21 stone to 26.2 miles in 18 months - can it be done?
TheMrWobbly
Posts: 2,541 Member
On a recent night out with my bosses I brought up the subject that, after two years of mad working/travelling, I had started running again which is a very good sign that things in the business have calmed down and I can refocus some time on me.
I have put on 5 stone (32kg) in the last two years so I know I can lose it. I have always had the ambition to run a marathon.
One thing led to another on the night out and my bosses agreed, should I complete a marathon in 2024, they would donate an amount to cancer research, the quicker I ran the more the amount. The numbers were enough that I couldn't really say no.
This is my starting point
I haven't run for two years though I was running half marathons every three months just over three years ago.
Week 1 of C25K was tough so I repeated it, moving onto week 2 on Sunday.
I know I need to work on my core which was my weak point and gave me knee issues previously.
Any advice welcome!
I have put on 5 stone (32kg) in the last two years so I know I can lose it. I have always had the ambition to run a marathon.
One thing led to another on the night out and my bosses agreed, should I complete a marathon in 2024, they would donate an amount to cancer research, the quicker I ran the more the amount. The numbers were enough that I couldn't really say no.
This is my starting point
I haven't run for two years though I was running half marathons every three months just over three years ago.
Week 1 of C25K was tough so I repeated it, moving onto week 2 on Sunday.
I know I need to work on my core which was my weak point and gave me knee issues previously.
Any advice welcome!
6
Replies
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It's normal to struggle with the early stages of the Couch to 5K programs, so don't worry too much about repeating a week. It's also smart to work on your core to prevent future knee issues.2
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I wish you luck! You have a nice goal. If you don't injure yourself doing too much too soon, you'll have a shot at it. Take things slow in the beginning.3
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Thanks @Jeanette_Hills and @snowflake954
I will definitely be taking it slowly in the beginning - not a lot of choice
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You can totally definitely do this! It sounds like you’re starting the right way 1
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I'm not a runner, but am a li'l ol' lady recreational athlete. My runner buddies tell me that "runger" is a real thing, and I know that as any training plan advances the physical demands get more taxing (so may require a relatively smaller calorie deficit if any, better nutrition, other recovery measures, in order to make the desired athletic progress).
That implies to me that it would probably be a good plan to focus harder (though still sensibly moderately) on weight loss in the early stages, and more on fueling/nutrition later. As a much smaller person, I lost around 50 pounds (23 kg) in a bit under a year, and it was only too fast for a short time.
With discipline and good plans, you should be able to accomplish this - both the weight loss and athletic goals.
As a cancer survivor, I appreciate your doing it with cancer research as part of your motivation. I'm cheering for you!
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Great point @AnnPT77 - how to fuel and lose weight later. Do runners find "their weight" that they can comfortably run at?
Great to know you are a survivor, my Mum had many more years after treatment and I want everyone to have a better shot!3 -
What a difference 3 weeks made to my heart rate
Who knew?
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As others have said, your goal is a good one! Very achievable in 18 months with a consistent effort.
I agree with other responders who suggest losing the weight early in the training process. It will not only make running less taxing, but it is usually easier to function in a calorie deficit when your training mileage is modest. As you move from your base mileage work and into a marathon "build", your mileage, hunger and fatigue build. You'll need adequate calories and good recovery to be sure you reach the starting line healthy on race day.
Good luck!
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TheMrWobbly wrote: »What a difference 3 weeks made to my heart rate
Who knew?
That's excellent!
Yes, do the right stuff, and fitness happens . . . can start happening pretty quickly, too. Nice work!1 -
This is just way cool and motivational and I sincerely hope you’ll keep us updated.
I can truly say that, starting at 56, obese and an utter and total couch potato, I do things now that amaze me, and I still can’t believe it myself. I don’t actually pinch myself but I have a good “who are you?!!”!look in the mirror every morning.
You can do it, but don’t be like (sorrrrry…..) the running equivalent of the chicks who come to MFP “my wedding is in two months and I need to lose 50 pounds!” You’re right to be thinking ahead, asking questions and making a plan.
And smile to yourself sometimes. I’ve discovered that if I just smile and tell myself how genuinely amused I am at me doing this stuff, I can get through almost anything. Smiles and laughter relax the face and the rest of your body follows suit. Cheesy, but damn me if it doesn’t work.4 -
A good start @AnnPT77 @Djproulx almost, but not quite a stone down in the first month and I will keep focusing on this.
