Fat, unfit and 61

[AuntieKatie]

Signed up for a charity 5k, tried day 1 week 1 couldn't finish the 2nd run. Going to speed walk that day until I can run it. Bloody hell it's hard

[Oldfloss Administrator Graduate]

Welcome check out the pinned post for Newbies...FAQ.. There is a wealth of advice and support there.

Then..no speeding anywhere ...try the run again. Slow and steady...think...slow snail on a go slow....Relax and take it gently.

We are here to help...so...keep posting!

[jiggles7 Graduate]

Hi AuntieKatie.

Well done for getting out there and going for your first run!

I couldn't do the runs at first either. 60 seconds is a long time for a debut runner! I would encourage you to try to run the intervals - even if you only manage 20 seconds, but do it at all the intervals you can. then the next time try for 30 seconds and increase until you can run the full minute. if you can't do all the intervals that's fine too, just try to do 1 or 2 more (if you're feeling adventurous) and briskly walk the rest. This way you get your body used to the running intervals and that makes it so much easier in the next run.

If you can speed walk, you can definitely run. You've got this!

[Oldlady57]

Hi AuntieKatie, adopting Oldfloss’ mantra is a must!! I paid the price today by not following it today lol!! Getting rid of my music to make sure l can hear her loud & clear!! Seriously though, the advise is spot on “slow & steady” will see you through . I wish you well on your journey 👍🏻

[UnfitNoMore Graduate]

Welcome... I just finished the plan... my first run was a struggle and a half... then Oldfloss and others told me how to approach this. Enjoy the journey

[GoogleMe Graduate]

With apologies to all those who have heard me say this 100 times before... and first explaining that my health means I spend most of my life in bed, I offer my strategy instead of jiggles7 's: Maintain a running motion for as much of the run segment as you can... however slow that is, take smaller steps... to the point of running on the spot of you are nearly, nearly there... but the moment you really can't run (and bear in mind that athletes give it their all and roll around on the floor) walk the rest of the session, don't attempt another run segment (there are definite merits for Week 1 to using the podcast which comes with its own music which you may or may not like but does something) You will then have a very clear marker to achieve and exceed the next time. It's so easy to treat 60 seconds as a sprint!

I would also suggest not only slowing your run, but slowing the walk element too (have to say that I decided to try C25K because I couldn't sustain a brisk walk for long, just too painful). It does not matter if you feel you'd look like a slow motion film.

[Hidden]

Hi Auntie Katie

When I started this couch to 5k I posted 'does it get better' and had lots of encouraging replies. I read all the replies then decided to take myself off this forum as couldn't believe any of them!

BUT being a lady of a certain age (62) overweight and cross with myself I decided to keep going and now I am on week 7 and running the 25 mins, and until last night I wouldn't have said easily, but it was much easier last night. Legs just seemed to take themselves and not so much puffing going on!

So in response to your reply it is bloody hard, but you will be able to complete a 5k it just takes guts to keep going. Don't worry about sometimes walking when you should be running, I was the same. What I find helps is when I'm running looking ahead to something a few meters away and determining I shall run to that, then finding another marker, it does help. Good luck!