New to this, very overweight, early 40's. I've had this dream about running for some years now, I look at runners with envy. I decided to give this a go. I'm on W1 but on the 2nd wk of it because I couldn't complete wk1. So far my maximum no of runs (super slow jogs) is 5. The first day of wk1 my lungs were on fire. I've slowed considerably since then.
It's been so useful, inspiring and motivating reading other people's experiences. My questions are, which I hope you can assist me with please, are mostly about my size. I am going out quite late at night in the dark to prevent people seeing me, I stop instantly (if I'm jogging) when I see a person or car which deflates me as I think I could have carried on, but I don't want people to see me. I wish there was a running track with no-one on it but me! It's affecting my motivation because I don't want to feel this way and it is a pain going out so late as I'm tired from work (I go out about 10pm). Secondly, can this be done by ppl my size? Is there a size limit?
Thank you
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C25kNewbie2021
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Hello! I'm in England, I don't really like giving any more details than that as I don't use social media at all so I'm very wary about sharing some details on the internet. I don't mean to be rude! Just cautious 😁
Fully understand. I’m down in Devon near Newton Abbot if that’s anywhere near? Know it’s a chance in a million but perhaps having some running buddies would help you? I’m sure everyone is telling you but you will never see those people again, they don’t care, and you are doing something about how you feel and from my experience EVERYONE admires someone who does that. Run when and where it suits you. And this works. I’ve lost weight and my mental health - and confidence - is now so much better. Please do it for you! Put some good music on and shut those people out! X
People see so many runners these days (and not all of them are wispy gazelles - I was over 3 stone overweight when I started, I have lost about 10 lbs since). They are too wrapped up in their own lives to notice. And that was before Covid was around , you can understand why! You may even get some encouragement form fellow runners. You are right to go slow (it might be walking pace) - you need to be able to have a conversation. This is not a weight loss plan - you might start noticing a loss in inches around the waist from say Week 5 - to lose weight you need to be reducing intake of fatty foods. Running might encourage that. Keep going - you can repeat as many runs as you like. If it really is too hard, try doing 30 second intervals rather than 60 seconds and then build up to say 45 seconds. Any time running is better than time on the couch.
Well Done C25kNewbie2021 for taking that first step. I prefer to run before work so I don't have to dodge people and I like the piece and quiet. It's recommended that anyone starting C25K read this post, which should answer all your questions. Enjoy your journey
You've made a great decision, well done. We all have reasons why we start running, mostly motivated by health. Some want to lose weight, some want to quit substances, I had a serious tobacco addiction and a very (very) untidy lifestyle, and some are driven by other motivations. The key is not just doing and completing C25K. It's also continuing the journey - and completely changing the lifestyle. If that's not done, very little results will be made. I wish you all the best. You can do this.
Well done for starting, but if you keep stopping everything time you see a car/person you are going to find it tricky to complete all the elements of the programme which require continuous running 😬Being self conscious is something that many of us feel regardless of size. I see larger people running and I am always impressed, but I understand it takes time to get over the self consciousness. That said it is worth persevering and you'll find loads of support and advice on here.
Yes, I started to feel deflated as I want to see how far I can go which means continung! Tonight I did continue but the streets were empty! I think it will get easier as my confidence hopefully grows. Thank you.
Well done for starting. I think most people when they start feel self conscious but you soon realise no one is taking any notice. They only people who will notice you is the occasional other runner who will acknowledge you as you go past. I'd recommend good music or a good podcast to get you in the zone. You'll soon disappear into your own world while running.
Also some decent Running shoes. They don't have to be expensive, just comfortable for you.
Yes, it seems lots of people start off self concious then become more care free about it. I really hope that happens to me! I listen to music and it makes the whole thing MUCH easier! Thanks!
I can also recommend these apps for weightloss. I've just lost 10 kgs in 12 weeks without running and still have a takeaway on a Saturday and a full English breakfast at the weekend.
Good luck with c25k. It's a brilliant program. Stick with it. Post here when you need support, have questions and to tell us about your success!It's tough but the rewards in terms of fitness and increased confidence are huge.
As you progress you will start to find that completing a run will be more important to you than worrying about what others think.
