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Original poster

Too unfit for couch to 5k...

86 replies

PippaFawcett · 12/07/2016 15:38

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.

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Original poster
PippaFawcett · 13/07/2016 21:49

So I went again tonight with DH and the DC, including our preschooler, it was so much easier! I went really slowly, DH was being encouraging rather than trying to push me. It was barely faster than a walk but it felt so much more manageable. I was MUCH slower than the children and DH but we might do a park run together when I eventually get up to 5k.

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Original poster
PippaFawcett · 13/07/2016 21:53

Martha, I was seriously barely going faster than a walking pace tonight - but I feel much more positive about the experience. I was just kind of bouncing along instead of walking. Have you tried that? Or this can turn into a support thread if you want me to join me?

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Original poster
PippaFawcett · 13/07/2016 21:55

MovingOn, that sounds painful.

I like swimming but I find it much more convenient/less time consuming to fit in a run than getting to the pool and the rigmarole of swimming.

Could you try swimming for a bit and then try again?

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TransformersRobotsInDaSky · 13/07/2016 21:56

I was the same when I tried it, just couldn't hack it at all. Instead, in Jan this year, I started walking everyday (I got a dog which means I now have no excuses!). I walk with my sister who walks really fast and within about 4 weeks of daily 3k - 5k walks I noticed massive improvements in my health and fitness. Over the past 6 weeks I have really stepped it up and have also started to do a daily 7 minute workout (app on my phone) a few times through and also do boxing and weights. I have unbelievably discovered I love it all!

I still really struggle with running though, for some reason it just seems so much harder than anything else to me.

So I'd say, try other stuff if the c25k isn't working, find something you can love rather than that feels like a trauma!

29redshoes · 13/07/2016 22:00

Sounds like you're doing great!

I'm another one who took a while to get going with C25K, had to repeat the early weeks, walk some of the "run" sections at first etc. Six months later I ran a 10k! It's totally worth it if you can stick at it.

PrincessHairyMclary · 13/07/2016 22:06

You could try an audio book instead and just go out walking/listening to the book for 40 minutes and build up your cardio etc before undertaking the programme or doing it in your inbetweeny days to maintain the habit.

Wolfiefan · 13/07/2016 22:09

I tried it a few years ago. But found one that was literally starting with walk 2 minutes and jog one! Have a look at other programmes.
Do repeat weeks whenever you need to. Remember that every step you take is improving your fitness and taking you further on your journey.
Good luck.

Girlwithnotattoos · 13/07/2016 22:18

I started on the couch25k just over 12 weeks ago and like you I have found every step really tough but I have ploughed on and on. I'm not able to do a full 5k without needing to walk a bit but I probably manage to jog slowly run about 90% of it now. Stick with the programme and if you need to repeat a week it's fine. I used to feel absolute dread at the idea of the increasing minutes of running but it really is doable and I am the wrong side of 40 and quite overweight so if I can do it anyone can. I joined a couch25k group to join via my local Parkrun and I would recommend that if there's one near you as they really motivate and encourage you as well as giving you practical tips on breathing, posture, pace etc. good luck and keep at it.

Original poster
PippaFawcett · 13/07/2016 22:22

Wolfie, this is 2.5mins walk, one minute run with a total of 8 mins running. It is the first week though.

29, that is inspiring! I have visions of me, DH and the DC doing park runs together and me doing a triathlon in a few months, maybe it isn't such a dream!

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chutneypig · 14/07/2016 06:44

Family parkruns are a wonderful goal to have. I repeated weeks many many many times before I finished it early last year and did a charity 5k. My DC were so keen they went the following week to junior parkrun and the next month started the main parkruns with me. DH then started. We're all heading towards our fiftieth runs at the moment. I've done 10ks and even a half marathon since.

I'd never run before and I'm certainly not fast or pretty running now but I absolutely love it, the best thing I ever stuck at.

Howlongtillbedtime · 14/07/2016 06:56

I am doing this at the minute as well , for those that say run slower, how slow do you mean ? I measured 5k and it took me over 45 mins which seems really really slow to me . Is it worth persevering?

I got as far as wk 8 a couple of years ago and then broke a toe and didn't get back into it but I worry I am wasting my time and running just isn't for me .

