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Original poster

Advice for 5k run for someone really unfit

41 replies

househuntinginthesouth · 05/09/2021 15:01

I'm extremely overweight and unfit but have decided to try and book a 5k run as something to work towards. So does anyone have any tips? What would be a good run to go for? how long will it take me to be ready?
I'm going to download the coach to 5k app and we have a treadmill at home. Any other suggestions or advice?

OP posts:
jollyjester · 05/09/2021 15:04

Congratulations on having a starting goal!

Couch to 5k is a great starting point.

Do you have a local parkrun near you? They are on a Saturday morning and there are runners and walkers. Everyone at any I have attended are really welcoming and it's a great way to start a Saturday morning

MatildaIThink · 05/09/2021 15:09

Use the Couch to 5k app, last year my brother was 18st 10lbs, he started the Couch to 5k, started walking, ate healthily, he lost weight really quickly and sustainability, now he runs 5-10k 3-4 times a week and is 11st 10lbs. Don't run before you can wall, you can only run every other day at most, you can walk every day, which is much more sustainable.

ETgo · 05/09/2021 15:10

C25K is really good, i started with that and have just run a half marathon today!
Don't push yourself too much - just think any running/walking you do is better than not doing any!
Also remember that everyone has good running days and bad running days - some days i struggle to do 5k yet other days i can do 12k relatively easily (not fast though 😂)

brizzlewizzle · 05/09/2021 15:11

Go to you local Parkrun. And remember a 60 minute 5km is just as far as a 15 minute one - so start by walking. Good luck!!

megletthesecond · 05/09/2021 15:11

How unfit is unfit? Can you walk 5k? (Thinking of a starting point). You don't want to pick up an injury in the early days.
If you can walk it already you can do parkrun. That way you should gradually see your times speeding up a bit. I do have a friend who was severely obese and she used to walk just half of parkrun before she even walked the whole thing, she runs it in 35 mins now.

QueenofBrickdon · 05/09/2021 15:11

Look for a parkrun near you. They are free and usually have walkers as well as runners. I am a big parkrun fan.

ChasedByFox · 05/09/2021 15:14

C25K takes 9 weeks (assuming you don't need to repeat runs, which you may need to).

ImitationofBeing · 05/09/2021 15:15

Just do the 5k app. Get comfy trainers and a supportive bra.
If you need to redo some when it increases the running then do and don't think you have 'failed'. Or if you have a week or 2 off running don't feel you've blown it - just start at a suitable point.

If you need inspiration volunteer at Park Run as a Marshall etc, you'll see all shapes, sizes, fast, slow, walking and hoping you feel the buzz, and want to do it.

I've had a 3 month break from running. I went out this week - only managed 3k but it was good to be out.

Invasionofthegutsnatchers · 05/09/2021 15:19

I've just completed c25k on the treadmill. Start by jogging for 30 seconds then walking for 30 seconds. Gradually increase the length of time you are jogging. Eg 2 days after your first run, jog for 40 seconds then walk for 30 seconds. Next run- jogging for 50 sexonds each time. This is called jeffing and it increases your fitness quickly. You can do it!

moirarosebabay · 05/09/2021 15:20

I run every day and built up to it. My top tips are running first thing when your tummy is empty (no stitches and run faster, also get it over with before have a chance to think). Good playlist makes me run faster - uplifting stuff or music from the clubs when I was younger. I have underwired and non wired sports bras( from marks and spencer) and wear one of each - wired bra with non wired bra on top really straps them down and can jump up and down with no movement. It really holds everything in place. Good luck. Hope you find your running mojo.

SirChenjins · 05/09/2021 15:21

I’m working through the Couch to 5k thing - it’s been slow with a few false starts but I will get there! It’s been a great app though, and very doable.
I absolutely loathed our park run - far from being non competitive ours has a few local running clubs taking part who gather in large groups doing their stretches and synchronising their watches, and as the course loops back on itself those of us who were slower were at the halfway point as the fast runners were congratulating each other and comparing run times at the finish line - so demoralising. Then, to add insult to injury, you get your finish time emailed to you and you can see exactly where you finished out of the hundreds taking part. Their website also highlights best times from across the UK.
I know others love them though, so I would suggest finding one that suits you as I believe some are more fun. You may also be very competitive snd love them 😊

Shurl · 05/09/2021 15:21

When you run go way slower than you think you should. Seriously. Even if you aren't going any faster than walking.

