Massively overweight, but want to start C25K...

[Geekerbell]

Okay, I'm putting this here instead of the C25K thread, because I didn't want to intrude...

I am significantly over weight (check out my ticker) needing to lose almost half my bodyweight, well over a hundred pounds.
I would love to start running/jogging and have looked at the C25K program several times. Quite frankly, it scares me and I haven't started because even the first week it has you running 60 seconds/walking 90. To be quite honest, I don't think I could run 30 seconds. Yes, I am very out of shape...

Has anyone started this program and followed though or in the process having started out as overweight/out of shape as me? Can I do this? Is it just a dream?

Also, anyone have advice on what precautions, if any, I should take when embarking on this program? I have heard that running puts 6 times your bodyweight of pressure on every step. That's a really big number!


So, any advice, help, support would be greatly appreciated!
Thanks!

Laura

 

[Raenstoirm]

I started the C25K a few weeks ago and it was going great until last week when I injured my knee (not from running). If you are very nervous, perhaps cut things in half or even thirds. For example, run 30 seconds and then walk 90 (cut by 1/2 ) or run 20 seconds and walk 90 (cut by 1/3). Work up slowly until you can run the 60 and then move on to week 2 with the same idea of "cutting" up the week and stretching it out over a few weeks.

SO maybe the program would go like...
Week 1-Walk briskly for 20 minutes
Week 2-Run 20 seconds, walk 90 seconds for 20 minutes
Week 3- Run 40 seconds, walk 90 for 20 minutes
Week 4-(official week 1) run 60 walk 90
Week 5-run 75 seconds walk 2 minutes
Week 6- (official week 2) run 90 walk 2

and then continue like that. You might have to break it down even further, and repeat the mini weeks a few times until you are comfortable at the pace. It might take you 6 months as opposed to 9 weeks, but there is nothing wrong with that.

 

[Geekerbell]

Thanks Raenstoirm...I guess my warped mind needs "permission" from someone else that it is okay to do it that way.

 

[deekaypee]

Laura,

Not that you need my permission....but no one I know finished C25K following the program EXACTLY. Some people can skip ahead, but many of us were interrupted on the program due to illness, schedules, etc. Many people have repeated weeks or repeated the program. I'm an example of al three situations: interruptions, repeated weeks, and revisiting the program after a hiatus. I think C25K is best thought of us a guideline & a loose structure for helping us become runners.

Also, and I've promoted this book on the thread before, you might want to check out Runner's World's Complete Book of Beginning Running. It offers a 24-week training program. The book is available at bookstores & local libraries. It seems to me to offer another solid structure to use as you begin training.

Last, and certainly not least, I can't think of any of us on the C25K thread who would think of your presence as an intrusion. The more the merrier!

Good luck on your weight-loss & running journey!

 

[JudyS]

I tried the C25K program and found it way too difficult. It has you jogging at 6 mph after just a few weeks. I can't do 6 mph after years of using the treadmill! It also wants you to walk at 6 mph. I can't walk at 6 mph -- my legs are so short that I have to start jogging right about 4 mph.

I think the C25K is designed for people who are fairly young and already in pretty good shape. I also suspect it's designed for people with longer legs than mine! (I have about a 27 inch inseam.) I know that there have been other threads here where people said the program was too hard for them.

That said, I think it is still possible to use the basic idea of the program, but without trying for their mph goals, and with spending more time walking and less time jogging at first.

Basically, C25K is what is called a "high intensity interval" program. There is research showing that if you push yourself, even for a small amount of time, as part of a longer and more moderate work-out, you will increase in fitness quite rapidly. The study I saw had women do two 30-second "high intensity" intervals with their heart rate at 85% of their theoretical maximum (which is 220 - your age). These two 30-second intervals were done during a moderate 30-minute work-out. The 30-minute work-outs (with the two 30-second "high intensity" intervals) were done three times a week. After just two weeks of this, the women's fitness was markedly improved. So, a grand total of 6 minutes of high intensity exercise (two 30-second intervals per day, 3 times per week, for 2 weeks) combined with a grand total of 3 hours of moderate exercise, was enough to improve women's fitness a noticeable amount.

Because of this study, I have been wearing a heart rate monitor and getting my heart rate up to about 150 beats per minute for 30 seconds a few times per week, as part of longer work-outs. I think this is really helping me. I am doing a little jogging to get my heart rate up, but I mostly do aerobics with weights; it's easier on my knees.

As for precautions, if it is hurting your joints, you will most likely feel it. The bigger problem is heart attack risk (and asthma risk, for some people.) The level of heart attack risk for women who are premenopausal is usually low, but I still think it is safer to ask your doctor first. I had a cardiac stress test a couple of years ago and it was normal, so that made me feel much safer. I do have a problem with exercise-induced asthma, but the ephedrine I take really helps with that. (Ephedrine is used as an asthma medicine as well as a weight-loss aid.) I exercise indoors, which also reduced risk -- exercising in very hot or cold weather dramatically increases the risk of an exercise-induced health crisis. (Note how many people get heart attacks while shoveling snow in the cold!) I also feel that using a heart rate monitor is very helpful in letting me know that I am working hard enough for long enough, but not too hard.

So, in short, I think you can use a modified version of the C25K program but you will probably need to start off more gradually. You should talk to your doctor before starting a demanding exercise program such as this one. Good luck, and it is great that you want to try this!

 

[blizzard]

I tried the C25K program and found it way too difficult. It has you jogging at 6 mph after just a few weeks. I can't do 6 mph after years of using the treadmill! It also wants you to walk at 6 mph. I can't walk at 6 mph -- my legs are so short that I have to start jogging right about 4 mph.