LadyStarkOfWinterfell · 14/07/2016 07:01

Oh god don't take a friend! You need to be able to shuffle at your own pace without criticism until you're ready to speed up.
Why can't you listen to music? My c25k lets you have music in the background

annandale · 14/07/2016 07:14

Your 'friend' was being a tit, unintentionally I'm sure. It's vital to go really slowly because this is mainly mental. I did the whole c25k, repeating as much as I needed to, did a lovely 7k event with a friend where I didn't stop(my goal) and then ruined it all by doing a parkrun to support ds and getting accompanied by a volunteer who ran me much faster than I wanted to go. I haven't really run regularly since. However I do know that the mental breakthrough that you basically can run indefinitely if you go slowly enough is still there.

UpWithPup · 14/07/2016 10:34

Definitely keep going at your own speed. It's take me 6 months to get to week 7 and I found weeks 1 and 2 the hardest. You've got to fine the right speed for you, fast enough that you're pushing yourself and your heart rate is up but slow enough that -you can still breath- you can complete the section. You can do it.

trevortrevorslatterfry · 14/07/2016 11:10

howlong it is definitely worth perservering! There is no international standard for an acceptable speed, just go at your own pace.

If you find you don't actually like running then of course look for something else to do, but please please don't be put off because you think your pace doesn't measure up somehow.

dudsville · 16/07/2016 17:23

(madly waves) Is this a support thread? Please say it is! Today was day one for me and I knew to expect it to be hard, and I'd already lowered my expectations of what I thought I could do before I started, but I had to reduce it even still. I think I'm just under 12 stone now at 5'7" and I struggle with other forms of exercise due to an injury that effects what I can do with my arms. So I read about c25k and bought some trainers. The app I used was awful and I won't use it again. No entertainment, just timed cues of when to walk and when to run. What apps are you using that you like? Mine was time focused and broke the 30 min down to a 5 min walk, then 20 mins of 60 second runs interspersed with 90 seconds walks, followed by a 5 min walk. I couldn't run for 60 seconds, and like others are saying here, I could not work out how to run slower, so although they were shorter runs I still did the reps. I'm looking for inspiration as I want to keep going. I hate gyms and swimming pools and need something I can do in my own time for free and am no longer able to do things like the 30 day shred because of my arms so I'm really hoping to get in to this! Anyone have any tips?

dudsville · 16/07/2016 17:24

Ps, I really had to battle the public-ness of it. Anyone else? I'm sure that will pass soon. I saw a woman go running past my house earlier and I just admired her but I assume people are looking at me and thinking "oh dear"!

ShotsFired · 16/07/2016 17:29

I am also going with a very fit and competitive friend who kept telling me to go faster, I think it might be better for me to go by myself

OP, did you know that your running pace can often be slower than your walking pace when you start out? But it's a different type of movement.

So it 100% DOES NOT MATTER if you are slower at the running sections than you are at the walking bits.

Howlongtillbedtime · 16/07/2016 19:02

Thank you Trevor , i am def going to persevere. I am doing it at the gym because I know too many people locally and I just can't face people just now

Original poster
PippaFawcett · 16/07/2016 21:34

I can confirm that this is now officially a support thread!

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dudsville · 16/07/2016 21:49

Yay pippa!

Howlongtillbedtime · 17/07/2016 08:54

Well if this is officially a support thread then I am back .

I have just been to the gym and it was great . I really enjoyed it , i took the pressure off myself and relaxed into it . So much so that I did 4 reps instead of two . I figured I should make the most of enjoying it and keep going . I know I shouldn't concentrate on the times but I am really chuffed that even with the walking I did 5k in 42 mins.

dudsville · 17/07/2016 09:04

Morning howlong! 5k in 42 minutes sounds wonderful and I know what you mean about taking the pressure off. I treated yesterday as a learner session and did a lot of research about the things I struggled with. Today, instead of having the rest day i decided that I didn't do much of anything yesterday and headed out again. I took a different route that was on a gentle hill. I used the running down to focus on the things I'd learned about my posture and used the uphill (it really wasn't steep) to work on slowing my pace. I learned I preferred running uphill, something about the posture just felt better than when running on level ground where I just feel gravity in a serious way!

Howlongtillbedtime · 17/07/2016 09:10

Thanks dudsville , i know it's not a great time for people that are runners ( my dh does it in about 25 ) but I am pleased . I do think I need to relax more about the times but I am competitive .

Sounds like you have had a good one today as well , good way to start the day which I never thought I would say !

dudsville · 17/07/2016 09:15

I purposely haven't told anyone I'm doing this as I have a lot of friends who are proper runners and I know I would start to become too critical of my own efforts. We are not Usain Bolt but we are well intended!