Couch to 5k for obese, older mom

[Ottakee]

Is this doable? Has anyone else in their mid 40s and over 200# done this? I can walk several miles at a decent place but get winded climbing flights of stairs.

 

Do you follow the typical program or slow it down over 16 weeks? Any good Android apps? I would just want something where I could have music and have it tell me when to walk and when to run (ideally letting me customize it if I have to slow the program down).

 

I have good shoes from the running store. Several places suggested real running tights over looser fitting clothing. Does it matter?

 

Do you run on dirt trails? The road? I don't have a tread mill.

[Noreen Claire]

The C25K running trainer app from Zen Labs (on my andriod phone) was great. It can play over your music (I played it over music from the Pandora app) and tells you when to speed up/slow down. I got more than half-way through the program before I found out I was pregnant with DS5. I actually ran for 20 minutes once! Without stopping!

 

ETA: (I did repeat a week or two, because I wasn't ready yet. You can repeat days as many times as you need.)

 

I'm now again in your boat - early 40s, just over 200lbs, and winded climbing stairs. The baby is about at the point were I could possibly be gone for 45 minutes or so without him freaking out (gym is a 7 minute walk from here), so I'm hoping to start going to the gym again soon.

 

Good luck!

Edited May 15, 2017 by Noreen Claire

[jewellsmommy]

I have one friend who was like 38 or 39 who was considerably over 200 and another in mid-forties quite a bit over 200 who both did the program and went on to run several 5ks together. The older one did a half marathon as well.

 

They ran their neighborhood and a local trail. 

 

Sorry, no personal experience. 

 

[Heatherwith4]

Yes I think it's very doable. Just listen to your body and feel free to repeat weeks if needed.

[Carol in Cal.]

I ended up using the principle of intervals of walking and jogging interspersed, and a warm up and cool down, and kind of doing my own thing.

I only timed the jogging.  I tried to up my total minutes of it each week, but if I couldn't, I just stuck with the prior week one (no allowing myself to fall backwards).  That worked really well for me until I developed hip bursitis, and had to stop running altogether.

 

I ran on a half mile track of hard, packed dirt, because it was the softest thing available close to my house.  I would walk over as a warm up, about 1/3-1/2 mile, stopping regularly to stretch my calves front and back during the walk (this helps prevent shin splints, which I had early on).  Then walking back would be my cool down.

 

I think it was the walks to and from that really tanked my hips.  Walking on concrete was pretty high impact even though it was 'only walking'.

[alisoncooks]

Following because I was thinking of starting C25K again. I bough some expensive shoes for our recent Disney trip, so I might as well use them!

 

Long ago, maybe 5 years or so ;), I did a 9-week C25K program and ended up dropping out right at the end. I used a free podcast for it -- but I'm sure there are more easily accessible apps available now.

[Ailaena]

If you have access to dirt trail or a track, I would really recommend that. For me, it made a huge difference in my ability (and desire) to run because it was much less harsh on my body.

 

And like everyone else said, don't feel bad for repeating weeks. Also, don't feel bad for working your way up to the first week! If you can only run for 10 seconds, that's ok, just keep on keep on :)

[Desert Strawberry]

i have a joint disease that causes dislocations/subluxations/injuries regularly. i was not able to complete the program, but i enjoyed it immensely. i did the program at a slow pace, restarting after each injury. if i felt a week was too hard, i would repeat it until i felt i could handle it. i think i made it to week 3 before i got pregnant with luna and had to stop. i haven't picked it up again. i slimmed down better on the program than i ever have doing anything else. 

 

i was thinking about starting up again soon, when i get a jogging stroller. i just bought new shoes, and i think i might be ready. 

Edited May 15, 2017 by Desert Strawberry

[AK_Mom4]

I did C25K twice while over 40yo and over 200lbs. I'm not over 200 anymore but won't do another C25K because the impact of running is too hard on my over 50yo hips.

 

I repeated lots of weeks. It's not important how long it takes you - just get to that "can do it" plateau for each week then move on to the next. It had a six week pod cast and weeks 4 and 5 always took 3 weeks for me.

[lewber]

I'm doing the zen labs C25K app right now. It's a 9 week program. I just finished week 4. I never do more than 3 days per week and always warm up and cool down a lot more than they recommend. With lots of stretching. I'm almost 47 and close to that weight. So far, so good. I run on the road, but I wish I had somewhere more forgiving. Also, get good shoes.

