Starting to run

[FrenchFancie]

Hey everyone I hope someone might be able to help.
My dd(9) has recently got into orienteering and, as she needs shadowing, I have gone to two events and ‘run’ with her. We’ve both really enjoyed it and she wants to do more - so do I.
However… I am very overweight, by about 4/5 stone and I can’t run. My not being able to run is holding us both back. I can manage maybe 100m but then need to stop.
My question is - yes I need to loose weight (starting today doing a big healthy food shop). But I also want to start working on my fitness - can I start the couch to 5k program at my weight? Has anyone got experience of this? Or does anyone have any tips for increasing fitness in another way?
I know the ‘fix’ isn’t going to happen overnight but I would ideally like to get to a place where I can run 5k in about half an hour on rough trails and ground without dying.

How brilliant you have such a fabulous sport in common with your DD! C25K is a great idea to give you structure…the trick is don’t expect too much from yourself at the start - you won’t be able to run 5k in a fortnight….slow and steady and patient progress is the way. If it’s too much then slow down rather than stop and give up…even if you end up waking slowly…it doesn’t matter just keep moving and adjust your pace expectations.

I found that I felt compelled to eat more healthily once I had committed to running too…started having porridge for brekkie instead of butter laden toast and just little things like that…I didn’t diet as such, just was more mindful about what I ate…when you start to see the impact of weight loss on your ability to run, it can feel quite motivational. I feel like having that common interest with your DD will be a big motivator in itself.

Good luck OP! It’s an exciting journey to start on!

Good luck, OP! I'm sure you could do Couch to 5k. I also recommend parkrun, which is welcoming to walkers and run/walkers as well as runners of all speeds. Your daughter could do it with you.

C25K is excellent. You just need to do exactly what it tells you to, and commit to the three runs a week. I put mine in my work calendar. Get some good shoes and a good sports bra - ideally, both should be professionally fitted.)

Couch to 5k is great and will get you running for half an hour in 9 weeks or possibly a bit longer if you repeat weeks. Running 5k in 30 minutes is a longer term goal but achievable (I hope).

The marvellous thing about c25k is that if you find a session tough, you can just repeat the previous session/week until you feel up to it. On the NHS app, I find there’s only 1 “difficult” change, but I just grit my teeth and get in with it.

I think this is a wonderful idea. C25K is great. There are also some really supportive C25K Facebook groups.
Orienteering is also a fabulous sport to be involved with. My dad started doing it in his 30s and 40 years later he's still travelling all over the place going to at least a couple of events a month. He can also still do a 5km in under 30 minutes.

You can do your own version of it if you like- pick lamppost to lamppost, to run between, or run to the red car and walk etc.
Good luck!!

C25k is excellent and yes you can do it. Yes you need to combine it with a low calorie diet and get a really good supportive sports bra. Take your time with it - the official programme is 9 weeks, but take your time. It's ok to dial down a little from what the app is telling you to do the first time you tackle any given week's programme, to effectively create your own half-way point between the previous weeks programme and this one, and then repeat the week with the dial a step or two closer to the official programme - and do this as many times as you need to. You'll get there.

C25K is a brilliant programme and, as othesr say, if any weeks get too tough you can repeat them until you feel more secure at that level.

parkrun is a good idea if you have one nearby. All the C25K walk/runs take about 30 mins so you could do one at parkrun and then keep walking until the end. It really is OK to walk a parkrun, and it can be motivating to find a community. Obvs won't work if that's the morning you are orienteering!

I did similar btw - lost several stone, then took up running and only then started at parkrun. With hindsight, I wish I'd done them all at the same time!

Another one to rave about couch to 5k. For the first 2 weeks it’s run for 90 secs at a time before you get a walk. It’s so well designed for it to be doable so that you move on feeling like ‘a winner’ and get time to practice at each level. Definitely go for it - you’ll be amazed the difference it makes and how you can do it!!

And another yes! When I started it I was seriously unfit and decided first to walk a couple of miles at a decent pace every day firstbthing in the morning when I was planning to run. I think that helped psychologically. Then get going and the key is to trust the processs. If you just keep doing the course and moving forward or repeating weeks and sessions as necessary you'll do it and it's a great feeling when you do!

I did couch 2 5k when I was unfit and v overweight (about a year ago) and it worked, followed the plan exactly and it was brilliant. There are a few C25k support thread on here that give really good support and advice. I can't quite run 5k in 30 mins (about 34 mins) but I can run much longer than 5k now at a steady pace and have lost 2-3 stone!

Don't even think about it, download the app, stick a pair of trainers on and put some good tunes or a podcast on and get out there. I spent weeks debating whether I should do couch to 5k but once I started it I couldn't understand why I didn't do it earlier! It's great.

yes to c25k
it's a brilliant programme.

how fit are you generally though? can you walk half an hour without getting aches and pains?
if you can, get yourself a decent sports bra and running shoes (don't need to be expensive, decathlon has decent own brand ones for around 50£)

good luck!

I did c25k with my dc last year. I'm still running regularly and love it!

Couch to 5k is great. Agree with other PPs. Don't expect too much of yourself. Repeating sessions or weeks is fine. Some days it just feels like a slog. But, like changing your eating habits, just write off that day and start again the next day.
Also, if you think doing it in a group might help with motivation, you can search on the RunTogether website and local beginners groups are on there.
I haven't run in a year due to injury but reading your post has given me the push I needed to get out and start c25k this week.
Good luck!