Over the programme you will get faster without realising. But going to fast and making it too hard is a sure fire way to quit. A good rule of thumb is to be able to talk when running. If not, you are going too fast.

And you will probably have to repeat some, if not most of the c25k weeks. That is OK and to be expected

Mammyloveswine · 05/09/2021 15:21

Couch to 5k is great!

emmathedilemma · 05/09/2021 15:29

Definitely c25k if you can already brisk walk for 30minutes or more. Bear in mind that you might not get to 5k even when you complete the plan as it takes you to 30min non stop running which is a decent pace to cover 5k in for a beginner. It’ll get you round a race though. I’d look for something in 12-14 weeks time but by then most events will be trail races.

PeonyTime · 05/09/2021 15:43

Can you walk 5km? I'd start there. If you are close to that, then I'd start the couch to 5km - bear in mind some people wont cover 5km at the end of that - it's basically to get you running for 30 mins, but the distance depends on speed.
Worth getting outside for some runs - it's a very different feeling to treadmill running.
Decent trainers, decent bra, and a mindset that any run, however bad, is better than no run.

Original poster
househuntinginthesouth · 05/09/2021 16:08

@jollyjester Thanks. Great idea. I'd have thought so, I'm sure I've seen people doing park run somewhere I like to walk.

@MatildaIThink That's amazing! He must be so proud, well done to him. I hope I can say the same next year.

@ETgo Ahh that's great, well done!

@brizzlewizzle I'll have to look into it, if there's no time limit I'll give it a go. Might have to walk it the first few times if that's allowed.

@megletthesecond
Extremely unfit and extremely overweight Blush

OP posts:
tattychicken · 05/09/2021 16:16

Echo the PPs. And yes, go slow to start with. I run with my dog and sometimes I have been so slow going uphill that she is actually walking beside me. Which is rather rude frankly.

brizzlewizzle · 05/09/2021 16:31

You never come last at Parkrun - there are always tail walkers. And you can do as much or as little as you want - my local one is three laps, and I used to just do two when I started. You will find it's really friendly and encouraging. I like the suggestion of volunteering to marshal first, if you want to check it out, but I can guarantee royally shapes, sizes and speeds! Enjoy!

brizzlewizzle · 05/09/2021 16:33

Royally? *it's all shapes, sizes and speeds

Summersdreaming · 05/09/2021 16:37

My advice would be: don't be upset or embarrassed if you can't run!! I am healthy weight, reasonably active and cannot for the life of me run/jog more than 1.5k. I've tried C25K several times. Last week I did the national 3 peaks so I wouldn't say I was unfit either. Good luck!

Marni83 · 05/09/2021 16:37

Back to basics op

Do you walk?

Start by ramping up walking. Walk everywhere that you can. Go for a morning walk, a lunch walk an evening walk.

One day… Walk until you think… shit I’m bored of walking. I want to get home, so I’ll jog the last 500 metres. But no pressure if I stop.

And then build.

Make this a permanent change

Musicalmistress · 05/09/2021 16:52

Word of warning - running on the treadmill & running outside are different. Lots of folks find running outside tough after completing couch to 5k on a treadmill. If your run is going to be outside then I'd do the C25k programme outside too so that you get used to it.

Cornishmumofone · 05/09/2021 16:59

I struggle with treadmill running as I get too hot. I'd recommend making sure you have a fan of you're going to do your training on one.

FlowerArranger · 05/09/2021 17:08

@househuntinginthesouth - you say you are overweight and very unfit, so you need to take it slowly. Start by walking - walking purposely in good quality walking shoes and increasing your distance and speed gradually.

You also need to improve your fitness generally. Lucy Wyndham Read has a lot of short exercise videos that are not too challenging, including a 4-week beginners running programme which is really great:

In order to get fit for running, you also need to do some strength work. I swear by this one, which I do most days. It really helps to build thigh and glutes muscle:

Finally, but I'm sure you already know that...... revamp your diet. Mediterranean is both healthy and tasty Smile

Elmo230885 · 22/09/2021 09:33

I've recently started c25k and was unsure how to start. I ended up joining a local jogging group. It took a lot to make myself go to it, there were only a handful of people there in the end. The lady running the group gave me lots of good tips such as speed, how to pace myself etc. I'm a complete beginner, didn't know that I didn't know how to actually run lol
I have been taking it steady. Doing the group on a Saturday then two of the c25k runs during the week.
I'm hoping to lose weight. I've cut out all the crap from my diet and also cut out caffeine. Made the changes mid August and I'm a stone lighter.
Good luck, all the best.