Never ran in my life

[Rufusdufus]

Hi, I am a 47 year old male, 22 stone, smoker with a bad knee but I want to do this. I have never ran before and I am quite worried about the first week and all the 1 minute runs, I will be lucky to run for a full minute once let alone all those times, is there an easier intro as I know I wont be able to complete it.

[GoGo_JoJo Graduate]

Start out positive if you can. If you really can't manage a very gentle jog...it doesn't have to be any faster than your walk, then how about just walking faster for the run portions until you feel more confident?

[Motherin Graduate]

My tip would be to watch how fast you run. You should be doing only a light job. Try to do the full minute you might surprise yourself. Have faith in yourself & above all remember you will still be doing more than if you were sitting in front of the tv!! Best of luck.

[mrrun Graduate]

Of course you can do this, we all did, anyone can.

Given that you have a bad knee before you even started I would clear that one first with your GP.

Then I would make sure I run in good shoes (that doesn't mean expensive, it simply means a pair of shoes suitable for running at your stage and with enough support. Bad shoes = ever worse knees. See a good shop and avoid the 'brands' trap, get something that's good for you.)

And finally, drop the sticks. Smoking and running makes as much sense as singing underwater, especially given your weight. You don't need that stuff, and in all honesty I can't see you running for 90 minutes having previously smoked a fag. And you will be able to run for 90 minutes one day, that's the whole point of this whole thing.

And you will be able to complete it, don't start that 'I won't be able to' nonsense. Run as slowly as you can. Really slowly. Then go slower than that. Then go total slow mo. Then you'll figure out you've just run for a minute. I thought I would suffer a fatal cardiac arrest during my first 90 seconds, now I'm training for half marathon.

Go out there and do it!

[runswithdogs Graduate]

Just give it a go. If you don't make the full minute, no problem. Just repeat that run again. Many of us had to repeat runs. Just keep it slow and you'll be fine. I had to redo the program last year and I ran it with a smoking chum. She did fine.

[AnneDroid Graduate]

I know this might sound a bit dramatic, but this could potentially be the most important thing you could possibly decide about, Rufus. This could lengthen and improve your life enormously. So I'm rooting for you to go for it. And if you do, hang around here and you'll find lots of encouraging cyber-friends cheering you on.

It's hard when you are overweight. I had a lot of unnecessary extra me when I started running, and I was quite self-conscious. But then I realized that (a) it doesn't matter what other people think of us and (b) they probably aren't thinking of us at all. Also (c), if we combine eating less with our running plan, and lose some weight as we go, we have the added bonus of our running not just feeling easier because we're getting used to it but feeling extra-easier as we're gradually lugging less and less weight about.

I've never smoked. I know from others how hard it is to give up. But since you're reinventing yourself as a new healthy person who, if you're going to do NHS C25k, is about to find you are capable of much more than you would have thought possible, I think you might just gain the confidence to believe that you could become a non-smoker too.

God bless you!

PS No advice re the knee, obviously. That's for the doctor to guide you. Maybe s/he'll give you nicotine patches while you're there....

[FatBoyBaz]

Well , the best part is your going to try it. I know how you feel . I started running at 57 . I was 18.7 stone and hadn’t run since I was 13. Follow the app and if you can’t complete don’t knock yourself out over it. Have a rest day and try again . You will get there and do parkruns in a few months . Don’t give up keep on running . The sense and feeling of achievement is brilliant . Good luck and use the forum as there is always plenty of encouragement on here and the Mentors are great

[davelinks Graduate]

Well done! Just try, maybe have some trials first and just walking? there's also a walking forum as well called active10 and build up to c25k, we are here for motivation... You'll be doing yourself a real big favour giving up the fags now, I escaped after being a light smoker for over 20 years, (big mistake) gave up at 36, that was nearly 27 years ago, the running has helped a lot with the breathing and general health, I've barely had a cold this winter, which I put down to better fitness, having been running for a few years now..

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Check this post out before you start...there is some excellent information and sound advice... then.. just head out slow and steady...there is no such thing as too slow.

Think snail... old snail..on a go slow

Welcome to this... you can do it...just listen to your body... and yes, it will complain... take your rest days and keep posting!

[Fioive Graduate]

I found the first week the most difficult-total shock to the system! But it’s amazing how quickly you will see a difference in your fitness. Just get past that first while and I promise you it will be worth it, slowly does it and repeat runs if you feel the need. I’m on w7r1 and never though I would get here. I glad I didn’t give up, I look forward to my run now. Best of luck and keep going.

[Squeakypoptest Graduate]

Go for it! I'm same age same weight same knees and week 3 feels brilliant x

[IannodaTruffe Mentor]

You can do this.

Just read the guide to the plan and go slowly.

[Badger1974 Graduate]

I’m 44 and 20 stone.

I smoked from age 12 to 39. I’m still vaping but plan to give it up this year.

I DID IT!!

I now run 5km three times a week (slowly).

And slowly is the key. If you are out of breath or want to stop you’re going too fast!

Don’t wonder if you can do it. Just do it!