Couch to 5k - first time out and huge failure

[Milicentbystander72]

Ok I'm really fat. Obese. I'm 17.3 stones. Currently in early menopause.

I used to do C25k about 4 years ago. I always found it hard but stuck with it and while I didn't really get beyond running 20mins comfortably, my fitness levels improved. I stopped when I had a large operation and needed to recover.

So I've just bitten the bullet and been out again. I got out my old running trainers that were fitted at a specialised running shop. I could barely power walk let alone run 🙁 I could only manage 2 60 second runs. Even walking the rest was hard.
While I'm very unfit, I felt the main reason was virtually instant cramp in my lower legs, mainly at the top of my foot/ankle. It was agonising.

Is this something bound to happen because of my weight? I remember the same happened when I did C25K years ago. Are there any exercises I can do to combat it? It's very disheartening.

Hi. I was about the same when I started. I've lost 9kgs apparently. Well done on starting again. Keep on going.

I must have started the C25k 6 or 7 times. And finally finished it 2 months ago. Am now running 4 times a week.

You'll get there and you know you can do it. It's all about getting your head in the game.

You are absolutely NOT a failure.

You laced up your trainers, went out the door and you RAN for 2 minutes.

If you were cramping then next time make sure that you're well hydrated the day before and the day of your run, that will help. Also, as well as the 5 minute brisk walk to start with maybe try a few gentle stretches and ankle rotations.

Honestly, you did brilliantly, it'll be a bit sore maybe tomorrow but try again the next day and I bet you'll manage at least another minute.

You are looking at this the wrong way round. You ran for 2 x 60 seconds. Well done! Just stick to week one until you can do it. Be proud of yourself for committing to it.

I’ve been trying to learn to run - I’m not a natural runner, and initially didn’t make the progress I wanted to. I’m trying to focus on getting out regularly so it becomes a habit. I’m hoping the fitness comes along later. And if you have been previously quite inactive then 30 minutes walking daily is a step in the right direction anyway. Keep at it!

What about doing the C25K walking version instead? It'll help you build up stamina and strengthen your ankles before starting the running part. You could start half way through since you're already doing some running.

Keep going OP. I'm gearing up to c25k but at the moment am run/walking with my own regime. Just keep doing it.

Don't beat yourself up. It's strange for me reading this as I completed C25K 5 years ago and never ran again. I'm obese now and went out again last night aiming to start C25K again and i STRUGGLED. Did 30 seconds of running for the first two rounds then took a massive break and just walked and unpaused it 20 mins later and completed it. After my break I really slowed down on the "running". In fact I was probably barely going faster than my walk but it's the high impact part of it that gets my heart going so I figured speed will come once my fitness improved. Could you try slowing your pace? You can also repeat days so you could repeat day 1. Don't give up ☺️

Oh thanks everyone. That pep talk really helped!

I guess I felt like the cramp in my ankles was holding me back slightly and if I could just ease that then I would do better. Maybe I'm expecting too much?

I gad no idea there was a C25K Walk app? I'm off to have a look. Thanks again.

I went out with my dd15. She's not very fit but she managed to do it fine....but I'm forgetting she's 15! 😂

I'd stick with walking, and only when you're fine doing a brisk walk for 10 mins or so should you attempt running. What's your main aim for running? There's nothing wrong in just walking for fitness.

“You are absolutely NOT a failure.

You laced up your trainers, went out the door and you RAN for 2 minutes.”

I was going to say exactly the same! Consider it as week -1 where you do 2 of the runs from week 1, week 0 you’ll do 4 etc

Getting out there is the most important thing - don’t let this stop you. Oh and run slower than you think is physically possible...when I started I was doing running movements and being overtaken by everyone walking. As long as you are building up the running movement you’re progressing.

C25K is a guide not a rule or a competition. Redo runs if you need to if you don’t feel ready to progress...but try to stick to 3x a week.

Stay hydrated and if you need to stop and stretch then do.

You’ve done brilliantly, but I’d suggest you think about 2 things ..

1. speed - if you used to run you probably set off at your ‘fit’ running speed..slow it down ...and then slow down a bit more. The walks breaks are for recovery so just stroll however you need to to get your breath back. If you’re going out with your daughter then more than likely you’ll be trying to keep up with her.

2. Cramp in your feet - drink as people have said, but remember to loosen off the laces. Especially in the hot weather your feet will swell so could be encouraging cramps, tingling etc.

Good luck

@Milicentbystander72 keep on going! I've been on week 4 since 2017 !!!! You're still lapping the people sitting on the couch!!!!xx

Brava! You got out there & ran.

Maybe do some stretching after you finish your next C25K run/walk.

Also, I find that if I tense up, I get that feeling of twisted cramping muscles - try to consciously relax - breathe out very deliberately, breathe in trying to expand the bottom of your rib cage (not hunching up your shoulders).

Good luck!