I'm not sure on tights vs sweats, but I did get a pair of running tights with an attached skirt last fall that I love. I'll try to post a link. I hate exercise, but for some reason I enjoy running. I usually make it from March - September and then quit:(

I can't stand running on a treadmill.

[Big Buckin' Longhorn]

I did it my first time well over 40 and dangerously close to 300 pounds. I took it slow, but it is doable, for sure. Fortunately, I've lost about 130 pounds since then, so that helps, a lot. Go for it!

[Ottakee]

Will the apps easily let you repeat weeks?

[CAJinBE]

Yes, it's very easy to repeat weeks or any days that you want. It's a great app if you can run. I loved to run, but after 50 my hips couldn't take it anymore and a doctor advised me to stop. I now do Nordic Walking and like it almost as much as running. I say you should go for it!

[Anne]

The app I used definitely allowed me to repeat weeks.

 

Take it sloooowly. Seek out some strengthening exercises for your knees and stretches for shin splints.

 

You can totally do this!

 

Anne

[Hilltopmom]

I was going to ask this same question today!

 

I bought new shoes yesterday & some running Capri tights too... I've been walking daily & finding my looser wide leg yoga style pants are csusing chafing from rubbing, so tights should help with that.

 

Good luck!

[lewber]

These are the leggings I like.

http://m.zappos.com/p/skirt-sports-lotta-breeze-capri-black/product/7613983/color/3

 

They are expensive, but I've had them over a year now and wash them all the time. They've held up well for me.

Edited May 15, 2017 by lewber

[Hilltopmom]

These are the leggings I like.

http://m.zappos.com/p/skirt-sports-lotta-breeze-capri-black/product/7613983/color/3

 

They are expensive, but I've had them over a year now and wash them all the time. They've held up well for me.

Can I ask your size/ weight? I love the look of those, but not sure how big their XXL actually runs.

[Cosmos]

I ended up using the principle of intervals of walking and jogging interspersed, and a warm up and cool down, and kind of doing my own thing.

 

Yup, me too. I used to run as a teen and young adult, just for exercise, not races or very much. But when I've tried to get back into in several times in my thirties and forties, the same thing has happened every time. I end up injured and have to stop for a couple of months and then when I start again I have lost all my progress.

 

For a few years, I gave up on running and just did walking and swimming for exercise. But about 1.5 years ago I decided to give running a try again. I did not follow Couch to 5k. In fact, I went WAY slower than their program. I started off running 30 seconds every five minutes. So run for 30 seconds, walk 4:30, repeat. I increased slowly up to 2 minute running segments. Then I started increasing my first running segment but left the other ones at 2 minutes. Eventually I was doing something like:

 

warm up 5:00

longer run 5:00

walk 5:00

run 2:00

walk 3:00

run 2:00

walk 3:00

 

Then I kept going, increasing the longer running segment. The first time I was able to run 12 minutes (a mile for me) without stopping was at least six months after I started. But I had been running for six months with no injuries.

 

It's been a year and a half and I now do about a 40 minute workout -- 2 minute warm up, 2 miles of running, then some walking plus shorter fast running segments.  So I'm not even to a 5k yet! It has felt like such slow progress sometimes, but I have never done running this long without any injuries. The other thing is that I never do it more than three times a week. I think that plus progressing extremely slowly has been key to preventing injuries.

 

Good luck!

 

[Ottakee]

Thanks for sharing everyone. Glad to hear that slower is OK.

 

I was doing something g like jog 10 steps....yep, STEPS, and then walk 10. Then jog 15, walk 10, then jog 20, walk 10 up to 40 jogging steps and then back down. Super small intervals.

 

I will try to look at the apps later and see which one might work for me. I will need a way to carry my big Droid phone along then too...and get headphones.

 

Are there any socks that are really worth the extra money? I wear size 9 shoe but have very fat ankles so most socks are too tight in the ankles.

[JennyD]

I have nothing specific to contribute wrt recommendations but wanted to say go you!!  I am a die-hard exerciser and am totally convinced that my workout routine keeps me sane.  Plus, you know, good for long-term health.

 

You can totally do this; as others have said, just go slowly and ramp up very very gradually.  

[HollyDay]

I found the "penguin" program to be more helpful.  The author is John Bingham.  I have injuries so his program was a bit more "gentle" for me. 

