Overweight and running, how on earth do i start?

(27 Posts)
happynewmind Sun 06-Jan-13 09:46:03

I'm nearly fourteen stone, I need to lose four stone, I am very unfit, I used to do lots of sport (6 days a week before dc).

I don't know where to start.

Please help.

lljkk Sun 06-Jan-13 09:49:13

Would be hard on your joints to go straight to running. Have you thought about swimming, first, to build up your fitness? Or cycling?

bangersmashandbeans Sun 06-Jan-13 09:50:35

Couch potato to 5k has been highly recommended by people of all shapes and sizes.

BlackandGold Sun 06-Jan-13 09:53:15

You start with run 1 min, walk 3 min and do it 8 times.

Then you pause and do it again.

I used an excellent book called Running Made Easy www.amazon.co.uk/Zest-Running-Made-Easy-Magazine/dp/1843404346

If you stick with it it really does work and becomes great fun.

pod3030 Sun 06-Jan-13 09:54:05

start by walk-running. walk briskly, then do a minute gently jogging, then walk to recover, then jog. work up to bigger running time until you can do 20 mins running. Make sure you stretch and warm up, once you are up to 20 mins you can do anything- your body has adapted. it's amazing how quickly you can reach that goal- it will feel like your lungs are burning and your legs are jellifying at first, but that is your body adapting. good luck- you can do it! it feels amazing, i am now totally addicted smile

ILikeToMoveItMoveIt Sun 06-Jan-13 09:56:13

Couch potato to 5k is great.

It is a running plan that starts off with walking and short bursts of running. Then the walking becomes less and there is more running. It is measured in time, so you go at your own speed.

I done it last year but had to stop because of an injury, but I will be picking it up again. I was very overweight but could still do the programme.

happynewmind Sun 06-Jan-13 09:56:21

Oh I get I couldn't go to straight running, I was wondering if I could do two minutes jog, one minute walk and build up?

I could cycle.

I can't swim as have a frozen shoulder.

Is that an app bangers?

I've downloaded an app .
It's 5 k runner though I haven't used it yet it is free and it is the walk a bit , run a bit .
I found it in the app store , can't work out how to link it though

happynewmind Sun 06-Jan-13 10:02:44

Sorry massive cross post with lots of people.

ILoveTIFFANY Sun 06-Jan-13 11:32:32

I'm on week 7 with 4 stone to lose, good luck it can be done!

frenchfancy Sun 06-Jan-13 14:38:29

Google the NHS couch to 5k plan. Download the mp3 file then get going. i've never run in my life and I am now on week 2. It really helps. Take it slow, and if you are not ready to move on a week, then repeat a week.

Make sure you have decent running shoes though, I didn't for the first 2 runs and hurt my heel.

yorkshirepuddings Sun 06-Jan-13 14:45:42

You've done sport in the past so are probably more capable than you realise.

Do Couch to 5k. I can't recommend it enough. Last year I was 5.5st overweight. I was going to lose some weight before starting to run again, but in the end just decided to go for it. ( I still have 3.5 - 4st to get rid of - but I'm a lot fitter!)

Now I find 5 mile runs easy. Pace isn't a problem - I usually run between 8 - 9.5 minute miles depending on how long the run is.

As Nike would say - "Just do it"

ScubaSarah Sun 06-Jan-13 14:47:11

I lost 2 stone (14 down to 12) last year by running. Started with "ease into 5k" app then "bridge to 10k". Having not run for >20 years I went on to run the Great North Run (1/2 marathon) in 2.5 hours, 7 months after starting running and without injury. Take it easy and think about some yoga to balance and stretch.
Good luck and ENJOY x

piprabbit Sun 06-Jan-13 14:52:48

I did the NHS Couch to 5K run earlier this year and got to the end. I haven't run since school and was 19 stone when I started.
Unfortunately I had a bad experience which has meant that I stopped running at that point. But I really want to start again, once I work out how to get my confidence back.

Go for it, it is a fantastic thing to do for yourself.

Wolfiefan Sun 06-Jan-13 14:52:59

Make sure you have really good trainers. Make sure you warm up and cool down. Enjoy!

Wolfiefan Sun 06-Jan-13 14:53:33

Oh and book a race for added incentive!

manyhands Sun 06-Jan-13 15:51:17

I'm two stone overweight and love running, a shock absorber run bra is your best friend.

manyhands Sun 06-Jan-13 18:06:57

Parkrun is amazing too, once you can run 5K and as they have tail runners, you've got someone to run with if you are last- it's a free timed 5k around a local park which is on a Saturday at 9am if you google you will find the local one.

Spartak Sun 06-Jan-13 18:12:47

See if you can find a local running club that caters for beginners. Ive gone from being a total lard arse to running 10k in 6 months and met some new friends as well.

Battlefront Sun 06-Jan-13 18:32:13

Yes you can!

Run walk is the way to go (which is what couch 2 5k is). You need an excellent firm control sports bra and proper running shoes - the only way to buy your first pair is to visit a specialist running shop IMO.

I started running 5 years ago, as moral support for a friend who had 4 stones to lose. She lost all the weight. I didn't take anything like 5 years, but she has kept it off. She's run the London Marathon twice now (I've only one one) and our target this year is to run 13/13/13 - 13 half-marathons in 2013. The first time we went out neither of us could do 100yds without stopping

My advice would be:

- Take it very slowly. You may find you want to increase more quickly than the schedule suggests after the first few weeks - don't. If you take it slowly you're more likely to keep going and avoid injury.

- Find a local club. They're no-where near as scary as they sound, many will have beginners, walking and run walk groups. it gives you someone to run with on dark evenings (or lovely summer ones) and opens up a whole new world socially. I didn't realise, until I joined, how much I only really had friends who were just like me. Through running I meet people from absolutely all walks of life.

-Plan a schedule of events to enter. Maybe a 5k in 3 months time and a 10k in the summer.

-If you fit in some weights and core work too, it will help with the weight loss and make you a stronger, faster, less injury prone runner (in time)

Good luck and enjoy it

Anifrangapani Sun 06-Jan-13 18:37:16

Second (fifth) the walk a bit run a bit run a bit approach.

I "book" times to go out. Nothing is allowed to be booked into that time. I look at it as a really important meeting.

happynewmind Sun 06-Jan-13 21:51:01

Thanks for the great advice, now I need to find somewhere to run!

All the slim fit people run past my house but I think I may need to find a back street!

StuntNun Sun 06-Jan-13 22:15:04

When you start running go really slowly, barely above walking pace. Most people run too fast and then can't sustain it. Realistically it doesn't matter how fast you go, walking OR running, it's the distance. So the further you can go the better. You can work on increasing your speed as you get fitter.

You should have a look at Run England. They are informal running groups all over the country and aimed at people who've not run before or haven't run for ages. Their website has a find a local group link www.runengland.org
And it's free to join!
Quite often they are linked to running clubs (which is how I know about them!)

happynewmind Wed 09-Jan-13 21:43:52

Well I went out today, it was a bit muddy! But I did ok, I managed the run 1 walk one easier than i thought.

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