Advice for 5k run for someone really unfit

[househuntinginthesouth]

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?

Couch to 5k is brilliant, I started with that and am a regular runner now - it gets you in a good routine as well as building you up to running for 30 minutes. Do that first and then try a park run.

If you like Instagram, set up a running account & follow some runners who you can relate to or who inspire you. I follow lots of local people, mums that run & middle aged men . I've found it a really supportive community.

Race wise, you might find an accumulator challenge a good place to start - maybe 25 miles in October or something you feel is achievable with both walking and running?
You can do it alongside C25K & get a medal for your efforts.

I've recently started c25k and was unsure how to start.

This is the trap, isn't it? Thinking that we have to be ready to start or be fit enough to start getting fit. I've done that so many times. But for the last 4 years, I have got into running and speeded my pace up etc etc, by just doing it. If I run for a solid 15 minutes I generally need a 30 to 40 second walk to catch my breath, then another 10 mins running & so on. I suspect I go too fast! But I get a burst of energy.

But I started with a couch to 5 k. And I've never, ever run 5k in 20 minutes ... !

The main thing is to start !!

Honestly I would forget running whilst you are still extremely overweight and unfit. The impact on the pavement will put a lot of pressure on your joints and bones. There’s no benefit to you running over brisk walking. It will increase your heart rate just the same, and you’ll be able to do it for a lot longer. Build up gradually to being able to do your 10K steps a day (around 4 miles so more than a 5k) and look at running again in the future. If you want to push yourself I’d suggest lifting weights a better way to go.

[quote FlowerArranger]**@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 [/quote]
@SweetBabyCheeses99 - I totally agree... and suggested this when OP originally asked (see above), but she has not come back.

How are you getting on, @househuntinginthesouth - can we help?

yes to c25k programmes. I did one last year with my dc.
takes about 3 months to complete, depending on the programme and your progress.
I love getting out for my runs now, more than a year after completing the programme.

get good schoes (decathlon has decent own brand ones not very expensive) and a good bra.

good luck!

Start slow & build up bit by bit. I found when running I constantly thought ‘this is no better than last week, it’s still really hard!’ But over a year I became really fit! So really take the pressure off week to week and think long term. Also great music is essential for me. No music=no run! Just take it bit by bit, walk a bit if you need. I hate running but forced myself into it. At the moment I can’t go running & actually quite miss it! Xx

C25K is brilliant

And it's very safe - NHS endorses it

I started out that way about 5 years ago, now run Half marathons regularly. And volunteer regularly at parkrun- and my favourite role by a long way is tail, walker. I've met so many lovely people. And yes, it really is fine to walk if that's what you want to do

I'd just use your local parkrun. Set a date and work towards being able to do it without stopping on that date. You can run walk it as part of your training in the meantime and you'll meet a wonderfully supportive bunch of people.

You'll probably even meet people working towards the same goal

Don't run on concrete it damages your knees.

Well done on having a starting goal. Good luck

Another one delurking to say come along to parkrun !

Couch to 5K.

Just follow the programme!

And keep the faith.

Came on to talk about running but don't want to hijack.

OP - like you I am unfit and overweight. I have joined a local running group and I am doing the beginners class. I am by far the biggest and the slowest but everyone is so lovely and supportive.

I actually wanted to ask about the fact that I run do very slowly- how to I get a bit faster? I am sure most people walk faster than I run.

OP - please don't be disheartened. I have run in the past - many years ago and many stones lighter - but always in a treadmill- running outside is completely different. To be honest I prefer my solo runs as I don't feel I need to keep up with anyone and I find them quite meditative.

Sorry for the ramble- good luck OP

Don't run on concrete it damages your knees

Please stop spouting dangerous nonsense. Most of the evidence shows that running is good for your knees, not the other way around. And then you have all the other health benefits on top.
www.runnersworld.com/health-injuries/a32598733/is-running-bad-for-your-knees/

But yes, just to agree with pps - c25k is the way to go. I was overweight and so unfit when I started c25k that I couldn't even run for a minute without thinking I was going to throw up. Now I run marathons for fun and think of a 5k as a short recovery run. That would have been absolutely unthinkable to me a few years ago.

Build up gradually to being able to do your 10K steps a day

Thing is, 10k steps a day is a recommended minimum not a goal. You should be aiming for 20k steps, really. And you need to be sure that you're walking fast enough to get out of breath and get your heart rate into an aerobic training zone. That's why running - verrrrry slowly - is recommended.

I was overweight and so unfit when I started c25k that I couldn't even run for a minute without thinking I was going to throw up. Now I run marathons for fun and think of a 5k as a short recovery run. That would have been absolutely unthinkable to me a few years ago.

@fellrunner85 I totally bow down & salute you.

I run because I have to in my training - my PT had me on the treadmill the other day for intervals of 30 seconds starting at 13 kph, and going p to 18kph - I almost did throw up.

But I'd rather pick up heavy stuff, or push it up from the bench, or squat it.