C25K @ 300lbs?

Ryan__V

I am thinking about starting C25K next week, I am hoping to find someone similar to my scenario for support:

I have recently hit my first goal of losing 100 pounds, dropping from 410 to 297.

I have been doing a lot of biking, 3+ times a week ranging from shorter 5 mile rides to 20 miles at the longest. On my bicycle I can maintain 17mph for 3 miles, 15mph for 5 miles, 14mph for 10 miles, and 13mph for 20 miles including some hills.

I want to start jogging so I figured C25K might be the way to go.

Before I started I headed out a few mornings ago to see how bad a shape I was in running wise. I was able to complete one full mile in 00:12:54, but that was alternating between 2 minutes of slow jogging and one minute of brisk walking. I wore some light ACE brand compression sleeves on both knees since I have had lateral stability issues before.

Obviously the first week of C25K will be easy, and then the second/third shouldn't be too hard.

By question it to any other people in the 5'11"ish / 300lbish category who have tried C25K:
Am I crazy to attempt to try the 9 week program?

:huh:

feelin_gr_8

I'm 5'7", 289...so I'm about in your boat. Except I've only been walking for the last 2.5 weeks...no other exercise, so I'd say you're better off than me (out of town for the summer so I don't have my bike or any equipment). I'm going to try a 5k "run" 9/21 and I'm a wee bit scared. I know I won't be able to jog the whole thing, but I want to do enough to not have to go the 5k "walk" route, as they separate the 2. I wonder if I'm crazy though. My legs hurt like no one's business since I tried little jogging spurts 3 or 4 days ago. I think I need to stretch more thoroughly and try to jog on softer surfaces like grass from some tips I've read. Let me know your plan and we could have this fun journey together

feesh510

I'm doing it! 5'9", 289 (was 314). Like you, I started with another aerobic, but non-weight bearing exercise -- serious lap swimming. The shift to running was maybe a little harder than I expected. I had to take 5 days off for shin splints. But I'm on week 4 workout 3 and haven't had to repeat any workouts. It is doable. Just listen carefully to your body. I seek out trails so I can avoid running on concrete and minimize even asphalt as a surface.

I am doing the Zombies5K version -- seems like there are several C25K plans out there. I like the Zombie aspect, the backstory makes runs a little more interesting.

Also, don't be afraid to go slow at first. I'm still only at a combined run/walk pace of 17:20/mile, and that's running for about 20 minutes out of 45 minutes. I never knew it was even possible to go at that slow a pace before I saw it on my screen! Speed comes with experience, or so they tell me ;-)

Ryan__V

I might have to look into some trails. I live in the desert, but I guess dirt would still be softer than the asphalt road!

mheebner

I started at 307 lbs, 5'10". I got into week 4 of the c25k and severe shin splints had me sidelined. I am restarting back at week two on Thursday (keeping fingers crossed) but a couple of wisdoms passed on to me by two friends of mine, one is a Iron Man athlete and the other has completed a few marathons already.

Number 1...learn the correct way to stretch. Learn the correct stretching exercises and learn the correct form. Stretch before your run, stretch after your run.

Number 2...(this is the one I was guilty of ignoring) Get a run analysis done at a running shoe store and get good running shoes designed for your roll, gait, etc. Doesn't mean you have to get the most expensive running shoes on the market but keep in mind you can avoid a lot of injury by doing it right the first time.