Everyday fitness levels...

[Dani1201]

So I didn’t really like to post this but wondered if perhaps anyone is feeling the same way as me.

I completed W9R1 this morning (which I am over the moon about) and can definitely see improvements in my fitness - quite clearly as I could barely run for 60 seconds at the start of this programme.

Having struggled a lot with my weight over recent years my fitness is something that has got really out of hand, to the point that stairs would make me out of breath.

Despite seeing improvements on my runs I still don’t feel like I’m really noticing many changes in everyday life. Is this unusual? I really hoped to be seeing a difference by now. Am I being unreasonable or is this something I’m only going to achieve by continuing to lose weight?

Any thoughts/advice or personal experiences would be great to hear, thanks so much!

[Bazza1234 Graduate]

Not sure what you mean by "changes in everyday life?". If you can now run non-stop for 30 minutes, there must be some changes to your life. Perhaps, you are referring to weight? Losing weight is 80% about our diets and only 20% about exercise. One thing that has changed for you is that for the past 9 weeks more so, you have developed a "habit" of exercising. Don't undervalue this new habit of yours - it is a very important habit to keep for the rest of your life. However - even after 9 weeks, you are still very much a "beginner" runner and if you keep it up, there is a lot ahead of you Much can be done!!!! Have a look at what Arthur did youtube.com/watch?v=qX9FSZJ...(Not working as expected?)

[UnfitNoMore Graduate]

I’ve got more energy than I had before. If that’s lacking maybe your diet needs a tweak? I don’t get out of breath doing housework any more, that side has definitely improved. Of course not all of the changes happed quickly, I’m a year in.

Keep going, and if you have weight to lose, bringing it down slowly is the best way to go. Rome wasn’t built in a day as they say, you’re doing great and over time the benefits do multiply.

[NettieNoo Graduate]

I'm only at week 6 (although it's taken months, not weeks, to get there). Over the last six months though, I've made lots of other changes to my life, including diet change, cutting down drinking to virtually nothing, hiit training, hula hooping and walking. If I look back, I feel so much better, but it's happened gradually, so I haven't always noticed it. I can now strim my whole (very large) garden in one hit; I can clean my whole house without having to stop every half an hour because my back's killing me; psychologically I feel happier and am much more able to cope with stress. If you've done c25k in the allotted 9 weeks then a) that's amazing well done! b) you may just not have noticed the difference yet. You can run for 30 minutes- that's massive - but physical and psychological benefits will continue to develop. I bet you'll be doing something one day and will suddenly realise how much easier it feels. For me the first thing I noticed was how I could tie my shoelaces without feeling uncomfortable without so much fat gut in the way, but I can go days and weeks thinking I'm not really progressing. I remind myself that I have spent some years NOT looking after myself, NOT exercising, eating too much, drinking too much etc etc and that I've only been doing this for 6 months. I'm happy for it to happen gradually, because it needs to be a sustainable lifestyle change. I just think you need to carry on, be patient and then look back in another couple of months at what you've achieved.

[Buddy34 Graduate]

Well done for getting to wk9 its an amazing achievement. As for weight loss while exercising you have to be very mindful of what you are eating , I started by writing everything down. My only problem was I ate far too much chocolate , I put a stop to it . In 1 year I have lost 3 stone . It is possible you've just got to be really patient . Good luck 😊

[2718281 Graduate]

Hi Dani, i have just graduated, I'm obese and I sometimes struggle with daily life activities. However I have seen an improvement, stairs are easier, the other day I was walking up with a friend that used to be much fitter than me and he was out of breath and I was still going ok, I don't get so tired and overall I feel better. I have to say that I started a lifestyle change over a year ago, I have been losing weight since then (not running), quit smoking and I have been doing strength exercises for 9 months more or less, so running is not the only thing helping. As others have mention, pay attention to what you are eating, but not only in terms of calories, make sure you are not eating to little, you might be burning all your energy running and being depleated the rest of the day, drink lots of water, and if in doubt, check with your GP, I'm taking vitamin d as I had a deficiency and I'm feeling much better now that my levels are normal I also find my energy levels are affected by hormones and my stamina fluctuates monthly

[Oldfloss Administrator Graduate]

Healthy eating and non impact work on some of your rest days is all going to help . Running alone will not be enough to cause major changes to your physical well being. It has to be a whole lifestyle really... balanced and enjoyable, but consistent

Stamina and strength work.. cycling, swimming, walking, yoga..all building things up..It won't be a quick fix... but you will see results eventually!

[Rowers Graduate]

I found that although my overall fitness improved on C25K, I didn't lose any weight until I was regularly running 3 times a week. I've also tried to reduce the amount of sugar I eat - that's much harder!

[theoldfellow]

The main thing I found by the end of C25K was all about attitude and well-being. I felt smarter, and more confident that I could get over the issues of getting older. The health itself came from just doing the 90 minutes a week.

When I manage to do more that 30 minutes I find I do lose weight, provided I don't compensate with more food. Just doing 90 minutes a week maintains my weight and fitness.

Re-reading your post, I wonder if you are giving yourself enough credit for getting where you are today? You have done something amazing, you will do something amazing tomorrow, and the next day. It wouldn't be amazing for Kipchoge, but it is for Dani1201 . Your life has changed, but it will take a while, perhaps, for you to see it.

👍