Went out tonight and completed the full day 1, Wk 1 continuously. I can't quite believe it. I went very slow but I kept moving. Tonight is my 4th attempt. So now I need to try and do it another 2 times, if I've understood it correctly. Then I'll probably repeat wk1, if I can, a few more times.
Thank you for all of your encouraging messages, they're much appreciated. I hope hiding away will be a temporary measure until I gain confidence. I would so love to put my trainers on, open my front door and just run, and at any time!!
I don't do diets anymore after years of painful experiences with an eating disorder. I'm relatively healthy food-wise but my job means I'm almost permanently sedentary. That has got to change and I hope this is a step in the right direction.
I wish you well on your journeys and thanks again!
If gyms are open where you are, a gym would be the best bet for your running. Two advantages:
- All the people around you are there to get fit (apart from the ones who are there to play with their phones, and they're not paying attention to you anyway). Some of them have been where you are now. Guaranteed, nobody is laughing at you. Most of them will be quietly supportive. Unfortunately, out on the streets, it's true that there are always a few dolts who think it's amusing to make stupid comments about runners.
- A proper treadmill has a sprung deck. This dramatically reduces the impact load on your joints, particularly if you have poor cadence (which you will).
A lot of people will tell you "of course there's no size limit!", but I strongly disagree. It depends exactly what "your size" is, but running is a highly inappropriate sport for people who are very overweight because of the risk of acute injury, which can put paid to your future prospects for weeks or months. If you're in the "obese" category, I suggest:
a) Learning to speed-walk. You'll look a bit silly, but again, a gym subscription will be worth the money if it means you can exercise in comfort, without stress.
b) Get your diet right, and lose the weight. This is critically important. There is really no point in attempting to run if you don't drop the foods that made you fat and start eating the right ones. That basically means dialling back on the starch/sugar overload that characterizes the modern British diet, and basing your meals on good old-fashioned vegetables/meat/eggs/dairy. No junk food of any stripe (that includes "low fat" products - they're some of the worst offenders for fattening ingredients, and strange as it may seem, dietary fat is not the cause of obesity). Without addressing that issue, running will remain a frustrating experience, not least because you'll be thinking "Why am I not losing weight when I'm burning all these calories?".
I have to say in my 3 years running outside I have never been on the receiving end of stupid comments, not saying it's not a thing, but it's not been my experience. And this...
"A lot of people will tell you "of course there's no size limit!", but I strongly disagree. It depends exactly what "your size" is, but running is a highly inappropriate sport for people who are very overweight because of the risk of acute injury, which can put paid to your future prospects for weeks or months. If you're in the "obese" category, I suggest:"
I would think is off putting for many, if there are health concerns prior to starting the programme a conversation with a GP is a good idea and then gently try the programme. I agree it may not suit everyone and I expect you are coming from a position of concern, but I think that was a bit of a blanket statement that would be better expressed as "see your GP first "
Well, I wasn't suggesting the OP should not do anything, merely that they should (a) start with something a bit different and (b) focus on eating a healthy diet as a priority, which will result in getting slimmer.
We get far too many posts here - many from people who are overweight - who have hurt themselves in such a way that they've basically ruined their running career, possibly permanently. There's really no way to sugarcoat it: running is dangerous if you're very overweight. Losing weight first reduces the risk dramatically.
The problem with going to the GP is that he can't do anything to alter this fundamental fact. He's either going to say: "don't worry about it, just start running", or he's going to suck his teeth and say "ooh, you'd best not do that, you're too fat" (most likely the latter, to cover his back). I'm suggesting a middle way.
In other words, I'm not saying "you can't get there from here". Merely that if you want to get to C from A, the best and quickest route is via B.
I do see that, my read was it was somewhat off putting, and let's be honest some people take a long time to arrive at the exercise point and presumably they come to this forum for advice and encouragement, not to be told that running is dangerous! A good GP should speak to their patient as an individual and advise accordingly.
While some of what you said might be accurate I’m not sure it’s particularly helpful. I certainly don’t have a runners frame (I am obese if I go by BMI) and yet I’m only 2 runs away from graduating couch 2 5k and have done it without any injuries. I’m not fast and still don’t really consider myself a runner but here I am having nearly completed the program and feeling inspired to keep going on once I have.
