How long before I should try a Park run?

[PopcornFiend]

Hi

So I am 40, overweight (5ft4, 12 stone, size 14) and incredibly unfit.

I have decided to try and start running, and for the last 4 days I have set myself the goal of running outside for 10 minutes each day. Sounds pathetic I know, but honestly I am so unfit and my legs are aching like crazy from this unfamiliar exercise!

I’m determined to keep this up and gradually extend my runs as my stamina improves (and the legs get used to it!)

I do have proper trainers, and I know not to extend my runs by too much too soon.

I’m interested in trying to work towards doing my local Park Run. Realistically, how long do you think it will take me to get to a point where I can do this run - bearing in mind I have started this week just 10 min run a day - and it’s slow going!!

Also.. I am trying to eat carefully and reduce alcohol too - am I likely to start losing weight with the running?

Thanks!

Nike Run Club is a great free app that has training plans for beginners and improvers

The first time I took up running I did the couch to 5k and it worked really well. The second time I just turned up at parkrun and ran/walked it improving each week.

I have now done over 100 parkruns and am older, shorter and heavier than you are (but lighter than I was). Whenever you feel ready, parkrun will welcome you. I think the volunteering first idea is good as you will then see the range of people that go and it will feel less intimidating.

Just go for it. You can always drop out after 3k if too much. No one will notice. Just make sure tail walker knows.

Look up finish times of your local parkrun too may help you feel less worried. Happy to help if you don't know how to do this

Our slowest Park walker was doing it in 1hr 30mins on average with no pressure to finish. Volunteering is a good way to start. There are official park walkers who will walk with you too which can make it easier. I did check one week and over 25% of the field were taking more than 50 mins.

People are very encouraging and if you're at the back you're still going faster than the people who are still in bed.

If you want more detail about how to work up bit by bit with parkrun...
Start off with scanning (requirement - be outside - standing all the time or not - you can always take a folding chair if you like!). Pretty easy and low stress and you get to see everyone's names on their barcodes and say "well done".

Move up to marshalling - which will involve a little walk to and from your marshalling point. Start with the nearest position and move up to the one furthest away.

Possibly then do course checking - this will require an early start, and cycling or walking/jogging over the course, but, if the course has loops, it will be less than 5k.

Then you can have a think about whether you want to start walking parkrun or volunteering for the tail walker or parkwalker roles.

Then start throwing in the odd jog when you feel ready...