Am I too unfit to start couch to 5k?

[BBoodles]

I'm fat (4-5 stones overweight) nearly fifty and have done absolutely no exercise for 30 years.
I NEED to do something, parklives have a couch to 5k starting tonight, I want to go but im worried it'll be too much for me, should I start with just trying to fast walk 5k?. Anyone started out this unfit?. Any advice ?

Couch to 5k is the best thing to do as it will increase your fitness more quickly, being an interval based programme. It's so easy, with 1 minute runs only to start with and you can repeat the weeks as often as you need to.

Look at the “ none to run “ or BUPA. C25k programmes rather than the standard app.

They start at a lower level and go more slowly. “ only 1 minute runs “ as codename says but that ain’t easy for many of us! These start at 30 seconds or so.

Remember it’s not about getting there but the journey. Take it at your speed. Run slowly , repeat weeks till you feel comfortable with them and enjoy your progress.

Personally I’m about to start again having never got beyond week 4-5 without injury/ life getting in the way.

The standard c25k also neglects strength work. You need to get some of that in your program especially if starting from a low baseline. None to run has this.

Go bboodies! And let us know how you get on. You are going to make a great improvement in 12m , but do it little by little Bs persistently.

The first week is very gentle - you will be jogging for a maximum of 60 - 90 seconds intervals in between walking.

Please go! I graduated from C25K a year ago & it has changed my life! I run 4-5 times a week now. I have lost about 20lbs and it is great for my mental health.

The C25K is probably the best thing you could do to improve your fitness as it starts so slowly and builds up gradually. HOWEVER, given your weight, age and lack of exercise I would get a GP check up before starting any fitness program.

I was equally unfit but got some great advice on here about slow running - you should be able to hold a conversation while you are doing the running sections. Tbh the first time thru I never made it to 5k and my runs were the same speed as my walks, but I redid the whole program and can now run a proper 5k. I still intersperse walking with running though - I find having planned walks in there breaks up the run psychologically!

Try it but don’t be scared to repeat a week until you are comfortable with it - it’s not a competition!

If you can briskly walk for 20-30 mins, you've got enough for C25k.

Run slow. Really slow. Probably slower! It probably won't be faster than walking, but that's fine, you're adjusting to the movement of running. The difference between running and walking is the foot contact on the ground, not speed.

I was always shocking at running at school and not in my best shape when starting C25k. I used the NHS podcast and Laura's instructions and the paced music helped me to manage the pace more sustainably, and around weeks 5-6 it began to click. I took it steady and repeated sessions when I felt I needed to.

I agree with shiny. If you can already brisk walk for 20/30mins then you can do C25K, but you've got to take it slowly. It's also worth redoing weeks until you're happy with them. There's no award for getting through the programme quickly, and people I know who found they "couldn't run" or ended up in pain were people who didn't follow it properly or tried to push it too quickly.

If you can't brisk walk yet then consult a doctor first given your weight so they can give proper advice

I did it as a fat unfit 45 year old.
I couldn’t believe how hard it was to run for 1 minute at first, but I ended up doing a 5 k charity run.
Believe me, if I can do it, you can!

It took me a year to get through c25k because I got an ankle injury and repeated so many weeks. I am totally happy with that, then main thing is to get out there. What's that slogan? 'No matter how slow you go, you're lapping the person on the couch?'

If you are overweight though I would recommend spending on decent shoes. I only just have and the difference it's made to my feet and ankles is huge.

There's no reason why you can't. I had to stop running six months ago due to injury and I'm planning to start again with C25K in the next couple of weeks.

I'm 4 st overweight and knocking 50 and my advice would be to get good shoes and a good bra. And listen to your body - if you get any pain don't try to run through it like I did. In my defence I've run on and off for years and thought it was just a niggle so carried on, ending up with shin splints and ultimately achilles tendonitis.

Good luck - it's great to get out in the fresh air and do something.

Go for it. I was fat and 56 when I started. It's amazing what you can achieve in nine weeks. My husband and I've started doing Parkrun on Saturday mornings, which is fantastic.

Having said all that I'm just about o start again as I've been ill and haven't run for a couple of months.

By all means give Couch to 5k a go. But you also need to get fit.

I found YouTube exercise videos with Lucy Wyndham-Read a godsend.

Rebecca Louise - also on YouTube - is great too, but perhaps requires a bit more fitness than Lucy's programs.

I do about 30-45 minutes a day, at home, and it has changed my life!

I hope it's OK to ask a question on your thread, @BBoodles? I want to start too and I'm in a worse place than you- over 50 and about 6-7 stone overweight. I know I need to start slowly and am happy to repeat each week of couch to 5K to do that.I have read all the comments here and found them very helpful. My question is how do I know which is the correct C25K app to use? There are so many!

I used the One You one that's connected to the NHS. The best coach, IMO, is Jo Whiley. She's really encouraging. I was 57 and 15 stone when I started and really recommend it.

I’m 56 and size 20 and I did it towards the end of last year. Unfortunately had to stop running due to to an injury but absolutely loved it. Hope to go back to it soon.

I used the NHS app with Laura. Music is annoying though.

Thank you @beguilingeyes and @BestIsWest, I will have a look for that.

I liked the Laura one. Good shoes yes. If you feel unwell during/after the first session (unwell not out of breath!) then by all means see your GP but otherwise I wouldn't worry. Just plain walking goes well with it too. I liked doing the runs in a park so that I was on soft ground.

There's a great C25K forum on the Health Unlocked website. Everyone there is so supportive and encouraging and the moderators have great advice. It really kept me going when I was doing the C25K programme and I still post there now as it's just a great motivator. link here

PS, I used the official NHS app and chose Michael Johnson as my coach. He has the loveliest voice and really made me believe that I could do each run!

Definitely do it! Couch to 5k changed my life. I was nearly 50 when I started. I'm now 51, 4 stone lighter and running the London marathon in April. Just go for it. Good luck