Give or take a couple of years we sound like we have the same starting point @springlering62 and would love to hear your success story.
The one thing I can definitely say - the chaffing is real!
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TheMrWobbly wrote: »A good start @AnnPT77 @Djproulx almost, but not quite a stone down in the first month and I will keep focusing on this.
Give or take a couple of years we sound like we have the same starting point @springlering62 and would love to hear your success story.
The one thing I can definitely say - the chaffing is real!
Try Body Glide on arms/legs, and/or Aquaphor on soft tissue areas......3 -
This sounds like a fantastic goal. As others have said build slowly, and complement your running with basic strength training to prevent injury and shore up weak points. Active recovery is also a great thing to add on. Massage gun, salt and ice baths, foam roller, static and dynamic stretching. All good things to hit your mileage.2
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TheMrWobbly wrote: »Great point @AnnPT77 - how to fuel and lose weight later. Do runners find "their weight" that they can comfortably run at?
Great to know you are a survivor, my Mum had many more years after treatment and I want everyone to have a better shot!
I was hoping some of the runners might have a perspective on the bolded.
In general, I think the "ideal weight" question is very personal and individual and depends on overall body geometry, body composition (muscularity vs. fat), personal preference, cultural context, health history, and more . . . including what weight allows for a sustainable maintenance calorie level.
As a generality, ideal weight is a question I suggest people discuss with their doctor, in the context of healthy boundaries. (Yes, I talked with my doctor about it myself.)
Certainly, running is a sport that will somewhat favor a relatively lighter weight for performance reasons, but fast or extreme loss can also compromise performance.
I don't have a perspective on what would be best for running, or even any idea how to think about it. I'm a rower, and while being vastly overweight (fat weight) hinders performance, height and muscularity are positives, so the best rowers tend to be pretty heavy, relatively speaking. At 5'5" (short for a female rower) and a late-starter (in my late 40s), I'll never be remotely elite, and for various reasons prefer to be low to mid in the normal BMI range, like BMI 20-22. If I were male with a similar relative build, I'd likely want a little higher BMI than that.
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BTW, I endorse Bodyglide or a similar anti- chafe product, too - helpful.
Also, as an afterthought, a stone in a month is pretty fast loss - maybe faster than essential for your overall schedule targets. With athletic goals in the picture, moderate loss rate is especially important (to minimize muscle loss and facilitate athletic recovery).
Sometimes the first month looks faster because of water retention shifts. Going forward, I'd suggest something like 1% of current weight per week as a maximum, and 0.5% can be better/more conservative. Fast loss is appealing, but it can be counter-productive in various ways.
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Regarding weight to run at, I have been a regular runner and am considerably heavier than would be ideal. Hasn't stopped me doing a couple of ultra marathons in the last couple of years.
My top tip is cross training, am sure that has helped me stay happily injury free. Yoga/Pilates are great for your core and relieving any stiffness. I also swim and hike regularly.5 -
TheMrWobbly wrote: »Great point @AnnPT77 - how to fuel and lose weight later. Do runners find "their weight" that they can comfortably run at?
Great to know you are a survivor, my Mum had many more years after treatment and I want everyone to have a better shot!
I was hoping some of the runners might have a perspective on the bolded.
In general, I think the "ideal weight" question is very personal and individual and depends on overall body geometry, body composition (muscularity vs. fat), personal preference, cultural context, health history, and more . . . including what weight allows for a sustainable maintenance calorie level.
As a generality, ideal weight is a question I suggest people discuss with their doctor, in the context of healthy boundaries. (Yes, I talked with my doctor about it myself.)
Certainly, running is a sport that will somewhat favor a relatively lighter weight for performance reasons, but fast or extreme loss can also compromise performance.
I don't have a perspective on what would be best for running, or even any idea how to think about it. I'm a rower, and while being vastly overweight (fat weight) hinders performance, height and muscularity are positives, so the best rowers tend to be pretty heavy, relatively speaking. At 5'5" (short for a female rower) and a late-starter (in my late 40s), I'll never be remotely elite, and for various reasons prefer to be low to mid in the normal BMI range, like BMI 20-22. If I were male with a similar relative build, I'd likely want a little higher BMI than that.
I'd suggest that the question is more precisely: "How much should you weigh?", since your initial question suggests "running comfortably" as a desired end state. That requires a bit more information and your definition of comfort will evolve as you gain run fitness. Finally, you'll probably reach a point where easy runs will feel easy, though hard runs(marathon pace) will remain uncomfortable, you'll just be running faster while doing them.
