Starting the couch to 5k today as I’m tired of my body shape. Office life has taken me from a six pack to a virtual planetoid. There are two major problems I’m facing which I hope someone with a soft touch might be able to help me with.
1. When I run, my gut bounces up and down and is very uncomfortable which ultimately puts me back on the couch. Is there anything I can do to support the guy while running?
2. I seem to eat uncontrollably, even when I’m not hungry. I don’t feel hungry right now but I’m thinking about a snack and my next meal. I can’t seem to help myself. I don’t want to head down the gastric band route so need to find another way of combating this issue.
Anyway, wish me luck, week one day one starts in 4 hours 25 mins.
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ONI_Assa
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Firstly well done on deciding to do this. You will be absolutely staggered by what you can achieve in a relatively short space of time. It’s a minor miracle!
First tip - learn to run slowly - search Japanese slow jogging movement on youtube and you’ll find a helpful video on a low impact running technique. I’ve found it invaluable. Going from brisk walking into a run really got me at first as running faster than my walk nearly killed me! It once I’d mastered that trick, I was fine.
A core but of kit for us larger ladies is a high impact sports bra, I’d be tempted to go to a specialist running shop and see if they can advise on something similar for the tum! Im running in bamboo leggings that have a high-ish elastic content that holds my stomach in - so running leggings may help (you can wear shorts over them)?
Appetite - many things could be causing this - from your current diet, habits, to emotional reactions to things. One of the great benefits of c25k is the general mental and wellbeing improvements - so in time the running will help. Diet wise - sugar and simple carbs can make you hungry sooner than protein does. Can you cut down on sugar and carbs? I find tiredness can make me crave food (and bad cards at that & as much as a hangover does!) hopefully better sleep will come with more exercise of that could be a reason? I’ve also found if I don’t have the ‘bad’ food around me I can’t snack on it! Make sure you have healthy food to snack on - fruit, plain live yogurt (add nuts and seeds to improve gut health), and drink a large glass of water as soon as you start to feel hungry, or crave a snack. You need to be hydrated for running - not just on days you run so this could help with both. And have lots of veg with your meals - fill up on fibre - it keeps you full longer.
Would you say you generally eat a healthy diet, but just too much? Or are your choices a bit off?!
Thanks for the reply and tips. I generally eat a very bad diet and it’s more or less anything quick and easy that I can get my hands on. I know I need to change this so hoping a combination of the c25k and diet change at the same time will see some weight loss but also some improved fitness. I hate feeling out of breath when I go up the stairs. The hard part I fear will be the diet as I try and figure out stuff which is healthy as well as enjoyable. Internet recipe research here I come, but after today’s run. Fingers crossed I don’t suffer a heart attack while running, I’m so unfit, but looking forward to getting fitter. How far are you into your program?
You have started on an amazing journey- you’ve done the hardest run - the first one. Huge congratulations! Superb. I hope you soon start to feel those first sensations on your rest day - of looking forward to your next run!
I graduated on my 53rd birthday - started in early November. I was also very unfit, had gained 4 stone over the years. I was amazed by what this programme did. And how quickly I went from bright red and panting to slow steady running - able and loving it! I’ve been consolidating my runs (Japanese slow jogging stylee!), trying to embed the 3x30 mins a week habit. Things (colds/work/life!) do get in the way, but I’m not been too bad at sticking to it. The thing is, I really *want* to do it. I feel so much better, it’s slow and subtle (the transformation), but I just feel stronger. Recently started doing one run per week at 35 mins. I’m not fast so I’m not going to do 5k in 30 mins! So I’m aiming at reaching 5k slowly increasing duration. It’s really important for me to not blooming injure myself on this quest for fitness!
The thing about having a really bad diet is, with a little bit of planning and a few small changes you can achieve great results! Seriously reduce your sugar intake, increase fresh fruit & veg and drink less alcohol! But maybe learning to cook again/more would be good? It’ll slow you down around food, make you think about it, think about what you’re eating, and change how you interact with it? And it’s fun and you get to make and eat delicious food! And if there’s some food you love that are indulgent (curry!) thats fine at least you know what’s in it!
It seems, it’s true, the key to losing weight is this combination of better diet and regular proper exercise. In 3 months I’ve lost nearly 3/4 stone, feel more toned, lost a few inches here and there, but I haven’t ‘dieted’ just made some healthier choices. Not perfect, but some change is change, and I feel it’s working. Not a stunning weight loss, but sustainable and I feel like I’ve run it off! And it’s not coming back. I think it’ll take me between one and two years to lose the weight & get properly fit. But it took me a few years to get this out of shake. And slow feels right.
I think the slow running maybe the way for you too? And if you need to take 2 weeks for each week, or just at the start to be safe, do that, learn to listen to your body - you already have in that you’ve started running, so listen to it some more. You’ll be amazed at what you can do! Trust this programme - it really works!
Have you tried a food diary or app? Track everything you eat and drink, as you consume it. This will increase awareness. Then make goals, such as decrease coffee by one cup a day and increase water by two cups. Just like the couch to 5K ramp up, not right to it.
Good luck for your first run. As for your eating habits , it's a bit like c25k you've got to train your mind and body what it needs and what it wants , I know a wee bit about this as I use to have a chocolate addiction and out on 4st then one day I just decided I didn't want chocolate as I didn't want the extra weight. Good luck with your running there is a lot if support and encouragement on here 😊
I can rsomewhat relate. Thankfully my metabolism is my friend however office life and age has slowed it down and I gained over 2 stone.
