Running for Obese Beginners?

C25K is the way to go! Builds you up slowly by having you do run/walk intervals. When I started it I was close to 300 lbs and hadn't run willingly since probably junior high! :laugh: But I did it, finished it, and now run regularly.

I started at 290lbs and never ran at all. Tried C25K and simply could not do even the first day.

So; I just walked for 2 months. First I just walked for 20 minutes every other day. Then I upped it to every day. Then I increased to 30 minutes then to 45 and before I knew it I was walking 5K distance at least a couple times a week. This strengthened my legs and gave me a bit more stamina. (Im down to 235lbs now)

After 2 months of this; I restarted the C25K program and was able to do it. Im halfway through it now; running 15 minute intervals (currently).

So my advice:

- DO IT !
- Try the C25K; if you cant handle the first week, repeat it or if you are as out of shape as I was, walk for a few weeks to build up to it.
- Take the Rest Days seriously. The first two weeks I thought I could "skip ahead" by doing it every day and the result was sore everything. Rest on the days it tells you to rest. The rest day is as important as the workout days.
- Be consistent. On the days you are supposed to run; Run. Dont make excuses, but find a way to do it. Consistency helps build the endurance.
- Once you get a feel for your C25K graduation date; schedule yourself in a 5K race. This will motivate you.

You can do it.

Definitely agree with cwrig. If you can walk at a good clip for 30 minutes at a time, 3x a week, you're probably ready to start Couch to 5K. One thing to remember about that program is that it is absolutely OK to run very slowly. Don't feel like you have to sprint or anything. Good luck!