The OP didn’t mention starting the plan to lose weight but rather because they have a desire to be a runner and so your advice on their weight maybe wasn’t appropriate...
I hope the OP didn't take my advice as off-putting - that certainly wasn't my intent. But there's a right way and a wrong way to do most things, and running can be potentially dangerous. It's no different to (say) weight-training, or scuba-diving: if you aren't aware of the biomechanics and the theory, you're putting yourself at risk.
I stand by my assertion that running-while-fat is not just more risky than running-while-slim, it's less enjoyable. Ask me how I know You may have got lucky so far, but there are many other people on here who didn't. It only takes a modest ligament tear and you're laid up for months.
And in any case ... why not lose the excess baggage? It's incredibly easy when you do it right, and the benefits are many.
Keep up the good work!
Your doing great, it will be worth all the pain 🌸🏃♀️🌸
Really well done for starting & completing the full w1r1! I can fully empathise with your message. I would go out very, very early to avoid people (c4.30am). I needed to lose at least 8 stone to just get into my ‘normal’ BMI range...
I’ll be honest, I had 2 or 3 attempts at this, going back over a few years. Last April I started again, and completed the full program!
It can be done, you will get better, you will start to feel less self-conscious, you can do this! 👍
1 year on, I am running regular 10k & half marathon distances - which I NEVER would have imagined!! I was always ‘not a runner’. I am a different person from the one who started last year. I have joined a running club, though not had the courage to join a run yet - but I will!
I am in my late 40s, just in case you think it is an age thing!
I am not someone who regular posts on here, however your message did resonate. Keep going, take all the advice from others, and take it slowly.
I started the programme when I was 5 stone overweight (just to get into the highest ‘normal’ BMI range). I’ve not lost much weight, but my stamina has built and I can feel I’ve gained muscle. I run early in the morning, the not wanting to be seen resonates with me. I can’t do it late at night because I’m too tired. After the first few weeks, my determination to follow the programme kicked in and I stopped caring what people thought. Now, I don’t like it but I will run on a busy road with traffic. Whenever I see people running, I always think ‘they’re moving’, so I tend to think the same about myself; at least I’m doing something!!
I can guarantee that when someone drives past they either a) don’t notice you b) think I should really try some exercise or c) good for her/him. That’s what I think when I see someone no matter what their size or ability. I’ve only just completed and I did feel conscious at the start but I went out super early which might be better as you aren’t tired from work and sluggish evening meal etc. Plus it’s lovely and quiet and peaceful. Get up and go before you even think about it!! Also I did my week 1 in my garden. I haven’t got a big garden just going round and round. Least it’s a start
I think you are holding yourself back a bit you’ve got to just keep going out and your confidence will soar.
I can understand the embarrassment of being seen by other people completely. I started this just over a year ago and I still feel embarrassed and avoid people. I go out early in the mornings as it is quieter and my route is on side roads or around the park. The thing is, despite how I feel, I have still continued and have managed to do 10k twice so far. Other runners you pass either won’t take any notice or will encourage you. I now ignore other people and go straight past them and I’ve never had any problems either 🤗. Go as slow as you possibly can and maybe google Japanese Slow Jogging which is amazing. Slow jogging has stopped me having any pains in my knees which I was getting a few years ago when I first tried then. This isn’t a race so remember the story of the tortoise and the hare 👍. If you have to repeat weeks then repeat them as that is fine as well. Listen to music that lifts your spirit and energy or you might find podcasts are more your thing. You can join one of the communities on here specifically for weight loss which can offer lots of support as well. You are already doing so well 👍👍👍 looking forward to more of your posts 🏃♀️
Hi Newbie, the hardest part of this journey is getting out the front door (well it was for me!!), so congratulations on doing that. Slow is definitely the way to go, so keep doing what your doing!! I wish you well on your journey 👍🏻
Hi well done for starting! Yes , you are right, running at night is harder because you are not at your best. I noticed that when I run in the morning rather than the afternoon it’s so much better! I also felt a bit self conscious as I’d never run outside and I would see fit and slim runners in their proper gear and it made me feel that I wasn’t good enough to be out there. I persevered and now I couldn’t care less! I’m in week 5 and managed to buy proper running leggings so I ‘feel’ more like a runner! My advice, keep at it, I was very unfit and would have never believed that at 51 I could run continuously for 8 minutes! Just do your thing and think about yourself xxx
Hi. It sounds to me this is about what you assume other people will think or say rather than convincing yourself if the facts. Is it a fact that other people who may see you will react in a negative way, what evidence is there to put that thought in your head? How about the next time you’re out, make an effort to smile and acknowledge other people. Give it a go ! I’ll bet you get a smile back and how amazing would that be!! That will spur you on and make you feel like you’re floating on air !! Good luck. X.