[lewber]

Can I ask your size/ weight? I love the look of those, but not sure how big their XXL actually runs.

I'm 5'8" and usually wear a 16 in pants and I have the XL. As some of the Zappos reviewers noted, there is no drawstring, so you have to keep it tight or they'll fall down while you're running.

[alisoncooks]

Thanks for sharing everyone. Glad to hear that slower is OK.

 

I was doing something g like jog 10 steps....yep, STEPS, and then walk 10. Then jog 15, walk 10, then jog 20, walk 10 up to 40 jogging steps and then back down. Super small intervals.

 

I will try to look at the apps later and see which one might work for me. I will need a way to carry my big Droid phone along then too...and get headphones.

 

Are there any socks that are really worth the extra money? I wear size 9 shoe but have very fat ankles so most socks are too tight in the ankles.

I buy Balega socks. They're so pricey but I have 3 pairs (Hidden Contour are my fave, but also like Hidden Comfort and Dry) that I alternate for when I have to do a lot of walking.

 

ETA link: https://www.balega.com

Edited May 15, 2017 by alisoncooks

[Jackie in AR]

I was over 50 when I used CT5K to help me run regularly for the first time in my life. I made it to the 9th week and was able to run for 30 minutes straight, but it took me many weeks beyond 9. I worked day by day and added in extra time whenever I needed it. Early on my Achilles was injured, so I had to lay off for two or three weeks for that to heal. The injury was due to me starting the program running in shoes that I had had for YEARS. I highly recommend getting a good pair of running shoes before you start. You can do it!!

[mamaraby]

I did it almost two years ago and weighed 228. I wasn't in my mid-40s though more like mid-30s. I had been basically inactive before that point. I used the Couch to 5k app from Active Network and I did repeat a week here and there. I think when I started I was running 18-19 minute miles. I started at the end of June 2015 and ran a 5k race in October of 2015 where I finished in 41:13 or 13:19/mile.

 

I have run a lot of slow miles and walked many times trying to convince myself to keep running even when I just wanted to sit down at the edge of the trail and give up. I just kept moving forward figuring any pace forward was better than sitting. Since that first 5k in 2015, I have run another 5k, three half marathons, and earlier this month I ran a 20k. I have another half marathon coming up this fall and a 10k in October. And I have lost 48lbs in the process (94lbs total including what I lost before I started running).

 

I finish at the back of the pack. My last two half marathons I was in the bottom 10 finishers (smaller races and shorter time limits will do that). I'll never win an age group award, but I race myself and any PR is a win in my books. Find a goal race that has a generous time limit - even better if it's back of the pack friendly. We have a women's 5k/half-marathon run/walk that has a generous time limit and a dance party at the finish line for the last place finisher. At my 20k this month there were runners of all shapes/sizes/ages.

 

C25k taught me that I was stronger than I thought. Running taught me that I could keep going no matter what. One foot in front of the other at your pace - whatever pace that might be.

[happi duck]

Thanks for starting this thread!

[mamaraby]

As for carrying a phone. I have a waist belt from Amphipod called the Amphipod Airflow Endurance. It has an adjustable elastic waist that will expand and stretch quite a bit. I got it at a local running store. The employee was super helpfu and not the least bit judgemental about my size when I bought it. I prefer it to the armband that I used to use. The armband was nice, but it tended to chafe when I wasn't wearing long sleeves.

 

I don't know how big the Android phone in question is, but I could comfortably carry an iPhone 6 in the belt. An iPhone 7+ will fit, but it is a bit more difficult to get in. I have to use the front pocket for the 7+

[Guest]

Something I recommend for heavier moms (like moi) is considering an activity other than running initially. It's surprisingly easy to stress fracture your foot or ankle (ahem, whoops.) when you're out of shape and doing a high impact activity.

 

A similar schedule on a couch to 50k cycling or swimming challenge is a great way to get moving with less stress on your joints. But I love cycling and running hurts my body, so there is that.

[SparklyUnicorn]

Something I recommend for heavier moms (like moi) is considering an activity other than running initially. It's surprisingly easy to stress fracture your foot or ankle (ahem, whoops.) when you're out of shape and doing a high impact activity.

 

A similar schedule on a couch to 50k cycling or swimming challenge is a great way to get moving with less stress on your joints. But I love cycling and running hurts my body, so there is that.

