I am keen to start running but am very overwei... - Couch to 5K
I am keen to start running but am very overweight. I have had comments that I am too heavy to run and I should swim, would appreciate advice
I don't know who has made these destructive comments about your ability to run and I don't know how heavy you are, but I suggest you give this program a try. It works. Maybe if you are very overweight (what does that mean? 10 Kg, 50Kg? It is all relative) you could ask your GP first. I am convinced that slowly but surely you will get there -- I -- we promise. This is a great community, people will encourage you. Please give it a try. It'll be hard at first but you will not look back. GOOD LUCK Bumpsaway.
Hi Bumpsaway. Firstly, was it your doctor who said you were to heavy to run? If not, then why not ask your doctor? If you listen to the week 1 podcasts they involve 60 seconds of running/jogging (not really sure what the difference is?) 8 times. I'm sure I've read on this blog that lots of people started by simply walking faster during the 60 secs then building up to jogging some of them, walking faster others. This way you are building up your fitness gradually. It doesn't matter how many times you repeat week 1, you go at your own pace through the programme.
Once you start exercising more you will feel so much better about yourself and this will encourage you to think more positively about other aspects of your life like your diet. It's taking control of your life and it feels fantastic!
Sorry to rabbit on, but I love this programme and you will too! Good luck and I hope to read about your progress!
P/S Swimming is really good for you too, why not build up to both?
Hello and welcome. I started this programme myself at about 3.5 stones over the top end of my bmi, after reading about lots of fellow Weightwatchers doing it on their community forums, many of whom were several stones overweight when they started.
It is a good idea to check it out with your doctor but subject to that then there is no harm at all giving it a go. Assuming you are of the female persuasion, invest in a good sports bra, the best trainers you can afford and away you go.
Most "experts" say losing weight is 80% diet and 20% exercise, but if you are anything like me exercise will help you tone up, lose inches, and feel a lot more confident in yourself too.
Good luck.
Thank you so much for your positive responses. I think the walking faster and building up to running is a fantastic suggestion. By the way it wasn't a doctor so I think I am gonna go for it. I am going to get up early and run in the dark.... to begin with. Ha. I am going to download the podcast today and get ready to run tomorrw. I am really excited to get started. Will keep you posted. I am 5'2" - 15st 10lb - so heavy!! Can't believe I let myself get into this mess - head in the sand and mirror avoidance. Have definitely turned a corner and it feels good. Thanks again. :o))
I was a bit concerned about your comment about running in the dark. You need to stay safe so go for a well lit area and carry a mobile.
One of the things we've all learned is that to start with you feel very self conscious and then you realise no-one gives joggers a second look. One thing I did which you might try is to start going out in comfortable but "normal" looking clothes e.g. track pants and a sweatshirt. Once you are addicted you might want to get some proper running gear. Decent running trainers do make a difference.
Go for it. You'll surprise yourself.
Absolutely! Everything they've said.
Go for it. Not only will it be physically good for you but I guarantee it'll do wonders for your confidence as you reach each achievement too!
I would suggest getting the ok from your doctor before embarking on the program, just for safetys sake. But I'd imagine any doc would tell you to start off slowly and build up at your own pace anyway.
And yes, it's not a race. Go at your own pace. Repeat weeks if you feel necessary. It's YOUR plan!
Please as others have said be careful in the dark also. If the streets are quiet keep headphones in just one ear so you're more aware of what's around you. Wear hi vis and stick to well lit areas.
Most of all though, enjoy it. It's a great feeling to surprise yourself, doing something you never thought possible.
Good luck and keep us posted on your progress. 
The only things I can add to the good advice above are:
1) Invest in a good pair of trainers early on to protect from injury and invoke your mean streak as an extra motivator (I paid xxx for these trainers ... I'm going to get my moneys worth out of them)
2) The programme officially takes nine weeks ... it will probably be more like nine months for me but SO WHAT .. this is a new habit I'm trying to develop not a silly crash diet. Don't be in a rush. Allow yourself a few setbacks .. just keep trying.
Why not swim as well? The rest days are rest from running not "go back to the couch" days
Good luck
I think it would be a good idea to start on a weekend. Getting up early when it's dark and cold could make you loose heart and not get into doing this especially when you have had someone already make negative comments to you. Swimming is also good exercise but you really can't beat running for weight loss.
You've had such a lot of good advice here bumpsaway so go for it. One nice little tip for you as a person losing weight, take out the tape measure and make a note of your measurements:-
Bust, waist, hips, thighs, calf muscle, ankles (if you want to) and upper arms. Now no more measuring for at least a month, then check again, you will be very surprised and delighted with the outcome. Wishing you all the best for your new exercise programme.
Hi bumpsaway... I'm 6ft 2" and was 21st 7lb (or was it 6lb?) when I started this course...I've been doing it for 6 weeks ish, but am on week 3. The first ever day was a killer, do it as slowly as you need to as it truly inspires you to carry on... It is tough, but it should be...
I'm now 19st 9lb, and although the runs are getting harder, I'm getting lighter, and the two are kinda balancing each other out!!
Most important thing is to listen to your body, it's gonna be a shock to the system, but it will recover, and sometimes it is best to extend the recovery to avoid stresses and strains.
You can do this! celebrate the wins, analyse the losses and believe in yourself.
Oh and buy some decent trainers...I'm sure they've helped me to avoid some injuries....
Thank you all so much for your positive comments, I am really excited to begin. You may be right about running in the dark, I may rethink my strategy. I am also going to take measurements which will hopefully be a brilliant motivator. Your encouragement has given me the confidence to definitely start. Thank you everyone. :o)) x
Good luck - cant add any advice but seriously you can do it! I started this programme about 12 weeks ago for the third time - had never got past week 1 before, and am about to go out and do week 9 run 1 - if I struggle today it'll be easier on Tuesday!! The walking then walking faster is good advice to begin with. Seriously enjoy how you feel when you complete each run/jog!!!
