How do I start to run?

[Goodmum1234]

I realise this is a dumb question but I must start somewhere.
I am unfit, fat (18 stone size 20) and over 40 and I’m heading for serious health issues.
I have a large outdoor space (live on a farm).
I have some trainers and tell myself I’ll start tomorrow. I’ve been doing this since having kids. Youngest now 5 years!!
I hate being fat and low. Please motivate me. Small steps and all that. How do I start?
Thank you x

Try Couch to 5k. You can take it as slow as you like.

Download a couch to 5k app (C25K) and go for it! Good luck OP - well done for taking control!

The couch to 5K app is really good
It’s a mix of walk and short jog to start - would highly recommend

What I find good is planning out in my head when I am going to run - like getting up and putting on my running stuff so that after kids breakfast is sorted I go out, or if after kids bedtime I change then when they get into pjs

It will get easier each time you go - you can do it!!

Music helps
C25K - alternates walking with several seconds of jogging and gradually builds up.

It’s not a dumb question at all! I would really recommend the NHS couch to 5k. (Google it)

It starts very gently and takes you through the warm up etc. It’s fool proof, medically sound and free. And only takes about 25 min a few times a week.

Good luck. You will do great!

Another one for Couch to 5K. Forget running - to start with aim for “Walk then slightly faster walk”. You’ll be amazed how quickly you progress.

Do you go out walking much at all? It’s important not to push yourself too much too fast as you may risk injury.

(Sorry I’m a slow typer! Just repeating what everyone else said. But it’s unanimous!)

Couch to 5k is great but to be honest I'd start by just getting out for a walk every other day. Just try to go for 5 - 10 min with the kids and build up to a 40 min walk at a decent spped. After that start couch to 5 k.

Couch to 5k or on your own in small chunks. Go for a walk tomorrow. The day after, walk for 10 minutes or so, then run/jog/trot for 30 seconds, walk a minute etc. Then the next day, run/jog/trot for a minute. And so on, building up gradually until one day, you will run it all.
Once you do that first little trot, call yourself a runner (because you run, so are a runner) and embrace the new world that you’ve joined! Good luck and enjoy!

Couch to 5k as well! You can repeat weeks as long as you want, sometimes there's a bit of a jump between weeks.

Have you seen the book Run Fat Bitch Run.... hear me out..... the title is brutal but it’s really worth a read... The Grit Doctor will get you up and running in no time! I loved it:.. really funny but more importantly manageable.

books.google.co.uk/books/about/Run_Fat_Bitch_Run.html?id=Q894tZvTpMgC&printsec=frontcover&source=kp_read_button&redir_esc=y

Pay the premium for couch 2 5k so you can listen to music as you run, while hearing the instruction from the app.

Once you get past the app, find yourself some very good podcasts to lose yourself in. That will help you run, forget your running and help eventually with distance.

I like Sarah Millican's voice on NHS couch to 5k. You can play music in the background and the app will talk over it. Spotify have running tracks.

Sounds amazing! Had heard about couch to 5k but thought it wasn’t for me. The book sounds amazing too. Yes, a 10 min walk round tomo. If I can’t do this in lockdown, I never will. I’ll keep you posted. Thank you everyone of you

I would start with walking if you aren't used to exercise and then building up to couch to 5k. Going straight to running can cause you many injuries, particular running over rough terrain on a farm.
If your end goal is to lose weight and get fit, just remember you can't out train a bad diet. You will need to overhaul what you are eating as well.

Can you walk briskly for 30-40 mins? If yes, couch2 5k. If not, build up to that first.
Have you got a decent sports bra?

For me, I have to eat something and then wait at least 2 hours before I run, or I feel very sick and can't go as far. I also make sure I drink at least 500ml of water about an hour or so before I go. When I first started, I used to carry water with me but I don't anymore.
Pace yourself. Find a breathing technique that suits you. I can't really describe what I do but for a long time I wasn't breathing properly therefore tiring too quickly. I think I do a big breath in through my nose and quick out through the mouth, but sitting on the couch it's hard to remember.
Find the right clothing, so good trainers that let your feet breath and aren't too tight, and have good support. Also good clothing that stays up and you are comfortable in.

Couch to 5k was ok for me and in tour position is where I'd start.

But, then when Park Run starts up again I'd give many many thumbs up for that. They have volunteers around the course to keep you cheerful and a 'tail walker' whose job it is to come last 🤣 so even if you walk the whole thing you'll have someone to chat to on the way round. They are so welcoming (and I've done a few around the country now), couch to 5k will set you up really well for your first Park Run at the end of lock down 💪

Well done for getting started. Let us know how you get on 😃 x

Good luck OP!!
I'm on week 4 if c25k - not a natural runner, so if I can do it ... 😊😊
Using the NHS app - Michael Johnson tells me to walk and when to run!

A few years ago I started to run at your size. I did eventually do C25k- but before that I started walking to work - 40 minutes each way. It strengthened my legs and joints. Moving into c25k was a natural progression.

So if C25k seems daunting put on your headphones and music, podcast or audio book and get on with some vigorous walking to start.

Oh I loved Michael Johnson's voice encouraging me on. Yes Michael!