Hi All,
I am a 49 year old 5'1" 12st 12 woman thinking about beginning C25K... I am very very unfit and scared to death to try! I have back/leg discomfort because of the weight. I am eating better and have lost nearly a stone. Should I start this at all yet?
Thanks
Lucy
Welcome. Great job so far on that weight loss. If you can avoid all the temptations of the supermarkets, posters for fast food etc and stick to it shedding nearly a stone, you have mental toughness... so of course you can do this... if you go run in your local park, I can guarantee they don’t have big posters of really comfy looking sofas everywhere you look!
Run nice and slowly... there is no too slow.. land your feet flat and under your body to reduce the impact, softer surfaces can also help there.
You can do this... enjoy your journey.
Thank you for the encouragement! I did up to week 3 a long time ago but am in a worse state now! I suppose I have to start somewhere!
When I started I couldn’t bend over to pick socks up off the floor without losing my breath and sweating... we start where we start... and we sometimes struggle on the journey... but as long as we keep coming to the start line, we run 30 minutes.
Keep coming to that start line and you will succeed... if you don’t complete a run it’s not a negative... the run you did makes you fitter and stronger for next time... there’s no failure with this. Some people do this in 27 runs... some have to do many more, but all of us end the same, fitter, healthier, stronger people who can run.
You did to week 3 before... you may have seen that as failing... but it wasn’t because you are back now. Keep posting here, we will cheer you when you succeed and we will pick you up if you fall... we got you, and you got this.
Hi Lucy, I am 57 (female) and 2 stone overweight and have never run in my life. I am now on Week 2 and loving it. It is gently paced to build you up to running more each time. Half way through a bell rings and you can turn back then. Some music helps too. Honestly if I can do it you can. I am already seeing results and each time gets easier.
Give it a try, each session is only 30 minutes. Let me know how you get on x
Thanks Runnynose!
I did this up to week 3 a long time ago but have deteriorated since then! My husband has just taken up jogging without any assistance - he is so motivated (and annoying!)
I will just get on with it!
Well done to you! - has it helped with weightloss?
Lucy
Hi Lucy, It is only my second week and have done 5 runs but yes I feel much more toned and feel mentally great. Each time I do a run, I plan which day my next one will be. I think it might become addictive. I wish I had done it 10 years ago. My husband has joined me a couple of times too- much fitter like yours. Don’t worry, we will do it x
Ha ha love the bit about your husband and motivation. I had never run in my life until I started. Have done up to week 3 and struggling a bit with the jump to week 4 but keep going back and am feeling better even for just trying. I WILL get there...as for my partner...he is now running miles already...soooo motivated grrr!
Do it! Put the past behind you and take it slow! I've been running an following Slimming world. Since November I have lost 3 stone and gone down 3 dress sizes and the running has been so good for toning me up and making me want to get to the new healthy me! I'm 50. Just don't rush, it's about time not speed 😁
Thank you all - UnfitNoMore, Runnynose and Bookbizlady!
Well done Bookizlady on your weight loss! I just feel like 100 not nearly 50 at the moment.
I'm changing jobs soon so hopefully the stress levels will reduce as well and that will help!
Runnynose, its annoying that men just seem to be able to focus better and lose weight quicker! Yes, we will do it!!!
Running and taking 30 minutes 3 times a week just to focus on you will greatly reduce your stress levels too! #selfcare
You can do this. I’m 47, at least 2 stone overweight and haven’t done any proper exercise for YEARS - and I’ve just completed week 5. It’s not easy, but the plan works and like others have said, just take it slow and steady. Since starting I’ve lost about half a stone but more importantly feel fitter and am actually starting to enjoy it. Also, this is a great wee forum for encouragement and advice. Good luck.
Welcome to the forum and well done on the weight loss.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on many topics and also a link to the mental approach to the plan may reassure you that there is nothing to fear and everything to gain.
Enjoy your journey.
Lucy, you can TOTALLY do this! Don't let your fear hold you back! I started on 1 October last year, aged 58, starting weight ... well, let's just say a shade under 16 stone (I do kilos - 100kg is 15 st 10lb) with angina (stabilised with a coronary artery stent) and that was after I'd already lost over 3 stone before even daring to start running. Struggled through weeks 1 (repeated 3 times) and 2 (repeated twice) and then coped surprisingly well with all the next weeks (managed every week after the first 2) and graduated just before Christmas. I now do Park Run every week, not the fastest on the field but shaved 10 minutes off my first run. I feel fitter and happier than any time in the last 20 years. I will be honest and say I don't always enjoy the actual running part of running, but I am always proud of myself for making the effort and clocking up those steps! I'll say again - don't let fear hold you back. You have nothing to lose but your inhibition. You go, girl!