Whenever I see anyone who is clearly pushing themselves outside of their comfort zone, whether they be big, small, old or young I say ‘Good on you, keep going!!’ Truth is no one cares what size you are, just keep at it and go out there with your head held high and be proud of yourself.
Hey, I am on c25k for the second time (completed last year but life got in the way...); I always feel self-conscious and I have had kids make silly remarks once BUT I figure MOST people either don’t care, admire someone trying or think the same I did, ie wish they were doing the same. I get up early and run by 6am when I can mostly, it’s light, quiet and a great way to start the day.
I would agree that the hardest part is putting on your running gear and stepping out the door, once you’ve done that then sod the rest of them and go for it! You WILL be amazed at how quickly you start to manage those minutes running (just go slow!!).
Hiya. At the start of the covid pandemic, I was 119kg. Like you, I struggled to do the first week of the program...but persevered. Along with eating less, I now am down to 94kg and running 10km at least once a week non stop. Never in my life have I been able to do that.With regards to confidence....it will come as you start to realise that people are too wrapped up in their own lives to worry about others. I look with admiration att the overweight people running...even before I started running myself, as they are doing SOMETHING to improve their life. Good luck in your journey, and believe you can do it, and you will.
Those other people probably don’t even see you - too caught up in their own stuff. I know, easy to say but is it true?! Before I started C25K I don’t think I paid any attention to runners (or cyclists) apart from if I was approaching them walking my dog and had to move me & 🐶 out the way. Now though, I do pay attention to other runners. If I see someone going slow I just think good for them, (probably) doing C25K like me. I felt really good when a runner overtook me/my daughter a few weeks back and shouted ‘good morning young ladies’. Felt part of the club even though we were jogging so slow. He was probably thinking ‘good for them...’. Keep at it 👍
Well done for starting! That’s the hardest part I was almost 5 stone overweight when I started and it wasn’t easy, but I honestly think anybody can do C25K, it’s all about going at the pace and effort that’s right for you no matter how fast or slow that may be. If you stick with it you’ll honestly be amazed at what you can accomplish I do get what you mean about being self conscious, I was when I started! But I got over it fairly quickly. I figured who cares? I’m doing something to better myself and I’m proud of that! I know before I started running that I used to look at other people running with nothing but admiration and I feel like most people probably feel the same way! Now I smile whenever I see somebody I’ve lost 3 stone since I started and I feel the best I’ve felt in a long time. C25K is one of the best things I’ve ever done :)Keep us posted with how you get on! And if you ever feel unmotivated, reaching out to people in this community will really help, there is so much love and support here! Good luck!
I’ve not read all the comments, but I’m sure they’re all encouraging and I’m probably repeating some of them.
I started about a year ago (11th May - it’s etched on my memory 😂) at 51 years old and sat in the obese weight category according to the NHS.
I started by walking until I was able to walk quickly for around an hour, it helps that it’s hilly where I live.
Started off on C25K and fell into the trap of running too quickly as many do and didn’t enjoy the first run. Found the guide (pinned posts) and slowed right down. It’s not easy, but it’s certainly doable - if I can do it, anyone can.
One year on (ok 50 weeks) stamina has built and I can regularly run 10k and debating trying the half marathon idea. I’ve lost about 14kg with a few minor tweaks in diet, but I’m not doing this for weight loss, it’s just a nice side effect! I’m only in fat category now, I’ve decided I’ll try and drop into the ideal weight zone this year.
