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Original poster

C25k for a fat 52 year old

72 replies

CormoranStrike · 31/12/2019 08:42

Bad stuff
Four stone overweight with dodgy joints and mild arthritis
Mild asthma
I hate running - genuinely think I would struggle to run for a minute

Good stuff
Willing to give it a go

How doable is couch to five k? Will I manage it? Can I genuinely become a 5k runner in eight weeks?

OP posts:
toasterstrudle · 31/12/2019 08:45

Its brilliant! I recommend downloading the app and then you can have a voice talking you through- I use Sarah Millican but there are others to choose from. Important thing to note is if you dont feel ready to move up to the next week then just repeat a week until you feel ready. Make sure you stick to the warm up walks and cool downs and also stretch! Listen to your body, it's ok to take a few days off to rest if your joints are aching. You'll feel amazing, do it!

HicDraconis · 31/12/2019 08:48

Are you me? 4+ stone to lose, dodgy right hip, asthma and I hate running. Will be starting C25K tomorrow!

I think I’ll be jogging on the “run” bits for a while though.

GiveItARestJosephine · 31/12/2019 08:49

Give it a go. Mild arthritis can be reversed, but at the least, strengthening the muscles around the joint will help. Repeat the weeks if you need, walk it if you need, but give it a go.

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Exercise & fitness Fitness
EmmaGrundyForPM · 31/12/2019 08:54

I in a very similar position!
i've thought about doing it but does it rely on you running every day? I live rurally and don't get home until it's dark. It isn't safe to run here in the dark (no pavements, no streetlights) unless I ran up and down the high street which I'd have to do several times in order to reach 5km! There is a town a few miles away I could drive to where it would be safe to run but I wouldn't want to do that every day after work.

so how often do you have to run to manage the C25K?

Original poster
CormoranStrike · 31/12/2019 09:01

Thanks for the honest feedback. I’m going to give it a go, I think

OP posts:
MissE6791 · 31/12/2019 09:02

I’m on week 7 of C25k. When I started I struggled with the 1 minute runs and now can run comfortably for 25 minutes (slowly). I am 2 stone overweight (age 37) and did find it hard on my knees for the first 4 weeks. My advice would be to go very slowly to avoid risk of injury. Alternatively you could start increasing your fitness with a lower impact activity like swimming or cycling first if it’s too hard on your joints. Best of luck, it really is rewarding. And have Sanjeev Kohli as your C25k trainer 100%!

CuriousaboutSamphire · 31/12/2019 09:06

Do you have a Local running club?

Chances are they run a few courses over the year. They are great support. I've done it twice and they helped me realise I really cannot run, so I walk. I used to be very spotty but have a few physiological issues that make it impossible, in the true sense. So I joined their park run as tail walker.

Best of luck however you do it.

TheNavigator · 31/12/2019 09:06

You are expected to run every second day - one run day followed by one rest day. And when I say 'run' I mean jog at whatever pace you can cope with. Better to go vey slowly and keep going than try and go too fast too soon.

The app is great, very encouraging. I love running at night. I live rurally and find I can run on clear nights on paths and tracks as your eyes adjust. On the road I have to stick to the streetlights as my DH is terrified I'll get bundled into a van otherwise!

I would say, for the first couple of weeks you will not be running close to 5k, so up and down the high street will work to get you started. Give it a go! Download the app, put your trainers on and see how it goes. Don't overthink it, just do it. What have you got to lose?

My last run of the app today - will finish week 9, but plan to keep it up (Jo Whiley is my run buddy).

TheBitchOfTheVicar · 31/12/2019 09:07

Run very slowly.
Trust it.
Try not to miss any days, as it's harder to get it back.

WizzyBee · 31/12/2019 09:08

Yes, definitely give it a go!

I did a Race for Life plan years ago which I think is similar. I struggled with the 1 minute runs to start with but it built up in a manageable way so you weren't over faced and always felt you'd achieved something.

I would enter a Race for life or something so you have a goal.

Park runs are really good too.

TheNavigator · 31/12/2019 09:09

I should add, I am 53 this year and have managed to the end of week 9. I run very very slowly, but I run - I work up a sweat and feel great afterwards. I don't weigh myself, but my clothes are looser and I look trimmer, even through the xmas indulgence.

TheNavigator · 31/12/2019 09:11

Another tip - rather than music I listen to a book. It motivates me to get out there as I want to know what happens next! You'll find what works for you.

