I'm about 20 KG's overweight and given that I'm a pretty big guy at 6' 2" (188 Cm)and a current weight of 122 KG's (269 Lbs) What if anything should I be aware off during the program? I did my first run yesterday as mentioned in another post and it went really well but I am a bit sore despite having spent several weeks of brisk walks in preparation. I'm not terribly sore, it's actually that quite pleasant "sore" when you know you have worked but not overdone it.
Just looking for some advice from others who may be further along than me who started while overweight, also did you find yourself losing weight fairly quickly along the way?
Thanks
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Rigpig
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I was about 20 Kg overweight when I started C25K, and haven't suffered greatly. Now only 5 kg into the overweight category of the BMI, and just ran 9km tonight.
The only thing I'd advise is make sure you do cool down stretches at the end, and strengthening exercises for your leg muscles in non-running days (squats, stretches etc). I had a bit of a knee problem on week 8 - also found I was "overpronating" and had to get support shoes. I am not sure these were connected with being overweight, however.
And remember to take it slow! I think that's the most important thing. Don't try to break records or you'll just wear yourself out. The important thing is to keep running, rather than run fast and be forced to stop because you're out of breath.
Thanks for that, It's really helpful. I'm definitely taking it slow, I think that this is the biggest reason the program works and probably the hardest thing to communicate to new members. I'm slow but I'm definitely running and not stopping
The soreness is called D. O. M. S (delayed onset muscle soreness) and can last up to around 72 hours. It happens when you are not used to doing a certain exercise. Things that help are, proper warm ups that include dynamic stretching and a brisk walk before you run, after your run you need to do a cool down walk and some static stretching (static stretching doesn't only help you cool down it can also help remove lactic acid from your muscles returning them back to normal) try also to drink lots if water, you can get apps for your phone to help you with it.
I'm still overweight and as Iain I'm working towards 10k. When I started c25k my BMI was 36, so it would go into the obese category... So regarding your question, you can do it! But be careful, when people say to slow down, it means really slow (at the beginning I could actually walk faster than I was running). You want to work on your endurance not your speed, you don't want to work on both at the same time as too much too soon could lead to injury, and the extra weight is putting more stress on your joints. Take the rest days as rest days, which means no impact (don't run or play tennis, football... But you can walk or just rest), during the rest days your body recovers from the effort, so if you feel you need two rest days, don't worry, take two days! Listen to your body, sore is normal (maybe slow down ) but pain is not, don't try to push too hard, but believe in the program, it works!
Great advice, thank you! My partner had a hip replacement about a year ago and I have been walking with her on weekends while she recuperates. We go fairly hard and can do 8 to 10 KM with no real problems. I thought this would prepare me for C25K and was wrong, turns out my calves are great but my upper legs and back are not! Not pain just soreness so I'll keep going slowly and get to where I want to be.
Running uses much more the upper legs/hips/glutes than walking. Your walking has probably prepared you to start running, but it will be hard (that's why it feels so good when you complete a run!), but don't worry, you can do it good luck with the program, it's great and you will feel the difference it makes.
When I was similar size I did it via no booze. No none for 4 months. Strict 1300 calories net of exercise per day. So if I did 300 calories in a work out I got 1600. the gym and HIIT and the weight just jumped off. I think with running it might be the same. A bit slower at the start as I went up on weight the first couple of weeks due to water weight from initial inflammation from the work out but after 12 weeks I was down about 2 stone. Having to work out to get extra calories to eat really motivated me to do something every day. One Saturday I worked out 2 hours for a whole pepperoni pizza for myself. 😂 also the thought of how hard I had worked for it made it even tastier 👍🏼
I've given up beer during the week, not really an issue for me just a bad habit to reach into the fridge when I walked in from work. Now it's strictly weekends only and I'm logging my workouts / calories with Fitbit and Myfitnesspal. I've done that before but never really followed a sustainable exercise plan at the same time.
I was in the same boat I'm 6ft I was 22st when i started. I know that you have to push yourself a little but don't over do it, it will come. I lost 6 stone in 6 months, with a decent diet. Also stretching and plenty of water helps. Good luck
I started C25K in May at over 26 stone, so over 360lbs, I'm currently down to around 300, I changed my diet to mainly a protein based one with little to no bread (I switched to Nimble bread for any sandwiches, etc or Weight Watchers wraps) and I eat 5-6 times a day, obviously all smaller meals.
Smaller meals more frequently are what we would eat if we were still foraging, etc, so it's more natural for your body and helps keep the metabolism fired up.
