Too Heavy To Run?

[Logan1980]

Hi, I am currently weighing about 26st at the moment and I have a work football match in a few months and really want to play in it even if just for 15 minutes or so and I want to introduce running which if I haven’t done for a number of years. I play golf a couple of times a week so although heavy, fitness wise I can manage 30mins cardio okay. Could anyone offer advice who has maybe done the couch to 5k and are a similar weight to me if it is okay to do or if anyone has any other advice on where to start if I am too heavy to start running straight away. Thanks.

[HuwC Graduate]

I was over 18 stone and did 6 months of a keto diet to reduce weight and then started couch 2 5k. Less stress on the joints was my thinking. Now weigh 5 stone less and do 25-30k a week.

No reason why you couldn’t do both at the same time though.

[Logan1980 Graduate in reply to HuwC]

That’s brilliant well done hopefully in 6 months I can be doing the same, I will check out the 2.5k version. Thanks for the reply.

[Jonno34 Graduate in reply to HuwC]

Did you follow a particular keto diet plan?

[HuwC Graduate in reply to Jonno34]

Just one on-line.first-spa.info/low-carb-foo...

[Buddy34 Graduate]

Maybe worthwhile getting an appointment with the doctor first of all to see if it is ok to start c25k . If they give the go ahead then this plan really is great there's lots of encouragement and support on here good luck 😊

[Oldgirlruns Graduate]

Hi Logan,

I’m with Buddy34 here - it might be worth checking in with the doc before you start. But in the meantime, you could start the first couple of weeks but instead of running, you could walk really briskly to get the heart pumping. If you’re walking I assume you could do it every day too. And a healthy diet should help you lose a few pounds too (but you already know that!). Good luck - and let us know how you get on!

[Logan1980 Graduate in reply to Oldgirlruns]

Yeah i think that you and Buddy34 are right with that advice, thanks.

[JaoJao]

Once you get out there and get a run under your belt you’ll be so addicted and realise you were worrying about nothing.

I would say baggy comfortable clothes for your run if you feel conscious but you will see you are overthinking it and it’s all in your mind xx

[Logan1980 Graduate in reply to JaoJao]

I hope so, I have spent too many years addicted to a bad diet and minimal exercise so it would be great to get addicted to eating healty and getting in shape. Thanks for the reply.

[JaoJao in reply to Logan1980]

When you start running you won’t care what people think because you’ll be pleased with starting this journey and everyone here will cheer for you. It’s going to come naturally that when you get into the running around week 2/3 you’ll be thinking about eating better foods that will give you long lasting energy over junk food, you are not going to crave as much junk food, it just the way your body and mind changes, it will feel effortless. And after just the first couple weeks you will see changes in your body and you will be coming back here to share your progress, and you’ll get so much support xx

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5... and is full of tips.

Discussion with a GP may be helpful and being aware that with every footfall running you put stress equal to two and a half times your body weight through your leg joints............so the overweight are considerably more prone to aches, pains and potential injury. So follow the advice on minimising impact.

Enjoy your journey.

[Twinkle2 Graduate]

Hi Logan. I was 22st when I started the plan and I am now on W6 and weigh 20st7lb. I have AF and arthritis in my knees. I did go to GP before starting the plan as advised.

It sounds like you already have a good level of fitness. I didn’t. I was the actual couch potato. Good luck in your journey. If I can do this, anyone can. Xx

[Monty89 Graduate]

Hey. I’m over 19st and decided a few months ago to get fit and shed some weight. I initially started swimming to improve fitness levels and it’s less stress on the joints then I started couch to 5k. I have never been a runner or enjoyed it but now I cant wait for my next run thanks to the program. I would say try it and see how you get on. Make sure you have a good pair of running trainers though that have the support where you need it. I would recommend a gait assessment and go from there.

Good luck.

[Logan1980 Graduate in reply to Monty89]

Thanks for the advice, I’ll look in to it.

