Starting running at the gym

[MummytoCSJH]

Firstly I know I'm big for my height, but I'm trying to get healthier as well as losing weight. I'm half following slimming world and half calorie counting (in recovery from an eating disorder so docs recommended SW in regards to the portions and meals they recommend). I'm now 14st at 5'3, still working on the weight with the eating, I gained a lot of weight due to other major health issues meaning I couldn't care for myself properly for a few years, but I've also started going to the gym. I've been steadily building up my speed on the treadmill, and I want to start jogging/running but I'm really nervous. I know I could run without the gym but I really struggle to motivate myself so if I don't pay for it I will never go (like running outside) and it helps to know I've done 30mins 3x this week for example. I'm worried... Are people going to think 'fat cow' when I stop after 5 minutes to take a break? Is it going to be loud because I'm heavy?! Not even sure what speed to set it at to start. If nobody was in the gym with me I wouldn't feel as nervous I suppose but because you have to book at the minute on their app you can usually see there are other people going to be in there and I can only go during school hours. I'm sure I'm overthinking it but it's hard to ignore the anxiety. Does anyone have any tips or anyone else in this position?

good for you!
no. other gym goers don't judge.

wrt a running programme, try c25k. it gets you to run for 30 minutes in a gentle realistic pace.

good luck!

You are overthinking
People in gyms tend to be getting on with their own exercise and often don't notice others

The most negative thoughts are likely to be along the lines " good on her for doing something "

Start slow
With a slight incline

Well done you for even going to the gym It’s given me the kick up the bum I need to get back to exercising.
I started with the NHS C25K on my headphones at the gym - that way I didn’t feel like I couldn’t run, I felt like I was following a very manageable programme which changed my mindset. No-one seems to notice how fast or long you’re running for, everyone seems v focused on themselves. Good luck!

Thank you all... have downloaded the C25K app so will have a go with the first bit of that today. It's reassuring to hear other people say others at the gym won't be paying attention. Realistically I knew that but it's just hard to get that thought out of your head.

Enjoy your exercise @MaMelon

I am your height and was slightly above your weight last July. I use MyFitnessPal to log my food and I'm now around 9 stone ) sometimes 8'12 sometimes 9'2 I started nhs C25K and was a bright red sweaty tomato face on week one now I run 5k 3/4 times a week and 10-12k once a week. I found being completely honest about my food intake and being accountable really helped. It was a ball ache weighing food out to start with but I never denied myself any type of food just ended up making different choices eventually and now it's easy to maintain and I'm feeling so much better. You can do it!! Also I found running early mornings outside helped me to find my own pace without being too scared of people laughing at me

Well done! I think C25K is a brilliant programme - I've done it quite a few times, and it always amazes me. I can generally knock out a (v slow) 5k without training (I do other stuff), but it's never as comfortable as when I've done c25k properly, and increase speed and distance gradually.

Other gym goers will be far more concerned about their own progress than what you look like - and if you're red-faced and sweaty, perfect! That's how you should look when you've worked hard!

Make sure you build in some stretching after your runs - I've been guilty too often of getting lower back injuries because I don't warm up my glutes sufficiently, and don't stretch afterwards. I'd suggest building in some squats and lunges before you run to fire up your glutes, and making sure you do glute stretches after your run too (and calves!).

Are people going to think 'fat cow' when I stop after 5 minutes to take a break? Is it going to be loud because I'm heavy?! Not even sure what speed to set it at to start.

If I'm on a treadmill, I am in my own little world of gasping for breath, counting my strides, watching the clock. Honestly, if I'm working hard, I don't have the brainspace to do anything other than survive the next interval of 30 secs at a scary pace, or a minute with an impossible gradient.

I am not thinking "OOoooh that person 3 machines along is making a racket" If I did notice the noise, I'd think "Gosh, they're working hard."

When I started running - on a treadmill like you - I used a Couch to 5k app. And I set my pace at around 7 k per hour, with a walking pace of 5 kph. All at a gradient of 2.0 - apparently this is the nearest equivalent to running outside.

I learnt how to jump off & on the treadmill while it was running, so if I'm now doing a workout where I have to run for 30 secs at 14 kph, and I feel I'm going to fall over at 25 secs, I can jump my feet to each side of the moving band, and gasp to recover for 5 secs.

Also re noise - all the heavy but fit men at my gym (there are some boxers and some rugger players and some amazing powerlifters) make a noise when they're on a treadmill. It's normal.