Anyway, congratulations on deciding to do the program, run as slow as you can and then slow down a bit more.
Oh, I was horrified at the idea of people seeing me, took me weeks to shed the idea of running in combat trousers, it was only the hot spring last year that baked me out of them. I tend to run early, 5.30-6am, but that’s because I prefer that time, no longer care who sees me. You’ll quickly notice that you are invisible to most people, watch out for dog walkers with this wander leads they’ll try and trip you up. Only other runners will notice you, they usually give you the respect you deserve for getting out there and giving it a go. One thing though, go and get some good running shoes, they’ll really pay for themselves.
Just know the others are Wanabees. You are doing it, they are just suffering from a case of feeling jealous. So get your head in the game and wave to them as you run pass.
Hello! Just to say I was also incredibly self conscious about running when I first started, but once you ease in to it, I hope you relax in to it, I’ve stopped paying attention to people and get some nice smiles and hellos from people.
If you complete week 1 you don’t have to repeat it to consolidate it - moving on to week 2 will do that for you. Each week I’ve found the idea of running for longer *so* daunting, but if you go slowly at conversational pace (the Japanese slow running video was a game changer for me) then you can do it. I’ve repeated runs already, but have found myself, totally stunned, at the start of week 6. I have never been a runner, never been interested in it at all, but lockdown and a toddler has pushed me towards it, so if you’ve always wanted to be a runner you’re further ahead!
Starting is the biggest step and you’ve already completed a week! You are on your way and it’s very exciting and really impressive. It will be tough in parts, but remember if you don’t finish a run, it’s never a failure, it’s a practice run and you’ll be in a better position the next time you attempt it.
I say run, I mean slow jog. I really think I am at the speed of walking but it doesn’t matter! It’s all about duration.
You’ve got this! Keep us updated, remember that people are more likely to be cheering you on in their heads rather than criticising, and you’re doing this for you. Xx
I felt exactly like you! I have become so overweight in the last year I have type 2 diabetes and my liver function is not fluffy either. I also had covid last year and my lung function was rubbish. Im on the greater side of 45. I was, quite frankly, unable to walk to 4 houses away without becoming out of breath, So I started Week One Run One.....and I have repeated Week One Run One every other day for the last 2 months because I could not complete it in one go. I decided that it didnt MATTER that I couldnt complete it. Each time I did it, my lung capacity got a little better and my confidence grew a little more too. Until 2 days ago I actually managed it! So I moved to Week One Run Two today. Point is my lovely, its okay to repeat it until you manage it, I have actaully managed to lose 6lbs over time just by changing a couple of things about my eating habits and getting OUT there doing my slow running (which is slower than most peoples regular walk). Check out Slow Running, it will honestly make you feel soooooooo much better because theres not the added pressure of HAVING to actually run.
I know you say you are very overweight and feel so conscious with people looking at you. You have no idea what theyre thinking, well, they are more than likely thinking Good for you! Well done for actually making this change in your life! I live right near a Seafront and there are so many people down there of ALL shapes and sizes and its easy to recognise what I call the 'Us' group. You get the 'proper' runners and then you get 'us'. The ones who havent exercised in about 30 years, the ones who are red faced, squeezing older lockdown bods into lycra meant for a 20 year old, the ones who are running while getting overtaken by babies in prams. We make eye contact and smile cos we are with each other.
I promise you, EVERY time you go out and run, we are all with you. We are right next to you when you need to stop and pause the app so you can take a breather, we are right next to you when that car looks like its watching you, we are right next to you when you finally FINALLY hit one milestone after another, because it WILL happen. Go over your local park to run, if you get there early, the only people you will see will be dog walkers. Smile as you pass them, say good morning! Every day that you get to wake up is a beautiful day! Show people what you got my wonderful fellow 'Us'!
