To ask for your get fit ‘journey’

[MonnieMoo]

First of all, sorry for the use of ‘journey’ I couldn’t think how else to word it.

So I’ve been feeling really rubbish about myself for a while. Im a stay at home mum of 4, 3 older kids and a tot. I do work but that’s from home too. I am really short but am also overweight by about 3 stone and suffer with depression and anxiety. I feel like a big useless slob and a burden to my OH. I know that really I’m not but I just feel a bit shit. Clothes look crappy on me and I always look such a state.

Anyway I’ve decided to try and combat things step by step to help make me feel better. I started off by cutting out booze a little while ago. I’m eating healthier and have been for a few weeks and now am trying to incorporate exercise. I’ve downloaded a couch to 5k app thinking it would be easier to exercise in bite size chunks but I’ve just done my first walk/jog thing and even though I managed it I’ve ended up feeling worse than I did before.

About halfway through I felt like I couldn’t keep going to the point where I actually felt like I’d wee myself if I carried on. There was a guy walking his dog and I felt so embarrassed huffing and puffing past with my face bright red that I just uturned and went back the way I came and then felt really stupid about it. Then I just came home and cried. I’ve got to do what I did today twice again in the next week and then next week the running sections are even longer. I feel defeated before I’ve even got going and I feel really stupid and conspicuous out there. Has anyone managed to do a couch to 5k or similar? I just want to know if it gets easier?

I am a decent/fast club runner and every time I see someone power walking or jog/walking at parkrun or round a park I genuinely think “go you” and I love seeing people I saw power walking a couple of months ago jogging round the park at a later date.
I’m sure the man didn’t notice you. I’ve many a time dry heaved at the end of a tough run.
Keep at it it gets so much easier

Week 1 of C25K is the hardest. Well done for starting. I've just finished week 6. I'm fat and must look a right sight. But I can now run for 25 minutes straight. I never thought that would be possible. Keep going - tomorrow will be easier than today was. I swear I thought I was going to die on day 1

You've got this!

You don’t need to jog if you find it hard work. Try power walking for five minutes and normal for a minute then repeat until you have Walked 30 minutes. Keep increasing until you are walking for an hour. 10 minutes extra a week.

Try exercise at home with hand weights of 2 kilos this will help sculpt your body into a better shape. Also swimming is fab and you never get sweaty.

Personally I do 50 lengths of the pool and a 45 minute aqua aerobic section at least oñce a week, I try for two. I walk whenever I can. I am 64.

I never jog. Too much like hard work and gives me sore hip.

That's a completely normal C25k w1 r1! It works though, I've been there. I started 6m after DS2 was born when I finally stopped limping from SPD. I was huffing and puffing everywhere because my mobility had been impaired for nearly a year, at one point I was on crutches for it.

Keep trying the C25k, it is designed to push you. It doesn't necessarily feel like it gets easier, but you achieve more and more on the same effort then suddenly realise you actually are a runner! And go slow. Even if you think you're slow, slow down some more. It doesn't matter if walking is faster, it's about building stamina at this stage.

Can you try something low impact instead? I’ve not enjoyed jogging post dc, but I’ve started going to the gym and doing low impact exercise on the elliptical and cross trainer instead. I’ve got 6 stone to lose 😲. Don’t be hard on yourself - the fact you are tackling it is fantastic.

Im on week 5 of c25k. Tomorrow is the big 20 min run for me.
I'm doing it with a running club, and I sobbed my way round run 1, as I couldn't run. I did the first 60 seconds then walked the rest crying. Run 2 I did about half. Run 3 I nailed them all.
Run 4, I stopped half way. This pattern has continued pretty much every week. But from not being able to do 60 seconds 5 weeks ago I ran for 8 mins on Thursday. And tomorrow I will try my best to run 20 mins. And if I don't, I don't. It's a hell of a lot more than I could have done before.

I'm also slower than an asthmatic ant carrying some heavy shopping. Could it be that you are trying to go too fast?

I read some research recently that suggested routine (leading to habit) is key. For example replacing a regular journey with a walk or run, doing yoga just before you brush your teeth, doing jumping jacks or squats as the kettle boils etc.

Have you seen Lucy Windham-Read on YouTube? She’s great for 7 day routines for beginners.

