Pre couch to 5k

[Olympiadreamer]

I've tried couch to 5k a few times. I get to about week 3 or 4 and it's too hard. I've tried repeating a week but I still can't do it. My fitness is pretty crap and I'm about 7 stone overweight. Actually my fitness for 7 stone overweight is probably better than most in that position. I walk a fair amount. I walked more than 5 miles yesterday without any issues but running is so much harder. The minute I get to a hill (even at a walk) it kills me. Is there anything pre couch to 5k I could do to help?

Is running the best type of exercise for you if you're 7 stone overweight?
I'm similar and got told by a physio to stick to low impact (swimming's particularly good) until I'd lost some of the weight because running and high impact activities but a huge amount of strain on joints when you're seriously overweight.

Active 10

The C25K programme works because it makes people progress steadily, rather than try to run for as long as they can and risk injury.

However, if you are carrying a lot of extra weight - you may need to take it even steadier - repeat weeks 2-3 until you feel comfortable - then as you go along, if it feels harder one day, don't worry about dropping back a few days. It is a marathon, not a sprint. You are not getting to a finish line - just developing your running. And run/walk is a "thing" - just google "jeffing"

Yes you will find running easier if/when you lose weight, but that is obviously hard but shouldn't stop you getting out and exercising, just do it at a steady level

So basically - no "pre" course stuff to do - just take more time to do it

Do you have to start running, walking 5 miles is great and if you could do that regularly, why is it better to run 5k?

I want to run as I used to do it and enjoyed the races. I love a medal

Thanks for all your thoughts.

If you try c25k again, slow right down. At times it may feel like you could walk faster than you run but it works. Speeding up comes later in the process.

How briskly do you walk?
It might be worth using C25k to alternate brisk and slower walking to boost your pace without the impact before coming back to run/ walk.
"Jeffing" run/walk is a perfectly valid approach to running anyway.

@BogRollBOGOF

How briskly do you walk? It might be worth using C25k to alternate brisk and slower walking to boost your pace without the impact before coming back to run/ walk. "Jeffing" run/walk is a perfectly valid approach to running anyway.

Good idea. I walk at a fairly easy pace.

Yes I'd start with brisk walking in the run slots. I found a rebounder useful in the early days to ease myself into the running phases but the logistics are tricky when you are walking in between running sections. I used to look like a hamster going round and round our little close.

Also, as Crocky said, sloooowly.

C25k is great, I've done it and completed it. I slowed it right down due to being older and always left two days, rather than one, between runs.

Really, that's the key. Going slowly is just fine, and if you are older/overweight/very unfit leaving two days between runs is the best way for your body to cope. You can speed up later.

You don't need to repeat weeks, just slow it right down and skip days.