How gently can I start?

[Charlie2750]

I am trying to reverse my recent diabetes tag by doing a modified Newcastle diet. Have lost some weight.I have bronchiectasis and 3 years ago I had coronary arteries surgery.I get breathless so can I start run for 30 seconds walk 45 secs for a week before going onto 1st week? It seems to be the same system but I need to feel it’s not going to cripple me before I really get into swing.

[Buddy34 Graduate]

Have you spoken to your doctor about wanting to start c25k?

You can build your way up to wk1 to suit you. Just go slow and make sure you're drinking plenty water 7 days a week not just on run days. Good luck 😊

[Charlie2750 in reply to Buddy34]

Not exactly spoken to my GP however as an ex nurse I trust I will be sensible and not overstretch myself.Until recently my GP with a suggestion from myself had referred me to the local gym to get myself fit,but as the novelty wore off and boredom of routine set in I was going less and less until I was paying for a month and not going so I cancelled.

After a month on a diet I have lost a stone and I feel "fitter" so I now want to try some gentle progressive exercise I will try and post some updates. Thank you for your reply.

Just for info and hopefully raise a smile as a retired nurse the GPs I worked with always respected our knowledge and I for one would probably not take too much notice of what they suggested,! Sorry if that sounds arrogant of me but it wasn't supposed to be

[Buddy34 Graduate in reply to Charlie2750]

I didn't like the gym either I found it boring 😊

[GoogleMe Graduate in reply to Charlie2750]

Hahaha on the GPs. Although I am sure you know well nurses are not always more sensible on the matter of their *own* health than medics...

I've been pondering on your query about starting with a shorter run interval. Sometimes people suggest brisk walking... and because of my personal experience I always say it is no guide to readiness for C25K (I still don't think I can manage 30 minutes brisk walking and it makes me ill... but I can run without stopping for 2 hours). Although an ability to walk for 30 minutes 3 times a week not particularly briskly perhaps is a reasonable guide.

We have had a few people just set timers. One of the key things about C25K is having the coaching in your ear as you go and it is especially important in the beginning, so you wouldn't be getting that. Most of us, however unfit we are, however burdened with ailments, have to learn how to run more slowly and I kind of feel your proposed strategy might just postpone the day when the penny drops. But I can't see it doing any harm (other than potentially disheartening you so you give up)

My alternative suggestion would be to do the programme as it is, remember that it is a running motion not a sprint and not necessarily faster than a walk, and that in your case, the walk need not be brisk. My strategy was to do each run segment but as soon as I wasn't able to maintain the running motion, I walked the rest of the session (so the first outing I managed 4 of them and gradually worked my way up)

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

Can you walk briskly for 30 minutes? If not, then follow the link in the guide to Active 10 walking programme and build up to be able to do that.

From that base, you should be able to start, so long as you remember that your jogging pace can be slower than your brisk walk pace.......it will still buildi stamina.

The plan is flexible and progressive and changes lives.

Enjoy your journey

[Charlie2750 in reply to IannodaTruffe]

Thank you I have downloaded the app suggested.I will try that.This evening while heating my cup of tea that went cool I put it on for 1 minute and gently ran on the spot just for fun and managed but I should have warmed up my pulse went to 120.

[IannodaTruffe Mentor in reply to Charlie2750]

Follow the instructions and it will work wonders.