I believe that a focus on leanness is helpful for endurance athletes and becoming leaner WHILE consuming adequate calories, managing your appetite and getting adequate recovery (sleep, foam rolling, etc.) is the key to optimum results on race day.
One information source that may interest you is Matt Fitzgerald's book Racing Weight: How to Get Lean for Peak Performance. The book does not offer a quick fix approach and may be more suited to those interested in performance over a longer time horizon. With that said, he offers a 6 step plan for peak performance as well as lots of information on foods, strength exercises and examples of how elite performers fuel their workouts and recovery days. IMO, it is useful for anyone interested in learning how endurance racing (running, cycling, triathlon, etc) results are closely tied to leanness.
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littlegreenparrot1 wrote: »Regarding weight to run at, I have been a regular runner and am considerably heavier than would be ideal. Hasn't stopped me doing a couple of ultra marathons in the last couple of years.
My top tip is cross training, am sure that has helped me stay happily injury free. Yoga/Pilates are great for your core and relieving any stiffness. I also swim and hike regularly.
I second this. Cross training has been amazing for me, cross training in the sense I do yoga, weight lifting, Pilates, stationery and outdoor cycling, cardio, aquafit, tons of walking, and short runs when I have the chance. Mixing it up has helped with strength, flexibility, balance, even alertness. Not to mention (*gasp*!) toning and shaping.4 -
Thank you for the help everyone.
I have ordered the bodyglide @Djproulx and a percussion gun @whitedd7 which my SO is very keen to try.
Mixing up the routine is definitely in the plan, @littlegreenparrot1 swimming seems a sensible option for low impact at my current weight and I am going to sign up for a month to see if I can fit it in the timetable. I need to find a yoga or pilates routine and not be embarrassed to work out in front on my SO. I agree on the walking @springlering62 and take our dog for 3.5ish miles 3 times a week, though I am not sure that works different muscles than running.
My MFP weight loss is set at 1.5 lbs a week @AnnPT77 , I am not undereating, I just think I had a lot of excess and the first couple of weeks were a bit dramatic. It will settle to a more sensible rate.
Feeling good and smiling makes people wonder what you have been doing!
Thanks again! Please keep the advice coming.1 -
.TheMrWobbly wrote: »Thank you for the help everyone.
(snip)
My MFP weight loss is set at 1.5 lbs a week @AnnPT77 , I am not undereating, I just think I had a lot of excess and the first couple of weeks were a bit dramatic. It will settle to a more sensible rate.
(snip)
That's a sensible target rate at your current size, for sure. Keep in mind, as you go forward, that the estimates from MFP (plus other calorie calculators and even fitness trackers) truly are just estimates - basically a population wide average for people with similar demographic details. Most people are close to average, a few may be noticeably higher or lower, and a rare few are quite surprisingly far off.
After the first 4-6 weeks or so, your own results are the best "calculator" of your actual calorie needs. Exclude the first couple of weeks from your average, if they look really unusual retrospectively, and add a couple of more weeks to get a fair multi-week period to average. Use your actual average loss rate to consider whether adjustments are needed.
I'm one of the weirdos, for whatever reason: MFP thinks I'd maintain around 1500 calories plus exercise calories. My good brand/model of fitness tracker (one that's close for others) is in that same ballpark. If I ate 1500 + exercise, I'd lose around a pound a week (as compared with nearly 8 years of calorie counting experience). That's unusual, but it can happen.
Personal results trump calculator/tracker estimates.
Best wishes!
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I never really thought about it like that @AnnPT77 and have generally taken what MFP tell me as gospel.
Best keep a closer eye on it!
Good wun (walk and run) today for C25K Wk 2 and my heart rate zones continue to improve.
Thinking of getting a gait analysis or would it be too early?2 -
TheMrWobbly wrote: »I never really thought about it like that @AnnPT77 and have generally taken what MFP tell me as gospel.
Best keep a closer eye on it!
Good wun (walk and run) today for C25K Wk 2 and my heart rate zones continue to improve.
Thinking of getting a gait analysis or would it be too early?
Again, I hope the runners here will answer this.
I have no clue. I don't run at all (bad knees, deferring surgery). I've had PT to help me walk/climb stairs in ways that reduce knee stress, and that was very helpful for me, but wouldn't apply to someone with healthy knees.