Trottersindependenttraders · 31/12/2019 09:11

This overweight 40 year old has signed up at a local running club to do their C25K. I’ve also downloaded the app so I can do the 3rd weekly run on my own.
Like pp above says, I’m not going to overthink it - just going to put one foot in front of the other and see how I get on.

CalamityJune · 31/12/2019 09:24

Definitely do it! The best thing about running is how quickly you get better at it.

I would advise looking at a couple of youtube videos about running form that willhelp avoid injuries. I always seem to get shin splints just as I am starting to find my groove and then have to stop and it is tough to get back out there. The Run Experience has a lot of videos about breathing and technique. Some home exercises like squats and planks a couple of times per week will help as well.

ChilliandLemon · 31/12/2019 09:24

It’s not sprinting so don’t run too fast. Pace yourself, plodding is fine. If you get a stitch slow down. Doing it with a C25K group is a good idea as you run together, everyone and anyone goes.

AuntieStella · 31/12/2019 09:32

I did it at 50ish. It transformed ny life.

It was, before that, unimaginable to me that I could ever run. Unfit 'wrong' shape, several stone overweight, just plain didn't want to.

Diet followed by ting to run changed all that.

I've posted about it here ad nauseam. I do realise how irritatin gsuch posts can be. Not least because they were jolly irritating (in a 'well, bully for you but I'm not like that' sort of way). But it really, r ally is something you can do

My advice is to stick with it (repeat a week if you have to), seeing it as a necessary evil (that's what kept me going in the middle weeks - not enjoying it, but keeping dpgoing as it's good for me). Plus get a good bra from the very start, and decent trainers by about week 5

Mintjulia · 31/12/2019 09:33

Op, I didn’t own a pair of trainers between 18 and 48, when I started running. I definitely couldn’t run for a minute. 8 years later I can run 10k.

C25k is great but don’t get too fed up if you don’t manage it in the timescale they suggest. It took me about 18 months to run 5k.
Once I’d managed that, running Parkrun once a week made everything easier and I run 2 or 3 times a week now. I almost enjoy it Smile
Just don’t give up if you don’t hit an arbitary target. Running 10 metres more than the last time is still progress.

EmmaGrundyForPM · 31/12/2019 09:34

Thanks @TheNavigator

MotorwayDiva · 31/12/2019 09:35

@thenavigator I love the audio book idea, will be stealing that one. I haven't run for over ten years as I hated it. But I need to do something. Good luck OP

catlady3 · 31/12/2019 09:41

Totally doable, you're going to have an amazing time! Top tip from someone who's been there (and went on to run the London marathon, if only once and very slowly), slow down. It doesn't have to feel hard to make a difference, learning to pace yourself for endurance is where the money is. If you find yourself getting out of breath, slow down some more. Speed will come. (And once you're up to 5k, even if it's not continuous running, have a look at parkrun, it's an amazing community) All the best to you, you won't regret this I promise!!

Original poster
CormoranStrike · 31/12/2019 09:45

Thanks everybody. I’m going to go out at lunchtime.

OP posts:
Hellohah · 31/12/2019 09:48

Don't get disheartened, and realise your limits.
I did it a few years ago as signed up to do a 10k. I don't run 10k or even 5k in one go, I do 5/10 minute runs, 1 minute walking even now, 3.5 years later.
I have asthma and struggle with the cold in winter, with allergies in the summer etc so can't maintain the running.
Find what's right for you... Everyone tells me I should slow down my runs and I should to do a 5k/10k in one go, I have tried that and did manage it but it hurts my knees and I ended up injured with 3 months out.

Best of luck OP xx

babbi · 31/12/2019 10:27

Good you for !!
I wish you well ... it will be challenging but don’t give up the sense of achievement at the end will be amazing.
I never in a million years thought I could do it mid fifties ...

Good luck ... maybe think about joining the group thread on the health page ?

Original poster
CormoranStrike · 31/12/2019 10:30

Oooo thanks for that @babbi I will try to find it.

OP posts:
GiveItARestJosephine · 31/12/2019 10:53

One tip that's helpful for those with sore knees - if you strengthen your ankle and hip joints, then your knees move more smoothly and there's less pain. I use a resistance band tied around a bookcase leg for my ankle work and do lots of lying on my side leg work for my hips. It really makes a difference to my knees.