I wouldn't bother with running yet it's great for fitness but you need to get your strength up first. Try jillian Michael's hot body healthy mommy for great results within a month. Once you done that go for jillian Michael's 30 day shred. Whilst doing this each day walk for 20 min in the evening. After a couple of months start running. Then do jillian Michael's no more trouble zones. I have 4 children and exercise every day for an hour a mix of walking running and weights and swimming.

I downloaded a couch to 5k app that had a 9 week programme and it took me about 5 months to complete! It’s hard but it works if you stick to it, but you might have to repeat some of the weeks until it gets easier (in my case I struggled to get out 3x per week so didn’t progress as I should have done).

There’s lots of stuff to do at home if you don’t want to be seen. 30 day shred is good - it’s on YouTube and takes about 30 minutes. Again, it’s supposed to take 30 days and took me much longer - I couldn’t do every day.

I haven’t got very far with yoga with Adrienne but lots of people on here like it - it’s also on YouTube. I really like fitness blender who have loads and loads of free workouts on YouTube and some courses on their website you can pay for (about £12 for an 8 week course but...you guessed it...took me a lot longer than 8 weeks to get through one!). Joe wicks has some good workouts as well.

Don’t forget that you’re supposed to get red faced and out of breath - that’s how you get fitter. I do HIIT training and the idea is you get as red faced and sweaty and horrible for 20 seconds at a time - I’ve honestly felt like vomiting sometimes but it does work!

Finally, and I don’t want to sound patronising, but try and be a bit kinder in how you think about yourself. I’m sure you know other women as big or bigger than you and you don’t think of them as “big useless slobs”. You’re taking steps to improve your health and fitness - this stuff is hard - congratulate yourself a bit.

You can do the C25K. Step by step just as it's written. You really have done the hardest bit by getting the trainers on and getting out of the house.

I don't mean this is a patronising way, but I used to see a man who was clearly starting out exercising. You could see how hard each step was for him but you also saw his determination and each time I saw him, he'd gone a little further. He possibly felt self conscious but I can tell you that 99% of runners would be cheering him on. I don't know anyone in the running world or real life who would have laughed at him.

In truth, that guy today probably didn't even clock you and even if I had, he was almost certainly wasn't thinking much about you. And even if he was, why does it matter? He'll have forgotten all about you by now.

What is your end goal? To "get fit" is so vague it isn't a goal and as such you can't achieve it. Maybe your goal is to raise £150 for breast cancer care doing one of their 5ks?

It is bloody hard, otherwise everyone would be doing it. Even experienced runners have days where every single step is tough but they all started sonewhere. C25k can be personalised and you can go slower if you need to.

Have you considered a park run or similar? Most park runs are so welcoming and you can go at your pace, even if that is walking, and there will be people of all abilities and speeds.

Good for you. You've made a great start. Small changes bit by bit. Don't be embarrassed, in the nicest way possible, noone who sees you running cares. So keep going, every little bit you do will make you stronger.

Ps, And you've used some very negative language about yourself in your post, please don't do that! Be kind to yourself and feel positive and proud of the changes you've made already.

Im watching this with interest.
Ive gone from size 8 to 14/16 in 18 months and I really cannot cope with carrying on getting bigger and more unfit.

I did couch to 5k in 2017 and loved it. Signed up for a 10 k and did that, signed up for a half marathon and started to feel it was taking too much time. Then I had a crisis and stopped for 18 months.

I have restarted using the Vassos Alexander method of reading his book, listening to his free weekly timed podcast and turning up at parkrun to jog and run 5k each week. It is much more fun this time round and I ran the whole thing on my 4th go. It does get easier (or at least faster). Don’t give up. And find a parkrun (or lots) to enjoy on a Saturday morning.

I am not at all fast but I do enjoy it. That would have surprised me a lot before my first attempt at the couch to 5k.

And yes to slowing down! It's really strange how you have to purposely make yourself go slower! It is good advice thoigh. :)

Sorry I meant jog and walk the park run, definitely only jogged the fourth attempt and am now working in jogging and some very brief faster running efforts. You can’t be last as there is a tail walker and it is so inclusive and friendly. Highly recommended.

