C25K - did anyone manage it in 9 weeks?

[vivariumvivariumsvivaria]

DS13 wants to do park run. He's been doing a scheme where you say you will run "x" distance in the month and they send you a medal.

I want to be fitter, I am on medication for blood pressure and am a good 5 stones overweight. I previously stopped C25K and did walking instead because my heart rate wasn't safe (that's how the BP was picked up), but, I feel much better on the medication.

If I lost weight I'd not need the medication.

There is an online 5k run for Easter - but, it seems impossible. DS would love to do a training programme with me, and in lockdown it's even more important to be fit. I don't want to sign up and let my son down - is 9 weeks to go from not just the couch but from being unwell because you are so unfit, realistic?

Anyone got an inspirational tale to tell?

@Reiningitin

The thing to bear in mind though, is that C25K is more of a catchy name than anything. It's designed to get you running for 30 minutes non-stop, but that doesn't mean you will necessarily be running 5k in that 30 minutes. Maybe I am wrong but I don't think that many people are actually running 5k by the end of it. I was a good 6 minutes off. It's a great start though.

Correct it was more like 43.44 or something similar the first one I done after completing the programme, wasn’t prepared for that! My legs were like jelly haha! I know can do it in just about 30 if I’m really pushing and had a coffee. Your fitness improves quickly

I'm on week 5 of C25k at the moment. Got my 20 minute run tomorrow which is a bit scary but very exciting because that will be a huge boost to my fitness if I can do it. Stay with it OP, it really works!

Must admit, I'm feeling pretty smug tonight.

It's not much, but it's a start, and I can definitely feel a muscle in my leg that has been hiding for years a while.

Needs doing. I either start to move or I have a stroke.

Honestly, running at 5st overweight is a terrible idea; you’ll cause terrible damage to your joints.

Why not concentrate on losing the weight first and then thinking about exercise?

I do understand the psychology of wanting to ‘do something’ about being overweight, somehow it seems easier that refraining from doing something (eating).

Weight loss is at least 80% diet (personally I think more), can’t you focus your attention here in the short term?

Well done @vivariumvivariumsvivaria

I did it in my late 30s while very overweight. By the time I’d finished, I’d lost a stone and a half. I was running for 30 minutes, but very slowly, so I was doing maybe 4 kilometres.

Good luck. It’s a great way to start running and bring exercise into your life. Get some decent trainers and find some soft, flat circuits to run on.

I think discouraging someone from taking action to tackle their weight is not helpful.

OP, I did this a while back. I was 3 stone overweight. I had concerns about how any sudden burst of activity might be problematic but I took it very very slowly. I did each week twice so it took me 18 weeks, but it was worth it.

Listen to your body. Get the right shoes for you (hard to do at the moment, I know). I once tried this before on ancient trainers which resulted in a damaged tendon (or maybe it was a ligament, can't quite remember now) in my foot and that injury set me back three months.

I do agree that food is the main issue when tackling weight loss, and the 80% quoted above is correct. For years I fooled myself into thinking that if I exercised I could eat what I want. This time I did the Fast 800 for a month which was much easier than I expected. I did the C25K at the same time (started them both at the same time) which wasn't too bad. First week - 10 days were the hardest going but then my body just kind of adapted to it all. I lost a stone in that month. I then switched my diet to a more mediterranean style of eating and lost a bit more. Never did quite reach the target weight but felt so much better and am still running. You can do this, but do it at your pace. It's OK to repeat weeks.

@LadyDanbury

I think discouraging someone from taking action to tackle their weight is not helpful.

OP, I did this a while back. I was 3 stone overweight. I had concerns about how any sudden burst of activity might be problematic but I took it very very slowly. I did each week twice so it took me 18 weeks, but it was worth it.

Listen to your body. Get the right shoes for you (hard to do at the moment, I know). I once tried this before on ancient trainers which resulted in a damaged tendon (or maybe it was a ligament, can't quite remember now) in my foot and that injury set me back three months.

I do agree that food is the main issue when tackling weight loss, and the 80% quoted above is correct. For years I fooled myself into thinking that if I exercised I could eat what I want. This time I did the Fast 800 for a month which was much easier than I expected. I did the C25K at the same time (started them both at the same time) which wasn't too bad. First week - 10 days were the hardest going but then my body just kind of adapted to it all. I lost a stone in that month. I then switched my diet to a more mediterranean style of eating and lost a bit more. Never did quite reach the target weight but felt so much better and am still running. You can do this, but do it at your pace. It's OK to repeat weeks.

Running is not going to cause OP to lose weight, dieting does that.

If she runs at 5st overweight, she will be left with lifelong joint issues, and saggy skin.

She could easily get at least 3 of those stones shifted via WW/SW, then commence running and not face these permanent issues.

So many people massively overestimate the weight loss benefits of exercise, they are far less than most people think.

