C25k for a fat 52 year old

[CormoranStrike]

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?

I’ve done it - day one complete. I couldn’t do the final run, my legs were buggered, but I am quite impressed I did it at all.

My run was barely faster than my walk though!

Speed is truly not important.

Well done for getting out and doing it. I did it this year and I’m still amazed I managed it! I am now hoping to progress to 10k this year.

Stick with it, repeat weeks as necessary (I did this a few times) and focus on the positives. Even a ‘bad’ run is practice for the next good one!

You can do it! I restarted c25k at the start of the year, and have loved it! I still run slowly, but I get out and run, and enjoy it.

I've also managed to lose 2 1/2 stone without really changing my diet.

Currently on 6 weeks rest with a broken foot though. I cannot wait to get back to running again!

Wouldn't it be a good idea to get your heart checked out first? With atrial fibrillation and heart failure, I wouldn't dream of running!

Well done OP! Easy does it!

Do it I’m older than you. I started it in August 2018 and could barely manage week 1. I did repeat a few weeks and got as far as week 7 and could run 3k before life the winter etc got in the way so it fell by the wayside for around 6 months.
I have gone for the odd run since then and restarted in a few weeks ago (from week 5) at the same time as I joined a fitness programme at my local gym. I’m now doing weights and circuit classes a few times a week.
I have done one 5k run myself and 18 months ago I would never have believed I could.

I just did the last run of the couch to 5k app today - go me! I don't care how slowly I run, I run for 30 mins and feel amazing afterwards. I am determined to try & keep it up in the new year.

Well done for getting started today, it doesn't matter how long it takes, if you put your trainers on and start running you are already doing better than before you started, so give youself a big pat on the back.

Thank you @TheNavigator and very well done to you too

I started this tonight too - nearly 50 and haven't run since school.

It was tough - but I already want to go again

I got to week 7 and had to stop due to severe pain in my feet ( I could literally barely walk ) I have arthritis in my feet and I think I gave myself a stress fracture. This was despite good running shoes and proper warm ups. But I'm going to try again in the new year, accepting I might not be able to run.but following the plan with brisker walking. Whatever I do it is better than doing nothing !

Run two today and I managed to run all of the stages - not fast, barely faster than my waking, but I DID IT!

Well done 👍🏻
That’s excellent news .. !
Hope you get to really enjoy it 😀
So beneficial to body and mind

Fantastic, OP.

It REALLY works. I could barely run for a bus when I started, but I stuck with the programme and was amazed at the results. As others have said, you can jog at walking pace, if you like. Increasing the speed can be done later.

Thanks all - quietly pleased.

Nearly 8 years ago I went out to do it. It was my 4th attempt. I nearly gave up during the first run that time, but I was determined.

I'm running my 3rd marathon next year. I did say never at one point, but running just kind of snowballed with me. I was only intending to run 5K a couple of times a week.

Oh and a 20 min mile is just as far as a 6 min mile so speed really is irrelevant. Good luck with the program.

Yes you can do it! Even if it takes longer. Just remembered to stretch afterwards and if you continue, get some supportive trainers and a sports bra.

Well done that's brilliant!! Agree with stretching, good trainers etc. Also remember if you go up a week and it's too much you just repeat the last week until you're ready to move up. Keep going!!

Thanks everyone

I'm a little older than you and although I've run 5k in the past I haven't done it for a few years and I've put on a lot of weight since then. I'm determined to give it another go and hope to start this weekend. I'll never enjoy running or be much good at it but I love how I feel afterwards!

Good luck!

I did it as an overweight 50 year old. I found it hard to start with so went very slowly and repeated week 3 and 4 lots of times. I try and remember that doing anything is better than sitting on my backside so no pressure. I still struggle on some runs (I do 3 a week for 25 mins). If I can't run constantly I do 50 paces running and 50 walking alternating. It still keeps my heart rate up but without killing me.

I really recommend the run walk method. Google Jeffing. Basically I run for 30 secs and walk for 30 secs. I can Jeff a 5k faster than i can run it.

Well done OP! My mum is older than you and have decided to embark on this journey too. Keep us posted on your progress throughout the month!

I went for a 30min run today - my first after finishing the app. I can't decide whether to keep using the app or just use the timer on my phone. It is nice for my book not to be interrupted by Jo Whiley, but I did miss her motivation.

Can anyone who has finished the app and maintained afterwards give any advice?

@TheNavigator, my advice on motivation is to find a group or friend to run with, maybe once a week. And/or sign up for a local 5k race - there are plenty in the spring. It might keep you going. If you prefer to run alone, joining Strava and getting some friends to 'like' your runs might be motivating? Or a fb running group - there are a few women's running groups and new runners are supported just as much as faster or more experienced ones.

I listen to audiobooks as I run (anything from 30 mins to 3hrs) but I periodically stop to commune with nature and just try to appreciate where I am and what I am doing. I take pics of beautiful things, occasionally posting them on fb. Or for longer runs I may take jelly babies and eat one per mile as a treat/sugar boost.

You can absolutely do it!

I have really, really crap lungs and I managed it. I was post surgery so I was very worried about everything, and I ended up doing each week twice.

My advice would be, don't worry if you need to stick at the same week twice. I sometimes missed the third run so I would repeat the week next week.

Also try and vary your running surfaces - park/hard - as it's easier on the knees.

Also some days it's just like running through treacle! But keep going as a good day is round the corner.

Don't forget to do calf stretches afterwards.

Re. keeping going afterwards, my best advice would be sign up to something! Go to your local Park Run on a Saturday morning, or sign up to a Race for Life / Inflatable 5km (currently 30% off - I don't work for them, I just signed up!).

I'm just about to start the programme again next week. Not sure who to pick, maybe Sarah.