Worried

[KJS18]

I’ve just started C25k. I’m 46 and weigh 12.5 stone. Previously had pneumonia and we have diabetes in the family. I’m worried that this will happen to me as I’ve been told I’m likely to inherit it. My father is an amputee due to the condition. I’m only on week 2 of the programme and finding it hard going. I’m ashamed of myself and I don’t feel ready to start week 3 as I’m not capable.

[AlphaExecDave Graduate]

The doubt grips or gripped pretty much all of us at some point in the programme. I’m 35 and weighed 15st when I started back in June. I hated the first week and almost gave up there and then. There was always that trepidation in my mind about the upcoming weeks and if I’d see the whole thing through; if I was even cut out for running at all....!

But I did get through it. I stuck to it. Repeated a couple of the weeks. Even had one or two weeks off in the middle. But I got there. I could run for 30 minutes. I was nowhere near hitting 5K in 30 minutes, but that simply didn’t matter. I could run for 30 minutes which is what this is all about.

2 months since graduating, I’m still sticking to it. I’m running in organised events and really enjoying them. My times are getting faster and faster... today was the first time I ran a 5K faster than 30-minutes and I was over the moon! And I’ve lost nearly a stone in weight!

So... my advice is stick with it. Summon whatever motivation you need to get out there and carry on. If you *really* don’t feel confident about running Week 3, then do Week 2 again, and then move on. But above all, stick with it. It works. I promise.

[ButtercupKid Graduate]

Don’t panic ! I’m a little older and a fair bit heavier than you and my Dad is type 2 diabetic so I know exactly where you’re coming from. If your family diabetes is also type 2 then lifestyle issues are more likely to be a problem than genetics, and just by coming here you’re starting to do something about those. This isn’t a weight loss programme but it will help you get regular exercise and lots of support and tips from the lovely people on this forum.

As to progress, this isn’t a race and people get through it at different rates. That’s why there’s a repeat function ! It took me nine weeks to conquer week 1, and I’m proud, not shamed. So must you be ! The only run you fail is the run you don’t go for. Well done you for taking this step to a healthier life. We’re all right behind you. Happy running x

[Oldfloss Administrator Graduate]

Firstly..huge well done..

Secondly..stop feeling ashamed...you are doing this.

The mantra is..slow and steady..if you struggle..slow down more.

Link this with a healthy eating regime...and you are on your way.

Post your runs...ask questions...take it as slowly as you like...you need to trust the plan...believe in yourself and lean on us..We are right here...running beside you..😊

[Flabulous Graduate]

We believe in you KJS18. And we’re proud of you for starting this. Don’t look ahead. Take your life one run at a time. Watch out though. You might just enjoy it 😘

[Mayanow in reply to Flabulous]

*your username is genious! 👏😁😂🤣😂

[Flabulous Graduate in reply to Mayanow]

Lol I wish it was flabuless 😂🤣😂

[Mayanow in reply to Flabulous]

Ahaha don't worry. Just keep running. It is THE BEST thing for attacking this.

[Auden Graduate]

Take a moment. You are trying to make a difference to your life. That is tremendous and brave.

I promise you that we all find it tough. Stick to the run in front of you don’t think too far ahead.

You should be patting yourself on the back.

Well done - you have made the hardest few steps already.

[augustverne Graduate]

You are CAPABLE, I know exactly how you feel, but I also know you can do it, I have a few years on you at 59 and 15st with high blood pressure. I can't believe how much better I feel now I run 3 times a week, I have loads more energy than ever before and feel fabulous even though I haven't lost any weight, probably because of the G&T's. Keep going it will make you feel better and help to increase your confidence. Your doing fab

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

You can do this if you just follow the instruction to jog at an easy conversational pace, at which you can speak full ungasping sentences while running.

Enjoy your journey.

[cheekychipmunks Graduate]

Oh KJS please never feel ashamed of yourself. The fact you’re starting this amazing programme is testament to the fact you’re looking after yourself and getting off the couch. The vast majority of people don’t.

You can go at your own pace. Forget the 5k goal and concentrate instead on reaching 30 minutes 3 x per week eventually. No hurry, you can take 9 weeks or you can repeat weeks multiple times if you’d rather. No-one is judging you.

Here’s a snail for you 🐌. This little buddy will help you go slow and steady. If you struggle, slow right down and let him whizz past you. 😀

Post on here often for advice and to let us know how you’re getting on. We’ve got your back!

Have fun! 👍😀👏

[quirkybee Graduate in reply to cheekychipmunks]

Yes that's true, slow and steady x 😊

[LCJH Graduate]

Hi,

I’m started C25K in July. I’m 45, with asthma and high blood pressure and a family history of obesity and type 2 diabetes.

I had never run before before starting this programme and have found it very difficult! I have repeated quite a few of the weeks, and a few weeks off with illness. But yesterday I completed W9R3, it was really challenging and not quite 5k, but i did it, and I’m sure you can too! Like the others have said, take it at your own pace, slow and steady, and repeat weeks if you need to. Just keep going!

Make sure you have good trainers too... it really helped!

Good luck, go for it!

[quirkybee Graduate in reply to LCJH]

Well done to you and yes, good tip, get good trainers and have a gait analysis done too. That's the first thing before you start really. 👍

[Hidden]

You’ve made a fabulous move towards keeping yourself healthy by starting the programme. Well done! Now you need to dig deep and keep going. Go slowly and then more slowly. It’s about completing the runs and building your stamina. I couldn’t breathe properly during weeks 1 and 2. I realise now I was going too fast, pushing myself too much. Now I find myself on w8 r3 and I’m simply amazed. And all this with Type 1 diabetes. I absolutely refuse to let it control me. My mum taught me that when I was diagnosed at age 9 and it’s carried me through. You can do it. You are capable of more than you think. Keep coming back here for the support of this wonderful community. So many have been where you are right now and have great advice to share.

