Sofa to 5K but not running?

[SunshineLollipopsAndRainbows]

I am quite a few stones overweight, partly because I haven’t been able to exercise for over 2 years. Now I am trying to do some, including trying to walk every day ( aiming for 10K steps to start with). I wondered about trying the sofa to 5K challenge but I have never been a runner, even when I was super fit practicing karate. My hairdresser told me that a client in her late 60s did it power walking & has lost a fair bit of weight. Has anyone successfully done sofa to 5K? Any tips welcome. I really am totally out of condition & can’t go on like this. Get out of breath so easily, aches & pains etc.

Hi 👋 I've done it and I couldn't run for even 30 seconds to begin with!! I ended up doing a 5k run (up a hill no less!) so it really does work and it's addictive once you get started. I'd say give it a go! Good luck 😄ps I've since had a baby and can no longer run for 30 seconds again, but you may have inspired me to do something about that!!

I would absolutely give it a go. If you aren't going to run, yes, you could speed walk the intervals. So it usually starts with something like 5 minutes walking, 90 seconds running, 3 minutes walking...so just walk quicker during the 'running' bit. Or alternatively, there's no reason you have to do couch to 5K to get exercise. You are meant to do it 3 days a week, so for 3 days a week, you could choose a point to walk to and extend it slightly each time/each new week. So walk 10 minutes there and back, then next time 12 minutes there and back, and so on.

That said, I've done couch to 5K twice, and the first time it led me to going on to do a half-marathon later that year. I'm not by nature a 'runner' either. But you may find it's not as daunting to run it as you think it will be. Where I felt I was struggling, I would just repeat the weeks runs the next week instead of moving on to the next (more difficult) week. This meant I took longer to finish, but built up stamina gradually. Fwiw, there are lots of people who run who don't look like a 'runner' (I've been overweight my whole adult life). I still ran 2 half-marathons and did a 700 mile cycling trip. It just takes time to safely build up to be comfortable.

You can absolutely do it as walking/ power walking combinations. But you could also give it a go running - I honestly thought I couldn't run, had never been able to run. And then I tried C25K after a life changing accident and found I could run, I'd just never learnt to. Not fast, but once I had that confidence the sky was the limit

the standard nhs c25k is too much for me.
I have an app called none to run - but got injured last time 😂 ( shoulder not due to running ) will try again soon

I'm doing C25k at the moment - I'd never seen myself as a runner before and am very overweight but I'm finding I'm actually quite enjoying it. I'm doing the program quite slowly as I can only fit two runs a week in and I'm repeating the runs several times before moving onto the next stage. My stamina and general fitness has definitely improved a lot and I feel much more positive about myself.

IIRC the first week was run 60 sec walk 90 sec x8 - you could aim to run just one 60 sec and walk the rest and gradually increase as you get used to it.

I would give yourself 6-8 weeks to increase your walking. I’d aim for a 30 minute walk at a pace that leaves you breathing harder 4 times a week. Then I’d recommend downloading the couch to 5k app. ‘

Yes and it does work but some weeks the increases are hard for.someone really unfit at the start. If I was.doimg it.on my own I would have done thoe weeks over two.but I did it with a group so had to stay on programme.

It's also designed to be a 30m exercise at the end so a lot of people don't make the 5k in that time but it's doesn't matter as you are moving!

Another idea would be to walk slowly and just a bit faster in the running sections so you end up walking for 30m.

What matters most is you don't give up
.do it whatever way work for you

I'm planning on trying it and walking rather than running. I can't run due to back and knee problems so I'm going to just speed up on the running parts.

Absolutely do C25K as a walking version. As PP said, do the "run" bit as a fast walk.

I have never exercised in my life and somehow l started C25K in 2021.... l can honestly say l have no idea what made me think I'd like to run...

Anyway!!

I had to repeat the first week for 3 weeks as l couldn't keep going for 60s.... but eventually l did!

I was obese and l have lost weight BUT that's because I also started WW.

There is a good group on FB too