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Original poster

Can overweight middle age women actually start running?

102 replies

SweatyTulip · 26/09/2021 21:43

Please help. I'm desperate to lose weight and get fitter. I'm 45 and a size 18. I really want to start running but I'm scared. I've never run before. I walk daily, but that's clearly not helping my weight as I haven't lost any, despite 10,000 daily steps. Can I actually do this? Has anyone else been in a similar position and successfully started running? Please send motivation and support. I've downloaded the couch to 5k app.....

OP posts:
Muststopeating · 26/09/2021 21:48

So I was neither overweight nor middle aged at the time. But I cannot describe to you how little fitness I had. Never ever exercised, sat down at every possible opportunity, once managed to do only 811 steps in an ENTIRE weekend.

I did coach to 5k, it was TOUGH in the early days but just managable (I was doing it in 30C temperatures) and I did complete it.

If you stick to the 3 times a week then yes, you can definitely do it. The app is absolute genius. Its not easy but it is doable.

I am now nearly middle aged, nearly overweight, had 3 babies and put on 2 stone since I did it and couldn't speed walk to the end of my drive without getting a bit breathless. If I ever find the motivation again then I would absolutely do coach to 5k again.

allthegoodusernameshavegone · 26/09/2021 21:54

Yes, you can definitely do it, I did and it really helped weight loss, the satisfaction you get as you improve is a fantastic feeling. Go for it..

idril · 26/09/2021 21:55

Yes you can. I run a lot and take part in parkruns so I see a lot of runners. There are people of all shapes, sizes and fitness. I would really recommend joiiming in parkrun even from week 1 of starting running. It doesn't matter if you don't run it all (you can even walk it all). You will get such a sense of satisfaction seeing your times come down and it will help you keep up the motivation.

Good luck!

lljkk · 26/09/2021 21:57

Running puts a lot of stress on joints.
Being very overweight puts a lot of stress on them.
Together...

Could you try swimming or spinning instead?

evilkitten · 26/09/2021 22:01

Coch to 5k is your friend. Follow it - it's really gentle and will get you moving in no time. But you'll need motivation ...

What I can't recommend enough is parkrun. Find your local one, and go. It's not just for serious runners, and there will be lots of people like you. My local parkrun - and I've no reason to believe that yours will be any different - is an incredibly sociable and supportive crowd. You won't be judged at all. All they ask is that you are medically fit to walk/jog 5k initially. It will provide you with a weekly log of your fitness improving. I can guarantee you won't be last - they have tail walkers whose role that is.

On the weight, I went low carb. I had to last year as a result of being diagnosed with diabetes, and lost 2 stone within as many months. Possibly not for everyone though!

LawnFever · 26/09/2021 22:01

Yes you can do it! Get all your favourite music downloaded and give the couch to 5k app a go.

Don’t worry about moving through it at any speed, if you want to to repeat runs, or whole weeks just do that it’s absolutely fine Smile

Get yourself some decent trainers too, I like Asics - good luck!

firsttimeclock · 26/09/2021 22:01

Oh course you can! It's simple; tomorrow run as far as you can. Track it on strava. It might be what? 50-100m? The next day do that run again plus an extra 10- 20m? And the next day add another 10-20m to that and so on.

It doesn't really matter how little you start with, it's absolutely better than nothing at all.

Good luck!

HotPenguin · 26/09/2021 22:04

I'm sure you could, and it would be good for your heart, but it may not help you lose weight more than walking. It might be better to swim or use a rowing machine at the gym. Weight loss is mainly about what you eat though.

aleC4 · 26/09/2021 22:09

You definitely can!
I am the same age as you and about the same size, if not bigger.
I've just done couch to 5k with a friend and today we did our first 5k, it felt amazing!
We are very slow and our pace is a bit embarrassing but I actually don't care.
At the start I found running for 1 minute almost impossible, yet today I ran 5k without stopping.
It's been tough but you can do it!

BeeandG · 26/09/2021 22:11

I started c25k again back in March, aged 42 and a size 14/16, it was tough but I loved it. Just follow the plan and repeat weeks if you need to before moving on. I finished it a while back but am still running 2 or 3 times a week and doing a weekly weights class now too. I'm fitter, in better shape and really enjoying the exercise. Give it a try.

