Was researching couch to 5k and came across this page. I am currently trying to lose weight and I have always loved the idea of being able to run 5k! I have always struggled with my weight and was never sporty as a kid so apart from running around the playground I don't think I have ever run. I do walk and can do 5k walking without being too out of breath. My question is at 38 with no prior experience and weighing 15.8 stone at 5 foot 6 inches am I dreaming of the impossible! Any help or tips would be great. I have tried a little run before but only got a few yards and it took me ages to get my breathe back! Thanks in advance for any help. Caz x
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Cazgar2018
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If you can walk 5km you’ll be able to run 5km (slowly). You can do this. Maybe it will take longer than 9 weeks, but give W1r1 a try and see how you get on. It is mostly walking with short 1 minute jogs.
BTW the objective of C25K is to run for 30 minutes 3 times in a week (not run 5km). Some people achieve 5km in 30 minutes: most do not.
Hi Caz & welcome! If I can do the C25K at 58 you can at 38!!
Lots of people here are new to running/ exercise/ trying to take control of weight.
C25K alone will not make you lose weight, you would need to combine it with a healthy eating plan, - & those together work well ( so e.g. I do Slimming World along with my running).
So download the podcast & let Laura's voice guide you along. Go really slow and steady- lots of people start running as slowly as a walking pace.
Good luck, let us know how you are getting on and then we will cheer for you! 😃
Hi can I'm Darren I had the same thoughts you had before I started this I'm 39 6ft3 but when I started I weighed 25.8 stone and I could not jog 100 yards I'm now currently on week 5 and going out tomorrow morning to do 2x 8 min runs and can not wait . So if it helps go for it this program imo is absolutely amazing I am so surprised by it good luck
I've just started too, (42 yo touch heavier 5'11"), but had a very slow build up which was great! Running with my wife and neither of us do any exercise....sorry that should be DID any exercise.
We did NOT start week one straight off - we thought that was a bit much from rare experience running to catch a bus and the like we knew 8x60s would be too much and we didn't want to fail and take a confidence knock. We started off with 3 lots of 60s runs with 90s walking gaps (the same frequency run to walk as week 1) in the middle of what otherwise was a half hour briskish walk.
The first time out wife had terrible trouble after that first set of three 60s jogs, really difficult breathing and lots of wheezing. It really didn't look good. But we moved the running portion to the end rather than the middle of the 30m session so that the wheezing which was triggered by the runs rather than the walks would kick in only at the end of the exercise. We then added a one or two minutes extra running each time we went out until after 5 sessions we were at the 8 x 60s of week one's pace. That was last friday.
It is utterly shocking how much better you get really. From only managing 3 minutes to 8 minutes in a week is a substantial improvement. Wife's breathing issues are almost gone. I am much much improved too. Today I went out and during the warm down 5 minutes walk had to stop myself from jogging back...that wouldn't have happened a fortnight ago!
Take a look at my posts I have mentioned each run there. Good luck. Go slowly and build it up to week one is my advice!
You say you have no prior experience, so you've already passed the entry requirement for the programme. Why not just try the first run and see how you get on?
People start this with no idea of what they are capable of, and then they find themselves doing the "impossible" week after week. It's a very well-designed programme, so dare to dream.
Hi Cazgar2018 , i would suggest that you get the all clear from your gp before you try the programme. After that , you really can do this programme , 9 weeks ago i started , weighing 7 st overweight, and yesterday I graduated the programme with a 5k run in horrendous weather ( and i loved it ) . With sensible food choices and lots of water I’ve managed to shift close on 2.5 st . This programme really works , be sensible!! If you haven’t exercised in a long time , you’re not going to suddenly turn into an olympic athlete but if you follow the programme you will get fitter and healthier. A few things that I found very helpful , proper footwear , i did most of my running on grass ( so much better for knees , ankles etc ) , start slowly ( you can and will pick it up over weeks or months ) , so important to stretch before and after each session, and long soaks in the bath when the muscles are sore. Most of all , enjoy it , best of luck
Absolutely you can do it, don’t hesitate just start. As has already been suggested check with your GP or practise nurse and combine it with a change of eating. I did this alongside Slimming world and lost 3.5 stone - that was over a year ago and I haven’t looked back. It’s the best investment you’ll make in yourself and you really will enjoy it 😀. Keep us posted and good luck 🤞
I’m sure you’ll be able to do it. The key is to go slowly. Jog, don’t run. Take the rest days. In fact, you can take 2 rest days between runs if you feel you need to. (Most of my ‘weeks’ in this program have been longer than a week!) if you can walk, you can jog.
Of course you can do it. Listen to the podcast. If you cannot run for one minute, try for a few seconds, then two days later add on a few more seconds and so on. Doesn’t matter how long it takes you but eventually you will reach your one minute running goal. Take it slow, believe in yourself, surprise yourself.
Hi I am doing it for same reason I am currently on week 5 struggling a bit ,but I really did not think I would get this far keep at it you will be great
This programme can help to transform you and your life, making you fitter and happier, with boosted self esteem and statistically reduced risk of many conditions associated with lack of activity. It is a no brainer.
I never thought I could run but heard about this from a friend. Started in my 50s. After 4 1/2 years I can now run 10k without stopping. Slowly but I don't care about that. Just follow the instructions, go slower than you think possible, and keep going! Even a short run is better than sitting on the sofa
hi Cazgar2018 I am the same height as yourself and was 15 stone never ran before in my life and was so unfit 49 years old and decided to try this I was amazed I finishes in the 9 weeks with no problem and lost 3 stone in 8 months I did watch what I ate but not too strict and enjoyed my weekends off so yes you can do it go for it and good luck
I’m kicking the arse of Fifty and have never really exercised. I’m on week 7 run 1 tomorrow and I love/ hate it. I love the fact that I can run for 25 minutes without having a heart attack and hate the fact that I really feel I’m about to, when I run. What I’m trying to say is; the human body is tough, and it’s amazing what you can throw at it and make it do. The problem with being able to run isn’t with your body, it’s in you mind. You are already putting mental barriers in the way of success, your 38; so what, age is just a number; why mention your weight, you move, your weight moves with you, running is just moving more quickly. You ask, if there is any advice to help you.... you don’t need any, because you have already taken the first two steps, you’ve run and you’ve shared. Now, you just need to run, share reapeat, run, share repeat. The c25k system does work but there are times when psychologically the increase in running times can feel daunting, but the body, your body, will surprise you!!! M.
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