Hi all
Long time lurker, first time poster. After some advise, I have recently i’d say over 3 or 4 months piled on weight and now weigh 17st 😬 (I’m 5ft 6 and 45 yo) My question is am I too heavy to start C25k in relation to joints etc? I am keen to start, but don’t know whether to lose some weight first? TIA
I'm not a doctor and your GP can give you individual advice based on your medical history rather than just your BMI so please bear this in mind with everything I'm going to say .
People of all shapes and sizes have started Couch to 5K but your best chance of completing it comes when you are already reasonably active to begin with. It's generally suggested that you should be able to walk briskly for at least 30 minutes before you attempt the program. Also, strength training will reduce the risk of running injuries. If you work on reaching these goals you will be in a good place to start C25K.
In the meantime I would advise you to see your doctor to find out whether there is any underlying cause for your rapid weight gain. As we approach our middle years things in our bodies slow down, it's a time of fundamental changes especially for women. If your doctor does blood tests they can eliminate some possible causes of weight gain eg low thyroid function (as a non doctor that's the only one I know 
). I'd hope that they could also offer you practical help to lose the extra weight.
From a brief google there seem to be a lot of positives about running when you are bigger, but from personal experience if I am even half a stone above what I like to be I really feel it in terms of the effort I have to make. The idea of running while carrying the equivalent of a big backpack of extra body weight is absolutely daunting, kudos to anyone who manages it.
All the very best of luck, we are about to enter a new year and if you make some small changes now there is every chance that you will have graduated C25K by this time in 2025. Now there's a goal
Let us know how you get on
Absolutely the same suggestions as Yesletsgo
Make sure you can walk before you can run. Are you able to do a brisk walk for half an hour? If not, perhaps try one of the other forums here like "Active 10" for advice on how to get a bit of basic fitness ahead of tackling Couch to 5K.
And if you are in any doubt whatsoever, check with your doctor ahead of starting any exercise regime. A quick MoT before you start on the journey.
I started the c25k back in the summer and struggled with old injuries and got ill. Since then I lost 2 stone and felt better so decided to give it another go, much easier with that extra weight gone and have been able to not aggravate old strains. I'm now at the end of week 8 with only one more week to go and I know I can complete it. So my advice would be to try and loose a little first as you may find it more achievable. Good luck, you can do this
TLDR: No.
I'd agree with the suggestions that if there is no obvious dietary/activity/medication change behind a recent weight gain that there is merit in consulting your GP practice (you may find yourself triaged to a practice nurse which is OK, or an HCA, which isn't, for this purpose) There's another reason for you to check in with professional services, besides the highly unlikely possibility that running genuinely isn't appropriate and that is that your BMI may well open the door to all sorts of support which you may find helpful.
I would very strongly not agree with the suggestion that people who can't do a 30 minute brisk walk shouldn't be starting C25K until they can.... because (and I have said this many many times) I would still be waiting to start C25K and instead I have 12 happy years of running under my belt (and my belt is looser than it was when I started and that's a good thing for me) Running and walking are not the same thing. That Active 10 app not infrequently reckons I am not walking briskly... when I am running! (Yesterday I had a choice between walking and running... couldn't face the walk, did the run)
So... what's actually important: why you are interested in doing the C25K programme, because there are some good reasons and some bad reasons... doing it to punish yourself for being overweight? Surprisingly common! Doing it because you think it will be a quick weight fix? By itself, the activity involved in C25K isn't a route to weight loss. However, the structure and empowerment it provides certainly supports weight loss. By the time I completed C25K I was overweight and no longer obese, and had changed shape and eventually I achieved and remained at a healthy weight for quite some time. I note that now I am not running so much, it has crept up... but still well below where I started.
So my view is... don't wait. If running is something you fancy trying, do it. Wear whatever you feel comfortable in right now and perhaps slightly less than you think you'll need, because you'll get hot. Do the actual programme, don't fiddle with it - so the warm up walk at the beginning and end (which do not need to be brisk) are important for your joints, do not run on consecutive days, take it slowly, don't measure distance or a pace, those are not helpful or relevant - just do as you are told, maintain a running motion in the run sections (however ugly it gets and even if you are pretty much running on the spot to get to the end of a run segment) and maintain a walking motion in the walk sections. If you find you can't... walk the rest of the session and then aim to equal or beat that next time... don't stop and start. If you do complete the session even if it felt really tough, the programme already has all the repetition you need built in, again, don't be second guessing because you can't mentally handle the possibility of 'failing' a session. (Many of us will say that Week 1 is the hardest and that's not just 'hard to start' stuff)
Good shoes will be helpful but I don't think you necessarily need great pillows under your soles - consider treating yourself to shoes as a reward for polishing off week one. I would also look at your options for running surfaces and if you can avoid pounding pavements, that's great. The programme does not require you to do stretches before or after - you'll get people who say they are vital, I am not one of them. But bear in mind the value of strength and flexibility work more generally to support your running and support your joints.
(BTW I always run with my backpack on - I need my kitchen sink close to hand at all times 😆)
Enjoy and keep us posted!
Agree on "the activity involved in C25K isn't a route to weight loss". It can help in conjunction with other things. I cut down on stodge and grazing on biscuits. Getting up to a certain minimum duration of activity over the week was when I started to see myself get leaner.
Inactivity and eating more over the summer got me back to the weight I was before running. I'm slowly trying to get back to my preferred weight. 2kg down, about 4kg left.
And also agree on not getting over-cushioned shoes. Ultimately they'll teach you bad habits with heel striking and landing badly, which is bad for your joints.
Week 1 was very hard on my first attempt at C25K (it took three attempts spread over three months before I progressed beyond Week 2). I thought I was reasonably fit back then but I definitely wasn't.
Take it slow and steady, you will get fitter and lose weight as you go.
Good luck to you keep us all updated 👍🏻
I started all this at 60 and was 4 stone overweight. I really struggled and walked far more than I ran. However regular exercise (walking or trotting) gave me the incentive to lose weight as I started to feel fitter. Now I’ve lost the 4 stone it’s much easier to run and walk and keep it up. I really believe weight loss starts in the kitchen and exercise is good for the mind as well overall fitness. If you can walk briskly for 30 mins you will probably be able to tackle the programme but be prepared for good and bad days and always listen to your body. 7 years on it was worth all the pain - but I’m not much faster but I am much fitter. Good luck
Hi there, I would like to share abit of my journey with you hoping it might help. Please always seek medical advice as i am not a medical professional. I started the C25K quite a few years ago as i was very tired, unhappy and medically unfit in the body that i had, almost abused with my eating problems. When i decided enough was enough, i firstly started the basics which was to walk at least 5k steps a day. Each time that becames easier for me i upped the steps until i could easily walk 10k. Then i started my C25K. I did the run walk method and yes, i would feel abit achy after the sessions but my body adjusted to running very lightly and walking when it needed to. I was just under 20 stones and im 5ft 2.
I have come down to 88kgs and where i would run 19min miles, with the help of my C25K, i can easily and happily run 10, 11 minute miles. Yes i still have a long way to go, however im taking my tme to do this right. I have incorporated strength training which is a Godsend. I hope this can help you in some way.
Good luck and i hope you get to your desired destination! I
Should I lose weight before starting this program?
I'm New & Enthusiastic! (but am I doing too much?) 
10K. I am speechless 
How am I so unfit? 