I've actively slowed my weight-loss to maximise the avoidance of lose skin as I continue to lose weight. I'm still running but I've changed my diet slightly to do this.
I still run 3 times per week, I try to never miss a run, even if it's on a treadmill.
The distance depends really, I was in Orlando last week, I did a 2.9 mile run (a slow one) and then a 2 mile run, obviously days apart, I then did a slow run with my wife on Sunday after landing back in the UK. I also went out yesterday and did a 5k run.
If I'm on the treadmill at home I've been known to hop on and plod on for an hour plus covering 7-7.5k.
It really depends on how I feel at the time but when possible I try to do a long run, a shorter but faster run and then a run of my choice depending on time and where I am.
Great I'm going to be in Florida, the Bahamas and Cuba over Christmas and New Year. I'll be in week 7 by then so I'm a bit worried about it. I know where I will be able to run in Florida but not so sure about the other two.
Be warned, running in Orlando last week was hard, the heat and the humidity was draining.
I'd certainly be wary of running in Cuba and potentially the Bahamas too, a tourist outside the complexes running is an easy target, the treadmill may be a safer option.
I have family in Florida and Nassau, I know I can run safely inside in Florida on the treadmill if needed but Nassau may be a problem. I know it well and know where is safe to go so I might just have to go for long walks to keep my momentum up. Cuba is an unknown, I'm hoping I can find a gym, don't know where I'm staying yet as I'm not making the bookings and don't want to seem like a prima donna by making demands. Worst case scenario is that I will find somewhere to do some sort of exercise and start from the beginning of week 7 again when I'm somewhere that I can do it. The Bahamas / Cuba leg is 10 days with 6 days in Florida at either side.
Hi Rigpig, firstly congrats on starting this program. Being 6 foot 4 and over 300lbs when I started the exact same journey you’re about to undertake I can probably give you the answers you’re looking for. I stuck to the program and completed it bang on target of 9 weeks. I have to admit I was really frustrated at not losing loads of weight at first (probably 5 weeks) but I did notice (subtle at first) changes to my body shape. After week 6 this was more noticeable by the week, it was at this point that other people started to comment about it - motivation indeed. I should say that I completed the C25K all on a treadmill for fear of people seeing me running. After 3 months consolidating my achievement I decided to get outside and run.......WOW what an eye opener, so much more fun, seeing my part of the world in the eerie mist of these dark mornings, meeting other runners (albeit a passing nod) and improving my distance, time and stamina. Just today I managed my first 10K morning run 💪 I started in mid May and to date lost over 30lbs but looking in much better shape. I’ve still got a long way to go but this epic lifestyle change is easy now it’s fun! Chart your progress so you can be motivated by these small weekly gains, don’t dr disheartened if you feel you need to repeat a week, just keep going. Good luck with your personal journey and use this forum as much as you can - it helped me tremendously and I hope it can you too. The mantra you’ll hear often is ‘slow and steady’ - run as slow as you can and then go slower 😉 Don’t concentrate on Your distance, just your time served. Good luck mate. 🏃♂️ 🥇
I suffered from knee pain from about week 4. Then someone suggested getting a gait test and investing in some proper trainers (I was wearing £8 ones as didn’t know how much I would stick to it!!) the change of trainers really worked. 😁
I'm considered obese and have graduated C25k! My pace my be slow but I can now run nonstop for 45 mins. I have lost 1 stone throughout but you will be converting fat to muscle so don't be disheartened if you become heavier at times. You will get there. Good luck!
I started and still going being overweight I was 24st and am down to 20st since August with a healthier diet & the running I did my first 5k on Sunday & came in at 52minutes so I’m working on improving & hopefully as more weight comes off the easier it will get
Last Feb I started my journey at 96Kg and am now down to 72-73. I followed the advice on here regarding going slow and keeping well hydrated together with a change in eating habits. Muesli and fruit are my new friends, out went the biscuits, fatty foods and I enjoy a bottle of beer occasionally only.
Running wise it took longer than 9 weeks to finish C25K as I had to rerun a few runs as some did not go so well. However I now enjoy running a few times a week together with the health benefits too. Continue on your quest to better your health and fitness, if you need any advice or encouragement this forum is the place to be. Go for it and all the best.
I was about 28lbs overweight when I started the program. I have a number of pointers. Firstly doing the program on its own will only be partially effective. You must combine this with a diet program. I used MyFitnessPal app which monitors your calorie intake. Be honest and enter everything that you eat!
