Couch to 5K
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Too fat to run?

Hi! I am five foot 4 and weigh a little over 13 stone- I'm 45.

Back in 2011 I weighed 10 stone and ran well and had no issues but then I was struck down with a serious illness that I'm currently in remission for.

My question- should I lose weight before attempting to do the couch to 5k or just go for it. I'm so overweight I'm worried about damaging my joints.

Thanks everyone.

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Hi and good morning from Thailand. It is so great you are recovering and feeling up to starting running again!! Once you have checked with your health care provider that it’s ok for you to start gentle exercising again, then I say go for it. But just slowly .... my cousin is the same age as you and 15 stone and she has started the programme and is enjoying it. It is challenging yes, but each step, each session you complete will keep you motivated with the sense of achievement ! Slow and steady !!

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Hi there. Glad to read that you're on the mend.

I started this programme 2 months ago at 5'9" in height and 113kg. So even though I'm quite tall, very much over weight too but I've done just fine.

Took the advice from all the fabulous more experienced people on here and just went slow. Plus I ran on grass to help with the impact on my knees and I've had no problems.

If you're concerned though, I would see your doctor 1st to double check and if it's a all clear from him/her, then you can set out slowly.

At the end of the day we all have to start some where. If we don't we won't shift those extras pounds.

I wish you luck.

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Welcome RunFi! I am 5ft 2ins and weighed 13 and a half stone when I started the programme. Graduated in August and now weigh under 13 stone. I didn't have any problems at all but like the others have said, if you are concerned, get yourself checked out at the doctors. Good luck!😀👍

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I started the programme back in June age 59 and having just stopped smoking, my weight had shot up to around 14 stone.

Sensible eating and the programme have changed my life, just got back from my morning run a steady 5.7k and am now weighing in under 12stone

Go for it!

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Running on soft ground or a treadmill will help with your joints, but as everyone else here has said, go slow, and you should be fine =)

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Great advice above. When I started I had put on two stone due to illness and had just got over radiation treatment for my thyroid. I walked the first couple of weeks to see how I felt. On the running sections I picked up the pace a bit while walking. Then after I felt confident I went back to the beginning and started the runs. Walking fast is a great way to ease you into running . The NHS have a great app to help you build up the speed as well. nhs.uk/oneyou/active10/home...

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Thank you everyone, really appreciate your replies

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Hi and welcome.... Great to have you here... You should be fine to to do this but, you need to build up to it slowly and steadily.

Hopefully you have seen your GP for a health check first . If you have the all clear, then, if possible,your running journey should include exercise on rest days, ( non impact) e.g. walking... and you should choose softer surfaces to run on, such as parkland, playing fields or even tow paths.

Just be aware of your body and take it very gently.. also..maybe take a peek at one of the sister sites.. ?

healthunlocked.com/nhsweigh...

Many runners on here, are on there also .. and find it works well :)

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Thank you so much

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Well my Dr okayed it and tomorrow I start week 2 (day1)

It’s hard but achievable- it’s very cold and windy here in Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 but I feel if I can do it in this weather then I can do it in any weather!!

I walk my dog each day including rest days.

Feeling very positive and making sure I stretch properly after each run.

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Go for it...but gently and we will be running, right there beside you :) I cannot run here,, the snow has begun!

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I’m older, shorter and heavier. Just finished week 7. My advice is to keep to a slow pace and listen to your body.

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I'm older than you, same height, roughly same weight. Also gained weight through illness years ago. Lost it, then it's crept back. I eat too much! Yes you can run! Just take it slowly, run ad slow as you need to. Drink lots of water. I graduated in June and can now run 5k. I haven't lost a pound running but I am fitter and stronger and I feel so much better. So back with weight watchers again just to shift the weight again! It's also made me want to do other exercise so am swimming again too. Go for it! You'll love it!! Good luck!! 🐌🐌🐌🐌👟👟😁

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Glad to hear you’re on the mend RunFi and that your doctor has ok’d the running. 👍😊

I’m shorter, older and heavier than you but because the programme builds up so gradually your body eases into it. 🏃‍♀️🏃‍♀️

Go slow and steady and you’ll be fine. I’m over a stone lighter than I was when I started so less pressure on my joints than there used to be.

Just listen to your body and good luck 👍💕

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I’m you, 5ft 4 but imagine an extra 7stone in your rucksack and I am going to finish this thing .

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Hi there! I'm 55, 5'2" and just under 14 stone, just graduated with no injury or other problems at all. I am however very slow, and if I lost weight I would probably be faster, so that's my next plan obviously.

I would recommend good shoes and a well-engineered sports bra.

Have fun with the running!

Nia

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