[nif100 Graduate]

Hi Logan wow you are inspiring and you are going to do well because your mind set is already on doing exercise and I think you will do well on this journey. Yes I agree get a check up with your doctor. I started by walking first three times a week and then progressed onto C25K. It worked for me. Everyone on here are brilliant, I find you can ask any question and loads of people will respond. Be warned it is VERY addictive and once you start you will find that you will actually enjoy it. I never thought I would run but here I am doing 30 mins now. So look forward to hearing from you as you progress and good luck

[GibsonBBKing Graduate]

I'm no expert but I find walking really briskly gets my heart rate up quickly and brings on a sweat. IF the C25K proves too much maybe you could use the app / podcasts but where it says to walk briskly, you could stroll and where it says light jog, you could walk as briskly as you can. Once you managed to walk briskly after the 9 week programme for 30 full minutes you might be in a position, with the Doctor's OK, to give the full C25K program a go. As a p.s. I've been considerably overweight and what others don't realise is that it's like permanently carrying a child on your shoulders which is limiting. I was doing that only this morning and it's a considerable strain so I do have some understanding. Good luck.

[Benno87 Graduate]

Hi I started my journey 6 weeks ago and started at 22st. I'm now 20st 6. My knees have twinged a bit but usually recover by rest days and I am very slow. I was not very sensible and did not consult my GP before starting... That sounds like a good idea. I think the idea is to just go at your own pace and be sensible.

[stuarttidy]

Hi Logan I to was 25 stone started ct5k in October any now 19 stone just give it a go if you need to repeat a week not a problem it takes a lot of people a lot longer than 9 weeks. I did my first parkrun at the end of November time was 37.33 now my best time is 32.27 so good luck and keep running

[Hawke]

Hi I agree with what everyone saying on here go and see your GP first get a gait analysis in the meantime you could take up swimming ,cycling or brisk walking that'll help get your fitness levels up good luck with the c25k when you start🏃‍♂️🏃‍♂️

[Carowood]

The very best of luck.

Give it a good go at your own pace.

Around week 4 or so, you find you will not want to miss your workout and you will want to keep the healthy eating to improve.

Any hiccups just get straight back on with it next day!

[a1sw Graduate]

Firstly, you've got everyone's full support and admiration for taking that first step. W1R1, not matter how it's done, walk, walk faster and walk again is, after all, W1R1.

Hey, so what if you have to repeat a few runs or even redo the whole plan. It's your plan to own and like us all, individual to our own personal goals. What I would say, and from personal experience - this is the start of the journey and to a new you (us). Stick to the plan!

As Laura says,, it's not about speed but just sticking to moving forward and completing the time - not distance. I also found taking an extra day of recovery helped, and yet some days I could have run the next morning. Stick to the plan but always err on the side of recovery and keep moving.

W1R1, you have now started.

Great advice on this forum and getting a quick thumbs up from the GP is woth doing and to be sure to know your numbers. Which, I personally liked to have and a baseline to look back on. Weight and BP dropped and Collesteral lowered too -;a big motivator. Not for a anyone else but because I wanted to do it. And you can too.

The toughest part you've already done and that's making the start. We are all behind you but please keep updating the forum on how things are going, yes there'll be tough days but good ones too.

All the very best.

[Saltdog Graduate]

Hi Logan. My hat is off to you mate. Well done for taking the first step and considering C25K. It's an excellent plan and I think most people who do it get fairly hooked.

I would totally agree with the people who suggest that you can start by walking/walking quicker rather than walk/run. There are people on the group who say they walk faster than they run anyway.

One thing I'd suggest if you're interested is to check out Team RH on Facebook. They offer a really easy path in to fitness and weight loss and cater for all sizes. It's all based on an incredibly generous calorie allowance, tracking macros and getting steps in every day. It's really easy to follow and the group is amazingly supportive. As an example, I'm 17 stone and my calorie allowance for the day is 3300!! No food is banned as long as you keep to your calories. All I have to do is track it and walk 15,000 steps a day. You can cut steps but you get less calories. I've lost a stone in the last couple of months and I'm struggling to eat enough!!

Sorry for the shameless plug but I'm not exaggerating when I say it's changed my life. It's what brought me to this program. Also, Richie Howie who runs it is hilarious. Check out some of his videos.

[Hatman Graduate]

Additional general fitness may help too.

There are references to low impact training on our running rest days.

I found the other NHS Choices site “Strength and Flex”

YT videos and a podcast, based on general fitness exercises done during a brisk walk. Sound familiar? Done by Laura who voices the running podcasts. Wish I had found it when or before I started this. Starting it now though! Best of luck.