If you’re a runner…..

[Hamsterwheel21]

I’ve recently lost 3 stone slowly and steadily. Still have 4-5 stone to lose though 😳 I’ve been doing 10k daily steps for about 6 months.

Today I downloaded Couch to 5K app and did Run 1 week 1. I really want a longer term goal of doing a 10k - there is one locally on my birthday in 20 weeks. I know it’s not a huge achievement as thousands of people do 10k’s but to me it’s would be the best birthday present I could give to myself (after seriously neglecting my physical and mental health for a whole host of reasons)

would it be realistic to do it the 9 week C25K programme and get up to 10k in the following 11 weeks if I followed the plan (and didn’t get injured)

YABU - no this isn’t doable
YANBU - yes you could do 10k in 20 weeks

Yes, it’s easily manageable for most people (health conditions aside) as long as you can make the time to commit.

Try a Parkrun sometime. It's 5km.
I set myself intermediate targets. These need to be doable for you now but currently more than you can manage. Your reach exceeds your grasp.
Your local Parkrun will publish their winning and all times.
My first target was 50percentile level of local time. Then edging up the times as target. Then join a Running Club.

Yes you can do this!

I think if you aim for run a bit/walk a bit/run a bit in the actual 10k, then it will be more satisfying than running say 8k and walking the last 2k. They might have pacers in the race so you have someone to follow which is really useful so you don’t start too fast with the excitement.

Make sure you get some really good sports bras as well as shoes.

Is there an option for a 5k on your birthday weekend?

While I think it’s doable in theory to do a 10k in 20 weeks, you leave yourself no room for injuries and unless you are already quite fit, you’ll almost certainly have some injuries (shin splits, knee pain, etc) that will mean you need to build in some rest time along the way.

I’ve done C to 5k three times (and ran several half marathons at the end of one of them), but I’ve always had to alter my training plans in some way due to an injury at some point.

I would be really amazing to go from being a non runner to doing your first 5k so that’s a perfectly impressive goal to aim for. If training goes well, you can always do the 10k too (just not the same weekend). Most local races don’t fill up too early on though so you could always do 10 weeks of training and see where you’re at and then decide what to register for.

Quick comment about trainers: a running shop will analyse your gait and advise you about what trainers to wear.

However, it's not all about gait. The shape of your feet matters too. I was consistently sold trainers with high arch support because I underpronate slightly (when your ankles buckle inwards on each strike of the foot) but no matter what I did I got terrible blisters. It was because my feet are almost completely flat so high arched soles rub the insides of my feet in the place where most people's feet arch upwards and mine don't.

I then started wearing trainers with less arch support and stopped getting blisters.

So don't be afraid to get a second opinion and change shoes if the ones you've got aren't working for you.

I would agree with this. I think its completely do-able to do 10k in that time frame but not all races are equal. In that some might have tight cut off times and attract mostly faster runners, however most races will have a whole range of people completing them fast, joggers, jeffers and maybe walkers.
And if any of it will be on trail/grass then get used to running on different surfaces because a road 10k is different from a trail 10k (trail will be a bit slower)
Good luck, it sounds like a great birthday goal.

I think it is do-able.

and its definitely ok to run / walk it if you need to.

Do you have people to run with? I find I can do so much more when I run with others - its very motivational.

I'd echo what others have said.
Go to a running shop and get their help with getting the right trainers- it will help prevent injuries.
Saturday park runs are great.

and also - what about a running club?
I know that probably sounds scary! But I joined one a few months ago and its amazing!.. Really inspiring and gets me out every Sunday morning.
Mine has all different levels - marathon runners, but also a walking group, and a run/walk group.

So many replies!! Thank you all so much, lots of really helpful advice! I’m going to do the C25K with a Park Run at the end and I’ll find out if there are cut off times for the 10k before booking!

28 marathons!! Wow, that’s amazing’

I've booked to do a 10k on July having not run for 3.5 years and being a bit overweight. In the last few weeks, I've started running again and I just try to do a bit more each week. I'm already up to about 4k so am hoping that I'll make it to 10k by then.

This thread is so encouraging for heavier people who want to run!

I thought being a few stone overweight meant you couldn't really run unless you built up to it very slowly, so it's nice to see that doesn't seem to be the case

Totally doable OP and what a great goal. Highly recommend heading over to the exercise board as there are a couple of lovely c25k threads which are very encouraging and motivating.

Lots of great advice here!

Things I’d add -

No matter which goal/ distance you pick - try to love the process, not the result. By that I mean, of course it’s awesome when you complete your goal and it’s completely do-able, but the longer term win is the person you become through the process. Love the time outdoors, the changing seasons, the changes in your strength and stamina, how running makes you feel - as well as your goal.

