Has anyone done couch to 5k in a wheelchair?

[WheelsT10]

I’m in a manual wheelchair due to paraplegia. Looking to start building my upper strength back and stamina to look to healthy living/weight loss.

[IannodaTruffe Mentor]

Welcome to the forum.We have had people do C25k on static bikes and one legged runners, but I don't remember anyone doing it in a wheelchair, but why not.

Much of the advice we give is to do with dealing with the impact of running, so you don't necessarily have to follow that, although hydration, and stretching pre and post exercise will be relevant.

Weight loss is largely down to diet and however hard you work it will only contribute to a small degree, but the plan, as a basis for getting fitter, should work just as well in a gently progressive manner. Do you have a physio who could advise you on the suitability or how to adapt the plan for your purposes?

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.

[Voldatort Graduate]

Hello, I'm sorry you've not had much feedback, I think people on this forum just don't know what to say or have this experience! My daughter is a wheelchair user so I'll jump in.... I think *anything* that works to improve your fitness and stamina has got to be good. I know from my daughter your top body fitness needs to be kept good to keep that chair moving! Iannoda is right, a lot of this forum will be taking about leg issues and trainer types , however the encouragement is widespread for anyone. I'd say go for it. The plan is gentle and builds- 'walk' for a few mins 'run' for a minute etc. Do something in the run parts that pushes your fitness somehow- lift weights, push yourself faster, just 'something' so that you are in a puff after those parts, and see how it improves over time. You'll have an excercise plan from your physio to stop muscle atrophy so speak to them to adapt those. Good luck! Other chair users have asked before- be a trailblazer! Forge a new way.

[Jogger22 Graduate]

Hi @wheelst10. Good for you for deciding to embark on a healthier lifestyle. Definitely talk to your healthcare professional before starting any new exercise programme. Whatever you decide my biggest tip would be do something you enjoy. I saw this on the wheelpower website and thought you might find it of interest as it talks about health & fitness for beginners and gives tips on exercising for wheelchair users. Download the Being Active guide produced by the English Federation of Disability Sport see link to site: wheelpower.org.uk/getting-s... Hope this is helpful

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[Tasha99 Graduate]

Best of luck! What a great idea!

[drun]

The NHS has some advice for wheelchair users.

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

Well done for starting enjoy your journey