]

That was me a couple of months back , still working on the weight ! I worried at first when passed people about what they were thinking , avoided eye contact until one day couple of weeks in forgot and said hi to someone and they spoke back , the shock that omg I think I got away with it no one laughed was huge and it kinda made me realise that the worst one for judging is ourselves so now I go out head held high and am proud of how far I've come xx

[Sarahb18 Graduate]

Hi, just trainers on get out and do it!

I'm on week 7 so no expert but what I have learned is :

Slooooow! and steady

Drink lots of water every day ( this helps me eat less)

No one cares what you look like

Good luck and you can do it 👍

[Daftpooly]

I'm overweight and I was self conscious about people seeing me when I started. I realised very early that what is said on this forum is true, nobody is watching me and fellow runners nod, say hello and offer words of encouragement. And guess what I'm still overweight but not as much as 10 weeks ago

[Gran4z Graduate]

Go for it, don't worry about what others are thinking, just do it and enjoy. It's totally addictive, you'll love it - most of the time🙃!

[Allia]

I like to think that if people are looking at you they are thinking.... wish I had the guts to commit to get fitter! I hold onto that thought.... but I tend to go out about 5.15 am before work so not many people about!! This will be the best thing you start.. the confidence you'll start to feel will be amazing!! Good luck 🏃🏽‍♀️🏃🏻

[Plumpinthenorth]

Reading other replies there is a common thread of feeling self conscious. For me the w1r1 was done in the house,running on the spot as I couldn't face going outside. Over the weeks of training I gradually realised the important thing was to focus on the run, don't think of anyone else. I am not sure where it came from, but somehow a quiet determination set in and I was committed to following the programme no matter what. I was lucky that I managed without injury, but I was scared to miss even a day when running was planned in case my motivation slipped.

This didn't happen, and now last week,I graduated from the programme. I am replying to this today waiting to go for a run. Who would have thought a couple of months ago, that running would become such a feature in my life. I think the fact that the programme takes you on gradual steps building up slowly, without emphasis on distance is really important.

Congratulations on starting the programme you will not be disappointed. Good luck 👍

[ColdSteel]

1. Look after your knees - stretch, bit not to the point of pain

2. Get good shoes

3. Don't eat 2-3 hour beforehand

4. People are too wrapped up in their own lives to take much notice of a fat bloke like me sweating in the park

5. Walking is not a sin - go at your own pace