I haven’t commented here for ages but your post really resonated with me! Well done for getting started. I was nearly 8 stone overweight when I started the programme last summer. I like you was worried about people seeing me and at first I ran on country lanes to avoid other people. First of all, it can definitely be done and I’m now 5 stone lighter than when I started and still running/ jogging regularly as well as taking up other exercise now that I’ve got the confidence to do so. You can 100% do it, just take it slow, you’re not in a race or a competition, you’re doing this for you.
I distinctly remember my first ‘public’ run, it was around the first couple of weeks of clap for carers and I hadn’t realised the time, literally everybody on the street was out on the doorstep and in that moment I just thought f*ck it, what are they going to think, that I’m fat? Well I am. Nothing I can do about that right now. They don’t know anything else about me or what it’s taken for me to be out here doing this. I imagined that they were looking at me the way I used to look at other people running thinking I wish I could do that, I wish I was one of ‘those’ people - well, now you are! You’re the person out running that people look at and think I wish I was one of those people!
When I see big people running on the street I think go on you can do it and I admire them and I think most people probably would too. A few weeks ago I was out running and for the first time some horrible kid in a hoody on a bike shouted ‘fat pig’ at me (I’m a size 14 now!!) I carried on and shouted back “you should have seen me last year mate” and that’s the confidence that completing C25K has given me. I’m a different person in body and mind and you can be too.
Congratulations for starting. I always think, wow I wish I could run like that when I see fit women running by. The reality is they started where you are right now, with one short run. I started a few weeks ago and I was a little nervous about whether I had the determination to complete it. Well I am on week 6 and I realise that if you take each run one at a time you can do this without much of a struggle. I am rooting for you 👌🏾👍🏾
On this site we all encourage each other- some days lean into us and we will be here 😘 the greatest decision is to start!
I had to get over a fear of being seen before I could fully embrace this course. First I had to realise that what I needed was more important that what I imagined other people thought.
Then really think about what you see when you see someone running. Generally you think "Well done, good for you" You never spend time staring at someone and writing a small essay on all their flaws.
In fact most people will not even see you at all
Find a time and place where you can get your head down and concentrate on yourself, and then you will gradually see progress.
Well done for startling. I was in a similar situation to you, overweight and self conscious. It took me at least 3 attempts to finish week 1,but I eventually managed to complete it, and I have never looked back. I preferred to go out early in the morning, and I still do! I wish you all the best, hope you stick with it, honestly it's the best thing I've ever done. Good luck.
Well done for starting c25K. I did it years ago and it changed my life. I am not running at the minute but I did a couple of half marathons. I know it might seem extreme but I find it very hard to get back into after a break because of both feeling self conscious but also it can be genuinely hard to cope with concrete and hills so I bought myself a treadmill. I pay it off £30 a month and it’s been a total game changer for me! I do think it is better to be out in the fresh air but the treadmill is excellent because you can control your speed really well. I can’t run at the minute because of come surgery and have had to shield but I have been able to jump on it and have a walk. Good luck to you. Stay at it. Xxz
When I started running years ago, I was very self conscious and did just the same as you. I stopped when I came up to other people. I really didn't enjoy the experience.However, I invested in a treadmill.
Not the expensive kind, just a basic one. I gradually built up my times and eventually found the confidence to go outside. I still use it over winter. Listening to a playlist helps the boredom but it really works. Mine folds up so even if you have a very small house, it can fit it somewhere. When I'm running, I imagine climbing out of a swimming pool on holiday with everyone watching and feeling great about how I look. Keep going, you can do this. Good luck.
I didnt post anything since the end of last year when i finished c25k and kept running since..its the best thing ever.
I would like to encourage you to keep running, and to assure you nobody is thinking anything when they see you. Really and truly we are all really thinking about our running, if we are going too slow sometimes or if its enjoyable on a particular day.
My weight was always good and i never thought anything at all when i see anyone running weight related but i know where you come from. I always had a bit of a limp when i walk- not terrible but make me feel very subconcious...and i am always thinking how bad i might be looking when i run.
Just when i read your post i thought maybe nobody thinks anything about my limp either?? Please dont stop running when you see someone and go running whenever you feel like it during the day!