Sending you supportive good wishes! I’ve been working for a long time now on getting fitter. Lost a couple of stone over the last few years but still about 3 stone too much. I overestimated what I could do in a few weeks and underestimated what I could do in a couple of years. You’re already off to a fabulous start with less booze and healthier food. You don’t need to move on to week 2 of your programme if you don’t feel ready - go at your own pace until you feel stronger and better. I agree building your strength would also be a good idea, 30 day shred is brilliant, I’m currently following Rebelfit which is working for me. Don’t get discouraged. Every time you do something it’s a little victory.

"Every time you do something it’s a little victory."

I like that. It's true.

WELL DONE

WELL DONE

WELL DONE!!!!!!!

It gets easier. I promise you.
Try and slow down. It’s fab that you want to get going, but definitely don’t run, it should be more like a bouncy walk / fast walk if you need too. I can’t listen to music, it puts me off my stride. I just count in 4’s.

I promise you it will get better. The hardest bit is putting your trainers on. Keep posting on here if you want, or there are a few c25k threads.
Again.... big WELL DONE!!!

I did the C25K a couple of years ago. I'm late 40s.

Reddit has a fantastically supportive C25K community, full of people at all stages of the course. Plenty of total beginners. Lots of them post selfies that are great to see: you know you're not the only one slogging through this and you know for sure you aren't the only one struggling. It really helped me get through it.

Always go for a pee before your run. If you're struggling, slow your pace, even if it's to an embarrassing shuffle. Don't think "I can't do this," think "I am doing this." And don't care what other people think! Remember, those who mind don't matter, and those who matter don't mind. Well done for starting!

Niko Niko running!

I am mid c25k again. I kept stopping because it was feeling impossible but I was going way too fast.

Running Niko Niko style I can trot about for ages. It's not about pace, it's about stamina.

It's taken me four attempts to learn this 🙈

I was you April last year - I honestly thought 60 seconds of slow jogging was killing me, and it was a terrifying realisation that I was even more unfit that I'd thought. I was horribly self conscious and it was months before I went running without a massive sweatshirt over me. It took me longer than the 9 weeks, mainly because I could only go out 2x per week not 3, but somewhere along the line I realised I was actually DOING this and that made me feel unstoppable!

Give it a bit longer before you decide if it's right for you? I am still running 13 months on, almost always 3x a week now, sometimes alone and sometimes with a small group. It helps my body, makes me feel strong, and it's great for my head. (It's also been part of losing 5 stone.)

Wow lots of c25k’ers in the house! I’m glad to hear that today is pretty standard for the 1st run, that’s a relief! It’s really nice to hear so many of you have done so well, although I still can’t imagine being able to run for 8 minutes in one go never mind 25! Congrats to all of you out there doing it though. I’m not feeling so rubbish about going out again now so that’s something at least :)

I did go the gym for a while and quite liked it, the thing is we’ve moved house now and there isn’t a gym close enough to get there frequently enough or without costing a lot for transport.

Also while I don’t like the feeling of sticking out like a sore thumb in public, I spend so much time at home with the kids and work. I need to get out more so exercising outdoors is my best option at this point. It’s also good for depression etc so I’m told, exercise and being outdoors/nature etc. so I’m going for several birds with one stone.

Thank you for all the encouragement though, I suppose I should feel pretty good about doing anything at all!

@Doodlekitty Good luck for tomorrow! Let us know how you do with your 20 minute run!

Watching with interest. My plan starts with trying to be kind to myself.

I sympathise with you. After a recent illness I’ve found myself in the same position. Well done for doing c25k. I have just done the first week too. I have found it really hard but felt really good after each one. I’m going to do week 1 again. You will feel better if you keep at it. That’s advice for you and for me. Try and also incorporate other exercise that you might like because “running” can get addictive but it also isn’t everyone’s cup of tea. Yet to find out which category I am in. Exercise classes can be fun or just half hour at gym with headphones in. If you get into the habit of going regularly the workout plans can change depending on how you feel and your progress. It’s a vicious circle with anxiety but should get better. Never mind about bumping into anyone on your runs. They are too busy worrying about their own plate than yours. Good luck

Took me 3 attempts to complete C25k and I've just done the London Marathon! I was incredibly self conscious when I started but the further into C25k I got, the more my confidence rose and the more I didn't care what others thought!

You can do this! Don't expect huge change overnight (I was a bit impatient and sometimes got a bit fed up when things didn't change) but keep going and you'll notice change