EX C25K'er needing to lose 15kg

[Beek]

Had to stop C25K with Achilles tendon injury in March 2014. The treatment caused me severe back pain issues so as a result I have gained weight from 74.6kg to my current 79kg.

I'm T2D and need to keep blood sugars under control. This was much easier when I was running 6 to 10K every other day and I loved the effect the running had on my well being.

I currently weigh in at 79kg and I have just started the 5:2 diet plan. Problem with that is I tend to sabbotage myself once I have to make OH meals on fast days. We had a long talk about that issue last night and come to the arrangement that he will fix his own meals on fast days so I can forget him. (AND he will stop buying nice chocolate as a 'Treat'!)

I am able to walk about 3K now but I do get painful cramps in my calf muscle when I try. I can cope with the 'fast exercise' plan and wondered if just riding the bike on a static stand would help.

My motivation is pretty low at the moment but I know I need to do something.

Anyone else out there trying to start running again?

Any tips would be helpful! Orthopaedic surgeon has told me it's not likely I'll ever run again.

[toomumsey]

What about swimming ? its really good exercise but easy on the body cos the water takes all the weight and if you do lengths you burn alot of calls 😊

[Beek in reply to toomumsey]

Hi toomumsey,

I've found three daytime sessions at a couple of local pools so it's time to plan my week to include them. I can get to them on the bus so that will be great.

I intend 'running' and walking in the shallower parts to start with and then do some serious lengths workouts. Thank you for replying!

[AvatheGardener 7lbs]

Hi Beek

I'm so sorry to hear about your injury- Achilles' tendon damage is owchy. You were running an impressive distance for fitness! Well done on that front... I haven't made it past 6km yet and plantar fasciitis is threatening to put me on the IC too.

Have to say I'm impressed that you can stick to the 5:2. It's whatever works for you, I guess! I have a friend who lost weight and kept it off using 5:2. I tried it but could only think about food on fast days... Essentially viewed across a week it's a calorie lowering but focuses on two days. Again, if it works it works! I have lost over two stone to be roughly the weight you are now ( I'm 174cm tall) but that's since January so not exactly rapid, nor steady, weight loss!

In terms of returning to exercise, have you thought of rapid walking then jogging in a swimming pool? You look a twit but you get to exercise without gravity causing problems. It's something I'm considering now that plantar fasciitis is threatening my running and frozen shoulder is preventing swimming/cycling...

Anyway chin up, you can get some exercise back... Another thing to consider is fast walking, or indeed Nordic walking where you use your arms as well... In terms of trying to lose weight, this is a difficult time of year but there are some traditional healthy snacks around as well- a bag of 'mini easy peelers' ( small clementines I think ), dried fruits or winter compote, nuts that you have to crack open...

Mostly though don't beat yourself up , that's the biggest battle I think!

😀

[Beek in reply to AvatheGardener]

Hi rainshine,

Thank you for your suggestion of looking a twit. I'm past caring about looking a twit - after all I did C25K for long enough and looked a big twit then I know 5:2 will help me. My son and DiL both lost a couple of stones doing it. My DiL is much more disciplined than me though. She's great!

I hope you manage to stay off the IC. Keep your spirits up!

[Gonti 10 kg]

Hi Beek, this sounds really tough. I don't know but maybe some of the lessons I learnt might be helpful. I also injured myself badly doing the c25k program and like you I had to completely rethink exercise routines while struggling with basic mobility, decline in energy, spirits and things like blood sugar. Like you I won't even be running again and worst of all is no hiking.

What worked for me was mainly trying lots of things and dropping things I don't like. I think you should try the interval training and static bike stuff. If no good try something else entirely. I ended up with

1. A wonderful circuit class twice a week run by the NHS for people with lower limb injuries.

2. Swimming -weekly intense training with a adult swimming group plus practice sessions -once I got some technique swimming delivers the same endorphin punch as running.

3. Weight and flexibility training especially upper body and core stuff. There is a learning curve but after one or two sessions there is some health benefit and after several months of two 30 min sessions a week I can lift more than my own body weight and I have lost far more inches than body weight. I feel much more positive about my body than at any time in my life. Blood sugar levels and waist measurements are now both in safe levels.

4. Cycling, where I live there is an all womans cycling group that does easy scenic bike rides with stops in pubs and cafes.

Enjoy 🏊🏃🏼🏄🏻🎶👯🚴🚵🏾⛸🏋🏽🏇🏽🏹🏸🏓🎳

[Beek in reply to Gonti]

Hi Gonti.

I don't know - we do this exercise with great intentions of improving our fitness and well being and just end up crocked!

I am planning on doing the water running and looking a twit (See above).

I am also looking at Strength and Flexibilty which I can do by briskly walking on the spot indoors to warm up, then do it in the house.

I am seeking out a Breeze group to join but that's proving difficult to find. I think I need to pop into the local cycle club for more information.

By eating minimum carbs I should be able to control Blood sugars too.

I loved the running and it made me feel so laid back!

At the end of the day it's all up to me - nobody can do it for me.

I hope you are now injury free, and thanks for the tips.

[Penel]

My local pool runs some Aqua-fit classes, aerobic style exercises on water, which are a great workout without damaging joints etc. Perhaps have a look at magnesium spray to help with the muscle cramps.

Good luck with the 5:2 diet. Intermittant Fasting seems to be a successful way to get your blood sugars under control. Have you seen the recent BBC program "Doctor in the House"? The health improvements in the Type 2 diabetic were impressive.

[Beek in reply to Penel]

Hi Penel,

Yes I did see that programme. I also made my husband watch it too because he has a great tendency to sabotage my efforts by buying posh chocs when he knows I am trying to lose weight. He says he likes me cuddly. That's all well and good but it is not good for my health but I think he's got that message at long last.

I did go to an aqua aerobics class for a while and it did not cause me any more damage so I have booked a few sessions. Doing that as well as running in the water on general swimming sessions should help me. It's all a question of keeping the old mojo going!

I didn't know about magnesium. It's actually the joints that get very painful.