Overweight to run?

[Pencoed18]

Just found couch to 5k I really want to start my weight is 17-8 stone I’ve just lost my first stone. I have never ran as a exercise am I too overweight to start?

[Holsmols]

This is prob one for the admins but if you’re worried you could try speaking to your GP before you start? I’m sure it depends on your base level of fitness more than your weight so if you can walk briskly for 5 mins without getting too out of breath you’re probably fine to start the programme. Starting is the hardest bit so you can always tell yourself you only have to try it and see how it goes! It takes you through everything at a nice gentle pace and you build in small increments each week. If a brisk walk (not a speed walk but faster than normal pace) is a struggle you could try starting with week one but replacing the brisk walk with a normal walk and the runs with a brisk walk, and repeat week one a few times til you feel more aerobically fit, then start week one again but with the walk/runs. It’s a great programme I think and paced for total beginners so I’m sure you’ll be fine! And Im sure you’ll find it helps with the weight loss too. Just be sure to take it nice and gentle, there is no such thing as running too slowly on this one, whatever keeps you moving! Good luck!

[Pencoed18 Graduate in reply to Holsmols]

Thank you I can’t believe how many people have given me advice it’s fab

[Equi-geek Graduate]

I agree with everything Holsmols recommends. I'm 15.5st now and was 16st when I started, but I used to walk the dog briskly for an hour a day at least, and swim for 30mins 3x a week before I started C25K on non-swim days. I initially did a park run in a power-walk, just to see how fast I could do 5k and get my heart-rate up (47min). I've been practicing landing with my foot slightly flatter in walk - to get out of the heel-first habit. I've been careful to do the same while I run, to protect my already stuffed joints, and I'm doing OK so far (just done W3R2). Running is no more uncomfortable on my joints than walking. I run/walk slower than I power walk at the moment, but I get more out of breath so I am burning more energy. Thanks to being active anyway, I recover quite quickly during the intervals. I found with my basic fitness level I could do the week 1 programme straight away, even though I am heavy, but Holsmols suggestion of fast and slow walking is a really good a start point IMHO, if you aren't currently exercising at all, or if you think you'll be discouraged if you can't keep going for the intervals in W1. Call it the 'preparation phase' to find out where your limits currently are and which tunes suit your pace. You'll eventually be tempted to try a few jog steps, at least, even if just to work out whether a song is right for your playlist, then you'll be surprised how quickly the time goes :D. Trick is not to over-do it, but anything you can do is better than staying on the couch. Really good luck!

[Mumsygill Graduate in reply to Equi-geek]

Have to say this is such a positive motivating post. There will be many people who find this very helpful 👍

[Runninginsingapore]

When I started, I got a Fitbit and tried to do the 10000 steps a day. Then after a couple of weeks started the program, once I knew I could at least walk for 30minutes. After that I ran incredibly slowly. The weight comes off gradually, but I really need to be careful about what I eat too.

[Jay66UK Graduate]

Weight means nothing without also knowing height. I’m the perfect weight for someone 7ft6!

I started at just shy of 16st and I’m 5ft8. I had done literally no exercise in many years. I started out tentatively, worried that I’d keel over with a heart attack or something.

Going and seeing your GP would be a good start. There is also a lead in programme to this one which is walking.

Whilst waiting or deciding, why not go for a 30 minute walk. If you find that hard you will probably find the running harder. So perhaps start with three 30 minute walks a week until it isn’t hard.

But the best place to start is with your GP.

[Running59]

You are going to be fine I’ve just finished week four and the feeling of running for 16 minutes is awesome. Take it slowly if you can not run, walk and keep repeating the weeks until you feel confident to move on. My week 1 run 1 I though I was going to keel over and die I was sweating and panting my legs hurt like you wouldn’t believe. But here I am,4 weeks in the bag and I’m hungry for more you will graduate believe in yourself and shut out all those nagging and negative thought.

[theoldfellow]

Just my few thoughts. I am 68 and 8 kilos overweight. I was 8 kilos over weight 6 weeks ago, and nothing has changed. Actually that's not true - now I am a happy 8 kilo overweight runner.

The biggest hurdle is taking the first step. I remember the first run on the first day of the first week. Just finished the 5 minute walking warm up. Took the first steps, and within 10 paces I had intense pains in the groin. But I ran through them - maybe I'm foolhardy, but I did. Finished that 1 minute run, but when I tried the next, there was no way I could complete it, so I just continued walking for the rest of that 'run'. Two days later, I tried again, again the pain, but I managed 3 or the 8 runs, and walked the rest. Another two days, and I did the whole 8 1 minute runs. The sense of achievement was enormous. I repeated the first week to be sure I'd got it, and have not stopped since - and the pains have stopped.

