Very over weight at 56 so advice needed

[MrJoshua]

I'm 20stone so 7 over. 56 yes. Any tips from like minded folks welcome. I've not had my first run yet.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Speedy60 Graduate]

Welcome aboard!

Top tip: go slowly - very slowly. It's not a race against the clock or anybody else. You will only get injured or disheartened if you constantly try to beat your times. The people here who get to the end of the programme and carry on running afterwards are often the slowest starters.🙋‍♀️

Good luck 👍

[Rinky1 Graduate]

Hi, I am 48 and 20 stone.

I started 7 weeks ago. The biggest step is starting! The plan is amazing, go slow, trust it and complete the runs. It's in the mind. After completing week 7 I am still 48 and still 20 stone, but I can run for 25 minutes nonstop. It's a great feeling and I never would have thought that I can do it. But I can....so can you.

I run monday Wednesday and friday and take the weekend off. Go for it!

[Devon59 in reply to Rinky1]

The main aim of the course is to get fit

1. Start now! Eating sensibly, eat smaller amounts. Cut processed foods , eat fresh foods. Drink water. Eat about 500 calories less than you burn. Make sure you’re in a calorie deficit and make sure it’s tangible and sustainable. Nutrition comes first.

Rule of thumb; Eat meals max size of volume of water you can hold with hands together. Eat meals containing more than 5 different colours.

[Devon59 in reply to Devon59]

2. Eat about 500 calories per day less than you burn.

Measure bmi.

When below bmi 30 Start Upper body Weights and exercise on days between running & continue walks.

Start with very light weights. Build up reps with maximum 10% increase when ready.

[SandraY1 Graduate]

Welcome.

Most people on the forum are carrying a bit of weight, so don’t worry no judgement here. Our only interest is to help everyone to succeed and complete the programme.