I would buy tons of snack to keep in work and always had biscuits with my tea.
I now limit my snacks and found those Digestive Thins work well, I limit myself to 2 a day and I usually keep them till 3pm so I can look forward to them.
I've upped my water intake and challange myself to drink so much per day and this help keep some hunger away.
I also cut sweeteners out my tea and when I do feel like a sweet treat I just have a sweetened tea so it feels like a snack.
At home I only drink water too so sweetened tea and zero cal juice help for sweetness too.
I think it's all mind over matter sometimes and we can eat out of boredom.
Also make sure you're eating more nutritious food that will keep you full. I find broccoli li fills me up but mostly because I'm not keen on it so if I want to eat less I put broccoli on my plate and eat it first lol.
It's nothing fancy or smart but it's some ideas to help 😊
High waisted compression leggings keep my butt, gut, and thighs under control. I wouldn't be without them now. Put a pair of shorts over the top if you need extra coverage. Good luck with your weight loss, and running journey.
Just finished day 1, oh my god I’m so unfit. I missed two of the eight runs, I could barely breath. Thank you all for the tips and support. I think I will do day one again till I can do it comfortably.
I just saw this. Hey don’t worry. You did amazingly. You started. I was red as a beetroot sweating ketchup after my first run - you were just going way too fast. Your run can be much slower than your brisk walk. And yes repeat day one until you can do it. Slow enough and you should be fine. Have a rest day. And drink plenty of water tomorrow you’ll need it, and then get out again on Wednesday (if poss). You will nail this. If I can do this anyone can. Really.
Thank you for your posts ONI, and your straightforward honesty. I’m sending you very good wishes with this. I did my week1 run 2 yesterday so I’m right with you as a newbie. My difficulty is that I have chronic pain, which came out of the blue seven years ago and took me from a gym going snowboarding mid forties gal to a totally unmoving pain beast for several years. Whilst there’s improvement I’m in the pain club for life - and anything I do has the potential to kick off the pain, which I have to manage on a daily basis. So I too need to take things easily and gradually and not get too caught up about whether I can manage 3 times in a week. In fact I’ve only done 2 in these first 7 days. But that’s fine - that I’m doing at all it is enough for me. And whilst having goals can be motivating, I’ve decided that goals are my enemy as I cannot - with my body- really have any say over whether they are achieved- willpower or not if the body says no, it means no.
I hope you keep the posts coming! Cheering you along for the next run!
Sounds like you have it tough. Have you thought about something low impact like swimming. I don’t know your history and this probably isn’t the place to talk about it but I know people who have excelled by taking to something low impact. If it is more range of motion that may be more difficult but one thing is for sure, I am envious of your courage and determination. Keep it up.
Well this is day two of my journey and I do ache from yesterday. My legs feel like jelly, almost as though I had gone a full round with Mohamed Ali. On the plus side I figured out I can’t do plain water so I’m doing no added sugar Vimto instead. I know it’s not good but it’s much better than 2l of coke a day. It’s 10:40 and I feel the need for a bag of crisps but I’m trying to stay strong and stick with the liquids. As someone said, this is just a habit I need to break. Strangely I’m actually looking forward to tomorrow’s run. On a side note I need something to secure my phone while I’m running, anyone know of any good arm bands? The reviews seem to be inconsistent on the web.
Good on you for trying the water & finding a solution that works for you. Sometimes too much change in one go can be off putting. As you progress with your running and you see and feel your health improve you might find you want to make more changes naturally.
So glad you’re looking forward to tomorrow’s run - that’s a great sign. I don’t use an armband but use an old bumbag/money belt I had.
Congratulations! Gentle changes over time, sounds good stuff. Less likely to frighten the bits of us that don’t want the changes so that they de-rail us.
Congratulations on your first run. I too didn’t complete the 8 runs. I really struggled. I was pleading in my head “when are you going to tell me to stop”. 😀 someone even stopped in a car to ask if I was ok! Slightly embarrassing. 🤗But I saw the funny side.(eventually)
However I’ve just done w3r1 and I really can’t believe myself.
Please continue and take advice from others especially on the slow running it really helps.
Ok so day three and I just finished week 1 run 1 again and this time managed 7 out of the eight runs, that’s progress I guess. I’ve noticed my shins and calf’s were hurting towards the end of the run. I’m going to try the same again tomorrow as I have a charity commitment on Friday evening.
On a side not for anyone who is interested, I started this year weighing 152.9kg I’m now down to 146.1kg. My last two weights have been very similar so I’m wondering if I’ve plateau’d. I’m hoping the running will kick start it again.
Also had a bit of a bad day today as a result of a meeting and ended up comfort eating my way through not one but two bars of chocolate. As I was driving home I started to feel guilty and regretted it. I wish I had more will power.
Well done. I think this first week is hard. But fantastic to have stuck at it and got there - really brilliant. You will be amazed at what this will do for you. Stick at it, the next few weeks are an incredible experience!
Might be getting a little over enthusiastic here but I feel like doing another run today. Wonder if it’s better to stick to the program of three times a week?
Amazing progress ONI. Hope you’re proud of yourself 😀 you should be.
Stick with it and keep smiling. It’s so worth it. After struggling like you, this beautiful morning I’ve just completed w3r3. Please believe everyone,this program works.
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