 

This was my thought as well.  When I first started exercising (and trying to lose weight), exercise nearly killed me.  I was in pain all.the.time.  And I wasn't running.  If I had been running..oh good lawd I would have given up.

 

I used to be able to bounce back fitness wise very quickly when younger.  Not so much now. 

[Carol in Cal.]

I have a waist pack similar to this one for this kind of thing:

 

https://www.rei.com/product/883558/amphipod-full-tilt-airstretch-trail-off-road-bottle-waistpack

 

It holds my cell phone, keys, ID, credit card, small snacks, and it has a decent sized water bottle that is easy to remove but quite securely held.

 

Also it looks a lot cooler than a fanny pack so it's great for casual walks downtown when I don't want to have a purse dragging on my shoulder or needing to occupy a hand.

 

I tried bigger running packs where you would hook on the number of water bottles that you wanted, and I found that the bottles bobbed a lot, which got really annoying, and also it felt weird unless you had them in pairs, which was sometimes more extra weight than I actually needed.  So I like the fact that this one has one bottle that is well-secured and also centered.  And I got a small daypack for when I want more room and/or more water along, an Osprey, and I love it for what I would actually use that for--4 hours hikes and such.

[Meriwether]

The app I used definitely allowed me to repeat weeks.

 

Take it sloooowly. Seek out some strengthening exercises for your knees and stretches for shin splints.

 

You can totally do this!

 

Anne

Huh. My knees are mostly what slows me down. Do you have any favorite exercises for strengthening them?

[alisoncooks]

Huh. My knees are mostly what slows me down. Do you have any favorite exercises for strengthening them?

 

I used this dvd quite a bit after I had knee surgery:

https://www.amazon.com/Strong-Knees-Chantal-Donnelly/dp/B001D261TS

[Laura Corin]

Huh. My knees are mostly what slows me down. Do you have any favorite exercises for strengthening them?

 

I've found these useful:

 

http://www.nhs.uk/Livewell/c25k/Pages/knee-exercises.aspx

[Seasider]

Something I recommend for heavier moms (like moi) is considering an activity other than running initially. It's surprisingly easy to stress fracture your foot or ankle (ahem, whoops.) when you're out of shape and doing a high impact activity.

 

A similar schedule on a couch to 50k cycling or swimming challenge is a great way to get moving with less stress on your joints. But I love cycling and running hurts my body, so there is that.

Any links to a couch to 50K cycling plan that can be used with an exercise bike?

 

I agree, running is harder as we age and personally I do not run anymore after fracturing a foot bone. I just can't afford to lose time to injury, especially something big like knee or hip surgery. Water aerobics is a great option, you can take the intensity of exercise as high as you like yet it remains low/no impact.

[Hilltopmom]

Running & walking are so nice though because we can do them right out our front door, no joining a gym or needing to get there at a certain time! (& the littles can go along in the jogger stroller, if need be)

 

But yea, running is tough on (getting) old bones.

 

My teen just started training for a 25 Mile bike race with my father, I really have zero excuse not to be in better shape if my 65+ dad can do bike races, sigh.

Edited May 15, 2017 by Hilltopmom

[Guest]

Any links to a couch to 50K cycling plan that can be used with an exercise bike?

 

I agree, running is harder as we age and personally I do not run anymore after fracturing a foot bone. I just can't afford to lose time to injury, especially something big like knee or hip surgery. Water aerobics is a great option, you can take the intensity of exercise as high as you like yet it remains low/no impact.

Tadaaaa!

http://www.active.com/cycling/articles/8-week-cycling-training-plan-from-spin-class-to-50-miles

 

That one is for spinning, but the basic idea holds. And below I've linked ideas for the outdoor version.

 

https://www.britishcycling.org.uk/knowledge/article/izn20151222-Beginner-Weeks-1-8-of-Sofa-to-50km-training-plan-0

 

https://www.reddit.com/r/bicycling/comments/32oh68/cycling_training_app_similar_to_couch_to_5k/

 

The internet has everything.

Edited May 15, 2017 by Arctic Mama

[Carol in Cal.]

Cycling actually aggravates hip bursitis due to the alternating foot pressure.  So if your concerns are with that issue, as mine were, my exercise prescription (after I consulted a specialist) was either water aerobics (to take the weight off the hips) or a smooth machine in which both legs work together, like a rowing machine.  Based on this input, I started to use an old Healthrider, and that was very helpful.  I also found that I can get away with long hikes (have not tried jogging again yet) if they are partly or mostly on soft dirt or sand, and if they are on uneven terrain (so I don't do exactly the same impact the whole time).  Sometime I hope to try trail jogging, but am not quite ready for that yet.

