Fat and unfit

[AmbersHope1720]

Hi, I am new here, 60 this year, very much overweight and bad knees. My exercise is minimal and I am looking to change all of this so am signing from for the Couch to 5K programme. My worry is my knees. I can walk/jog a little bit. Would this work as a starter if I did week 1 several times over to build up? What is the best footwear please (bearing in mind the 'weight' comment)?

[Hidden]

Walking-jogging called jeffing works so that's good amber 👍 go for a shoe that's gonna provide you with cushioning to protect those knees 🙂

[mrrun Graduate]

Good news is, both are fixable. I'm not an expert when it comes to weight loss but many on the forum could guide you as they have been successful on that front.

Knees are different. Bust a knee and you have to pause the running. No running, less weight dropped... If you say they are 'bad' you already know something. There are knee strengthening exercises but personally, I'd ask a doctor first (I know the timing is wrong).

When it comes to shoes you simply need the ones that will fit perfectly. Again, the timing is bad because you need to get them from a specialist shop where they will check your gait first. Buying online first time can be a massive hit and miss and you want to get it right in order to avoid injuries. Once you've covered those simple basics you can start running but do it slower than your current tempo. Slow can always be slower and injuries do not like slow. You'll get there, many of us here have, you just need a little patience and correct approach.

[Sordel]

Welcome. If you're concerned that you “missed the window” and are now too unfit to get your fitness back through running, there's good news. You can definitely do it, even overweight with bad knees.

I'm younger than you, but also started with grave doubts about my right knee in particular: both my knees creak hideously and are prone to swelling and pain. I'm not even sure how much cartilage I have left! But exercise is good for that type of knee: it lubricates the knee joint and builds up the muscles around it. It can't reverse long-term injury to cartilage but the body will adapt and cope with running.

Now the less good news. You're very prone to injury and although C25K is quite a quick course, it takes a while before you are doing enough walking/running to lose weight. So the stress on your knee is going to be a risk for quite a while. The best thing you can do is two things you've probably been avoiding: lose weight through diet and strengthen your knee with specific exercises such as step-ups. (I know ... if that appealed to you you wouldn't have chosen C25K in the first place!)

Without knowing exactly what's wrong with your knees, I'd recommend walking briskly to begin with and trying running only tentatively until you are confident that your knees can take the punishment. Brisk walking is still very good exercise, and it will quickly tone up your muscles so that you can participate fully in the programme.

[Hidden]

Well done for wanting to change. I agree with the advice already given, and wonder whether a 'walking programme' is the first step towards gaining fitness. There is an 'active 10' forum on here I think. Maybe speak to your GP/practice nurse too.

I really don't want to put you off c25k, but equally would hate to set you up to fail. When you do start- good shoes are ESSENTIAL

Good luck

[Comfortnotspeed]

Hi and welcome! Well done for coming to C25K! Take it steady and look at knee strengthening in addition to stretching exercises. Think of it as a fitness package.

If you Google the video of the Japanese slow running man, this is a revelation. Good luck and enjoy your journey forwards 🌸😊🌸

[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 minimising impact, stretching after every run and strengthening exercises, as well as shoes, all of which will help.

Enjoy your journey.

[Eletheelephant Graduate]

Might be a longer term goal but doing weights and squats in particular has really helped me recover from a knee injury which had caused pain for about 2 years. I started doing this at a class at the gym so I knew I was safe and doing exercises with correct form. Not a great time to be recommending that mid lockdown, but when you get out that could be something to look at! Would also recommend getting an appointment with a physio at your GP who can help you with strengthening your knees. To help avoid injury and reduce pain.

Lastly which I'm sure you already know, any weight you can lose will help reduce pressure on your knees.

Some other people have already suggested doing a walking program to build up to C25K which sounds like a great idea, or you could try to walk for 30 minutes as a baseline and ignore the run / walk instructions.

Good luck with your journey!