Pre run advice needed

[Lay7777]

Following a pathetic attempt of getting myself back into the running hype - which had me collapsing on the park bench in a near death experience, I aim to prepare for my runs more responsibly in the future. Please can you provide links and helpful advice on pre run stretching etc.? Also I have recently gained a lot of unhealthy weight - unfortunately, I therefore wonder, do any overweight people succeed at this running program or is it mainly designed for the fit and slim?

[Hidden]

To the rescue, all shapes and sizes of people are runners! So definitely don't pigeon hole yourself into a category, so let's get you stretched, warmed up properly and always remember don't overdo it!!

healthunlocked.com/couchto5...

[Me_time Graduate]

You will get lot of support and good advice here by the admin team and experienced runners. I am fairly new, having recently completed graduation, so writing to welcome you and wishing you all the best for completing the programme and beyond. Well done for starting it.

[Oldfloss Administrator Graduate]

Welcome. Well done you for joining us here

Do please, check this essential reading out before you start to run We don't want you collapsing anywhere, although a great many folk know exactly what you felt like

healthunlocked.com/couchto5....

There is a lot to take in but very, very worth it...

Hidden has given you some help right here, and this is worth doing too! We often ignore advice to the cost of our running bodies.

So, you are on the way and the advice is, slow and steady and enjoy! Loads of support here for everyone.

[Instructor57 Graduate]

Welcome to the forum and the program!

Well done on your decision to start .

And it sounds like you are perfect for the program!

First thing , take a look at the program guide .

It's ful of useful information to help steer you safely through the program with information on stretching, hydration and more

healthunlocked.com/couchto5....

Then keep coming back here asking questions, there will always be help and advice .

Enjoy the journey!

[IannodaTruffe Mentor]

As well as the guide linked to by others these two FAQ Posts may help healthunlocked.com/couchto5... about warmup/cool down and this about run preparation healthunlocked.com/couchto5...

Have fun.

[GoogleMe Graduate]

In all honesty I don't think you need to do anything to prepare before your session - the main thing is to do your five minute walking warm up (frankly I don't think it needs to be that brisk) and to slow your running pace right, right down. Dispel all notions of running as a speed, it is a different motion.

The programme suits pretty much all sorts, the underconfident overweight person with physical or mental health issues, the overconfident lithe 'boom and bust' person who would otherwise be at high risk of injury.

I started officially obese and my health means I need to spend most of my life in bed so...

[grumpyoldgirl Graduate]

Lots of good advice already given, but just to add to Googleme's comments, I remember someone who completed c25k who started off by walking week 1. They didn't feel confident enough to actually run, so for the run sections they just walked faster. Then they repeated the week but this time they "ran" at a very slow jog. Whatever you can manage it's better than not doing anything, so don't think there's a speed you "should" be running at. There's also no rule that you have to finish it in 9 weeks. If you want to repeat a run, or an entire week before moving on, that's fine. It's all good. I know it's a shock to discover that you can't do what you could before. Do what you can, be patient, embrace your inner snail 🐌🐌🐌

[John_W Graduate Ambassador]

A couple of things ...

(1) "which had me collapsing on the park bench in a near death experience"

- this is an exaggeration, yes? Are you thinking you need to 'run' when in fact you should be jogging? In other words, something that is very slow, feels very easy and comfortable and in many people's case, maybe be slower than their quickest walking pace?

(2) pre-run stretches

- not required! In most cases, and certainly for C25K, all you need is the brisk walk for 5 minutes. It's there to got your body ready by warming you gently.

[John_W Graduate Ambassador]

Have a look at this:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[UnfitNoMore Graduate]

I went from run one nearly killing me to running a half marathon. During that HM, there were some out and back legs on the circuit. On the first of those, what I worked out was half a mile ahead of me was someone twice my weight… and I didn’t catch him! There were, as at all public events, many people participating who were not exactly athletic looking. If you go to your local parkrun, you will see people of all body types enjoying a 5k run on a Saturday morning. This plan is no different.

Brisk walk, run slow… you can do this.

[JetsNanna Graduate]

The program works for the overweight and unfit (& ageing) as long as you follow the plan. Don’t rush it, don’t try and run before you can jog and think about hydration etc.

I graduated in August 2020 - I am still overweight but am much more toned. Thanks to the plan I now run 5k at least three times a week and feel *SO* much better in almost every way than I did before C25K.

I’m confident that links to pre run and post run exercises will have already been provided by others so I shan’t comment on that other than to say “Make sure that you do them!”.

Good luck with your journey 😊