When on the C25K don't worry if you struggle at certain points. Just repeat until you feel comfortable. Then move on. Slow and steady is the key.
I had similar - OK - I still have worries similar to you (19kg overweight at 100kg instead of 81kg for bmi of 25). but am getting there (last night did week 5, Run 2).
The best bit of advice from the program relevant to weight was about running style (it comes up in the podcasts about week 2 or 3) and that is something like "imagine running alongside a hedge and that somebody on the other side of that hedge can see your head - they shouldn't be able to detect, from your head movement, that you are running". The idea being to not have to "bouncy" a stride - and so easing the stress on joints.
Also, I had picked up from the podcasts about landing on the heel of the foot which apparently was an error - correcting this made a big difference to comfort.
Good luck and best wishes
PS top tip for losing weight - go alcohol-free when drinking beer - it's amazing how many calories in alcohol
Most of the good stuff has been said already. But here goes with my two pennyworth.
You do not have to go fast! You just have to go!
Apparently just the action of running, is what makes the difference, NOT the speed.
Definitely watch Japanese Slow Running Man on YouTube. He will show you how fast to go, stance and breathing. Watch it several times during the course.
Do measure yourself. Keep records. Before /after photos. Measure thighs, biceps, calves etc + usual bits.
Your weight will change, your shape will change. Not quickly but over time.
You will be more inclined to eat more carefully, consume less alcohol and other poisons.
Do not eat more cos you are doing more.
Accept that the new you will start to sleep better, feel like a better person. Breathe easier, build up endurance.
How do you measure those?
I started last Feb., lost 10 kilos, still heavier than I want to be, can Now happily run for thirty minutes slowly. Replacement hip is quite happy with it. I’m 75.
Thanks Hatman, My partner had a hip replacement last year at the tender age of 52, We do long walks together at the weekend but she is still paranoid about starting to run. I am definitely taking it slowly and I am definitely running
Don't be disheartened if you don't see much weight loss in the first weeks, you'll be developing muscle which weighs more than the fat you will be burning off. You will probably notice your body shape changing and your waist band loosening before you see a difference on the scales. Good luck and keep posting, this is a great forum, full of support. ☺
Congrats on starting! I’m 1.83m and 135.5kg and on week 5. I lost 4kg in the first month but seem to be gaining now! I suppose I’m building muscle....😀
I bought dedicated fat boy running shoes and perfected the slowest jog...in the world! I’m much faster walking than jogging!
I am amazed that I keep getting out and running! I’m not a natural athlete and had become a couch potato during a period out if work. I’m actually now willing to beast myself! Not loosing much weight but hope that happens when I up the mileage.
Thanks for that, I'm resigned to it being what it is but I'm doing it nevertheless. The thought of me being able to run non stop for 30 minutes seems very surreal but I'm absolutely going to get there!
Dont try and run too fast. I found running makes me really hungry but have found running before breakgast then having a high protein breakfast works well. Definitely getting trimmer but still have some bits that wobble when i run!
Lots of great replies from others already but just wanted to add my little story.
Being a similar height to you but weighing a lot more I started doing daily walking for a few months and then started following C25K in the middle of 2018. I graduated the program in early Dec and carried on running every second day until I completed my first 10K run. All of this along with a change of diet saw me lose 30kg.
2019 was a bad year and and saw me slip right back but I’m now starting again and have just completed W5R3.
Best advice I can give is to follow the program and it will get you running for 30mins in 9 weeks.
Been there, done that 😩 I fluctuate between 130 and 120 kg so 21 to 19 stone roughly. I’m naturally tall and fairly slim and don’t eat junk but I do like beer and my portion sizes leave a lot to be desired! Every so often I will lose between 15 and 20 kilos, feel fantastic and then very slowly put it on again. The last time I made a determined effort I hit the gym for months and got a personal trainer. I got down to 104 kg and looked and felt great, I actually felt comfortable at the beach which is something I’ve never done. Anyway that was about 7 years ago, I’ve been back up to 130 since and am now on my way down again at 121. I need to burn calories not diet. What I eat is not the problem it’s the quantity that causes me to put on weight. And restricting it makes me miserable so calorie burn it is then 😁 I’m loving this program and think I might have finally found something that works for me!
I can relate to what your saying so much. For me when I say diet I mean cutting out junk and eating regular meals. It also means cutting out beer as I can have some major binge drinking sessions that last for days. This is a dangerous time of you and is what threw me off at the beginning of 2019.
Sticking to the routine that develops by following the program so it becomes habit is key for me.
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