Support and encouragement needed please! After a lifetime of being obese (except for the few times I lost weight and yo-yo’d back!) I joined a food addiction programme and am now settling into maintenance after losing 9stone 3lb.
Running has always been a distant dream. Something I’ve wanted to do but NEVER thought I could. Well here I am about to head out for W2R3 (and 7.30 on a Sunday morning too!)
I’m still not sure I can do this as my knees are starting to hurt and my legs feel like lead weight after 90 seconds!! How will I be about to run for 5 minutes let alone 30?
Any advice on protecting knees? Where do you run? How do you stay motivated?
Any help and support is massively appreciated!
Thanks
Written by
Sabby2021
Graduate
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Firstly well done, amazing achievement on your weight loss. When your running make sure you take it slow & steady. You are trying to build stamina at this stage so don’t worry about speed at the moment. Do some strength & stretch exercises- there are blogs about that on this group, just search for strength exercises. Good luck you can do this and it’s a great way to help get through lockdown. Remember some days you’ll have great runs and others not so good, on those days be kind to yourself, at least you got out there. Let us know how it’s going x
Hello Sabby! Firstly what an amazing achievement! Secondly, read the pinned post on here about how to do c25k. Heavy legs sounds like you need hydration. Follow the advice about pre and post stretching. Go SLOW. It's not a race. Lots of us think, thought, we cant, couldn't do this, but trust the programme, trust your body. You can do this. The motivation will come the more you work through the magic of the programme and surprise yourself. You'll soon be itching for the next run and then graduating as a RUNNER! Oh and lastly, enjoy it! 🏃♀️🎉🤸💥
Well done on getting off the couch and getting out there. For motivation just stay on this forum and read all the amazing stories of everyone’s journey through C25K. You really can do this plan, just remember it’s not a race and it’s not about distance it’s just about getting out there and running (eventually) for 30mins to improve your fitness levels. Believe me you can do this. If you ever struggle and doubt yourself, just remember what made you start the plan in the first place. Good luck.
I started running for the first time in my life in June. My knees hurt so much after the week 2 runs that I sat around all day, and promised myself that I would give up after week 3, because I was missing out on walking any distance because my knees felt bad, and walking was, and is, very important to me.
Like magic, my knees started to get less painful on week 3, and by week 4 I had almost forgotten they were a problem - so hopefully you will go the same way.
You clearly already have the capacity for amazing will power to have achieved that, so you have the right mindset for sticking to a running programme. As others have said, just go slow and don't be hard on yourself if it's hard going sometimes. I took almost 5 months to complete the 9 week programme due to various stops and starts but I did it and now I've made it part of my routine and am still going, hoping to work up to 10k soon. So you can definitely do it. One step at a time.
It’s a bit difficult at this time of year(and actually harder on the cardio system and a bit more boring) but 🏃♀️ on grass is good for knees, hips Etc
While very good for injury prevention due to soft surface, the soft surface also reduces your momentum taking more energy to keep moving. Initially this can be hard on the cardio system and one may need to repeat a Run couple of times to make transition but the injury preventative benefits are worth it.
What an achievement, if you can do that, you can do this!!
I love winter running!, it's different, but a good different, in fact in July I was desperate for winter😆.
The right trainers will make a big difference to your knees, so as soon as lockdown is over it's worth you going to a specialist running shop for gait analysis, you should be ok in your usual trainers until about weeks 4 _5.
Thanks! I managed to get to a running shop before I started so I have a decent pair - you are right, makes all the difference. I wish I’d got trail shoes now. My gait was fine so maybe I’ll order trail shoes in this brand.
Right, personally I find running on grass really tough, plus the risk of falling or twisting something has always deterred me, of course we are all different and different surfaces suit different people 😊
Yes- when choosing grass its a good idea to try and find areas more even/ better maintained . I find my local park quite good. We also have one nearby that has a grass football/hocky pitch that one can use when no one else is using it. That said, today tried some of the grass on the sidewalk and it was dreadful so moved straight back to the pavement. I definitely find running on grass harder (10 minutes slower for a 5K than on pavement but higher heart rate) - it not just more physically demanding but one needs to pay some attention to what one is doing (due to the uneven surface). The uneven surface also provides a better workout to your stabilising muscles. Having started and graduated from c25K an religious pavement user- I will be doing my best to avoid it from now on.
Wow, well done Sabby2021. Just follow the programme, slow and steady and you will surprise yourself. Each run you will seem different, some better than others. Don’t compare yourself to anyone, everyone is different and this is not a race just go at a pace that suits you and you will smash it 🙂🏃🏼♀️
Well done on the weight loss and on getting off the couch. 👍
As others have said, knee soreness is common in the first couple of weeks.
Don't over stride. If you're landing your strides on your heel, get out of that habit before it gets entrenched. Shorten your strides and land on the forefoot first, with your foot directly underneath you and then fractionally later allow the heel to land.
Landing on the heel first causes a jolt up the leg which can hurt the knee and hip joints.
If you want motivation, you've come to the right place. Keep posting your progress here asking advice. It's a very friendly and supportive forum.
I lost 3 stone before I started running and I've never put it back on, and that's after a lifetime of yoyo dieting (I'm 60 years old). Running works for me - it has enabled me to take control of my appetite and my weight.
