Weight Loss NHS
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Couch to 5k

I started off on my couch to 5k and actually enjoyed it, I had the podcast in my hand and benefitted from the motivational tips the girl was telling me. BUT I coped with week 1 but when I started week2 my knees were killing me. Walking was fine but as soon as I started on the 2 minute run I just couldn't. I swim and do Pilates and cycle ( not Chris Hoy style , just gentle cycle to work!)

So one reads about stress on knees do you think the 80 kilos bouncing down on my knees was doing me more harm than good?

3 Replies

Hi there! I'm currently about 80 kilos and I did the couch to 5k a couple of years ago now and can still do a 5k just about! I think running on that weight probably isn't good for joints in the long run but doing the programme to help with weight loss probably won't do you any long term damage. Your aches and pains are normal - they're probably just because your body isn't used to that type of exercise. Age may also have something to do with, but I don't know how old you are!

All that being said, running isn't for everyone. If you swim and cycle then that's excellent exercise too! If you feel more comfortable with that, then why not stick to it? Don't turn exercise into more of a chore by doing something you're not enjoying that much and that is hurting you!

Hope that helps :)


Hi i think any form of exercise can put pressure on our joints especially when we start out, walking used to be a struggle for me. Maybe redo week 1 to give your body a chance to get used to it. Take it at your own pace as everybody is different. Once you feel fitter and start losing weight it will get easier.

Good luck and keep up the good work


Good well fitting running shoes, ensuring you have the correct support for your individual gait type will help no end. The type of surface you run on can also help, firm well formed grass, like a flat sports field might be easier than tarmac, treadmills are also good because the running beds usually incorporate a suspension system.

Listen to your body, if you feel that running is detrimental to your health then stop and find an alternative lower impact form of exercise. Exercise is not critical to weight loss, so as long as you have your diet right you will continue to lose weight, exercise for health and wellbeing and in order to do that find something you enjoy but just as importantly something that is pain free! :)


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