[Ottakee]

 

A similar schedule on a couch to 50k cycling or swimming challenge is a great way to get moving with less stress on your joints. But I love cycling and running hurts my body, so there is that.

Sadly we are rural and I don't have a bike and there is no where close by to ride safely (think no shoulders to the road and 55-65mph traffic.

 

Swimming would be a disaster.  First the only pool is 20+ minutes away at the Y where I would need to continue a membership...........and I can't swim very well.  That whole coordinating the arms, legs and breathing thing was never my strong point.

[Mandamom]

Every time I run it is painful on my knees and ankles. 

 

I am currently "running" 2 miles per night on a min-trampoline that I picked up from Walmart. I carry 2 pound weights and over about a 2 week period I can now run over 30 minutes in a row. According to my Fitbit I'm running for over 2 miles. 

 

Every now and again, I try running on concrete and it usually hurts. I am trying to figure out if there is a benefit to my bones from the impact. In other words, if I only run on the mini tramp will that be enough for a long-term fitness program. I plan on adding martial arts work soon. 

 

 

[Laura Corin]

Sadly we are rural and I don't have a bike and there is no where close by to ride safely (think no shoulders to the road and 55-65mph traffic.

 

Swimming would be a disaster. First the only pool is 20+ minutes away at the Y where I would need to continue a membership...........and I can't swim very well. That whole coordinating the arms, legs and breathing thing was never my strong point.

Do they have adult relearner classes? I relearned how to swim in my thirties and it has made a big difference.

[BooksandBoys]

I did my first C25K at 210 pounds, but I was 30. I was 2 months postpartum, which definitely added to the challenge a bit.

 

I repeated several weeks. If memory serves, I had to do weeks 3, 5, 6, and 8 twice each in order to feel ready to move on. I was committed to not getting hurt, so I simply decided that I didn't care how long it took, but I would not move on to the next week if it was too hard to do the assignments in the current week.

 

Oh, I ran for the first three years almost exclusively on soft, rubberized tracks, grass, or gravel. I only graduated to roads a couple of years ago (after losing some weight).

[madteaparty]

I hate running. I'm not convinced it's great for you, though I grant it is the most efficient workout i guess, for time spent.

I walk on highest incline on treadmill interspersed with a minute or two of running every 7 min or so. I pretend I'm being chased by a bear. For exactly one minute and no longer. Sometimes shorter, truth be told.

Edited May 16, 2017 by madteaparty

[Amy in NH]

Sadly we are rural and I don't have a bike and there is no where close by to ride safely (think no shoulders to the road and 55-65mph traffic.

 

Swimming would be a disaster. First the only pool is 20+ minutes away at the Y where I would need to continue a membership...........and I can't swim very well. That whole coordinating the arms, legs and breathing thing was never my strong point.

Got a pool membership at a local hotel for a fraction of the cost of a gym membership. I don't swim there. Got some water weights, printed some water aerobics exercises and had them laminated at staples. The hotel is in the same town where my kids have an activity a couple times per week. Either I go while they're busy with the activity, or we all go before or after and they play in the water while I exercise.

 

Busy roads with no shoulder here, too, but we have good access to a rail trail. I'd like to try couch to 5K but my knees swell and I get shin splints every time I've run since I was a kid. I might try biking on the trail, though. At the annual bike swap in a local city you can find good deals on nice bikes.

Edited May 16, 2017 by Amy in NH

[Hilltopmom]

OH, oh, I have a mini trampoline!

[Carol in Cal.]

Do they have adult relearner classes? I relearned how to swim in my thirties and it has made a big difference.

I didn't know this was a thing!

What a great idea!

[Laura Corin]

I didn't know this was a thing!

What a great idea!

 

It was brilliant.  The teacher took apart my strokes and essentially taught me (and everyone) from scratch.  Not only had we developed bad habits, but swimming research had progressed, so there were more efficient ways of doing strokes than we had been taught..  I can now swim crawl/freestyle without running out of breath and feeling like I am going to sink.

 

For example, I had been taught that breaststroke arms went forward and then out and back.  We were retaught to do forward and then straight back: much more power pushing you forwards, rather than pushing the water sideways.