I got myself checked over by the GP last week. I'm not doing any harm. But the improved mood is worth every pain. Happy is more important even than healthy.

If you go to your GP and ask, I am certain that unless you have a serious pre-existing condition, they are going to say 'try'.

[Pencoed18 Graduate in reply to theoldfellow]

Thanks I am starting tomorrow x thankyou for the info

[-Totoro-]

Well done on losing that stone! Brilliant. You're not on my fitness pal are you?

It depends if you are a six foot man or five foot six woman like me. All the advice on here is great. I'm just going to throw in a few ideas. Joints and supporting tissue need time to adapt. With extra weight comes extra stress. There's no such thing as building up too slowly.

I'm working through this first mayoclinic.org/healthy-life... Building time on your feet.

I am also doing daily Leslie Sansone low impact workouts. Just building the range of movement, like insurance.

[Pencoed18 Graduate in reply to -Totoro-]

Thankyou for encouragement info x

[Marvo69 Graduate]

I started at just shy of 18 stone (6 foot 2'). BMI says I'm obese! I play some sport but nothing like non-stop running. Starting week 9 in about an hour!...

[Pencoed18 Graduate in reply to Marvo69]

Thank you yes I’m starting tomorrow

[MamaHogg]

I started at 17st 13.5lb and only 5ft 3in.... so definitely in the 'aren't you too big to run?' category. I have been told by many well meaning relatives that I should just walk... 'you'll burn as many calories and it's not so hard on your joints'.

But I already walked an awful lot and I didn't want to JUST walk... i wanted to run!

Two or 3 weeks in to couch 2 5k, i combined the running with a healthy, calorie counted diet and have now lost 17lb (in 6 weeks). A good, steady, healthy and maintainable weightloss and couch 2 5k has not only kept me on track but has also boosted my confidence in my own ability to achieve great things.

I'm not suggesting that because it is right for me, that it is right for everyone, just that it IS possible. Speak to your GP first and get the reassurance that they are happy for you to give it a go and then throw yourself in to it. Trust your body and your instincts 😊

[Pencoed18 Graduate in reply to MamaHogg]

Thankyou so much for all your advice as you say just listen to your body x

[Fatnat5]

Nope! I’m about the same and 5”3 and I’ve surprised myself already doing wk1 r1&2 just get out there and go as slow as you need to x

[Pencoed18 Graduate in reply to Fatnat5]

Thankyou yes I’m so determined to do this as well as losing weight

[Fatnat5 in reply to Pencoed18]

I would love to be able to take part in the Manchester 10k next summer but we will see 🤞x

[Hidden]

Congratulation on losing a stone.

I would recommend getting some medical advise. No idea of underlying medical conditions you may have. Can you walk 5k? Approx 3 miles. Give that a try first. When you feel comfortable try increasing the speed you walk it at.

[Pencoed18 Graduate]

Thank you dr agreed to exercise its to improve my health I’m starting tomorrow the 1st week so will see how it goes thank you so much

[Marvo69 Graduate in reply to Pencoed18]

Good luck out there. Have fun

#you can do it!

[Pencoed18 Graduate]

I’m a lady and about 5”6 so much want this

[-Totoro- in reply to Pencoed18]

Snap x

[Diddysparks]

Good luck on the run. With your determination I’m sure you will do great. Go at the pace you feel comfortable. Don’t be afraid to slow down. Even if you stop don’t take it as a fail just recoup and go again when your ready to.

[Pencoed18 Graduate in reply to Diddysparks]

I’m starting tomorrow evening my daughter who is a experienced runner is going to come with me so feeling very positive and looking forward to starting#watch this space

[Diddysparks in reply to Pencoed18]

That’s nice that your daughter is going to be there for support.

I’m currently doing mine on a treadmill and take it in turn with my wife to do the runs but we do them the same night. I’m doing the couch to 5k to help support her yet at the same time to get myself fitter and lose some weight.

[Pencoed18 Graduate in reply to Diddysparks]

That’s great my daughter is getting married in October so trying to lose weight and get fit I just need to start and keep to the plan. I did not think of starting on the tread mill that’s a good idea, good luck on your journey

[Sortyourlife]

Good luck and let us know how it goes! 😄

[Equi-geek Graduate]

Looks like you have a fantastic reason to start today, and keep going - congratulations for October and all the best!