All I know is that I'd always tell new/aspiring rowers (boat or machine) to seek out good coaching or instruction from day 1 . . . but rowing is not a natural movement pattern, nor is good technique even remotely intuitive for most people.
On the calorie goal thing: It's quite common around here to see experienced MFP-ers recommend that new folks use the MFP estimate (or one from a TDEE calculator/fitness tracker) as a starting point, then log carefully for that 4-6 weeks (whole menstrual periods for those to whom that applies), and next use personal averages of logged calories and weight change over that time period to adjust intake if needed.
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I’m not sure what a gait analysis is, but…..
After having severe foot pain someone suggested I go to a local running store. They used an iPad to to video my running a short track inside the store, did a quick “gait analysis”, and recommended certain styles of shoes.
It made a WORLD of difference in my comfort level.
I go back every year to get updates, buy a pair or two of shoes to support them, and then go onto Amazon to buy the same style in “last year’s” color, for half the price. I wear shoes out so fast and wear them so often, I usually have four or five pair in rotation. Sounds excessive, but I loath moist shoes, so I change them every time I go to a class or take the dog for a walk.3 -
springlering62 wrote: »I go back every year to get updates, buy a pair or two of shoes to support them, and then go onto Amazon to buy the same style in “last year’s” color, for half the price.
That is so me! Always support the people who provide the service and would definitely buy in the store that did the gait analysis. I wouldn't go to Amazon though I plan on visiting the Nike, Adidas and Asics outlets that are an hour or so away for a better price on the next pair.
I have been wearing the same pair of shoes for walking and running and I will have to think about when they run out. Do you notice when a pair start to wear out?
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Some people get small aches and pains, in their knees or hips for example, when their shoes are nearing their end of life. The sole of the shoes isn't a good indicator, it's more about the shock absorption: mileage and age are more important. Rubber hardens with time, so preferably don't use old shoes for running, even if they look as new.
I use different shoes for running and walking and track my mileage per pair of running shoes in Garmin Connect. I'm currently alternating 3 pairs.
A gait analysis can be useful to determine if you pronate or supinate while running - different shoe needs if that is the case, and wearing the wrong type can cause joint aches and pains and injuries.
That being said, I had a gait analysis done once where they concluded I pronate and sold me specific shoes and found them uncomfortable. Much happier since I switched to neutral shoes. So use your common sense as well, don't trust the advice blindly 6 -
TheMrWobbly wrote: »springlering62 wrote: »I go back every year to get updates, buy a pair or two of shoes to support them, and then go onto Amazon to buy the same style in “last year’s” color, for half the price.
That is so me! Always support the people who provide the service and would definitely buy in the store that did the gait analysis. I wouldn't go to Amazon though I plan on visiting the Nike, Adidas and Asics outlets that are an hour or so away for a better price on the next pair.
I have been wearing the same pair of shoes for walking and running and I will have to think about when they run out. Do you notice when a pair start to wear out?
I’m cheap. I always think I can wear shoes or gear “just one more time”.
I’d love some guidelines on when to dispose of shoes.
@Lietchi hmmmmm now that you mention it, hip and knees started tweaking me three or four weeks ago. 😢 I guess it’s time for a Shoe Requiem.
Likewise, I’ve got some leggings that have gone see-thru, but are otherwise flawless condition, and am having a terrible wrangle with my conscience. “Just one more time” or show my nether regions to all and sundry? I usually demote worn leggings to PJs, but these are the compression kind, and the bits probably ought to air out, ya know? It just kills me to throw them in the trash can.
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Assuming that you approach your training in a sensible manner and set you goal to being "finish with a smile" and that you have no other underlying health issues then, yes, going from zero to a marathon is achievable. Don't let the incentive a bigger donation for a faster finish time cloud your judgement. (Most new runners become victims of their own enthusiasm).
One suggestion that I'd make is that in the time between now and then you participate in at least one 5K, one 10K and a half marathon just to get some race experience under your belt. Running a race with 11,000 (or more) of your best friends can be intimidating and, even then, there's a huge difference between running 40 or 5 hours for a marathon vs 2ish hours for a half. Pacing and nutrition are very different.
If your races have pace bunnies (usually very experienced runners that act a pace leaders for varying finish times) latch onto the one closest too your goal time an stay with them, even if you find it a little slow resist the urge to pick up the pace. Better to finish a bit slowly than blow your brains out and DNF.
