Couch to 5k, can you do it if very overweight?

[CJubb1978]

I need to lose around 5 stone, I used to run a lot before having kids and would love to start again but not sure if I need to lose some weight before starting again with the couch 2 5k programme? Have no health issues, thanks in advance x

[coonbug2]

I have been told you can but don't know for sure. I will have to keep an eye on your post as I have never been a runner, need to lose just under 7 stone and have been told that running is the best form of exercise. I've got as far as downloading the app. Good luck with your running x

[CJubb1978 in reply to coonbug2]

Thank you for your reply am going to give it a go will let you know how I get on, good luck with your weight loss journey xx

[Anna999]

Hi there, there is a couch to 5k forum, there might be others on there with a better answer to your question. From what I have read of others it is designed for people who are very sedentary and /or not run before so you should be OK. Just listen to your body, it should be hard but you should not be getting any severe pain. Good luck! 🌸

[OlsBean]

The program is designed to take you literally from an unfit non running couch potato to being a runner, most people can handle it but the point is that it starts off very slowly. You can repeat Weeks if you feel you need to until you feel ready to move on.

Obviously being overweight can bring its own complications, additional stress on joints and bones being the obvious one. A good, correctly fitting pair of running shoes for your gait can help reduce this as can also the type of surface you run on, flat firm grass or a professional grade treadmill with suspension would be best.

It's very different to give you a concise answer because it really depends a lot on individual health, we see lots of overweight runners over the C25K community that pass with flying colours likewise there are lots of skinny runners who struggle.

You could always give it a go, it's cheap after all, if you feel you then need longer to complete it or you pick up an injury, then take a step back until you've lost some weight and try and again.

Good Luck.

[rmnsuk]

I completed c25k whilst obese. I still have 30+ pounds to lose. I now run 30 minutes 3 times a week and more. You should be OK with c25k, but as already stated, listen to your body. I'm sure you know that you will ache, and that's all about getting fitter, but if your knees/hips/ankles etc hurts then be very careful. The last thing you need is an injury, and weight probably increases the risk. Treadmills are generally easier on the joints apparently, as is running on grass.

You will get more extensive help by posting on the c25k forum.

[Arthrath 7lbs]

If you are worries about your joints you could start with week one and where it says to run do a VERY brisk walk and see how your body responds after doing this for a week. If all is well up the 'run' bits to a jog. Listen to your body and go from there.

I wanted to start but didn't get passed day one I think it was too big a shock for my body. I plan to give it a go again but brisk walking until my body has got over the shock.

[CJubb1978]

Thank you so much to everyone for taking the time to reply, all your comments have been really helpful and have decided to give it a go but give myself as long as I need to get to 5k. Thanks again xx

[Cavo1989]

Hi I started c25k when 24 stone I've lost 2 and sometimes I have a week off and have repeated run 2 of week 6 as didn't do any over xmas but you can do it. Obviously check with GP if you have any health issues first but if you feel ready then go for it sometimes it's a psychological thing and you need to think bit more positively so go for it if you feel your ready