Can overweight middle age women actually start running?

[SweatyTulip]

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.....

Yes, you can do it. I started with C25k at age 43 and carrying too much weight. Running completely changed me. You need to build up slowly to avoid injury and be consistent, - don’t skip runs. C25k really helps with this. I remember the joy when I completed the 20 minutes on week 5 - it was tough, I was slow, but it was amazing.
Fast foreword to now and I’m a club runner, taking part in cross country this season, out 5 times a week, have made friends through it and am building up to a half marathon, loving my 15km Sunday long run. I’m still slow compared to many, but have my 5k time down to 25 minutes and have no where near reached my potential yet. I’m also a size 10 now and have a runners body. It’s the best sport.

couch25k.

I started running at a similar size 10yrs ago and really enjoyed it and lost about 10kg without doing much else.

I stupidly got out of the habit and am now even bigger and am in the precontemplation stage of starting to run again.

I can't state the need for good shoes and a good bra enough.

Just coming to the thread a bit late. I love all these stories of C25K successes, by so many women of different ages and sizes, who didn't think they could. But they did, and brilliantly so.

Well done OP. I can relate to most of what has been said in this thread.

I can also relate to your feelings of meeting someone you know while out running.
You will be surprised at how kind people are though. If anyone’s judging, then they usually drop on the side of “Well done, you”. I remember not turning round quickly enough bumping into people who were, you know, proper runners - who had done, you know, events and stuff. Everyone was supportive and just generally lovely.

They also become your accountability buddies.
Enjoy your running

Absolutely yes! The biggest hurdle I had was thinking it’s about being fast (which I’m not). It’s not about speed, it’s about getting out there and doing it, moving and not being on the sofa. I’m slightly overweight but can run 10k now and get up the next day with no aches or pains! I’m healthier than when I was skinny and couldn’t run a mile.

5k in 25 minutes at age 40+ is fast! Most people I know are from 28 minutes to 37 mins. None of us are runners and like I say, it’s not about speed.

How are you getting on, OP?

If it's any help, getting started is definitely the hardest bit. When I started, I couldn't run for a minute and honestly thought running for 10 minutes in one go was impossible. Now I run marathons for "fun", and am waaaay fitter in my late 30s than I was in my early 20s.

Hi everyone! Well, for those of you who asked, I am doing well! I have run (snails pace, don't care) every other day and have just completed week 4 of C25K! I'm very proud myself. Going to try the first run of week 5 tomorrow, which is a tough one I think, but I'm ready to give it a go. Have cut out all between meal snacks and have lost 5 kg. I can actually feel the muscles changing in my thighs!

Doing exercise is great for your general health and fitness, but it won't really make you lose weight - you need to reduce the amount you eat for that.

it won't really make you lose weight - you need to reduce the amount you eat for that

Well, yes and no. Doing c25k won't make you lose much weight on its own, but if you carry on running and get into regularly running high mileage, you will lose weight.

Plus you won't want to eat crap food, or drink as much booze etc - as it'll affect your running - so it's win win.

Yes, I started at 48, hadn't done anything since I left school. I started with gate posts. 1st evening, I ran to the third neighbours gatepost. 2nd night I tried to run to the next gatepost. If a struggle each evening, it was half a gatepost . At first it was tough but it got easier quite quickly. After a while I did a couple of park runs and then did c25k.

The most important thing is get properly fitted running shoes to protect your joints.

And I lost weight.

Yes! I'm doing it right now, started 7 weeks ago with a beginners running group. We ran for 1 minute, walked for 1 minute repeated 8 times. I thought I was going to die! This morning we ran for 12.5 mins with a 1.5min break then another 12.5 min run and we went up a hill and guess what, I didn't die! If I can do it, you can do it.

Yes. You need good trainers and a good bra and to start very slowly, but absolutely you can do it.

IME people who have previously been very overweight make excellent runners.

I've just got back from week 5 run 2 of c25k, I'm really proud of myself. I was even a bit teary when I got home. When I started I could barely manage 60 seconds running and today I was able to do two blocks of 8 minutes. Those 8 minutes felt easier than the first 60 seconds weeks ago. I also joined a beginner jogging group and did their 5 week block. This really helped as the woman running it gave me really good tips on speed and pacing myself. Basically I probably could walk faster than I run but I don't care!!
A few weeks before I started running I took a serious look at my diet and cut out most of the crap, I also bought a couple of smaller plates which have helped me have smaller portions. I still have the main meal I want just less of it.
I was 105kg mid August and last week I was 98kg. I've still got a long way to go but I feel like the progress being slow and steady is the best way.
I'm 36, have a 2 and 4 year old and work full time in a mostly sedentary job.
The c25k and weightloss in general is just as much about being mentally prepared as physically prepared ... but don't forget a super supportive running bra!

Best of luck x

I’m finding this thread more motivational than the dozen self help books and articles on my tablet! Thank you everyone

If you need further inspiration take a look at Helen Thorn from The Scummy Mummies who is also Helen wears a size 18 on insta. She started running a couple of years ago doing C25K or something like that iirc, so a beginner basically in her early 40s, and ran (and completed) the London Marathon this year.

I'm just back from doing my 'homework' for running club. 2 x 14 minute runs with a 1.5min walk in the middle. I did it! Slowly but I did it. When we started we were doing alternate 1 minute runs and walks and I thought the woman running it was Freddo short of a selection box if she thought I could do more than that but what do you know, she was right I can do it and so can you.

@SweatyTulip

Hi everyone! Well, for those of you who asked, I am doing well! I have run (snails pace, don't care) every other day and have just completed week 4 of C25K! I'm very proud myself. Going to try the first run of week 5 tomorrow, which is a tough one I think, but I'm ready to give it a go. Have cut out all between meal snacks and have lost 5 kg. I can actually feel the muscles changing in my thighs!

@SweatyTulip

Amazing!!! I have to lose 21/2 stones by April.

I need to get on this!!!

Hey everyone - I'm still going! I've just finished the C25K week 7 - which means I've now run 3 x 25 minute runs with no walking at all! Slow as a tortoise, but so proud. I've run at least every other day, sometimes consecutive days. No injuries, and feeling the benefits all the time. No longer creaking when I walk up the stairs 😂 Keep going everyone - we can do this!!!

@SweatyTulip that's fab - you're awesome...,

Don't worry about speed - that will come later.... the key thing now is keep going but don't try to push too hard as that's how injuries happen...

You'll soon be running 5k non stop and can then work on building a longer run, and gradually work on pace on one of your weekly runs...

But keep it slow and easy for everything else 👍👍

Couch to 5k is your friend. Late 40's and I've gone from an 18 to a 12, initially by walking 90 mins a day for six months and now running and low carbing. Did C25K last year and never lost a single pound and it turned out I had uncontrolled diabetes. Can you get a diabetes test at a local pharmacy or at your doctors? Good luck and you can absolutely do this.

Come on OP. Way to go. I am so impressed and encouraged to get back into couch to 5k it truly works. Keep going.

Yes and once you get to 5k build up to 10K that was my failure last time. I didn’t keep going and then I stopped doing 5ks.

@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.

@FavouriteMug what happened to your knees???