Starting weight for couch to 5k

[evilharpy]

I might be overthinking this! I was a very frequent runner up until a few years ago but gained a lot of weight in a short time following a period of injury and illness. The weight is now coming back off and I would love to get back to running and thinking of doing C25K but I'm still overweight (actually a couple of pounds into obese category) and I have never run before when big. It worries me that I would be damaging my knees etc and I wonder if I should wait till I have dropped at least another stone. I'm fine for shoes at least, still have a boxed pair of Saucony Omnis which have always been perfect for my flat as pancakes feet.

Would love to know what sort of weight people were when they started C25K and if it caused any issues.

I haven't done this but always wanted to. My weight is around 90 kilos now (2-3 kilos fluctuating either side) so curious to know!

When are you planning to start?

No idea, I'm just wrestling with the idea of it at the moment, I want to be a runner again but I have only ever been a runner at a healthy weight! If we're talking kilos I'm about 80kg at the moment.

Just start. Whatever weight you are is a good weight to start. If you're out of the running practice, build up by walking it first. Walking 10k steps covers 5km roughly.

I was in the jiggly days of losing baby weight. And I hadn't moved much in a year due to SPD. I started C25k when I could finally comfortably briskly walk a couple of miles (although was fed up of panting everywhere)

I had to wear two nursing bras as my sizes were fluctating and I was 5 cups bigger than usual.

I was about 1½ stones bigger than my usual? As a shortie, that's quite a lot for me and not a weight that I was used to long term.

But the first weeks of C25k are more walking than running. Week 1 is something like 8x 1min bursts with walking warm up and cool down, so it's mainly a walk with some faster bursts, and those bursts gradually build up as your body adapts to them.

God yeah a running bra, that's something I don't have. Well I do, but they're all a 34D I think which I am currently very much not!!

The ( very) overweight runners I know have ended up buggering their knees. Running is very heavy on the knees and hips because it’s so high impact and that is exacerbated by the extra weight. I personally don’t think it is a great activity for obese people.

Running off road will be more forgiving on your body than running on pavements. So I’d start the 5k there and I personally wouldn’t be thinking of extending to 25k till I’d got my weight down.

Just realised you meant couch to 5k, not 25k!

God yeah it's been a long time since I ran anything approaching that distance, I was more of a 10k person than half/mara!

I had a BMI over 30 when I started and finished Couch 2 5k, no problems in particular!

I've gone from 23 stone to 16 stone 10 and started C25K a few weeks ago. I've always had a bad knee and that does throb a little but other than that, I'm fine x

I'd just go for it, with a good bra!
If it starts affecting your knees then you can dial it back a bit until you've lost more weight, but you'll never know until you try.

I would think that as you lose weight then the impact on your knees will also reduce.

Oof really want to start c25k but have never run before!

Any tips?

Just do it. It feels hard at first but if you stick to it you’ll soon find that running is really quite manageable. Just don’t try and go too fast at first. Get your distances at a pace you can maintain and the speed will
come in time.

Started c25k back at halloween with bmi of 30, now just over 25 (combination of running and mounjaro) and noticing a huge difference with knee pain etc without the extra weight. But it was definitely doable.

This is inspirational. I think I am going to just start.

Nice little inspo thread, thanks OP.
Good Q about starter weight, it’s what puts me off running again- I’ve also had a period of recovery, I’m small anyway so an extra stone and a half gained has tipped me over in terms of feeling confident or safe to run re injuries and heart health, which is an awful feeling when you’ve been such a decent runner in the past. Good luck for starting up again.

I’ve had disordered eating in the past and at various points have been quite overweight and bordering on underweight and have run at all weights. At my heaviest I had a bmi of about 32 I think, and started couch to 5k after a hiatus from running. No issues with knees etc, just take it really slow and don’t put too much pressure on yourself. The only thing I’ve found is that running feels SO much easier now I’m a healthy bmi - never had any pain when running at heavier weights but it was just so hard - now it’s a breeze

Ive just started C25K today, i say started, i didnt complete the run, i stopped after the 5th run block, but figured i can stay on week one longer until i complete it? Im very new to this! Im also doing it on a treadmill as i feel too self conscious running in public.

Anyway, my weight today is 65kg, however ive lost 32kg so far with Mounjaro and im now looking to increase my fitness now my knees are in much better shape!

James Dunne has some good injury prevention resources including some focussed on heaveier runners. Lots of videos on YouTube or this podcast https://strengthrunning.com/2017/03/injury-prevention-bigger-runners/

I'm doing couch to 5k at the end of week 3. I've got a bmi of 40 and weighed about 17st at the start
I've been doing it on a treadmill but have had less problems than I expected

I found i struggled with week one because I was running too fast. I now run much slower, and it's been really helpful

I feel fitter and can't believe how far I've come

There is also a none to run programme for an easier start

Can i ask what speeds you are using on the treadmill? Thanks

It changes but my walk is usually 4-5 kmph and run is usually 5.5-6.25. I fiddle around with the incline depending on how well I'm doing
It means I'll have do to more to get to a 5k because the end goal of half an hour running will get me only half way there but my running is really improving and my stamina is much better.

I failed week one twice because I was delusional about how fast my limbs could comfortably move if I hadn't run since the last 7 stone

Thanks. I did my walk at 4.5kmph and run at 7kmph so maybe i set it too fast which is why i couldnt finish, Ill maybe reduce the speeds next time.

I am just about to start my journey back to running. I’ve run on and off for years but post covid my life just seemed so hectic and I’ve never managed to stay consistent. I’m very heavy at the moment but hope to start tomorrow or the weekend. I don’t love running in the cold but hopefully we aren’t too far off spring. I’d really love to lose some weight but I know I need to get a grip on my eating.

I started C25K at 80 kilos. The running made me feel better but the weight only dropped when I took control of my calories.

If you're worried about your knees, try looking up on YouTube or Instagram for exercises to strengthen runners' glutes and quads. If these are strong, they'll support your knees.

Things my physiotherapist suggested
Body weight squats
One legged squats (stand on a step, hang on to something then bend one leg - it's haaaard)
Hip bridges for glutes