Boomerang99 · 26/09/2021 22:11

Cam you do on the treadmill?

DirtyDancing · 26/09/2021 22:17

Yes. But be kind on yourself. Start slowly, follow a 8-10 week programme and do not feel bad if you need to repeat a week. You will start by mostly walking, with very little running. Only other advice is to buy some running gear that makes you feel good, but is practical too (I can't believe i used to run in joggers now because I was too afraid to wear some run tights. Joggers are hot and not waterproof!) Lastly you need to stick to it. A week or two off and you'll be back to square one!

FavouriteMug · 26/09/2021 22:23

Was older and heavier than you with dodgy knees. My couch to 5k turned into a 10k without me really noticing.

You absolutely can do this.

SinoohXaenaHide · 26/09/2021 22:29

Yes I did this at the age of 46 and went down from a size 22-24 to a size 12-14.

Exercise alone isn't enough, it was combined with a 1400 calorie per day strictly controlled diet no cheating or eating back exercise calories. But yes you can do it. Couch to 5k is an excellent way to start.

QueenBee52 · 26/09/2021 22:50

@FavouriteMug

Was older and heavier than you with dodgy knees. My couch to 5k turned into a 10k without me really noticing.

You absolutely can do this.

this is great
Fellrunner85 · 27/09/2021 07:07

I was overweight and extremely unfit when I started running. I found c25k really hard and thought I was going to collapse/vomit/both on the running sections.
But then as a pp said, I found myself running 10k. Then half marathons. And now marathons and ultras.
I dropped to a size 8-10 through running, eating better, and not drinking alcohol, and have kept it off for several years.

It absolutely can be done, but it's a mental battle, not a physical one. If you go running on the days when even you don't want to run - you'll succeed.

Suprima · 27/09/2021 07:10

You most certainly can, but I had a BMI of 28 when I was training for marathons as I was starving all of the bloody time and constantly ate back what I had burned.

Look at the couch to 5k program, and if weight loss is your aim- combine this with eating better too.

jeffersonsam · 27/09/2021 07:14

Yes, No problem. But women short running little distance in the start stage. 1 to 2 km per day is enough in starting stage. 3 or 4 months later increasing running distance is good for their body health.

AuntieStella · 27/09/2021 07:15

Go for it!

C25K is a very good and very safe way to start running. And I agree with the recommendations about parkrun

One note of caution, the saying 'you can't outrun a bad diet' exists for a reason. The key to weight loss is what you consume. But doing more exercise is so good for you on so many levels that it's definitely worth doing

lnsufficientFuns · 27/09/2021 07:17

In the same weight size as you op and am starting with Aqua aerobics until
I’ve got a c oh one of stone off

Then I’m doing c25k with my son !

However I have aviators of ruptured tendons so probs my need to take it asker than most

Vroomed · 27/09/2021 07:26

Look into whether any local running clubs are operating a C25K as doing it with other people can help to motivate you and you may be more inclined to complete it. All ages, shapes and sizes turn up and clubs can be very supportive.

Spudlet · 27/09/2021 07:39

Yes, you absolutely can! The body adapts to exercise in all sorts of amazing ways. You’re will too! Just take it steady, use the couch to 5k programme as that allows your body time to make the changes it needs to. Don’t be afraid to repeat weeks if you feel the need. You will get there!

stclair · 27/09/2021 07:42

I would also say definitely start slowly. I ran again a year ago after not running for a year and went into it full-tilt. I was overweight and another year older, and a year later my archilles heel is still swollen and painful.

BikeRunSki · 27/09/2021 07:42

C25k, good running bra, good running shoes, get the bra and shoes professionally fitted by a specialist shop.

theDudesmummy · 27/09/2021 07:47

I am in my fifties, have put on menopause weight and gone from being naturally quite fit despite being lazy and having a sedentary job, to scarily unfit (out of breath on stairs etc). Everything was also starting to ache and my flexibility was decreasing. I tried C25k but could not get past the first 2 weeks, the outdoor running is just not for me. On the advice of a previously unfit, now fit colleague, I got a rowing machine. I have only used it a few times so far but I enjoy it (can watch Netflix while rowing!) and already feeling a bit better although I don't think I have lost any weight yet. I think I will be able to keep this up (especially in the winter!) better than the running!