Just started Couch to 5k at ~300 lbs, and am realizing how out of shape I am

brycetucker0598

I really excited to see what progress I can make by the end of these 8 weeks of training, but oh man is it going to be hard. I've always been overweight, but used to play baseball which kept my ability to jog for more than a minute of a time in tact. The first day of C25K consists of 8 cycles of jogging for 60 seconds and then walking for 90 seconds.

After the first minute of jogging I was winded to the point where I doubted if I could complete the 8 cycles. By the 4th cycle I felt like quitting. By the 6th cycle I felt like I was going to pass out.

I ended up properly making the 8 cycles, but can't believe how hard something seeming so simple was for me.

I am going to continue the program, and look forward to see what progress I can make, but wow am I out of shape.

Has any one else on here experience the same thing? Is anyone else on here currently on the same boat as I am?

emmamcgarity

I completed C25k in about 9 weeks after starting it last year in February. I highly recommend building a good walking base of 30-60 minutes walking 3-4 times per week for several weeks before c25k if you haven’t already. That said, the first few weeks were hard for me. It took me until the 3rd week to realize that the “run” segments are meant to be slow. VERY slow running. Without bouncing up and down. Just a slow jog. It is a fabulous program and I have benefitted greatly in ways I hadn’t imagined.

During the one minute run segments, if I couldn’t run the whole 60 seconds I started walking a little sooner. The next time out each time I was able to make it a little further. If I had trouble completing a run as prescribed I repeated it the next time out.

FWIW I really struggled with the first few weeks and found it very hard to run even a few seconds at first. I now run regularly and have trained for longer distances. I’m really enjoying being connected with my local running community.

lorrpb

It’s recommended that you be able to walk briskly for 45 min before starting c25k. Then start the run segments very slowly. Even slower than that. Repeat weeks as needed. Good luck on your journey.

brycetucker0598

Thanks for your feedback, I'm looking forward to seeing improvement over the coming weeks.

I spent about 4 weeks walking at least an hour every other day to prepare for the program.

Good advice one repeating the runs that I struggle to complete. I'll get comfortable slowing down my pace while running, and keep pushing through the program.

Congrats on your accomplishments with following the program continuing from there.

Duck_Puddle

I was morbidly obese when I started and I was only able to “run” for 5 seconds at a time, and needed to walk for about 5 minutes before I had recovered enough to try another 5 second “run”.

I think by the 8 week mark I had worked up to about a 5 minute “run” time. Which was pretty great progress.

I put “run” in quotes because while I was running, my pace was around 17 minutes/mile (for the running part-closer to 30 min/mile for the walking).

I just kept plugging away.

That was a little over 8 years ago. I just ran my second full marathon (and tons of other events).

My advice is to put aside your expectations and just work with yourself as you are. Continue to show up and you will continue to make the right progress for you.

Good luck and have fun!

brycetucker0598

Duck_Puddle wrote: »

That was a little over 8 years ago. I just ran my second full marathon (and tons of other events).

Congrats, and thanks for the advice. I am excited to see what results I get from the program, and will definitely keep making an effort.

It's great to see so many people on here that have started from similar positions, and are currently accomplishing what I'm looking forward to doing in the future.

MrsJReeves

I’m half way through C25K. I love it. I’ve never been a runner but look at me go!

PaytraB

Welcome to running!
I completed C25K about 7-8 years ago and am still running. I was so out of shape when I started and, like you, had difficulty getting through the run times. You can do it.

Take it really slow. You'll feel like you are running too slow. There is no such thing. Super slow running will see you through and speed will happen in time or, in my case, not so much speed but running distance & time. Some of us aren't built for speed. LOL.

As others have said, the first few weeks are hard. It's a real battle between your body and your brain. Take it slow, repeat days if you need to and don't give up. You can do this.

mbaker566

welcome to the joy of running
go slow. slower than you think you need to
running is a mental game. your mind will tell you that you can't, but you can
follow the plan. some people like to go further or run more often. follow the plan.
i also highly recommend getting fitted for shoes. at your local running store. they typically do a gait analysis often for free. it's worth the money. a pair of shoes are cheaper than dr visits and pt due to injury. plus local stores are a great resource. they might have workshops, details of local groups, a beginners running group, and info on good places to run

clemsonhrd

I am starting C25K and I too get winded. Thanks for the sharing I will keep plugging along.

midlomel1971

Baby steps. Just keep at it. It gets easier each time, even if you don't notice it. You are doing great!

YAYJules

I just started my inaugural C25K run last week. My knees are SORE! Did / does anyone else have that problem? It's been hard to do anything for this week since (going up and down the stairs carrying my little boy, namely.)

PaytraB

YAYJules wrote: »

I just started my inaugural C25K run last week. My knees are SORE! Did / does anyone else have that problem? It's been hard to do anything for this week since (going up and down the stairs carrying my little boy, namely.)