AnnPT77 had mentioned Body Glide. It's never worked for me as I sweat too profusely and it just washes away. My solution for chafing has been to use something along the lines of an under armour compression vest under whatever t-shirt I'm running in....bleeding, chafed nipples are a thing and quite unpleasant) and compression shorts under my running shorts (get longer ones to avoid thigh chafing).
On any race day do not wear any new gear or eat any new food, new gels etc. The plan is to avoid surprises.
Happy training!
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1. You absolutely can be ready to run a marathon in 2024, especially if you are starting with C25K now. Like you said, if a week is tough for you, no worries in repeating it. The process of training and becoming a distance runner can help you get more in tune with your body and learn to listen to it both when it comes to hunger cues and possible injuries. Utilize dynamic stretching before your run.
2. Your main worry should be over-use injury (shin splints, IT band syndrome...feet or knee issues). Pay attention and try to learn what is pain you can run through and pain that requires you to stop, rest, and regroup. I know that can be hard though.
3. Shoes...if you're going to run a marathon, you are going to need to invest (at some point, ~when you're running like 15-20 miles per week) in a good pair of running shoes. As far as getting your gait analyzed...first look at the wear pattern on a pair of shoes you wear often to walk or run in. Do you see uneven wear (particularly on the inside or outside of the sole...?). That may indicate that you'd need a 'stable' shoe...vs. a neutral shoe. But most people can use a neutral shoe. Please get a pair from a running store or online from a running shoe brand as their return policies are usually quite good (like 30 days, even with being run in) in case you find what you buy causes you pain. Use the shoe that feels comfy....not sure unless you have any particular issues you really need to get more scientific than that. BUT...if gait analysis is part of the deal at the running shop you go to -- have at it.
4. I wouldn't worry too much about losing weight while training for a marathon. You will need to properly fuel your body and once your long runs start getting long....you'll be hungry. Simple as that. Just fuel properly so you can recover well.
5. Cross training --- do what you like/have access to...but remember to do some strength stuff for you core, back, glutes and hamstrings. Like start doing that stuff now, especially glute strengthening (ESPECIALLY if you sit often during the day...your glutes are likely very lazy...lol). This will help you to avoid over-use injuries as well.
6. Be consistent. If you need to re-do a week, do that. If you need to walk instead of run, do that. If you need to rest for a week, do that. Just be consistent. Stay well hydrated (pay attention if you are a 'salty' sweater...even if you don't feel like you sweated a lot you still may need something like Liquid IV or Nuun tablets. Also, I'd suggest once you get to running ~more than 45 minutes....look into some type of fast fuel for your run (Gu or some other type of running gummy or gel --- or whatever you want, just has to have ~20-25 grams of simple carbs). When your long run gets really long you might want to bring some actual food like mashed potatoes in a baggie. But that's up to you.
----The most important thing for being able to finish a marathon (and improve your pace, if you're into that) is get the miles in. Don't focus on running *faster during your training. Your training runs (most) should be 'easy' ... as in they shouldn't 'feel' super labored to you, if you need to slow down in order to do that, then slow down. The important part is getting in the weekly mileage you need.
7. Enjoy the runs. Listen to all the podcasts on your list that you haven't gotten to...or an audio book. Listen to a good playlist. Listen to the birds if you're in a nice natural area. Just enjoy it. Use it like meditation.
EDIT: to add, bc I saw someone else post it and I want to echo.
NOTHING new on race day. Wear what you wear to train. Eat what you eat to train. Drive the same route...lol. Nothing new on race day. LOL2 -
I'm not a runner, but I am a 67-year-old late bloomer recreational athlete.springlering62 wrote: »TheMrWobbly wrote: »springlering62 wrote: »I go back every year to get updates, buy a pair or two of shoes to support them, and then go onto Amazon to buy the same style in “last year’s” color, for half the price.
That is so me! Always support the people who provide the service and would definitely buy in the store that did the gait analysis. I wouldn't go to Amazon though I plan on visiting the Nike, Adidas and Asics outlets that are an hour or so away for a better price on the next pair.
I have been wearing the same pair of shoes for walking and running and I will have to think about when they run out. Do you notice when a pair start to wear out?
I’m cheap. I always think I can wear shoes or gear “just one more time”.
I’d love some guidelines on when to dispose of shoes.
(snip)
You say you're cheap. You know what's expensive, in money and other important resources? Joints, tendons, bones, muscles . . . etc. (Man, do I know it.)
Don't cheap out on timing the shoe replacements. Sure, buy last year's model, or something like that. But don't keep running in your shoes past their time.
4 -
……So sez my husband1
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