Couch to 5K at a heavier weight

I weighed about 315 when I started C25K, so I was pretty up there as far as weight goes too.

My recommendations:

1. Make sure you have good shoes for your feet. Many people will tell you to get fitted at a running store after a gait analysis. That isn't bad advice, but it also is not always the correct advice. For me, I run in "minimalist" shoes - no cushioning and no support. I'm not going to tell anyone else that they should run in them, because it is a very personal thing, but my point is to try to make sure you have good running shoes that are comfortable and don't make your feet hurt.

2. When you have good shoes, depending on your overall cardio fitness, I'd recommend a couple of weeks of 3x a week 30 minute walks before starting C25K. Its not absolutely necessary, and many people succeed even without doing this step. But it will help you gauge where you are and whether your shoes are really right before you add the stress of actually running.

3. When you start running, here are the big tips I have: 1) make sure you follow the plan - especially when you are just starting to run, it is critical to take the rest days from running. You can do other exercise on the off days, but your leg muscles will need time to recover and rebuild. 2) If you are having trouble completing a given run, SLOW DOWN. The biggest disservice I think in C25K is that the plan originally was supposed to let someone go from couch to running a 5K IN 30 MINUTES in just 9 weeks. That's not realistic for most of the population. People burn themselves out and get discouraged when they are not running at that sub 10-minute mile pace necessary to get close to 30 minutes. If you keep running, speed will come, but for now, just worry about completing the workouts. finally 3) Try to complete the workouts as written - especially the early weeks - but for the longer runs, if you occasionally feel the need to walk, go ahead and walk.

You absolutely can do this at your weight. Just take it easy and slow and listen to your body if you are overdoing it.

Good luck!

Ted

First of all, Great Job wanting to start the program. I started the c25k when I weighed around 375 pounds. I have a fe tips for you.

1. As the first responder said, get comfortable shoes. That will help you from being discouraged because your feet or legs are hurting. There will be soreness due to doing the excersize but let it be from doing the actual program, not because of shoes that don't fit properly.

2. Take the rest days. You will need them. It gives your muscles a chance to adjust to what you are doing. On off days go for a nice walk or swim in a pool to keep everything loose but dont run.

3. Technically its a nine week program but don't rush through it. If you feel like you had a bad day, redo the day. There are people that I have talked to that have had to redo weeks at a time because they didn't feel like they were ready to move to the next week.

4. This is probably the most important thing in my mind. Don't think you have to "run" at a certain pace because other people are doing it. It doesn't matter if you are running at 4.0 mph or at 7-8mph. . People may say things about how slow you run or your form isnt good or whatever else people may say about you running. Honestly who gives a sh** how fast or slow you are. Your'e out there doing it, thats what matters.

5. Schedule a 5k and register for it. That is great motivation to finsih the program.

Above all else, HAVE FUN!!!

3. When you start running, here are the big tips I have: 1) make sure you follow the plan - especially when you are just starting to run, it is critical to take the rest days from running. You can do other exercise on the off days, but your leg muscles will need time to recover and rebuild. 2) If you are having trouble completing a given run, SLOW DOWN. The biggest disservice I think in C25K is that the plan originally was supposed to let someone go from couch to running a 5K IN 30 MINUTES in just 9 weeks. That's not realistic for most of the population. People burn themselves out and get discouraged when they are not running at that sub 10-minute mile pace necessary to get close to 30 minutes. If you keep running, speed will come, but for now, just worry about completing the workouts. finally 3) Try to complete the workouts as written - especially the early weeks - but for the longer runs, if you occasionally feel the need to walk, go ahead and walk.

I did not start at that weight but I wanted to say that this is EXCELLENT advice right here!!!! I agree that most people cannot run a 5K in 30 minutes after finishing the program....it has been 2 years for me and I still cannot do that!

Good luck and I think that you can do it!!!