Very unfit, please tell me it gets easier 😂

[sadpotato]

I’m very unfit. I was 92kg in May 2024 and I’m now down 28kg and SO close to being a healthy BMI (0.8 apparently!). So now I’m not as large, I wanted to start running. I didn’t start when I was bigger for fear of hurting my knees. I should have started lifting weights earlier but here I am ready to start.

I do a desk job. I do about 6-8k steps a day walking my dog. That’s it.

I’ve been to my local running shop and I’m kitted out with some nice new running shoes and I’ve got a gym induction later this week.

I’ve just done a home workout and f* me my knees are killing from doing a few bodyweight squats and lunges.

My plan is to do couch to 5k 3 days a week and lift weights another 2 or 3.

I’m not expecting miracles but I genuinely hate exercising. Does it get easier to move more? I’m just so unmotivated. Walking/hiking is easy but running I’ve always found hard.

I'm not one of life's runners. Could barely make it through the 800m at school, etc.

Couch to 5k is a brilliant programme. Just take it at your pace, repeat weeks if you need to, and you'll get there. I'll still never be one of life's runners and I'd rather walk 20k than run 5, but after starting C25k in September two years ago, I managed to run a 10k the following February in a decent time and did a bunch of 10k runs last year.

the first bit is the hardest, and your body adapts over time. But it does work!

Yes, it gets easier. It's hard when movements are unfamiliar and your body isn't accustomed to them.

The reality is that you'll get to a point where you realise that actually this session wasn't so bad. It will never (or seldom) be "easy" and it wouldn't be doing you good if it is too easy, but you realise you can do a couple of reps more or add a little more weight, and that's progress. It's great when you recognise that you're doing more than you had been achieving before.

Big tip for C25k is GO SLOW. Really slow. Especially weeks 3-4 when you start going for multiple minutes. There's no PE teacher to criticise you, the progress builds from just doing it. You're allowed to find it hard, but it's such a satisfying process to tick the weeks up.

I've been exercising from the start of my weightloss. Started at 118 kgs, down 33 kgs. Can confirm that it gets easier. Consistency is key. If you are a gym member, maybe avoid the hack squat machine - that is brutal!

Congrats on that impressive weight loss. How did you do it? I love to run, it gets easier after a few weeks. Go slowly. Can you join a couch to 5k group?

Hey well done that's amazing. It does get easier, but I also want to say run slower like really slow, not much faster than a fast walk, you'll build up better that way enjoy it more and much less chance of injuries.

im on week 3 of the couch to 5k after having a baby I've completed it before and found the health unlocked forum a fantastic support. That's where I learnt to run slow and what's difference it made!

Couchto5k forum

link

if your knees hurt going squats and lunges then it's possibly due to technique. Did you have trainers on at the time?

Running, squats and lunges aren't compulsory OP. Switch to exercises that don't hurt your knees.

Running does get easier with consistency and I love running but be very careful because knee damage is pretty common and walking, on balance, is just as good for you if you're consistent. I ran very consistently for a couple of years and then got some serious knee problems that stopped me from exercising, even long walks, for ages and meant I out back on the weight. I went through physio to sort it out and now do body pump twice a week which involves loads and loads of squats which massively strengthen the muscle round the knee which is crucial for running. I also do spinning twice a week which is again much kinder to the knees but very aerobic. What I'm saying I guess is that running is a sport that is injury prone and it's best to mix it up with other sports. It does get easier and at first you should do run/walk to build stamina.

I agree with pp even minor knee injuries can set you back weeks I'd take it very slowly and stop if your knees are twinging. They'll gradually build up more muscle strength and be more protected though.

I never find exercise easy while I'm doing it. Constantly have a voice in my head telling me to stop which has never gone away annoyingly! Well occasionally I do feel like I'm doing great and even smile! But I do it most days and always feel great afterwards.

Try a spin class at your new gym👍

You've done amazing! It totally does get easier. It's really does. From someone who couldn't run 500 metres to doing half marathons, just keep it up!