How old are your shoes? Old shoes give no support to knees and can cause them to be sore.
If possible, get a pair of shoes fit for your feet as everyone runs slightly different and the shoe can correct how your foot lands, making it easier on legs & knees. A Running Store will be able to determine which shoe you need.

When my knees or calves start to feel tired or achey, I know it's time to buy new shoes.

emmamcgarity

YAYJules wrote: »

I just started my inaugural C25K run last week. My knees are SORE! Did / does anyone else have that problem? It's been hard to do anything for this week since (going up and down the stairs carrying my little boy, namely.)

Yes shoes make a difference. Get fitted at a running store. I also had knee trouble until I took extra rest days and slowed down (a lot) on the run segments.

pondee629

The bad news is that it is worse at the beginning. The good news is that it gets better with time and work. Keep on keeping on, slowly and gently increasing you distance and it gets better.

VivolaJanet

These posts have inspired me to try again. I've had breathing issues during aerobic exercise, since childhood. Therefore it isn't weight related. However, now that I'm 52 and over 200 pounds, my current lack of conditioning doesn't help.

Anyway, I've tried and failed at least 5 times. Going to try again and apply the above suggestions.

Good luck to all who are working on a 5k. Thank you for sharing your experience.

midgetgrl72280

brycetucker0598 wrote: »

Thanks for your feedback, I'm looking forward to seeing improvement over the coming weeks.

I spent about 4 weeks walking at least an hour every other day to prepare for the program.

Good advice one repeating the runs that I struggle to complete. I'll get comfortable slowing down my pace while running, and keep pushing through the program.

Congrats on your accomplishments with following the program continuing from there.

Yes don't be ashamed if you repeat weeks or runs. I've been re-doing C25K since December and have been on week 7 for about 3 weeks now. As long as you keep getting out there and do what you can you will improve slowly.

midgetgrl72280

VivolaJanet wrote: »

These posts have inspired me to try again. I've had breathing issues during aerobic exercise, since childhood. Therefore it isn't weight related. However, now that I'm 52 and over 200 pounds, my current lack of conditioning doesn't help.

Anyway, I've tried and failed at least 5 times. Going to try again and apply the above suggestions.

Good luck to all who are working on a 5k. Thank you for sharing your experience.

Me too! Used to feel like I was breathing in icicles. Running with this program has actually helped soo much. I don't have any issues that I had a child when it comes to breathing during exercise.

midgetgrl72280

emmamcgarity wrote: »

YAYJules wrote: »

I just started my inaugural C25K run last week. My knees are SORE! Did / does anyone else have that problem? It's been hard to do anything for this week since (going up and down the stairs carrying my little boy, namely.)

Yes shoes make a difference. Get fitted at a running store. I also had knee trouble until I took extra rest days and slowed down (a lot) on the run segments.

shoes & slowing down worked for me when I first started!

PaytraB

VivolaJanet wrote: »

These posts have inspired me to try again. I've had breathing issues during aerobic exercise, since childhood. Therefore it isn't weight related. However, now that I'm 52 and over 200 pounds, my current lack of conditioning doesn't help.

Keep trying. I was in my 50s when I started C25K. I'd never run before and was not in good physical condition either. You can do this. Just take it slow but be consistent and run 3 times a week.

VivolaJanet

How is C25K going? I started day 1 yesterday and it really kicked my butt. I got the usual tomato face that seems to last for about an hour after finishing. (The picture attached is a half hour after doing cool down.)
I've decided to take the advice and just repeat days until I'm physically ready to move up. Going to reward myself with fitted running shoes if I do 6 sessions in 2 weeks.

VivolaJanet

Wow, that picture is big.
First time posting a picture in a forum but that doesn't seem to have worked right! Lol

midgetgrl72280

VivolaJanet wrote: »

How is C25K going? I started day 1 yesterday and it really kicked my butt. I got the usual tomato face that seems to last for about an hour after finishing. (The picture attached is a half hour after doing cool down.)
I've decided to take the advice and just repeat days until I'm physically ready to move up. Going to reward myself with fitted running shoes if I do 6 sessions in 2 weeks.

I don't think the red face ever goes away. I get really red too after my workouts and you are right. It takes about an hour

PaytraB

Agreed: red face doesn't go away. I still get red face from running after all these years.

MichelleMcKeeRN

I weigh about 145 pounds and that program is hard for me too! Last time I did it, I repeated the day until it felt like it was time to move on to the next day. Also, I still struggle with pacing myself for a jog and not a run.

mbaker566

jogging is running. don't sell yourself short

go slow. slower than you think you need to.
get fitted for shoes. at a local store-if you can. otherwise look online for a shoe finder and consider their recommendations
stick to the plan.
don't panic you are doing just fine