What an inspiring journey!
Just as the above posters have said, you CAN do it. I’m 66 and carrying the excess baggage and I’m up to week 6 , run 2 is tomorrow morning. I feel better than I have done for years and to my surprise I am enjoying it. Get some music, get a good sports bra and trainers and off you go. The dogwalkers I see in the morning give me a wave now and seem to have got over the shock of my Lycra clad bum !
Hey LucyAB123, I am 48 4’11” and was over weight at Xmas. I started the plan on 4th January and I’m not going to lie it was very difficult at first. However I ploughed on and graduated mid March. I have lost 11 pounds in total and feel so much better both physically and mentally. The key to success is to go at your own pace which may feel like a snail at times but the strength and fitness does build. Listen to your body and just do what you can do. You can do this and you’ll feel so much better once you start.
Well done to us all! And honestly if I can do it, anyone can....good luck Lucy ☺
Go for it Lucy! I had the same concerns as you,started C25K before and gave up. Last year I started again,within a few weeks I found it strangely addictive,and this is from someone who doesn't like running. As other posters have said,there is no speed limit,I just jog along at my own pace,it's not a race. It's amazing how good it makes you feel,the sense of achievement when you have completed another week,I honestly can't recommend it enough. It may feel a wee bit daunting just now,but if I can do it,anyone can. Good luck 👍
Go for it! I’m 46 and was almost 15 stone when I started this. Not done any exercise in years. If I can do it then so can you. This forum is amazing for advice and support so keep popping back here to let us know how you get on, we are with you all the way cheering you on.
Hi Lucy, I started the C25K six weeks ago and like you I have never ran in my life and was unfit. The app is perfect for you as it starts off slowly gradually building up time. I can’t believe how far I’ve come and my body is starting to benefit. The first couple of weeks my legs were restless after a run but I don’t get that anymore. And it just becomes a great feeling after each run. I can now run for 20 mins solid something I never in my wildest dreams thought I would be able to do. And if I can do it then so can you. Good luck
I am 39 year old 4’10 8 stone woman... I am on W4 today! It does not matter!
It’s for all shapes and sizes. There is plenty of good advice on the FAQ blog, make sure you read it xx
In more or less the same shape as yourself
I started 7 weeks ago and after first run thought I’d collapse but I didn’t
It hurt like mad the day after and thought about giving up but now am onto week 7 and ran for 25 mins straight the other day
Unfortunately I have hurt my knee so am on hold for a few days
If I can do it so can you
Just breathe and get some good songs to listen to and think I can do this and you will
Keep me posted!
Hi Lucy. I am 49 years old, 5foot1 inch and several stone over weight. I did the C25 programme last year from September to December. I had never run before and had always hated running and never thought I would be able to run 1km let alone 5. From the first run I felt sooo much better, even though I was watching the clock go down for the last 20 seconds of the first one minute runs. I had to repeat a few weeks but in early December I completed a 5km fun run. (not in under 30 minutes but hey). I then stopped over the winter as I live somewhere snowy, although I did keep up some exercise. My Dad died and work stress and poor eating means my autoimmune condition has flared up again so I have been wiped out for a month or so now and unable to do any exercise. I have signed up for another fun run in September and as soon as I have a break from my autoimmune I am going to start the C25 programme again as I know it feels great and it works.
Don’t be scared. It starts off really easy. I started it this week and I am 61, 13 stone and have sore knees and ankles and I’ve done two rounds already. ‘Just do it’ as the saying goes😉
Welcome the app really does work I completed this app in July last year. I started running when I was 17st. Since February last year till December I hit my target weight of 12st I'm 5'7". So I've lost over 7st. I had to give up running in October due to health issues. But got the all clear from physio and Dr to start again. So come on I'm on W1r2 you can do this and what an achievement you'll feel once complete. You can do anything if you set your mind to it. I never thought I'd run but I did and did my first muddy run for cancer research. It opens up a new confident you. The first couple of runs I took my older children with me. Yes in case I had a heart attack. My asthma is better no more high blood pressure. A good work out for my heart ♥ aswell. The possibilities are endless... Good luck with what ever you decide. X
Hey! I’m on week1 and an a similar age. I’d downloaded the app and deleted it several times before I started on Saturday. My motivation is more for mental health benefits - but I’m still terrified to be doing this!
