Too overweight?

[Bramalam]

So, at 5 feet tall and 20.5 stone, I'm not in a good place. I've ordered a treadmill and my plan is to start by walking because, I'm worried that if I try to run, with my stats, I will damage my knees. However, i would like to try the c25k. Any thoughts? I cant get a doc app to check with them so looking for advice. Ps, I'm probably the most severely unfit person you have ever met. :0/

[ethreeguy]

Morning,

First of all, awesome work on taking this on, seriously it is a massive first step.

Similar to you, when I started C25K I weighed around 20stone 5/ 20stone 6. I'm around 6ft 1.

I'm not a doctor, and a doctor would probably advise against running with the weight - due to knees etc. BUT, your body can take a lot more than we humans realise.

Some pointers that got me through:

Warm up, get your body warmed up enough - advise on the NHS website

Start on week 1 - follow the advise to the letter

Now once you've done week 1 - I revisited it over and over again for about 3 weeks, maybe try the same thing

After each run cool down with stretches - this is important it will help prevent injury - advise on the NHS website

At the beginning take those rest days, 1 run every other day

Remain consistent - so that means run in all the weathers

Don't assign meaning to any run when you didn't do the full time - its meant to be hard.

Lastly, enjoy it

Build it up gradually, don't be too hard on yourself, and expect that some days that run just wasn't a good one.

Would love to know how you get on.

Cheers

[Sammy-Lou]

Good luck on your fitness plan! I have a treadmill and set myself goals. I bought it after I’d completed c25k and regularly use it and sometimes I just power walk on it - it’s all exercise and a step in the right direction! Looking forward to seeing your ‘journey’ here! Wishing you all the best 👍

[Oldfloss Administrator Graduate]

Hi there and welcome.. firstly. do please get the all clear go ahead from you GP ( Phone or online).We are not medically trained and would always advise this if you feel there are issues.

Do also, check out the essential reading of the pinned post on How to run 5K.

We have and always have had, forum friends who feel there are issues with their weight and we also have many incredible success stories

Many friends on here are also on the sister forum, Weight Loss support The two work together very well.

Once you feel happy and confident, that you are good to go, then begin. But, slow and steady is the mantra... and with plenty of exercises to keep those knees happy!

nhs.uk/live-well/exercise/k...

I hope this helps. We look forward to an update

[PlasticUnitedFan Graduate]

Hi Bramalam, well done on making a change. I can’t offer advice but you will find many kind, supportive and knowledgeable people on here that can and will. I did consider what would I do if I was in your position. Apart from being excited about making a change maybe I would invest in some decent knee support bandages for the early days just for confidence. Maybe instead of doing the running parts initially I would up my walking speed for the running parts. But I would encourage you to take advice of those on here that know and keep posting your progress. I am behind you buddy and hope hope hope it goes well for you. 👍👍👍

[John_W Graduate Ambassador]

Consider doing C25K not as a running/jogging program, but as a brisk walking one. So you alternate between gentle walking and brisk walking. Do that for 9 weeks to build your confidence and fitness. Re-assess how you feel after Week 9, and then maybe restart it again as a jogging program. There is NO rush... think long-term. Losing some weight will benefit you enormously with this. Good luck!

[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 pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Cmoi Graduate]

Hi Bramalam , congratulations on deciding to make this positive change!

I'm also not a medical professional, but from what you say I think it would be very wise to get the all-clear before you start, and to do an initial round of C25K as walking/brisk walking rather than brisk walking/jogging.

While I agree that losing weight will help you, I don't think it should be a pre-requisite for starting to exercise, unless your doctor says otherwise. Baby steps and taking things gradually (not my strong point, I have to confess!) are much more likely to be successful in the long term.

So, even before the treadmill arrives, make some small changes. Today. If you normally sit down a lot, then get up and walk a bit, even if it's just a few paces at home. It's literally a step in the right direction.

And keep posting, you'll get lots of support here. You can do this!

[Pinkpig20 Graduate]

Hi I would check with your GP about beginning any exercise. Start with some walking, progress to brisk walking until you feel ready to begin the programme. The programme is designed to support you to end by running for 30 mins, so don’t skip any runs. You can repeat them as you need to. I did that for some weeks. You will be surprised how good you feel at the end of each session. Even walking will help you to feel that ‘feel good’ afterwards! 😀

[Aaron1875]

I’m currently on week 5 and have my 20 minute run coming up tomorrow and weighed myself for the first time in years yesterday and currently weigh 23st 6lb at just under 6ft and I’ve not had any real problems so I would say if you truly can’t get in touch with your GP and you want to start then go for it you know your own body if you feel it’s too much then stop and wait till you can talk to a doctor? Can’t hurt to try

[Megz2020]

I’ve just started the couch to 5k journey and have found it really positive! I have struggled with knee pain but bought decent running trainers and have felt the benefit. If you have bought a treadmill then suggest just going at your own pace and the treadmill is always easier to run on

[la_fouinard Graduate]

Been some excellent advice offered (as always on this forum) so my comment is definitely an opinion. I’d recommend you ignore or alter as you see fit, it’s what I do with other people’s opinions as we’re all a bit different.

If I were in your shoes I’d go for some walking first. If you’re quite unfit it’d help build up your fitness to basic level. Once you can walk briskly for 30 minutes or so then start on C25k and go with the advice of others. When I’d got unfit I found the walking helped rebuild basic muscle I’d lost which made it easier to go further. I found C25k quite challenge and I don’t know if I’d have completed it if I wasn’t already walking a fair bit and was fairly fit. Don’t get me wrong, I was massively overweight as well, but had enough fitness it made it less of a leap.

My only other bit of advice is that if you decide to try and lose some of the weight wait until you’ve got a good running routine first. You’ll lose a bit as you get there and trying to do everything at once can be a recipe for disaster.

Like I said at the start, this is very much my opinion and you should follow your instincts. Currently I’ve been generally running at least 4k 3 times a week since October, graduated C25k in December and I’m having a slow paced crack at 10k once a week by September hopefully. This approach worked for me and hopefully some points help you.