Sedentary to running 18 miles a week in 2014?

First of all, congratulations on your current weight loss.

As far as i recall, most people complete C25K in 30 days, but it is designed to be flexible. It contains several stages of increasing difficulty, and you're not supposed to move on to the next stage until you've mastered the one you're on. A lot will depend on you, but I can't see why you wouldn't be able to get up to 18 miles a week in a year.

I also found it hard to exercise when I started losing weight, and found that the best thing is just to do something. I started with simply going out for a walk. Seeing progress helped motivate me to keep going. At some point you'll hit a plateau (if you haven't already), and at that point you'll want to change your exercise routine, probably by adding strength training, but walking/C25K is good for now.

I've lost 64 pounds over the last seven months (400 to 338), but I rarely exercise at all.

My initial plan is to do couch-to-5k and then work on adding distance from there.

Congratulations on an amazing loss!

I've heard nothing but good things about Couch to 5K, and it's something you can do anywhere. Go for it! But please take it one day at a time. Long before you hit 18 miles, you'll be doing amazing things you can't even imagine today.

Anyway, sorry for the long post. Does this seem reasonable?

Start a C25K programme and see how you feel, repeating weeks is no issue at all and you'll find some weeks you feel fine with progress, and others you'll want to repeat, or even step back.

Once you've completed that you may then want to step up to either an 8K or a 10K programme, which would take you to 18 miles per week.

I'm in the process of working up to 30 mpw having started C25K using the NHS podcast series about 9 months ago.

Thanks for the responses and encouragement.

I'm a bit concerned about running because I have K cups, and, no, I'm not talking about coffee. I got an enell bra and am hoping that will work. It feels like a straight jacket, but that's probably what I need.

Go to a running store. They will help you out. They may have to special order for you, but they will know the best brands, what you need in terms of support, stuff like that.

Instead of 6mi/3x per week, why don't you spread it out a little more evenly, and increase your daily runs by a mile every month or so?

M - rest
T - 2
W - 4
T - 2
F - rest
S - 4
S - 6

Or something like that. Start out with less per day (mile minimum) and work your way up to your MPW goal.

Instead of 6mi/3x per week, why don't you spread it out a little more evenly, and increase your daily runs by a mile every month or so?

M - rest
T - 2
W - 4
T - 2
F - rest
S - 4
S - 6

Or something like that. Start out with less per day (mile minimum) and work your way up to your MPW goal.

At 300+ pounds, I didn't think it would be good for my joints to run on consecutive days.

Less recovery between runs. I would imagine the end goal of three 6mi runs (60-70 min on your feet) would be more stressful on a large person's joints than five runs varying from 20-70 min each. Mix up some cross/weight training as well to strengthen your body. I'm not sure of the science of excess weight on running, but there are studies proving that running strengthens joints over time

That sounds like a great goal! Mine is to run a Half Marathon distance in 2014. One suggestion that I have if you are planning in running with a smart phone; Runkeeper has a good selection of free training plans that you may find helpful. I have used them and found that each day is slightly different in regards to speed, distance or time and it tends to keep things interesting.

For the "K" cup....Invest in a good sports bra.

I'm a bit concerned about running because I have K cups, and, no, I'm not talking about coffee. I got an enell bra and am hoping that will work. It feels like a straight jacket, but that's probably what I need.

I an by no means a master runner, but I do enjoy it casually. I am also large busted for my size. (34DDD, though I'm hoping they'll shrink up a bit as I continue losing weight!) At any rate, a good sports bra is a must, and I found that if I pinch my shoulder blades together slightly as I run so that my chest and shoulders are lifted it makes a HUGE difference! I also wear a fitted tank top over my sports bra but under my clothes to help keep things in place. Just remember good posture! Best of luck to you! Start slow and build from there! Cheers!

Congrats on your weight loss and goal setting! I think it's a perfectly reasonable goal.

I also started w/ C25k. I did almost all of the weeks twice, some of them more than that. If I couldn't finish the last run of the week confidently/strongly, I repeated the week rather than moving on. I also chose running b/c it was more convenient than any other method of exercise I could think of, and it turns out I like it a lot, and I'm an ultra-marathoner now (I started running 3 yrs ago)

By the time you finish C25k, your weight may down some, and your bones/joints/muscles will be more accustomed to running, thus making your goal mileage per week much more manageable.

I have trained for a half marathon running only 3 days per week. I wonder if you would consider structuring your running schedule after a training schedule, even if you don't really increase mileage much. That way you'll have plenty of recovery time between runs for things like yoga, etc.

something like: Tues- Thurs 5 miles, Saturday long run 8
You could easily increase from your C25k training (which will be about 2-2.5 miles each time you run, so 6 miles weekly) by increasing the distance of one run (long run) by just a little, and then start adding just a bit to the mid week runs.

Somethings to prepare for, but not let interrupt your training: shin splints, foot pain (plantar fasciitis), knee and hip aches, low back aches. Most of these will go away on their own as you get stronger. Do your yoga to keep your hips/Itb flexible, roll your feet on a tennis ball. I call them growing pains. However, any pain that keeps you awake at night more than one night will probably need attention (from chiro or pt). Epsom salt baths work well for muscle repair/recovery as do magnesium supplements (you can google these for more info, it's pretty well known)

Get some decent running shoes fitted for your feet. Go to a local running store (not a big mall chain), they'll be glad to help, they're so excited to help beginners. Usually they have excellent return policies in case they don't fit the way you need them to. You can buy your next shoes online at cheaper places once you know what you need.

I think that's it, have fun!! I love running so much, and I hope you will, too!

I agree about trying a bike ride. I rode 150 miles in 2 days on an MS150 ride while I was 320. A good bike, proper posture/fitting of the bike, and good cycling pants make a world of difference.