At the moment my mindset is that I’m going to give it a bloody good go- I don’t even care if it takes longer. You could give it a go and see - anything you can do is a positive step. 😀
I think the most important thing is that we are kind to ourselves about giving it a go. Good luck x
Absolutely ! I’m 53, 5’1, 10.5 stone and was extremely unfit. I’m now on week 6 and did my first 20 minute run last week - something I never thought I’d manage. In week 2, I thought the 90 second run would finish me, but I kept going and it truly works. Go for it !
Hi LucyAB123! First of all (I’m my case anyway), I started off walking around my local area. I knew I couldn’t possibly start C25K because my fitness was so low. Plus the fact that I didn’t want to disappoint myself on what I couldn’t do. I wanted to keep my exercise experience a positive one. I downloaded the app Map My Walk so I could track how much distance I had walked (started off with half a mile and built up to 2.8 miles over weeks). After 5 mins of gentle walking, I increased to more brisk walking, all the while listening to Radio 2 on my phone (be careful crossing roads etc). After about 4 wks of increased walking, I then had the courage to download C25K and started Week 1. Mind you, I didn’t have the right footwear and after 4 runs, my right knee was really hurting. I had read all the advice to go and get proper fitted running shoes but felt intimidated going into a running shop. However I got up the courage and went to a proper shop (not a high street sports shop) and they recorded my gait to see if I was leaning one way or the other on my feet when I jogged. I wasn’t leaning either way so that was good. Now armed with proper running shoes, it made such a difference, however the most difference to my knee pain was starting to run on grass, as it’s less impact on your joints. So, I’m on Week 4, Run 2 completed yesterday. I’m 54, 3st overweight and have only dabbled in exercise here and there for the past twenty years. I had to repeat Week 1 because my fitness levels were so low but that’s ok. It’s better to be out there doing it than sat on the sofa. My runs are made easier by starting the Joe Wicks healthy eating. I’ve lost 11lbs in 4 weeks, so I’m really pleased with that. I have so much more energy and my self-confidence has increased. If you have any questions I’d be happy to answer them. Good luck!
I think doing pre c25k prep by walking for a few weeks was a really sensible plan especially if you are very unfit or overweight Well done 💪🏃♀️
Absolutely do it LucyAB123! Nothing to lose through C25K, except sweat, excess weight...and inhibitions about being seen in public very sweaty with a red face! I was VERY unfit when I started, one of the crowd who just thought I'd never be able to continue, convinced I would probably die if I had to run for 2 minutes nevermind 30!......but I did it, and I'm now in the "we're addicted to running" crowd...and loving it!! Most on here will admit to being a bit addicted to running😊
You go girl, do it for you, we'll cheer you on! 🤗🏃♀️🏃♀️
Yes yes yes!! My stats are literally the same as yours & I’ve started C25k again after back problems last year. On week 5 now & feeling great 👍 Completed it 2 yrs ago & surprised myself!! Go for it! 🏃🏽♀️
This programme is designed exactly for people like us - I’m 57 and was unfit and overweight when I started last year, but have now run 10k 5 times! Remember it isn’t about speed or distance but keeping going, so follow the programme exactly as it is set out, go as slowly as you need to to not get too out of breath and repeat weeks if it feels too hard. You will get there!
I am 60, overweight and needed to sort my lifestyle out. Never liked running but by starting C25K AND watching what I eat have lost 2 stone (still more to go but now just overweight). Next run is week 7 R1 on Thursday as I have a 3 day cycle, D1 C25K, D2 5K walk and D3 is rest day. Tough but well worth it, I can bend down to tie up my shoelaces without being out of breath and generally feel so much better for starting this. Main thing is do it at your pace and have some great music to help you along. Go for it 😎
My running club coach says anyone can run. I would say why not? Just take it slowly, download the podcasts and wonder where the music comes from.
Even walking is a good start if you're worried.
Hi Lucy
I am 65years old I have lost 1stone and a half and have just finished C25K. YES you can do this and please do not be scared of doing so. We all had that moment but my god I have not regretted it for an instant. Like you I had always a niggly back found this has improved so much.
Go Lucy go....and keep in touch along your journeyxx
Lucy, A year ago I was 50 and weighed somewhere over 15 stone at 5' 9", I started, I graduated, I now comfortably run 30 - 40 mins 3 times per week and am down to about 13.5 stone. It seems you have the right attitude and are already losing weight. Follow the program and do not worry about speed, if you are getting breathless just go slower.
I think you will have got the point by now. Just do it, you won't regret it.
