Third time lucky

[Facebook-potato]

I tried doing the couch to 5k about 6 years ago, week 1 went ok , week 2 wasn't too bad but i had to do week 3 for 2 weeks and week 4 for 2 weeks. Then I injured my knee and didn't do anything until 2 and a half years ago when I tried to do a few exercises at home but that didn't last long. A few months later in August 2016 Drs discoveredi had atrial fibrillation and I spent a week in hospital and later had a cardioversion that didn't with, specialists decided that as I wasn't affected by the AF they would do anything about it for now. Now I'm 42 this year and don't do exercise, I'm a mechanic so I do a fair amount of physical activity most days but I am very unfit with no muscle definition at all, don't know where to start. My knees give me problems every now and then so high impact activity (running) is out of the equation and I can't afford a gym membership to do swimming and don't feel safe riding a bicycle on the roads..... to many impatient and dangerous drivers. Looking for suggestions as to what I could try to get fitter, I can't carry on like this.

[Grandai]

Hi F🥔, If I were you I would walk, start with a slow pace and distance and build it up - walk so you feel a bit warmer and slightly breathless. There is a Walk programme on YouTube which you do in your home - I did for 3 months which led to Couch to 5k. My knee improved with walking so I felt I could try it. Graduated aged 61 so it's possible. There is tons of advice on this forum read up and give it a go. Good luck. G

[sparkyjohn Graduate]

I used to say I can't run on pavements 'cause it hurt my knees, so tried to only run on grass. That hurt too once I was running further. Gait analysis and the correct trainers solved that. Now on these damp mornings I avoid grass, as pavements are less slippery, and my feet stay dry (I know I'm a wimp). I agree with Grandai that walking is a great introduction to c25k, but "proper" shoes will help that too if you have knee issues. Also check out the NHS strength and flexibility programme. Another course that builds up over a few weeks, you can do it at home, and no special equipment needed.

[UnfitNoMore Graduate]

You don’t need a gym to do gym! Have a look at an app like Nike Training Club... start fitness plan on there and tell it you have no equipment. It will give you varied routines daily for a few weeks and then you set it up again on another plan. You can spend a few pounds here and there on dumbbells, medicine balls etc as you go and tell it what you have and it will add them into your plan.

Other apps are available, but most charge a subscription.

[icklegui Graduate]

You could start with the Strength and Flex NHS podcasts:

nhs.uk/strength-and-flex

with a forum here: healthunlocked.com/strength... . You don't need any special equipment. Ignore that the NHS page says it's a "running plan for beginners". It's an exercise plan

There are also knee strengthening exercises all over the place, you could try the NHS knee exercises for runners (google, it should come up). As you strengthen the supporting muscles, it might help your knees, but we are not professionals so please do get checked out by a pro. If you are in the UK, can you access a GP or even a physio on the NHS to get your knees checked out?

[IannodaTruffe Mentor]

Welcome to the forum.

This guide may be useful healthunlocked.com/couchto5...