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.

[228agreenend]

Well done on starting the programme! Remeber, it's not a race.

Are you running too fast? Someone once told me that the ideal running speed for someone is one they can hold a comfortable conversation with.

I do c25 on the running machine. I repeat earlier weeks if I feel tired. It doesn't matter if you take 10 weeks or 10 months to get to 5 k, doing 30 minutes regular exercise is brill. Don't be defeated, do it at a pace that suits you.

[Howlongtillbedtime]

I certainly haven't told my dh how long it takes me , he would be lovely about it but I am quite happy only telling strangers on the internet than people close to me I have failed on the weight loss and exercise front so many times that I just want to get on with it this time quietly .

So wk3 r1 is now under my belt, what week are you on ?

[ShotsFired]

Well done Howlong!

I've done C25K and variants of it about 3-4 times now, and even after my most concerted effort, your time was still faster than my best one! I have concluded I am just not meant to run, even at snail's pace - it just makes me feel so shit to be so shit!

[londonmummy1966]

Well done OP for starting. A mistake a lot of people make when they start this sort of programme is to assume running means running as in school sports day.. it usually means a slow jog. A good tip I was given when I started was to walk as fast as you can until you find the "break point" where you have to start jogging and to try to jog at or just below that pace. Going out with a fitter friend is good once you are running 3K plus as they will encourage you to up the effort but at the initial stages it is often not that helpful.

[PippaFawcett]

ShotsFired, don't give up! I went again today with DH and the DC, it was HOT even though it was after 6pm when I went so I got very sweaty indeed. We have devised a route where we see as few people as possible so that definitely helps.

Dudsville, I haven't told anyone either - apart from DH, fit friend and the DC - although DS, 4, is disappointed by my efforts - he said tonight 'you will never win any races going that slowly, mummy!"

[ShotsFired]

Pippa Afraid I have already given up, it was just too demoralising for me to constantly fail at it. I do other exercise instead though!

[Howlongtillbedtime]

Shots don't give up it was your advice that made me have such a good run yesterday . I do understand though especially if you do other things well .

[trevortrevorslatterfry]

Shots you are not shit at all so you must not feel shit. Just because running's not for you it doesn't provide any reflection of your character!

Hope you're enjoying the other stuff you do

[ShotsFired]

Oh thank you both for being so kind Pippa and Trevor, but honestly I am fine I am pleased that my nugget of info helped you though Pippa! You runners never fail to impress me!

(I tried it several times and my friends saw how crappy I felt each time and wisely counselled me that I didn't have to do it and I could just do something else I would enjoy more. So I stopped trying to force myself to run and now ride my bike a bit instead. I can do that and it makes me happy!)

I literally cannot even run for a bus, but that's ok. I'll just get the next one

[trevortrevorslatterfry]

[ErrolTheDragon]

Right... I've just come back to this thread and am immensely cheered by the comments to the effect that its ok to run slowly, even slower than you can walk. I really need to start trying to do this again. I've never followed c25k as I didn't have an ipod or smartphone, but just worked out my own run/walk intervals - maybe I should do it 'properly'. Given I'm not quite 'couch' , do you have to start from the beginning or is it ok to try to figure out where to go from? (if that makes sense).

[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?

[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!

[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!

[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.

[ErrolTheDragon]

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

[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]

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]

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.

[MilesHuntsWig]

Better than nothing!! Well done you!

[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.

[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.

[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.

[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.

[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.