Well, actually the program says to follow time OR distance - not both. Yes, one of my gripes with the program was that unless you are running at 10mpm, the distance version will have you working out longer, but you really should not be trying to do both versions at the same time. (in fact it's almost impossible)

For the OP, don't be afraid to start with lower impact exercise than running. Just walking can get your heart rate up enough to burn fat and increase your aerobic capacity. Cycling, swimming, and deep-water running are also great low impact workouts. As was earlier suggested, you can take as much time as you like on the C25K program too. Repeat a week as many times as you like until you can make it through. The biggest thing to remember is - don't be afraid to go in small steps - I've read repeatedly about people who do too much, too soon, figure that they're not ever destined to be in good shape, so they give up. It is much better to start slow and keep taking tiny steps than to go all out and give up after a week. Believe in yourself at all costs! (and take everything you read or hear with a grain of salt, remember that it is almost human nature to give advice which makes the giver feel superior to the givee )

Good luck with however you choose to pursue your goals!

 

[suzannews]

I say do whatever works for you, any exercise and weight loss is better than nothing at all.

Good luck!


YOU CAN DO IT!!

 

[Zoesmama03]

I started a similar program. Interval walk/jogging when I was 250 years ago it took a while but I build up to running for 10 minutes straight. It was amazing and I was shocked my body could do it.

So yes go for it take it easy and start out slow if you gotta.

I'm wanting to start again but i realized recently when I joined gym that I have trouble keeping up with it on 3.5 miles per hour, so far out of shape right now. I want to start but afraid I need to build up to walking 3 miles first. I manage 1 now when I go in 20 minutes or so.

I'm here if you want to do it together.

 

[Geekerbell]

Thanks so much to everyone for the encouragement.
I'm starting on Monday (painting and yard work is my exercise for this weekend .)
I know it is going to take me quite a while to work up to things, but I really want to do this. I will be doing the time version, though I'm sure it will take a while even to make it through the first week of the program. I'm just going to break it down into smaller baby steps.

I started a similar program. Interval walk/jogging when I was 250 years ago it took a while but I build up to running for 10 minutes straight. It was amazing and I was shocked my body could do it.

So yes go for it take it easy and start out slow if you gotta.

I'm wanting to start again but i realized recently when I joined gym that I have trouble keeping up with it on 3.5 miles per hour, so far out of shape right now. I want to start but afraid I need to build up to walking 3 miles first. I manage 1 now when I go in 20 minutes or so.

I'm here if you want to do it together.

Zoesmama - I have just gotten to the point where I can walk a mile in 20 minutes. I'm thinking of hopping over to the C25K thread. And I would love a buddy.

 

[Zoesmama03]

I hopped over there before. They are supportive group I could tell but I didn't have time then to keep up. Now that I don't have class in evenings I have more time.

I had finally got my podcast something I found here awhile back that has music and voice telling you when its time to run(jog, walk fast whatever) but I can't seem to find it on my mp3 player so dunno if it didn't get moved over correctly or what. It worked on my little mp3 player before(more of a jump drive) so I think I'll put it back on it and use just it for gym treadmilling. I loved running when I was into it before and would love to just be able to run, it makes you feel great and almost like you can do anything.

Before when I started out I did the whole walk curves and run the straights at the high school race track. It worked out good and eventually I walked the straights and ran the curves. I'd love to get under a 10 minute mile someday.

 

[Zoesmama03]

Judy, I'm tall at 5'8"(for a gal anyhow) and I too would have to start jogging at 4mph. Even at 3.5 mph sometimes feel like I need to break out in jog on the treadmill its odd but I know I'm way out of shape too.

 

[Superdebbie]

Laura, I'm not familiar with the C25K program, but I would not recommend running for you. During those times when you're supposed to run, I would just walk a little faster pace, if you can. You have to start out slow. I have alot of weight to lose too. I was over 100 pounds overweight and have lost about 43 since last summer. We have a Wellness Coordinator where I work and she still doesn't recommend that I run because of my weight. Best of luck to you. I'm going to try the Disney Minnie Marathon 15K, which is pretty ambitious. I'm going to walk, but I'm worried about having to keep a 15 minute mile throughout the whole walk. Maybe you can work towards a local 5K? Best of luck to you. You can do it!!!

 

[Tiger Lily 03]

I'd recommend if you have not already done so to let your doc know what you are planning. After that, I think the advice you are being given is good. Take it in small steps, go for what you can always striving to keep moving and at whatever pace you can manage (walking is what I'm suggesting here). As you get used to the walking you can push yourself a bit with walking faster. You will be amazed what you can do with the walking.

DH's doc always recommends that he use the water for his walking or the eliptical and recumbant bike at the gym. If you can get into a pool somewhere try that first. It will relieve the pressure on your joints and body while still allowing you to increase your movement.

Congratulations to you for getting yourself moving and working toward a healthier you!

 

[Geekerbell]

Thanks again for all of the helpful advice and encouragement.
I have done quite a bit of walking in the past, but kinda got sidetracked and only had started back up a couple weeks ago.

After this morning, I realize the jogging is WAY too ambitious for me right now. I am going to continue walking, and do what Superdebbie and some others of you suggested and increase my walking pace during the intervals I would be running on the C25K program. I had not checked in with my dr. about running since I weighed quite a bit less, and in that last couple of years have had ankle injuries. And I could certainly feel it this morning when trying to jog.
So I'll keep with the walking for now, and I will talk to my dr. when I see him next (in a couple of months).

I have signed up for a local 5K in June and will be happy with finishing it, even with walking.

 

[Tiger Lily 03]

Laura, you know what will work for you. Walking can be quite a challenging thing. You go for it!

I WISH for you that you can walk through it and that it will do the trick for your healthy journey. Your doing 20 min miles is quite an accomplishment. You keep at what you are planning to do and you will see good results.