I agree with everyone who has said take it slowly. Nobody has suggested checking out Japanese slow running on YouTube yet, so that's my top tip. It's a game changer for new runners. Definitely look up knee strengthening exercises too. The muscles running down either side of the knee are often the culprits with sore knees. There are some great exercises pinned here and on the NHS.
Thanks! Well done on your weight loss and especially keeping it off! (That’s the hardest part!) I’ve never heard of slow running so off to check that out. I’m setting up a strengthening schedule as we speak based on all this fab advice!
You must be so proud of your journey so far. I think the addition of running might now be relatively easy when you reflect on what you’ve already achieved. Take all the good advice you’ll get on the forum.
My biggest worry when starting out was my knees and ankles. I had some gip along the way, some bursitis, but took things very easy and did the nhs knee exercises for runners alongside. Both knees and ankles have massively improved. Taken gently and steadily, I’m of the view that the impact which I’d spent years avoiding is actually helping. (I also used to be woken in the middle of the night with deep-aching ankles; no longer!) My running partner didn’t think he could run because of hip problems, but is thrilling at the enjoyment and lift that the runs give. The hips are doing fine, haven’t worsened and he seems almost to get fewer problems running than walking. We’re in w8 now.
No need to rush. We take 2 rest days, sometimes 3. Things were going so well mid-programme that we dropped down to one day rest, but that was probably unwise (for me). ‘Listen to your body’ is important advice.
Thanks! That’s so encouraging to hear. Good point about not dropping the rest day - that’s the kind of thing I’d do as I do have a very addictive personality!!
Congratulations on your achievement in coming this far. Some fab advice been given already. I drink a litre of water (sitting down, not on the go) between waking up & heading out the door- even on non-running days. This has kept me in good stead and not gasping, with my body feeling well hydrated. I make sure to nip you the loo before heading out too! The strengthening exercises recommended here will help too! Best wishes, you can do it. Come back here to keep us posted. 🏃🏽♀️🏃🏽♀️
Great advice about the water - I’ve always done that in the past but stopped recently as I’m worried about needing the loo!! TMI but my bladder is not what it used to be😫
Congratulations on your amazing weight loss and decision to do C25k. It’s not easy, someone once told me that if it was everyone would be doing it, but if you have the determination you will do it and you won’t recognise the person who comes out on the other side.
OK my advice.....I normally have a drink and a banana about 30 minutes before I go out. I go onto You Tube and watch a few motivational running videos to get me in the right mind set. Then when your out there, pace yourself, it’s not a race, go slow and steady so you’ve enough left in the tank to finish. Don’t overthink it, clear your mind of all thoughts, when your jogging, if a thought comes into your mind my trick used to be to imagine an eraser rubbing it out and blowing it away ( it works). It’s very Important to get your breathing into a good steady rhythm....I personally take a deep breath in through my mouth then purse my lips slightly as I exhale. The oxygen you’re taking in is the fuel you need. Anyway lecture over and the very best of luck to you Sabby2021 👍🏃♀️
A good way to keep the knees safer is to run on grass, and although it’s hard when the grass is wet it can be made easier with trail shoes. They have more grip than trainers and you can run on grass and even mud. They might cost a bit, but if you don’t mind spending then it’s worth it.
I have running shoes for pavements and roads, and trail shoes for mud or grass, although you can run in trail shoes on any surface. If you’re going to be doing a lot of running and if you’re going to run as a long term thing, it’s going to be worthwhile to have more than one pair of shoes.
Wow. Look at YOU! You look fantastic! Congratulations on your weight loss, that’s an amazing achievement. 👏👏👏
And now for amazing achievement number 2. You are an inspiration! Take the advice on here about hydration & exercises to protect your knees. I ran on grass up until I graduated as I was conscious of being an older first time runner at 66.
Take it slowly is the best advice I have. Following people on this forum at a similar stage to me helped with motivation! Every time I ran, I wanted to post on here that I had done it 😀. That’s what got me out of bed on mornings where the duvet seemed a better option. My forum ‘buddies’ got me through - and still do! Good luck with your journey 🏃♀️🏃♀️🏃♀️👍
Wow that’s amazing! I’ve lost 6 stone but I’m struggling with eating so much rubbish again and was going to get referred for cbt therapy for food addiction. What programme did you join?
Your knees will be ok. It’s really common in week 3 to get knee pain. Take some ibuprofen. It’ll go in a week or so.
Usually we stay motivated by mixing it up, joining a club, signing up for races and doing parkrun. It’s tough now but keep going and you’ll be ready for them all once they restart.
Well done on the weight loss! I joined bright line eating. One year without sugar and flour or snacks on Friday!! It’s been pretty easy. Once I understood what was going on in my brain and how to heal it, it was like a massive weight had been lifted. Happy to chat more about it if you are interested x
Hi and well done on what you have achieved so far, You should be proud.
I found when i started the c25k that my ankles and knees went through hell.
What i found is adjusting my posture help massively. Instead of running with my legs i ran with my Torso if that makes any sense. Most professional runners have these amazing abs and upper body strength, I have neither tbh lol but i found just holding my body more upright and running from my upper body relived the stress on my legs 🙂
Wow and more WoWs...Sabby2021...what an absolutely amazing achievement..you look fabulous...and you must feel fabulous tooooo. Plenty of fab advice here..and incredible support and encouragement. Slow, slow and even slower....enjoy your running journey..one of the most wonderful habits you can start....and continue. Enjoy enjoy enjoy. 👍🙋
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