Is it ok to walk C25K?

[PseudoBadger]

I have done couch to 5k before. But now it's about 3 years since the last time, and I am much older, heavier and less fit. I did week 1 run 1 a few days ago and my hip hurt afterwards. Tonight I did it again and my legs felt heavy and I kept getting vomit in my mouth.... so I walked very briskly for the runs and just briskly for the walks. Is that ok?

Nope absolutely not - the brand police will be after you!

More seriously yes totally fine. In fact I'm considering this. I've done the full version a couple of times but it has been so long. I'm going out tomorrow to try week 1 but am resigned that I may need to walk at first.

Yes of course, listen to your body!

I will find it much more achievable for now, so glad it won't be too much of a cop out!

Of course! I’d suggest sticking with week 1 for a few weeks. Next week, maybe try gently jogging for one or two of the runs, then the following week running more. It doesn’t matter if it takes you a few weeks to move through each ‘week’ of the programme.

The other thing I would say is to run REALLY slowly - if you’ve done c25k before you may be trying to run faster than your current fitness.

Yes if course - it's much better than NOT walking C25k

Activity that raises your heart rate is particularly beneficial but even if fast walking doesn't do that for you it will still improve your energy levels, your mental health, your bone strength, your cardiovascular system, your muscles...

If you're a slow runner, you can probably walk faster anyway and it's still good for your general health and fitness.

Doing that for a few days/weeks will also be a good stepping stone to actually trying to run again. Then just do the 1 min walk, 1 min run and don't move on to the next bit until it starts feeling too easy.

It doesn't matter if it takes longer than the 8/10 weeks or whatever to get up to full running, or if you ever get there at all, it's better to be out there doing something than injuring yourself and then having to stop and go back to doing not very much.

Totally! Maybe do each week twice initially until you gradually up your fitness.

Better to do that than sitting on your sofa.

Of course you can. If you need to repeat weeks then do as well.
If you don't listen to your body then you risk injury, so it's better to do walking and fast walking intervals than pushing on to run.

A mile is a mile, whatever the speed, and it's more than you'd be doing from the sofa.

First time I did it I honestly thought I was going to choke on week 1 run 1.

HOWEVER. They do say its absolutely OK to repeat a week if you struggle, I certainly did as the weeks progressed. Why not brisk walk/very brisk walk one week then have a go at dropping one 60s run in there when you repeat week 1. It's a bit disheartening to repeat weeks, but I promise you'll get there, and the feeling of running (OK, jogging) the full thing is AMAZING!!

Why not set a target - maybe find a parkrun locally, or sign up for a 5k run in say 12 weeks to get you focused?

Either way op, you're miles in front of the rest of us who've hardly moved off the sofa for weeks! Good luck

Definitely! I’m sure somewhere in the original c25k it says “don’t start until you’ve worked up to 30 minutes brisk walking”.

So much better than doing nothing.

I've been repeating week 1 for 2 weeks now. No intention to take it up a notch until I feel ready.

Maybe challenge yourself to do at least one of the runs per session, or something like that

Its absolutely fine, well done for doing it at all! I'm signed up to a beginners running group to do the couch to 5k starting in a few weeks and I am pretty sure I will actually vomit 🤢

yes absolutely walk the programme until you are a bit more comfortable. then start again with running.
if you taste metal run slower.
if you get indigestion/heartburn try going on an empty stomach.

If you can’t run it surely it’s better to power walk than just laze about at home? Maybe you could gentle extend power walking to slow jogging as the time goes on.

I power walk between 5 and 7K on the treadmill at the gym around three times a week. It burns loads of calories and keeps me very fit. There's nothing to say that we need to run to do our cardio. The best exercise is the exercise you do.