I'm not sure how you compare, but my Vital stats when I started C25K in June were:
5' 11"
227 lbs
that's 4+ stone overweight and registered as an Obese BMI and I struggled to "run" for 45 seconds
Today I am still 5' 11", but I now weigh 189 lbs (note that is still overweight) and today I ran for 44 minutes (6K).
One caveat though, it isn't the exercise (alone) that has helped me lose weight, for me the trick was MyFitnessPal and a pair of £14.99 kitchen scales. Being able to run is now the reward!
Good luck, if I can do it then anyone can.
Yeah, I'm another one!
I was morbidly obese when I started C25K. Most importantly I went and checked with my doctor before I started.
She gave me the all clear and I started (very slowly). I worked my way through C25K and used this as an "excuse" to start dieting. I've lost 67lb so far and feel younger than I have in years.
Don't let anyone put you off but make sure that you check with a health professional that it's safe for you to start C25K.
Hi, when I started this in April I was 24st @ 5' 7". I am now just under 19st and oddly still the same height
I started just walking for about 30 mins before I found this program, then once I started it was tough but I had nothing but keep going compliments from the Doctor.
As others have said, try it and see if its a fit for you, when it works it works well
I have been of the program for the last month, started due to illness then holiday but planning to restart this week assuming my knee lets me.
Just to add to what everyone else is saying, hubby and I are much heavier than you and are (slowly!) managing. For us its initial fitness rather than eight that has made the bigger differences. He is a fair bit heavier than me - but he's also over a foot taller, so his BMI is actually lower than mine (both in the 40+ danger zone). But because I'd been building up my fitness with regular (lower impact) exercise all year, where he had been more sporadic, he is actually finding it more difficult to advance than I am. But he is advancing.
Slow but sure – and listen to your body. Push yourself but don’t injure yourself and you will get there. Oh and give the person who said you couldn’t a slap. Size makes it difficult enough to improve your fitness without people knocking your ambitions!
I'm on week six, and have managed to carry on - so far! - without any delays or repeats. It was really hard going at first, but on Friday I ran for 20 minutes straight! Well, it was kind of like a shuffle at the end, but it was still faster than walking. My breathing is much better. Today I did week six run one, which once again had running and walking intervals. I was able to keep to a brisk walk in the walking intervals now, which I find amazing.
Weight loss has come in fits and starts. However, my watch is now loose, and I can now remove my rings without any drama. They say muscles weigh more than fat, so I'm not concerned about not losing weight one week to the next.
If you have health concerns, ask you doctor first, as others have said.
If you'll be out in the dark and have an Aldi near you, have a look at what they have in stock now. Last week they had winter cycling gear, but much of that can be used by runners. My store still had a lot of the stuff in stock this morning. Besides windproof tops and hi-vis jackets, they also had reflective bands with flashing lights (that you can also turn off) which you can strap around your arm or leg or attach to a belt.
I've had a few niggles with my knees, but that has got much better now that I replaced my arch support insoles from the thin ones I had in my trainers to the more cushioned ones I usually wear in my normal shoes.
I wish you all the best. Not only your health, but also your senses of achievement and well being will improve. I really appreciate not having to think about how long to do this or that and simply concentrating on the actual physical motions.
I started running 4 weeks ago and I am overweight by about 2 or 3 stones I haven't run for over 20 years and although I walk the dog, running was a long distant memory. It does work, I can't believe that by week 4 I am running for 5 minutes straight and 16 minutes in total. It is more of a slow jog, but it is faster than walking and that has to be a good thing, helping to raise my heart rate.
I am taking a week off as a I have a bad cold, but will be back on the programme as soon as I am better. As others have said just check with your doctor first to make sure it's OK for you to run. However this is a very safe programme and I have found it manageable, yes it's challenging when you start, but just follow the instructions and you will be fine. Good luck to you and I found it helps to plan a route that is fairly flat to begin with.
Hello I completely identify with you - as a similar short and tubby type but let me reassure you, I am now on Week 4 and doing fine. Was terrified of running for 5 minutes but it was ok. The gradual progression has helped, I have spent 2 weeks on each stage and also I have been doing the programme at my local council run gym. The treadmill is gentler on the knees and ankles so maybe this could be a possibility for you. Either way, good luck and sure your doctor will clear you.
Hi, I'm same height as you and only about a stone lighter and I'm in week six now! Never had to repeat a week and never not finished a run. You will be amazed at what you can achieve by listening to you body and having faith in Laura! I run early mornings on well lit cycle paths on main roads, but have my dog with me to feel safer. Good luck!
Just wanted to wish you lots of luck...go for it & enjoy it...
Tell 'em to F*** off ! Just do the program at your own pace and feel proud you are making the effort. Keep us updated, we are all supporting you 100%
Lots of good advice on here already. The only thing I can add is that when I see someone who is clearly very overweight doing something about it I want to just cheer and shout at them 'well done'. You'll be suprised how few people will either notice you or think poorly of you, most people that do notice will admire you for doing something about it.
And if friends are negative, consider that when you make changes in your life, particularly big changes such as this, it threatens the equilibrium of their relationship to you and perhaps their negative comments say more about their own fears and anxieties than anything to do with who or what you are. See it as 'their' problem, not yours and don't let it detract from your goals. Go for it, you can do it!
Hi Bumpsadaisy
I am on week two now and started my first week last saturday weighing 17st 7 but lost 3lbs on thursday at ww and am convinced this programme helped .
So just go and do it take it at your own pace .
One thing I have noticed is I am eating better too to help give me energy for my sessions.
