Too unfit for couch to 5k...

[PippaFawcett]

Just what the title says! I'm very overweight (approx 17stone plus) and I started couch to 5k yesterday. It is SO hard! Is there a programme out there designed for the people who have been on the couch for a lot longer than other people?! I worry that if I find it too hard so early on that it won't do my motivation any good. Argh.

[SantasLittleMonkeyButler]

You can do it OP!

I started C25k in January weighing a smidgen over 20 stones & with a back injury. The first day was a real struggle for me too - I only managed alternate run sections & had to walk through the rest.

I kept going with it though, always completing one "day" before moving on to the next - so I would do Day 1 again until I could manage all of the run sections, even if that took a week in itself.

I am now 5st 12lbs lighter & ran my first 5k race in 30 mins yesterday. Honestly, I was so hugely unfit when I started. If I can do it, so can you.

[LisaMumsnet]

Don't give up! Just walk as much as you need to in the beginning - and walk in interesting neighbourhoods where it won't feel like a chore. Good luck!

[saythatagain]

I've just returned from my jog, having gone back to doing day 1 again after reading pp advice. It didn't occur to me to do that! Anyway, I completed it sooner than my previous two days, so I'm really marginally jubilant! I'm sorely tempted to try day 2 tomorrow now .
Will definitely purchase a cheapo pair of trainers now.

[ConkerTriumphant]

Hello everyone! Just wanted to offer some encouragement.

I started C25K in January (after having the app on my phone for3 years ) and I am now a regular parkrunner. I can run 5k in around 30 mins (PB 28:24!!) and even did my first 10K this summer in 1 hour and 1 minute.

Trust in the programme and trust in your ability to do it.

[trevortrevorslatterfry]

saythatagain you will be just as well getting the cheapest pair you can that feel comfortable. I would even recommend the dreaded Sports Direct. Just get a cheap pair to get used to running in and then splash out on better ones if and when you decide to stick with it.

You can normally get reduced ones online in various places or try Start Fitness (online, or in real life if you live near Newcastle or Durham). They have their own brand called More Mile which are well thought-of for fell shoes and ultra shoes - their normal trainers are probably ok too on that basis and are reduced to £15 here: www.startfitness.co.uk/ladies/footwear.html?manufacturer=679

[PenguinsGiveWarmHugs]

Well, I did another session today - its week 2, day 3, so 1.5mins run and 1.5 walk x 6.

It was ok. Last time after the run I felt awful, but bearing in mind everyones advice, I just took it down a notch towards the end. I completed the session and feel much better and am looking forward to another run in two days time.

dudsville - I had blisters when I first started due to the running, and new trainers, but once they healed I put thick plasters on my heels, until I had done a few more runs. Radox and a warm bath helped with my achy legs. You've done the right thing in letting your body heal before going back to it, and keeping up with the walking.

[saythatagain]

May I join this thread?
I started this yesterday. I'd been mulling it over for years - yes, seriously, for bloody ages!
So, I downloaded the app and off I went - at 11:30 yesterday, with a temp of 28 degrees, wearing some old jogging bottoms and my fitflops because I don't even possess a pair of trainers. And dd (12) came too.
I'm 12 stone 8 and 5'11" and going to be 49 in November.
I no longer want to be leaden, lumpy and unfit so I decided I'd enter my 50th year with the intention of being fitter.
I survived it and went again this morning at 8am, which was a much better time. I thought today was harder than yesterday.
After reading the previous posters comments, I realise this is quite normal.
I too am doing a barely there jog and can walk much faster than I'm 'running'. But, I'm going to try and stick at it.
I'd love to hear of any advice on buying a budget pair of trainers that will do for now?

[dudsville]

I've been absent from the thread since last week. I pushed myself too hard, took me days to lose the sore muscles that left me struggling with stairs and sitting! I also developed massive blisters and even my work shoes aggravated them such that they are only now drying up. Between those two things and the warm weather I have not run since Sunday. I'm still walking and occasionally throw in a little jog but I haven't been out properly. I'm reading this thread to help motivate me to get out tomorrow. I have to go early in the day before I eat and before everyone wakes up so that I can mouth along to my songs and look silly with abandon!

[Howlongtillbedtime]

WK 4 r 1 done

It is definitely a step up but I did it and I enjoyed it ( in a weird way )

Good luck to everyone else !

[trevortrevorslatterfry]

howlong good luck for week 4 but don't be discouraged if the jump is too big - just do week 3 again if you need to

to everyone - have a great weekend!

[Howlongtillbedtime]

I finished week 3 which I am pleased about and it wasn't too painful . Still sweaty but I enjoyed it .
I am worried about starting wk 4 . It seems a bit jump going from 3 mins to 5 .

