Newbie needs advice

[Claretdebs]

Hi there, I am on my way! I have so far lost 75lbs since August and have now signed up to do a 5k in October. The last 5k I attempted was a disaster!! I was so overweight and gave up. Yesterday though I decided to see how far I could manage and I walked the 5k! So now I need to start the app. I still have 45lbs to lose so not sure I can keep up with the app. Can I repeat days and how? Thinking of doing week 1 for 2 weeks and so on. I have enough time before the race. Any advice really appreciated x

[Buddy34 Graduate]

C25k is amazing and can gradually get you running for 30 minutes. Also you can repeat any run you want , just go to the relevant run and press repeat good luck 😊

[UnfitNoMore Graduate]

Welcome. That’s amazing weight loss, many congratulations on that journey so far... in site those other 45 will go in time. If you’re not already doing so, take some measurements of yourself. Running will build some muscle, and that may slow your weightloss in the short term. You should be burning fat even if this happens, so just be aware that you may do all your runs, eat perfectly, cross train well and see a small gain or no loss on those scales... this is because muscle is denser than fat, so you should be smaller at the same time... measurements will show the full picture.

There’s no reason that you cannot run 5k, or keep up with the programme, unless you have a medical condition. Yes, the weight that you’ve still to lose will increase the impact slightly, but there are ways to minimise this. Run nice and slowly, run on soft surfaces, land your feet flat and under the body so as not to land heel first, and wear the most comfortable trainers you have until you can go and make the investment in the perfect running shoe for you... this shoe will be revealed by gait analysis in a specialist running store.

If you can lose 75 pounds while the marketing might of the fast food companies, the junk food companies and the supermarkets hit you with adverts and sales tactics everywhere you look, then you can do this. The people who make and sell the most comfortable sofas in the world aren’t nearly so aggressive when it comes to trying to stop you achieving... and even if they do manage to tempt you, that sofa is even more comfortable after a run!

You’ve done amazingly since August, you’re obviously mentally strong... you’ll do this. Enjoy your journey.

[Hidden in reply to UnfitNoMore]

I agree with measuring. I’m on week 7, have only lost 3lbs, but have lost 6cm round my waist!

[iain-strachan Graduate]

Well if BMI is anything to go by I am also 45 lbs overweight, and I've just completed Week 4 run 2 with no hitches, or distress! As everyone says, C25K is amazing the way it builds you up gradually. I was anxious before Week 4 as the first three weeks involve only 8,9 and 9 minutes running in total and more walking and running, but Week 4 has 16 minutes of running, and more running than walking. And you think that's a big jump - how on earth am I going to manage that. But in the end it's a breeze, honestly!

Just follow the instructions and run really slow and steady! You'll be surprised how straightforward it is, and how good you feel after it.

[Joggingonthewildside Graduate in reply to iain-strachan]

Ive just just today done W4R1 and was apprehensive as it seemed quite a big step up but I did it although was happy to stop at the end..I think you just need to have a bit of faith that the regime works as indeed it does ..we can do it🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[GoogleMe Graduate]

Just do the programme. It is designed for people like you, just as it is. All the repetition you need is already built into it.

If you maintain a walking motion (however slow) during walk sections and maintain a running motion (however slow, even if slower than your walk) during the run sections and you have done that session as many times as the app (or podcast) specifies (usually three times, and always with a non-running day between each), you are ready to move on to the next week. Well, unless you've pinged your achilles or broken your leg betimes...

If you do find yourself stopping during the session, walk the rest, observe the non-running day, and yes, give it another go (and start off more slowly when you do). Make no assumptions - it took me many attempts to get 'Week 1' in the bag but every run after that was a success (not always enjoyable, not always easy, sometimes involving 'skin of the teeth') Obviously I didn't graduate in 9 weeks but it was a lot sooner than I thought it would be.

Do check out the FAQ in the pinned posts - full of tasty nuggets of wisdom.

[backintime Graduate]

I wouldn't assume you have to repeat until you try. I would try to do the programme as is, then only repeat if necessary. The programme is very well designed and can be finished in 9 weeks. If you feel that you need to repeat a run for whatever reason then do it without worrying, but wait until you see if you can do it before repeating...just my 2 cents

[Redcat19 Graduate]

Stick to the plan and repeat any weeks as you find necessary. You have plenty of time take this slowly and you will succeed. Good luck with 5K in October and a massive congratulations from me on you weight loss.

[JaoJao]

Read the FAQ posts, particularly the ones about running slow and getting started

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, which makes it all so much easier.

Enjoy your journey

[Debston Graduate]

You'll be surprised how well you can do, even carrying excess weight. I have about 4 stones still to lose to be at a healthy bmi but I did the programme without needing to repeat any runs. People on here often say "Trust the programme" which is great advice, even if it does make us sound like members of a strange cult! 😂

[MuddledGardener Graduate]

Fantastic weight loss! What a hero! As everyone says, follow instructions, go super slow, and google Japanese slow jogging. It has got me to week 6 with very little fuss. Keep in touch with everyone on here. We all work together to help and congratulate each other. Good luck! 😀

[Granspeed Graduate]

Welcome. 🎉 And congratulations on what you’ve already achieved. You clearly have determination. 👏🏼 Follow the programme and (in a funny way at first) enjoy it. 😊 You’ll do it! Who knows, you may become a Running Addict like some of the rest of us. 😄