Couch to 5K
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Starting this 3 stone overweight Is it "doable", can't do much impact due to pelvic joint probs following twins, aged 50, BMI 30 plateauing!

Have lost 1 1/2 stone last year, had personal trainer but change in finances means I can't afford anything. Going to NHS dietician sessions, calorie counting on nutracheck, but need to get shifting on the exercise front as 1450 cals just maintains my weight.


11 Replies

Very do-able.

Take your time, be realistic, stick to your "plan" (but not religiously!) and have confidence that you can do it.

Don't let anyone tell you that you can't lose weight and become fitter.

The formula is very simple, isn't it?. "Eat less, move more, repeat..."

You've done the difficult part already - starting



Eating less food doesn't cost a penny! You just need to keep up motivation.


I would check with your doc that it's okay to start, because of your pelvic joints, and if he gives you the go-ahead, go for a 30 minute brisk walk before starting the programme. Then you'll see if you're going to be able to manage week one.

Week 1 is a 5 minute walk, then 1 minute of jogging followed by one and a half minutes walking, repeated 8 times, and then another 5 minute walk.

If you manage that straightaway, you're off!

If not you can work up to it, and then you're off!

You can repeat runs as often as you need to, just follow your instincts and 'listen to your body'.

Good trainers make a big difference, apart from that you don't really need anything, maybe a sports bra or something similar.

This is a very supportive forum, any help you need you'll find here!

Happy running! :-)


I was about 6 stone overweight when I started c25k, with recurrent plantar fasciitis, dodgy knees and a dodgy back that meant impact exercise was out of the question. The key things I found were to go slow, wear a supportive bra and good supportive, cushioning shoes. If you jog barely faster than you walk then the impact isn't really different - Laura makes a point of telling you not to bounce when you run at one point in the early weeks - and if you can run on softer surfaces such as grass or trails, that's even better. If you can walk okay then you should be able to do c25k, just take it slowly. There's no need to run fast and you will feel the change of action from walk to run! Best of luck. :)


Thanks all, now I just need kids to show this technophobe how to work the ipod :) and I'll be off. Live opposite a wood and park, so no excuse really


Good luck with it ... like you I am also overweight ... 19stone and a size 22 ... and I started Week 6 on friday, so yet you can do it ... but get some good running shoes ... I used old trainers for the first weeks but by week 4 needed better support, so have some shoes that stop my feet turning in and thus I don't put as much stress on my legs. keep your pace slow...don't race it ..for me this only clicked in week 5, when I needed to get up to 8 minutes, by slowing my pace I made it.

Happy running :)


Thanks, just off now, no ipod, so written it down on back of hand for now :)


I'm back. Where are all you runners then? 2 dog walkers, gave me a wide berth :), last run was hard as feeling slightly sick. The look on DS face when I staggered in was priceless. He asked where I'd been and when I told him "running" he was rendered temporarily speechless! He did help me with the stretches though, as he's a sports nut, then asked whether any of his friends had seen me :) no worries, they're all still in bed, and I got round park before the football crowd turned up. Next run on Tuesday after work, will have to be on pavements as will be dark when I start. To save space on here, how do I start a blog?


There's a tab near the top of the page 'write a blog' (where it appears depends which page you're on).

Loved the bit about the response to you saying that you'd been running. Brilliant.

If you feel a bit sick at the end, it suggests going a bit slower might help (yes, you can run as slowly, or even slower, than you can walk! I did, and I've completed the whole programme and am so much fitter for it.) Congratulations for getting out there - that first run was the hardest of the lot, I think. :)


Cycling is also really good low impact - all I could do when a stress fracture of my ankle last Aug turned me back to a couch potato. Still not able to do Laura's podcasts but up to 49mins varied cycle, treadmill, stepper/cross trainer and rowing in gym, so hope to be back soon! Good luck with your weight loss, just don't give up! :-)


Have faith, talk to the medics and if they ok it take it very slowly, do each week twice if that's what feels right.

I'm 54 with a BMI of 29 to 30 and a number of back/hip niggles because of somewhat hyper-mobile joints and old injuries;I did W8R3 this morning.

For me the benefit so far is feeling healthier and fitter rather than weight loss, although I have lost a couple of pounds.

Good luck!