Keep it up and enjoy every little progress you make
I just want to say Well Done you for starting!! I have been trying to motivate myself to do it for a long time and still haven’t! Keep it up and plz don’t let other people put you off. You have started now so keep up the good work!! Xx
Well done 👏🏻 You have taken the biggest step already , as everyone has said your doing this for you !! I’m sure your confidence will grow as you continue just remember to keep putting one foot in front of the other . You’ve got this !!!👊🏻👍🏻
YOU ARE AN INSPIRATION , CONGRATULATIONS. Get out there and be SO proud of yourself. You are doing it and you WILL succeed. Go out in daylight and smile and wave at everyone because YOU are doing it!
HiI too am an overweight (at least 5 stone), self conscious, unfit, asthmatic 48 year old.
I've found that most people either don't look at you, or congratulate you for giving it a go - I know that makes it sound like I've been doing this for ages, but in fact although I have been picking this up (and putting it down again) for about 6 years I have never yet managed to get to the running 30 minutes/5K. At the moment I am on week 2 having completed week 1 over 6ish weeks as I kept repeating until I was able to complete all the runs, I have been doing week 2 for about 3-4 weeks now as I still can't manage to do all the 90 second runs without feeling like I am going to die.
I also run slower than I actually walk, which at first I thought was stupid but now (after lots of advice on here) have started to get the mindset of at least I am trying and the speed can come when I start to feel more confident that I won't pass out.
I've said it many times before - if I can do this then anyone can, and as everyone else has said on here take it slow and steady and don't be afraid to repeat runs till you feel ready to move on. Also remember, you are doing so much better than all those that are still sat on their sofas wishing they could give it a try 😍
You can definitely do it. Just take a day at a time and do as much/little as you feel like. Make it a challenge to yourself that’s what I did, and it works. You can repeat as many days as you need to. You can do it 😊
I get you. I am still a lot over 20 stone. I go out early mornings to avoid people. I've had a load of well dones, but never negative comments that I have heard. I've completed C25K twice now and can honestly say it is awesome just to get out there and run.
I wear compression tops and tights to stop the "jiggle" and I do recommend a decent pair of trainers.
You can do this, it's just as much a mental battle then it is a physical one. 👍👍
I also feel extremely self conscious to the point I had a bit of a full on melt down about running alone which I posted about on here, because my partner came with me on my first few runs then wasn't able to. I am now in week 4 and have done the last few runs on my own.
You can do this and we are all cheering you on 😁😁😁 you are truly inspiring
Hi, I too am very very overweight and so very self conscious and completely understand how you feel. All I can say is keep going as I’ve plodded along and have only got one run left to complete. I’m nowhere near to 5k, only just about hitting 3k, but am SO proud that I can jog for 30 minutes now without stopping. I go out early or in the forest near where I live as I’m self conscious but if I’ve been stared at I haven’t noticed and most other joggers always smile or say hello. The ones who don’t are usually just in the zone. Please don’t be put off by what you think others may be thinking when they see you as it’s their problem not yours and you are the one trying to get fit. I’ve already got lower blood pressure just by getting to this stage. Keep going. X
HiI've just finished doing couch to 5k. I am 67 and still 3 stone overweight, having lost over 4stone in the last year. I re did one week. I found a flat route and was very slow. I only achieved 3.0k in my 30 minute jog. But i can jog for that time. I used to go very early in the morning to avoid people but do you know what everyone I saw was kind and supportive and I realised that people are impressed that I am giving it a go. Don't give up anyone who isn't proud of you isn't worth bothering about. You can do this.
Good for you - you've made a good start, which is the hard part. Like you, I started running at night, in all black gear & my son's old school PE shoes, feeling that no-one needs to see that! I was beeped at a few times, and received a few "helpful" comments, but a decent pair of headphones and an eff-off expression (or a complete blanking) really work wonders. Please try not to feel self-conscious- in the nicest possible way, you're not as interesting as you think! Also, remember this is a brilliant thing that you're doing- for *you*, not *them*, so they don't matter. Make sure you get good shoes (& a good running bra if you're female) & take it easy. Soon you'll be out there in the mad shorts (like many of us). Good luck!
Well done for starting on this incredible journey. 👍
Do not worry about what others think about you. You are a runner. If you look like you're a confident determined runner you will be perceived as a runner by most people.