If your joining a gym why the fixation on running, its quite hard on your joints.
If they do aqua classes at the gym I'd reccomend starting with them as they're low impact and unlikely to cause any injuries (don't worry if its lots of older ladies, I find them much friendly than in any other class).
Then move onto other classes when you've built up a bit of fitness, personally I love spinning and a low impact conditioning class (lots of older ladies again..)
Also find an instructor who's style of teaching you like, I'm no fitness fanatic but do 6 classes a week on average now because I like the instructor and enjoy the classes and people.

I had years off spin classes and decided to buy a peloton
First class was 10 mins and my lungs were burning. Built it up by increasing time, then speed and output and eventually did a 90 mins spin class

Hi OP, it's tempting to really try hard with those exercises when we start but you really need to start gently. Shallow, gentler lunges to begin with. Don't dip so far that it puts too much pressure on the knees when you push back up. Same with squats, stick your bum out behind you, and don't let your knees come forward. Ideally they don't come forward at all, but definitely not further forward than your toes. Squeeze your glutes and push into the floor with your heels to come back up.
Pilates classes are brilliant for strengthening your core muscles, and that in turn helps provide support when you do things like squats and lunges, so all the effort doesn't go through the knees.
Do some beginners classes if you can, at least to start, so that you learn the correct technique. If your technique is wrong you can injure yourself.
And huge well done for a brilliant start!

What about fast walking or Nordic walking. Not as hard on your knees and great for fitness.
Music helps.
or maybe you would like dancing instead? More fun than running

I agree with pp - run really slowly (58 year old very slow runner and weight lifter here). I do brisk walking outside too, and some cross-trainer in the gym to mix up the cardio, and do leg strength training.

If you are on 6-8k dog walking steps now, you could start by walking really briskly for 30 mins on top on some days, and build up from there. I've found running shoes good for brisk walking, and wear gym kit and backpack so I can really go for it.

The first 3 weeks are the hardest IME. Feeling uncomfortable and awkward, getting to know which machines and weights work best for you.

Having been an obese couch potato for decades, exercise was a swear word to me. 18m ago I took my health seriously and joined a gym to improve my fitness. Started on low weights and kettlebells, short bursts on the cardio machines. I still can't run on a treadmill, prefer incline. I've lost a lot of weight and feel better for it.

I actually love it now which is something I'm still shocked about. I have a fab playlist whilst I'm doing strength and download tv shows for cardio. A dip in the pool, jacuzzi and a steam afterwards then a shower and moisturise head to toe. Feels like a full on spa experience 5x a week.

It definitely gets easier. It was about 4 years ago that I did couch to 5k. I’ve maintained the ability to run 5k since even if I didn’t do it for a few months.

2 years ago I also a joined the gym and doing classes like pump and body tone etc has really helped me strengthen my legs and I don’t really get any knee pain now.

im now training for a half marathon and exercise 6 days a week as a rule. I don’t like to miss it now and sometimes run a 10k after work just for fun.

I’m your size and still can’t run as it hurts my knees. I used to be a runner when slim so it’s frustrating. However rowing and cycling are my aerobic thing now plus gym weights and yoga for flexibility.

There are specific exercises you can do to build up the muscles that hold your knee caps in place.
https://bendandmend.com.au/news/physiotherapy/the-seven-best-exercises-for-vmo-activation-early-knee-rehab/

Make sure you have some rest days.

If it's comfortable to do so, it can be easier doing weights and running on the same day to free up more days for recovery, e.g. run in the morning and gym in the evening after a day of getting the energy back into muscles, especially if it's a more upper body workout not using the same muscles. The movement and circulation will be good for recovering too.

If that's too ambitious for the early days, 2x run and 2x weight might be better and increase as your body gets more comfortable.

Yes it does. I started out a few years ago barely able to do the first 1 minute run on C25K. Last month I did my first half marathon and I'm running Brighton Marathon next month (well some of it will be walked!). Running isn't easy but you will see amazing improvements quickly. Just don't be daunted by W5R3...when it comes around you will be able to do it!