Good luck to everyone .

[ErrolTheDragon]

Well, hope the advice was ok - I've no experience of treadmills! (and only just started actual c2k myself). But the advice upthread was that it was ok for the run to be as slow as it needed to be so just extrapolating from that really.

[PenguinsGiveWarmHugs]

Errol, thank you for your wonderful advice. You've answered both my queries. I'll try dropping the speed for next time and see how I get on. I am determined to stick with it - even if I do resemble a newborn baby deer when running!

I don't mind being a bit heavier, I guess I was just surprised - that's because I don't know much about fitness - I'm a total novice, but really pleased I can ask stupid questions here and no-body will laugh at me.

[UntilTheCowsComeHome]

I started C25K last spring. I really struggled the first couple of weeks, but soon started to enjoy it.
I stopped though when the summer holidays came round and I was so disappointed in myself for giving up.

So I started again this spring and I'm pleased to say I finally got to the point where I could run for 30 mins. However I keep having wobbles and whenever I stop running for a while I struggle to get back in to it. I haven't run for 2 weeks now and I know I'll be lucky to manage 20 mins.

But, I call myself a runner now and I don't care how slow I am or how long I can run for because I bloody did it, even though at first I cried and my fat arse couldn't manage it, I'm doing it! So there.

[ErrolTheDragon]

I did my 2nd day at L2. on hol next week so not sure if I'll be able to find somewhere suitable (I can't run on tarmac).

Penguins, I would guess that you need to drop the speed a little - maybe part way through if you can run and fiddle buttons at the same time? If you weren't on a machine you'd probably just find that you were going slower by the end of the interval and not really worry about it. Or maybe every time you go up a level you could drop back the speed a bit for the first time and edge it up the next time type of thing?

Re weight gain - it's commonly observed that when you start exercising this can happen... something to do with muscles retaining water while they rebuild stronger IIRC. Its a temporary effect. And of course if you do build a bit of extra muscle its denser than fat so you can be heavier but leaner.

[PenguinsGiveWarmHugs]

May I join the thread? I started couch to 5K last week and have managed five of the sessions (so completed week one and am in the middle of week 2). I was ok with the 1min walk/1 min run, but the increase of running to 1.5 mins has utterly floored me, which caused me to want to post about it here.

I'm doing it on a running machine so using the same speeds as week 1. My next couple of runs I'm supposed to be running for two minutes and I'm not sure I'll manage it.

Also I've gained weight? I didn't necessarily want to lose any, I started just to increase fitness but I didn't expect to gain weight?!

Pippa - I sometimes swim with the kids, even just playing in the pool I try to count as a good thing, because even little bits of swimming and walking around in the water are a good thing aren't they.

[MilesHuntsWig]

Better than nothing!! Well done you!

[PippaFawcett]

Well all my good intentions have gone to pot this week with the arrival of the heatwave. I did go for a swim today though so at least I got some exercise.

[ErrolTheDragon]

For some reason the nhs one wouldn't play, so I got a different free one. Now deleted and reinstalled the nhs and it works but think I may prefer the other because, although Laura sounds lovely, the music is annoying (wonder if there's a way to turn it off?) . The other one just says when to start walking, start running and when you're halfway, which is all I want really - prefer one earphone in and the other to listen out for other users of the path and the birds!

So anyway, despite the heat I've done it, that was fine. Will have to see if I can keep going when we're on holiday though - I can't run on hard surfaces (hurts a hip) so it'll depend if I can find a suitable path.

[PippaFawcett]

Ahh I see, well anyway here is the other plan I have used: downloads.bbc.co.uk/scotland/makeyourmove/c25k_printable_plan.pdf

[ErrolTheDragon]

thanks - I'll try the nhs one then (I do have an ipod now, in case I was confusing upthread)

[PippaFawcett]

Errol, the NHS one writes out the programme here: www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx

Perhaps try that? And I will find another one for you later as well.

[PippaFawcett]

Shots, I'm not sure I have ever been called a runner before! I have got large breasts and I have to say that getting a good sports bra has made the world of difference to me, it is a shame I didn't have a supportive sports bra at school!

[MilesHuntsWig]

Yay!!! Good for you. I'm a similar size and will be starting as soon as I've got over a back injury I've picked up. I had a go before and it is tough, I think week 5 nearly killed me.

You've definitely inspired me to have a go again!

[ErrolTheDragon]

and having just searched for c25k in the app store on my ipod, there seem to be a few to choose from - does anyone know if they're much of a muchness or if there's one they'd recommend?