[quirkybee Graduate in reply to Hidden]

Lovely said x 😊

[Oldishrunner Graduate]

You started and you will be able to finish this part of the journey. Just feel the support and take it slow and I'd recommend not looking at what the next run says is coming up until you've started the warm up walk.

[Moodymoo]

You are capable.. don’t let that demon get to you... anybody that looks at you does so with admiration... you can do this..!!!!!

[quirkybee Graduate]

Hi KJS18 lovely to see you on this fab forum.

Firstly, don't panic and be down. I say this because:

1. I am T2 Diabetic, I am only 5'4.5 (mustn't forget the half, haha) and weigh 13st 6, so a stone heavier than you.

2. When I started the podcast, like yourself and many others here, I thought nope, I'm not even going to do wk 2, I just can't breathe and I decided then that running isn't for me. Having thought about the fact that I made a start to do it, I took the time to download the podcast, made me think again and thought, no, I am going to try the next week on it and see what happens.

3. If I'm honest, I didn't want to do that, because after all, it's so easy to give up than persevere, not because we are weak, but it's whats inside our mind, our thoughts, how we feel mentally etc.

Then I thought I need to improve my glucose levels as well as lose weight, and as much as losing weight will help with my levels and that the running may help with that too, my main attempt was to get my levels to an acceptable level. So I pesevered, not because I was excited, or looked forward to it, because I didn't, but I found that running was the most free sport I could do that was convenient. I have an off road bike, but haven't cycled in a year, but with running, it's just "you" no limitations, equipment etc.

As you say, your Dad has suffered with this condition and I am sorry for that, I hope he is coping ❤️ but don't think too much about it now, when you know the next available day you can go out, set your podcast and try the next wk on there. Don't stress or worry about it or think too much, I know about thinking, I should get a medal for thinking 😉😁 but just get ready and get out there. You may get to week 6 and find it a struggle and also find that it isn't for you but sobeit, you tried it and that's a good positive thing.

It is a struggle, I could hardly breathe when I did week 1, I flaked out on the garden chair for an hour after (in the hot summer June 2017) and my friend came over and thought I was dead, lol, I still had a beetroot face as my BP was up, but I persevered and sometimes we have to say no to those gremlins in our head telling us to do the opposite. For me and you may find this, like others do, the feeling after each run is so lifting mentally knowing that I did it and regardless of how good or bad the run was to me.

No run is a bad one, so I have learnt. The fact that you get out there is massive and you are the one doing something positive to help you and your health. Continue with the running will help you to shape up (it has me, and lose pounds) and that will be your key to not becoming diabetic. It will all help in any case and that is good.

Hope what I've said has helped you a little, we are all here to support you and each other and we will do all we can. X 😊

[KJS18]

Thank you - ALL of you are so positive! It’s refreshing to come across such support. I guess I’m being impatient and compare myself to others. . I will keep going though, despite my doubts. I think I’m going to review my diet over the coming weeks, but it’s difficult with Christmas on the horizon. But I am sooooooo determined! Thanks again everyone! Happy running! 🙂🙂xxx

[AlphaExecDave Graduate in reply to KJS18]

It’s the one thing you can rely on above anything else on this forum... sheer positivity, advice and motivation to carry on. Everyone here is either going through it, or has gone through it. And those who’ve finished going through it just can’t keep away and want to help and support others. And you’re right, it’s refreshing compared to so many other places and attitudes on the internet these days!!

Very best of luck....!! Keep checking in....!

[Larrykat Graduate]

I am the same age as you, and considerably heavier, I also thought that I that I could not do it, that I was too slow, too heavy etc. I did it with a group and was always last. I set myself some goals and decided on a reward for achieving them. I turned up to each session, did my 2 homework runs and achieved what at the beginning of the course seemed impossible I have completed the course, plodded through a park run, and whilst I am still slow, I now run 30 mins 3 times a week. I may never achieve 5k in 30 mins, and will probably only ever beat the tail Walker at a park run, but I am OK with that. I have got myself moving and I am slowly loosing weight and feeling better about myself. I still have a goal set for each month to keep me motivated. Completing this course had an unexpected side effect of improving my confidence and self esteem. Keep going and never feel ashamed of taking the initiative to improve your health.

[TailChaser Graduate]

KJS, I can totally relate to how you feel, I really can. My story is similar: my dad died from diabetic complications, my brother is type 2 with all sorts of related problems, and I survived a pulmonary embolism. In March I was 21lbs heavier than I am now, feeling as you do that it was all inevitable - I had a bad back, achy hips and feet that swelled up every time it got a bit warm. I started C25K feeling very conspicuous as I went up and down the road, very slowly. I wore two bras to stop things wobbling about too much!

I graduated in early May and battled through hip bursitis determined to keep going as I could see and feel everything improving. This very hot summer my feet hardly swelled at all. I did my first 10k recently on my 51st birthday and I am proud as punch of myself now. My back no longer hurts, my hips only occasionally ache and I have muscles where I’ve never seen them before, and I have gone down a dress size!

Believe me, it’s worth every last bit of effort you put into it. Having a family history of type 2 diabetes does not mean you will get it, you can beat this, it is not inevitable! You are doing the very best you can to do so - you owe it to yourself to keep going!!!