A regular runner will obviously see you as a beginner, but by and large they will be supportive of someone who is starting out.
I started off in non-running kit because of shyness: polo shirt and shorts. It slowly dawned on me that it was more comfortable to be in the technical fabrics which didn't leave you feeling really clammy like cotton does when you sweat into it.
We've all had our setbacks. The first time I did week 1 I wanted to be sick after the third run. (It took me three attempts to start C25K properly, and I'd thought of myself as moderately fit. I was very wrong about that.)
Keep going. Let us know how you're doing on a regular basis. Both the good bits and the bad bits. We'll cheer you on or lend a sympathetic ear and offer advice.
As someone who falls into the ‘obese’ category I understand your anxiety of people seeing you run, I felt like that at the beginning and so I went out really early and ran in places I was unlikely to meet other runners/walkers/people. I’m now 2 runs away from graduating and run wherever I like, mainly because I’m proud of how far I’ve come and now I don’t care what people think.
Do you have someone you can buddy up with to run? I got my sister and sister in law on board with the program and we run together when we can. It made me feel more comfortable to be in company even though they’re both slim they weren’t fit 😂
It sounds as though you’re listening to your body which I find is key. Running while overweight does bring its own issues but there are things we can do to minimise those. Proper stretching, the knee exercises that can be found on here, not pushing too hard or trying to run too fast, proper footwear.
Good luck with the program - if I can do it so can you!
I started this journey last year as the first lockdown kicked in. I, too, was very overweight, and felt that I couldn’t do it! I ran by myself, as I didn’t want people to know in case I didn’t finish it. I also tried to find places where no one would see me, as I was embarrassed that a) I couldn’t run and b) I was gasping for breath after 30 seconds of running and c) I was overweight.
But, I stuck at it, and graduated in August last year. I am so proud of myself! I am still overweight, but slowly losing pounds....... I have lost just under 2 stone so far. I hope to lose another stone and a half, but slowly losing means it stays off longer and the changes in habits help it to stay off.
But the amazing thing is, I have stopped worrying about what other may or may not think. When I see people running, I just think, “wow, another person wanting to improve their fitness”. To be honest, before I started running I never even noticed any runners, but now I see them everywhere! And everyone I encounter when I am out running is very friendly!
And I have got that running bug! Last year, I would have never put the words “running” and “enjoyment” in the same sentence, but I do now!
Keep on with the plan, you will be amazed by the progress you make, and give you a real buzz!
Keep posting your progress and people will be more than happy to support you in your running journey!
Hi. I feel the same about running outside due to eyesight not being brilliant and pavements being undulating. Also overweight and 68. I invested in a not expensive running machine. So I feel very secure running in my conservatory with no one looking at me, very smooth running surface. Can also see how fast I'm running or rather slow jogging. I went straight through the programme W1 to W9. I am now slowly upping my speed in my 30 minute runs till I get to the 5k. I am very pleased to be able run over 2 miles. It's a brilliant programme. I haven't run for 20 years. I feel so much better in myself too. Don't give up it is very possible. Good luck.
Hello, I like to run about twice a week, and my first thought when I see anyone who is overweight running is 'good on you' or 'well done you' of course there will be people who think negatively there always will be, but at least your doing something!! So headphones on focus on you and be proud your out there doing it. Good luck and keep going it will get easier I promise. 🏃♀️🏃♀️
Hey C25kNewbie2021. It is not where you start but where you finish! I saw your post yesterday and had to give my thoughts.
1) Create your own start. Instead of trying Week 1 do say 30secs run then double the time for rest (60 secs.) Do this for 15 minutes in total.
2) In week 2 use the 10% principle until eventually you will reach the Week 1 of C25K. Just add 5 seconds to the run and decrease 5 seconds from each rest each week.
I hope this helps?
Also every Runner has insecurities about being seen. Ignore them and start your own story.
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You may have got lucky so far, but there are many other people on here who didn't. It only takes a modest ligament tear and you're laid up for months.
I CAN do this! 
Why do I find this so hard?!
Starting week2. Really big fail yesterday!
Should I? Could I?
newbie here!
