Overweight beginner

[Criddy1979]

I'm an overweight beginner with a dodgy back. I've recently lost some weight with diet and I'm looking to add in exercise. I walk regularly. I have back problems, but my doc cleared me to run.

Any tops?

[Oldgirlruns Graduate]

Hi Criddy1979! Stay hydrated, so lots of water on rest days; run 🐌 slow and then slow it down some more - if you’re a quick walker your run might be slower than your run (mine is!) and enjoy it! Check out the forum regularly as there will be masses of motivation for you - and enjoy!

[Buddy34 Graduate]

This plan is amazing and works for everyone, go slow , keep well hydrated 7 days a week not just on run days. I done brisk walking before I started c25k. Good luck 😊

[DiscoRunner Graduate]

Excellent advice already - I’ll add your brisk walk can be faster than your run! And I do this low impact style of running - Japanese slow jogging technique

m.youtube.com/watch?v=9L2b2...(Not working as expected?) - it may suit you too as it’s designed to avoid injury. Good luck & keep posting! This is a lovely & supportive forum, with lots of good advice and here to cheer you on!

[AlasdairW Graduate]

Welcome to the family. I’m not going to tell you to slow down because everyone else has already.

I will let you into a little secret - you may not see much weight loss just from the running!

There are a few reasons for this:

- muscle weighs more than fat; you will be burning calories and hopefully fat, but will also be building muscle.

- the amount of running in this plan doesn’t burn a terrific number of calories for a lot of people. A pound of fat is around 3500 calories. Most of my runs my tracker tells me I burned around 350 calories. (I’m seriously overweight and burn colories faster than most normal people for that reason). This means that a pound of fat would need roughly 10 runs for me to burn.

Don’t let that put you off. It’s the combined lifestyle changes that you are piecing together that will make the difference.

You’ve made a great decision and are heading in the right direction.

Take it steady. Pay attention to your body and just keep plodding!

Happy trails.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

Enjoy your journey.

[Mansbird Graduate]

Fantastic, slow and steady you can do it 🏃‍♀️ x

[Criddy1979]

Awww thanks guys x