Is this suitable for particularly hevay people?

I'm 18 stone and 6'2 I’m looking at trying to lose weight, exercise and reduce my chance of heart problems and other associated medical conditions.

What I’m interested in is this programme suitable for someone of my build and has anyone of a similar size tried it and there recommendations? (e.g follow 1-9 or try week 1 twice etc)

13 Replies

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  • Herewego......

    this programme is not going to make many of us athletes, what it does do is get us out and fitter than we was before we started.

    We all go at our own pace, one that we feel we can reasonably do, even if it is just walking faster than we normally do to start with.

    Providing you have no underlying health reasons why you should not run, then give it a go, it's cheap and there is nothing to lose (other than a bit of weight)

    browse this community, you will see lots of advice and every one is very supportive.

    So......give week one a try and let us all know how you get on.

    Good luck to you :-) :-)

  • Hi there!

    It's great that you're trying to get fit and slim, well done! You'll get healthier but also happier :)

    I would say (though of course I'm no expert) that running puts a fair amount of strain on your joints, and that it would be a real shame to hurt yourself when you seem so keen.

    Maybe the best would be to try and lose some weight first, by dieting and doing some gentle exercise (swimming, walking, cycling would all be great!), and then when you feel more confident start the programme.

    Starting running could be your reward for your first efforts!

    I hope this works out for you, good luck and hope to see you soon out jogging! :)

  • Hello herewego! :-) Many have started with C25K walking/brisk walking the program instead of brisk walking/running. Some will complete the entire 9 weeks walking, then start it again adding the running. As far as running, anything over a brisk walk will count. The goal is to build stamina over the course of the program. C25K is designed to work for all body shapes, sizes and fitness levels. A visit with a physician may be a wise choice just to make sure your body is ready to add some exercise into your daily routine. Good luck to you and even if you choose to walk it first, know that you are welcome to come blog about the experience. :-) Gayle

  • There are many C25K'ers who have started this programme with excess weight to lose, I was one of them. As gdeann says check with your doctor first that way you will be guided by the experts. If you get the go-ahead I wish you luck and don't forget to keep us updated on your progress.

  • Hi herewego - good name, by the way - if it reassures you, I started the programme at 19.5 stone back in September and I'm now 17 stone 3lbs. I'm 6", so, in BMI terms, I started at a higher number than you will!

    The programme works and I'm sure you'll feel fitter and happier as a result of it. For peace of mind, do check with your doctor, and don't forget to look at your diet too. Good luck!

    Brad

  • Oh, PS - I started at week 3 and repeated week 5 twice as I'd been doing some short sprints for a while as part of my normal gym routine.

    I hadn't lost any significant amount of weight before starting C25K - I'm now regularly running 6-7km, and over 25km per week, so if I can do it, anyone can!

  • HI AND WELCOME LETS START BY SAYING I HAVE TODAY FINISHED WEEK ONE IT WAS REALLY HARD BUT GOOD AT THE SAME TIME MY SON IS RUNNING WITH ME FOR SUPPORT BUT THE TRUTH IS I SAID THE SAME AS YOU !!! AS I AM 50 YRS "YOUNG" 5ft 8in AND 20st 6LB AND IM GOING TO GIVE IT MY BEST SHOT JUST TAKE IT EASY EVEN IF YOU WALK SOME OF THE RUNNING PARTS IT DONT MATTER AS LONG AS YOU ARE MOVING IT ALL HELPS GOOD LUCK AND DONT WORRY WE ARE ALL HERE TOGETHER FOR YOU

  • Hi herewego, I started this programme at 17st 7lbs and am 6'1. I'm now in my graduation week and run my last 30 minute run tomorrow night. I've lost a stone and a half so far and am still losing each week. If you had told me at the beginning that I would be running for 30 mins without stopping I wouldn't have believed you. The programme does work and is suitable. Believe in yourself and have faith in the programme.

    Hope this helps.

    Rich

  • Hi herewego. I think it is amazing that you are doing something about it. Does it matter if you have to repeat weeks, or runs - definately NO!!!!! It may be a struggle but actually getting out there and moving will boost your confidence in your ability to do it. I have just over 2 stone to lose and suffer from depression and anxiety. Nonetheless I am just about to go out on week 4 run 1 - I can't believe I have stuck at it this long!!! It is really addictive and has done so much for my own self esteem and I am feeling happier and my mood has been lifted! Go for it, and keep us updated on your progress x

  • Hi ... I'm midway through Week 4 and pretty overweight. I only go for a jog once to twice a week (kids, work etc) and because I want to find each program straightforward before moving up to the next one, I end up doing each one 4 or 5 times rather than just 3. So it's taken me months, not weeks, to get here. But you just do it at whatever suits you. Personally, I think that if you're heavy and unfit, to suddenly go out for a jog 3x per week and ramp up to 5K in 9 weeks is perhaps a little too optimistic. It certainly would be for me and my knees. But I feel fine doing it at my own pace. And I actually enjoy it. Really good luck to you!

  • You will only know if you have a go. Get some decent running shoes as that will help. You could start as someone else suggested - doing the whole programme as slow walk/ faster walk ( for the running bits). That would get you gradually doing more brisk walking three times a week.

    Or just start and take it carefully. There is absolutely no reason why you can't repeat weeks 2 or 3 times to help build up fitness and stamina - and then move on to the programme for the following week.

    You will amaze yourself - the biggest battle for many of us who've done this has been to believe that it's possible - but this is a very sensible, gradual programme designed to increase the amount you exercise.

    And if you need a bit of inspiration look at this guy who started with a similar c25k

    c25k.com/ben_video.html

  • I'm 6'3 and have suffered for years with mobility, back and joint issues made worse by the fact that I was extremely over weight for a good decade and I mean overweight (in excess of 30 stone at heaviest, I'm now just a little over 14 stone). After a recent MRI scan the Neuro surgeon I'm under said I had the skeleton of a 75 year old (I'm 45).

    I never thought I would be able to run 5K but I have and without much issue (I do my graduation run tomorrow all being well). It's not been easy, I've had some problems, knee, hip, groin strain, all the usual like most have had, but I've worked through them, just like everyone else has. I doubt because of irreversible state of parts of my skeleton that I will ever be a marathon runner but I am hoping I'll be able to regularly run 5-10K.

    I would say at 18 stone you'll be fine, a good pair of running shoes will help, also if possible you could try running on a Treadmill that has a suspension system these help reduce the impact on your joints or alternatively firm grass as opposed to road/pavement could help. I also have a hot shower before running and I spend sometime stretching/warming up and this has personally helped me.

    You can do this, trust in the plan and it will not let you down!

  • Hi!

    I started the programme at 17.5 stone (5ft 8 woman), roughly 7 stone overweight, and I have just finished the 9 weeks. I have not repeated a week, but I am slow and haven't pushed myself in terms of speed.

    I run on pavements, and have proper running shoes. I also stretch out at the end, which I hope is helping me stay injury free. Interestingly, Laura doesn't mention stretching after a run.

    Most importantly, listen to your body - it won't thank you for pushing it to pain (though you will probably feel uncomfortable, if your experience is like mine).

    Good luck!!

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