However, the most difficult run of all the runs you will ever take is that first one. Once that is over, it is still hard but never as hard as that, and the first benefits come quite quickly.
Sometime in the first few weeks you will look back and realise that first run changed you forever.
Don't forget the mantra: 'slower than that'.
Without a doubt, for me at least, this forum is one of the benefits. Read some of the stories.
Welcome.❤
In a word, yes.
In more words, invest in some comfy running shoes and a decent sports bra and a cheap pair of Bluetooth headphones and go for it. Take it slow.
I was 5 stone overweight when I started this a year ago, never having run except very reluctantly at school. I did a half marathon by choice on Friday. If I can etc.
My last piece of advice. Invest in a hard backed notebook and start writing down what you do. It’s amazing to look back on and a real motivator.
Enjoy your first run x
I’m one of those annoying men...go for it -start by walking before you start the plan if this helps get you motivated- you’ll never look back. Remember sweat is just fat crying as it says goodbye. Happy running 🏃♀️
Lots of motivational stories and good advice.
Just wanted to add that running alone won't really help lose any weight, although it's surprising how quickly your legs will tone up and you'll feel so much better. On a 5k run I'm only using about 200/250 calories, that's just a glass of wine and a packet of crisps. You'll need to look at your diet, I used weight loss resources, which is an online site with lots of motivation. There's lots of diet advice out there, find something that works for you. Good luck, you've got this!!
Yes! Get started. I'm in a similar position and have just finished the week one runs but did the run 5 times rather than three as it was hard going at first. I ached all over the first couple of times but now feel quite comfortable. Biggest tip I was given is channel your inner snail! Take your time, think about your posture and breathing rather than your speed, go slower than you think you should and give yourself the chance to finish the session rather than giving up half way through as you are too knackered to finish! Make sure you give yourself the rest day inbetween your runs. Good luck.
Hi LucyAB123
I am 47 years young and overweight and I have made it to wk six so far. I have droped some weight but my confidence increase is the best thing that has happened. Take it at your own.pace and you can do this Happy Running 🏃👍
Yes! Yes! Yes! Start now, don’t put it off you sound as though you are ready for a change. I am 63, 5’4” weigh over 13st and on wk9 and loving it. Haven’t lost weight, but boy do I feel fitter. It is tough but the programme is a good one. My aim is to stick to 5k and run twice a week once I have graduated. I know this is a realistic target and I will be able to do it. Keep it simple. One run at a time and be proud that you are doing it!!!!
Start. Absolutely start. You will never regret trying but you may regret not challenging yourself! I always thought I'd never be able to run, am 43, was 6 stones heavier 3 years ago. I can now run 7 km. Good luck.
Wow oh wow!!!!
Just come back on to this forum and seen all the fantastic replies to my post - thank you so much to everyone for your kind, supportive and encouraging posts- they are very much appreciated 😀
My fit 13 year old daughter has very kindly agreed to be seen out with her old snail of a mum and start this on Thursday as I’m on a late shift tomorrow. Then we are doing it Wednesdays, Fridays and Sundays with biking and yoga or Pilates at home - which I have also never done before. I’m still eating relatively well so hopefully the exercise won’t be in vain!
I have also had anxiety and depression in the past so I’m hoping this will keep it at bay. Although moving to a house in a semi rural area with greenery and wildlife around has definitely helped so far. I will do this!!!!
Thank you all you lovely people and good luck with your own journeys. Hopefully I can offer some support and humour along the way!
Lucy
Hi Lucy, I’m 67, I was terrified!! Started in February, finished in early April (and continuing to do 30mins runs three times a week). If you never start you’ll never know if you can do it or not. But I expect you can do it, it’s a brilliant scheme and you are a brilliant person - you just may not know it.
I'm 43 was 13.11 started walking every day and lost nearly 2 stone then started this have completed w5 today never thought I would get this far you can do it. Gd luck x
Another 49 year old here! Yes, yes, do it! I was so unfit before I started and I'm now on week 8 running (albeit slowly) for 28 minutes. So lovely that you have the support of your daughter too. Hope you managed to start today and it went well...
An almost 49 year old here, go for it. If it works for you, great, if it doesn't, what have you lost?
I suspect the fact that you're here means the chances are once you start, you'll get bitten like the rest of us.
Just popping to say... I HAVE DONE IT!!!
...and am still alive!
Lucy
Wanting to start!!
Not the best start to C25K
Newbie about to start W2!
Not the best start
Garmin, but or not to buy?!!