The body loves consistency. Try to go out at the same time of day/ eat the same way etc and goal day will be easier if you have trained that way. Also, don’t skip sessions for bad weather/ feeling crap and don’t beat yourself up if you feel you haven’t lived up to what you wanted out of that day - it doesn’t matter, consistency over time is what matters.

Fuel yourself. I know you’re trying to lose weight but running requires carbs. Find out what complex carbs work for you for sustained energy release. You won’t need as much as you would for very long runs, but don’t leave yourself underfuelled - it’s very common in women. Likewise, stretch, massage, rest, recover well etc. Protein is good for building muscle.

Enjoy it! Running is fab. Slow or fast, rain or shine, you’ll always feel better at the end than at the beginning of a run. It’s the answer to nearly everything!

Yeah you can do it!

But as PP say, make sure you do the three runs per week on C25K. You might not be at exactly 5k in 30 mins but you’ll be there or thereabouts enough to progress to 10k.

There is a C25K+ program which, while it doesn’t take you to 10k is handy if you like the guided runs. Otherwise, loads of free programs on line.

Good luck :)

I would advise you to work up to running 5k a few times before committing to a 10k. I did C25k and I've realised that I'm totally happy sticking at 5k, I have absolutely no desire to go beyond that. Your priority right now should be enjoying your runs and by focusing on that you will be in a good position to develop a long term habit. On that front, I struggled to do this when I first started as I was running way too fast. Getting myself a sports watch so I could monitor my heart rate zones and adjust my speed accordingly was an absolute game changer. If you're doubled over gasping for breath after every run it's going to be really tough to maintain but it really does not have to be that way.

Lovely thread, and you've had some great advice about how to build up to 10k if that's what you decide.

Just to add - I started running in my 50s, bit overweight but fit and do lots of strength training. I ran up to 16k in the first lockdown when I had time and focus (and was a bit faster), but have settled on 5-8k for now as it fits in with work, dodgy weather, doesn't leave me too depleted/exhausted/hungry, I can strength train on top etc etc. I think finding the distance that is sustainable and enjoyable for you is important, specific events aside. I can reliably get out 2/3 times a week with the shorter distances, and consistency really matters I think especially for injury prevention.

I would highly recommend jeffing. I regularly covered 5 k in under 30 minutes jeffing. I never managed it doing a straight run.

Once you've done couch to 5k and cab manage 5k 3x per week you will very quickly be able to do a 10k. Well done on your weight loss!

Ah this thread is great OP.
I did couch25k two years ago , non runner all I've ever done is walked the dogs and horses for fitness.
I loved it I think the building up of the runs then going back to shorter runs messed my mind a bit , but that's building staying power so I learnt quick that running for me is very much about what my head thinks I can and cannot do.
The only difference is I hate running outside I'm way too self conscious I really made me hate doing it :(
So I brought a second hand treadmill and am going to restart after your thread :)
Good luck getting to 10k you will def do it

That's definitely achievable. Good luck!

Yes absolutely! I think that's really realistic because 0-5 is much harder than 5-10. You've given yourself 9 weeks for 0-5 and 11 weeks for 5-10. Even if you have to repeat a couple of weeks 0-5 (and that is absolutely normal. Don't beat yourself up. Many people have to double up on a week or two). You'll still have 9 weeks for 5-10 and I promise once you can do 5 without stopping, 10 is really achievable. I'm not saying it's easy, 5-10km you have to think about different things than 0-5km but it's not such a big step up.

Congratulations on your weight loss and positive attitude to exercise!

Don't feel you have to save parkrun for the end of your couch to 5k journey. Walkers are welcome at parkrun, so you can go along and walk at any time.

If you're used to walking every day, you might want to start upping your daily distance/time, so that you're out for an hour. That should be long enough for you to cover 5k.

You can continue with your walking on days when you aren't doing couch to 5k.

It's also worthwhile adding in some strength training if you have the time. It doesn't have to be with weights- body weight strength training is fine, such as squats.

Yes. Just bear in mind that it’s possible you might not run all the way round.
but a run/walk in that kind of timeframe would be a great achievement. You may well run all the way if you keep at it 3 times a week.

it took me about 2 years to get from the couch to a 10k race! I was quite focussed at running sub 1 hour though which you may not be

ps good for you

ps try a parkrun once you get past 3k ish. loads of people run/walk and some just walk!!! You’ll find it very motivating to get your time down every time you go.

Totally do-able! Good luck OP, be warned though this is addictive- you will be running marathons before you know it 😜