Just don't be disappointed if it takes you longer and it doesn't matter that your running rate is only slightly faster than your walking rate

I did C25K and it took me 2 years before I could actually run 5km without stopping but I'm still super proud I did it and even today, I'm amazed and proud every time I run 5km! My quickest time is 34mins but I usually do it around 40mins.

Just remember that not everyone needs to be super fast - take it at your own pace and see how you get on!

I'm doing it now and I'm on week 4.. will let you know🙈

@NikeDeLaSwoosh

Honestly, running at 5st overweight is a terrible idea; you’ll cause terrible damage to your joints.

Why not concentrate on losing the weight first and then thinking about exercise?

I do understand the psychology of wanting to ‘do something’ about being overweight, somehow it seems easier that refraining from doing something (eating).

Weight loss is at least 80% diet (personally I think more), can’t you focus your attention here in the short term?

Disagree with this, you're never too overweight to start exercising. The benefits are huge in many ways not just weight loss. I was about 4 stone overweight when I did c25k and my joints were fine, OP just ensure you get a decent pair of trainers (preferably also a gait analysis although I know impossible right now) if you're worried.

In answer to the original question yes I did run my first 5k in 9 weeks, in fact I did a parkrun as my c25k "graduation run." It was amazing. It took me about 41 mins and I haven't managed to do it in 30 yet (heavily pregnant right now so normal routine has changed!) but I'm still chuffed with that.

Good luck

Starting to exercise is, generally a good idea, but with a person as overweight as OP, she needs to start with low-impact exercise, swimming might be a good plan. Strength training is also a good way to increase muscle mass and hence increase BMR.

My point is, so many people think that exercise is going to result in weight loss, when that isn’t the case.

Of course your joints are fine now, it is the long term impact that is the cause of concern.

Nike you are projecting.

I didn't say that I expected that c25k would address my weight issues on it's own.

I wonder whether you are confused about what a person carrying an extra 5 stones looks like? I am a size 18, so fat, but, not so fat that people would stop and stare in the street.

My joints are being damaged by my weight every day, exercise will make me fitter and so I will be more active - moving at any size has health benefits.

It's lockdown so my pool is closed. Weights won't help my cardiovascular health.

C25k is free, takes half an hour, can fit into my life, is evidence based and, as PP have reported, achievable - so I am more likely to do it consistently, which is key to any lifestyle change.

WW and SW are businesses which do not lead to long term weight loss. Their business model creates yoyo dieting. I do not think that the NHS should be associated with them.

Less than 1% of obese people lose and keep off weight. Here's a paper www.ncbi.nlm.nih.gov/pmc/articles/PMC4539812/

I am aiming to lose 5% of my body weight and see what that does to my blood pressure.

The harsh reality is that my weight means I am at risk of diseases of inactivity and I'd far rather have loose skin than be dead prematurely. I have had an overhanging belly and bingo wings for decades, the thought of loose skin does not horrify me. The thought of being hoisted from a wheelchair to at toilet because I have had a stroke and cannot stand up really fucking does.

Your advice is not good. It contradicts that of the NHS obesity clinic that I have been attending. Obesity is complex, poorly understood and creating a public health crisis.

Thanks for your concern, I'm sure it was meant more positively than it read.

How are you getting on, vivariumvivariumsvivaria?

I have just completed week 2, and have ordered myself some new running shoes as a reward. It hasn't been easy, but it hasn't been awful either. I'm a bit apprehensive about next week though!

Well done on week one. That’s brilliant. Keep going run by run.

I did it in 9 weeks with my friend....over the summer/early Autumn and it has changed our lives. We were both non runners - never run before. But had dogs so used to dog walking (ambling!) an hour most days.
But we followed the 9 week programme pretty much exactly and it’s transformed our lives. We were both daunted by week 5 (I think it was that week) and said we’d repeat if needed but it was okay and we just kept going!!

Running is what I look forward to now. We have recently managed 10km although not fast. After C25k we’ve carried on running 3-5 times a week depending on work/kids and typically run a couple of 5ks and a couple of 6/7/8. I’m grumpy now if I don’t get out on a run. It’s brilliant me time and I’m a total convert!!!!

How're the runs going @vivariumvivariumsvivaria ?

I'm in a very similar position to you, weight/size wise. I've been walking a minimum 5k a day since 1st Jan (up to 11k occasionally). Aim to start c25k in better weather and when I've lost a bit of weight. I did it many many years ago but on a treadmill. Aiming to go outdoors from around April I think.

I don't think I plan on doing it in 9 weeks. I find it jumps too much and if I fail it will put me off continuing so aiming so feel my level of fitness get better over next couple of months through walking then maybe incorporating 30 second jogs in and increasing gradually.

Would be good to be in touch with others doing similar just now 😀