I’m 45 years, obese and I want to start running : best running app ?

[Ralphinesonvoice]

And would I die of a heart attack 😬

Couch 25K absolutely. With Jo Whiley as coach. She's so encouraging.
I was pushing 16 stone when I started it. It takes nine weeks to build you up to 30 minutes of running, although you don't need to finish in nine weeks, you can repeat as many weeks as you need to.
The first you run for 60 seconds and walk for 90 x 8 and then it builds up. Have faith in the plan. it really works. I do Parkrun most weekends now, although I couldn't run 5k in 30 minutes if my life depended on it.

I was also 57 when i started. 62 now and still running.

Yes, Couch to 5K is a great app. I used this to get me started with running years ago and used it again after a long (several years) break. I'm in my 40s and run several times a week. As it's such a gradual increase you should be able to take your time and only move on to the next 'week' when you are ready :)

Yes to couch 2 5K !

Although if you haven’t been doing any other exercise it would be worth also doing some 15 min leg videos on youtube a couple of times a week (maybe on your non run days) - this will help protect from injury. I did couch 2 5k and buggered my knee, physio said it was because I had no muscle to support my knees when running.

Thank you @Ralphinesonvoice I’m going to download it !

Good tips @minipie

Agree with @minipie - doing some squats/lunges or other strength exercises can help with progress and injury prevention. Also, lots of walking if you're keen to be more active in general. I'd walk everywhere if I could.

You’ll be fine. Couch 25K like the others have said.

and if there’s one tip I can give you that’s more important than everything else put together - slow down. Run so slowly you could probably walk faster. Seriously, when you’re starting you cannot run too slowly. It will reduce your chance of injury and more importantly make running not absolute torture. You need to build fitness first so don’t rush.

and also - couch 25k gets you running for 30 mins without stopping, which is great, but highly unlikely to be 5k for a beginner. Likely 5k will take closer to 40 mins and that’s just fine. A runner is a runner.

good luck!

You are never too old or too big. Running is a physical and a mental challenge. Keep going; slow and steady.
When I started (young and slim), 10 mns was a challenge. That's because I needed to find my pace. Once you find it, you ate cooking on oil!
I now know that I can run a reasonably longish time but not very fast.

Just to add; you want a good bra and adequate shoes.

Couch to 5k. Or you may find a local running club that offers courses, these are also great. Have a look at the NHS health unlocked site for strengthening exercises and stretches to do alongside the course. If you do the stretching as recommended before and after each run you're much less likely to injure yourself

I wouldn't, terrible for your joints at this age. Do low impact exercise

Rubbish! 'At this age', she's 45! I started running aged 46 and did C25K, it has changed my life. I'm fitter and stronger at 53 than I've ever been and have no joint problems at all, funnily enough!

I’m almost 17 stones, I need to do something

I agree with this. I picked Jo Whiley after all of the Mumsnet recommendations to choose her when I first started thinking about doing C25K. I’m on week 5 now and I’m very glad I started this journey! For what it’s worth I took a week off for half term and some weeks I’ve only managed two runs a week so it’s taking me a little longer to get through it but I’ve stuck with it and feel confident I’ll finish it. It is really magical.

I started C25K with a BMI of 43 and my age pretty much matched it. You can absolutely do this.

Things I learned along the way:

• get a decent sports bra, they aren't cheap for us larger ladies but getting a good one that doesn't tear strips out of your shoulders/under your boobs is vital (I like shock absorber best)
• get some comfy trainers, my running trainers are a wider fit than my normal ones and half a size bigger (lesson learnt after damaging my toe nails)
• wear what's comfortable to run in, fuck what people think and try to be as visible as possible in low light (running in a baggy cotton Tshirt in the rain really isn't fun!)
• C25K is only 30 minutes of continuous running, it took me another 4 weeks post 'graduating' to actually reach 5k
• Run slowly, if you can't hold a reasonable conversation you're running too fast, the important bit when you're starting out is consistency - pace will develop naturally
• Make sure you have rest days between your runs in the early stages, run streaks are for more experienced runners (you might get to be one of those, but work your way up to it so as not to injure yourself)

I've been running for 3 years now, I feel much better in myself and have achieved incredible things I'd never have thought possible (running a half marathon!). Running might be exactly what you need, it's definitely worth giving it a go.

I agree! My pre-existing joint problems have almost disappeared too.

Team body project on YouTube do some great low impact exercises to build up your other muscles too.
couch 25k is great (although I don’t live running) DH and I have both done it while overweight and knees were fine!

I agree with other users Cto5k app with Jo Whiley and if you need to re-do some weeks then do it. I would also suggest finding a running buddy. I started cto5k with 2 friends and it has been a game changer especially in the dark mornings and nights. We encourage each other and make the commitment in the diary to stick to it. We also make it sociable now so a weekend run is often followed by a nice coffee and it is a treat.

I was about to say similar, but also that I wish i could do it, but I have bad feet and osteoarthritis.

The likelihood of injury that then stops you exercising, for an obese ,novice runner ,especially one at perimenopause age, is potentially quite high. Unless you are someone who ran successfully when you were younger i'd really look at alternatives to running. Many GP's do exercise referral schemes where you can get free or subsidised gym sessions with supervision from someone who can guide and encourage you.

Take it very slowly. I knackered my Achilles tendon from running in my mid 40s to fast too soon

Yes to Couch to 5k, but I prefer Sarah Millican. Jo Whiley gives me 'PE teacher' vibes.

Definitely go as slowly as you can, and stretch afterwards.

Any chance of swimming on your 'off' days so you don't seize up?

Thank you everyone for your advices and warnings, it’s really helpful

I was about a size 18 when I started exercising. I started with walking uphill most days. Then I added swimming. I think this helped build me up to then start running after a few months.

Do you have any interest in swimming? It is a really amazing workout that you could use for a few months just to build up to running.