Getting started

[darkedge]

I way over 20 stone and feel so heavy when i try to run any tips to help me get started?

[Nakimbugwe Graduate]

A year ago my energy levels were so low I didn't think I would ever run. So I started walking up hills and started feeling so much better and fitter that after a few weeks I decided to give C25k a go. Now I've graduated and feel amazing. The thing is to make a start and if that means walking to start with, go for that. Do what is manageable for you, it's better than doing nothing. But the programme really works - it's not easy but the rewards are great!

[Ian_Boys]

I was 22 stone when I started losing weight but found I couldn't properly run till I got to 19 or so. Have a look here nhs.uk/Tools/Pages/Healthyw... and make sure you regulate your intake. Do plenty of swimming too, easier on the joints.

Having said that - you will be able to run for a minute at a time, however slowly, so make a start, give your body time to recover between runs and don't progress too quickly. The "week" labels are nominal. Maybe spend a fortnight at each level (so 6 runs at the same level before progressing) and concentrate on weight loss first.

But it CAN be done.

[darkedge in reply to Ian_Boys]

Thank you for this I can do the run for a minute and then my recovery time before i can run again seems to be around 2-3 minutes. I did 1 hour on the treadmill yesterday and got to 3.7k. Planning to get that to 4,5 - 5k by Sunday.

[Irish-John Graduate]

Just do the times. If you cannot run them at first, walk faster for the "run" sections.

Just keep on going out the door, that's the vital part.

I swear to you, this programme works miracles both physically and mentally. Less than 10% do it in anything like 9 weeks or 5k in 30 minutes, believe me.

Read the beginner posts of Graduates ,, I don't think you'll find any of us when truly believed we would make it, but as I said this programme works if you work it at your own.pace, slow and steady.

Wishing you many happy miles in your future-and those happy miles are possible for you. I hope you stay and run with us, ok?

[darkedge in reply to Irish-John]

Thanks its great to know that im not alone with the bad starts but i am fighting to get this done

[Irish-John Graduate in reply to darkedge]

You certainly are with your people here de.

Just substitute"determined" for "fighting" and I think you will find it easier to do the second hardest part of this programme - taking it slooooow and steady

"Fast' knocks more people out than just about anything, and men especially have a hard time just going "slow" but it's really important.

Hardest thing?

Some days it's the distance to just going out the door and taking the Run as it comes

Best wishes that you will pursue the many happy miles out there that await you

[Tasha99 Graduate]

Maybe you could do a couple of weeks doing 10k steps a day first?

[oldwheezer69 Graduate]

Hi, I was really unfit, asthmatic and 5 stone overweight. I bought myself a Fitbit and worked my way up to 10,000 steps a day then did another 2 or 3 weeks of that. Then I bought a second hand treadmill off eBay for £58 and started the progranme. Weeks 1 & 2 almost killed me but I stuck with it and graduated last Saturday without using my inhaler and 2 stone lighter 😀 This programme works. It is not always easy but it works and you will get loads of support from this forum. Stick with us, you'll do this x

[darkedge in reply to oldwheezer69]

CAn i ask you what fit bit it is that you have the problem im having is i got a tracker but it does not track my steps on a treadmill only when on the move in real life.

[oldwheezer69 Graduate in reply to darkedge]

Hi, I have a Fitbit Alta HR which picks up the treadmill steps. My son has a Fitbit Charge HR which also picks up treadmill steps. They were both around the £120 mark off Amazon so not cheap, but they work brilliantly, track my heart rate, sleep, and you can set them to link with your phone and track your runs.