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Very fat unfit beginner needs advice
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I only started on the treadmill on Wed last week, but will be totaling up on Sundays for the week. So, last week I managed (only walking) 16.9Km over 3hrs 46min.
Yesterday I tried walk/run for the first time. I warmed up for 5min then ran 30secs, walked 90secs and did this a total of 8 times before warming down (is that how you say it?). I thought I wasn't going to make it about half-way through but knew if I couldn't even push myself to doing this (I was not in pain, just running out of puff and feeling the lead weights in my legs!) then I didn't have much willpower and would never succeeed - so kept going. I felt fine within a few minutes of finishing. I then went out for the day and spent several hours walking around an Agrecultural Show and came back aching.
Today I intended doing the same this morning but my back was aching as soon as I got up (this is a warning sign to me to take it easy for a bit), so I've decided to wait until this evening before having another go.
I know it's not much yet, but bearing in mind where I started from I am delighted I could even keep the '30secs each time' running going. I've lost a total of 10lbs last week too (never to be repeated I dare say!), so the incentive is there :-)
keep it up
and keep posting
x
Well done to Fly for completing the FLM !
There are a couple of things which struck me when I read though. The first is that you sounded like you plan to run every day, which although I'm not an expert, you should be careful. What does anyone else think? I need to lose weight and it's tempting to try and do something everyday, but running is stressful on the joints, try swimming or something low impact.
I know it is horrid getting into that cossie, but see if the local pool does an adults only/ladies only session - much less daunting!! also this is great for all round toning (trained muscles burn more calories.
Also, you mentioned ordering running shoes - is this from a specialist running shop? I'm sorry, I'm scared of them impact running will have on your back. There are loads of different shoe types based on running style, I think this would be the best thing for you - it's cheaper than physio! just a thought.
If I sound like I've had a rant, apologies! I think what you are doing is very admirable, you sound like you're very strong willed and determined to do it! let us know how you get on (but be careful - walk before you run etc etc) x x
A lot of us have been there and done that,....and back again, somewhere in the middle and all over the show.
Determination and perseverence really pay off. I started 2 and a bit years ago, 18 stone and couldn't run for more than 90 seconds without thinking I was going to die. 8 weeks later I was nearly a stone lighter and running for 30 mins without stopping.
Since then, I've been back up to the high 17s, down to the low 15s and all the way back around again. I'm steadying at 16 or there about now and determined to get back into it all and push past 15 and below.
Its ard work though...especially with my life long love of Guinness. :-D
Thanks for all the added advice. I hope to get out and about sometime in the not-too-distant future, but I really want to be able to run at least a few mins or so first. Unfortunately first thing in the morning is not looking too good for me since taking up the treadmill as my back is taking a good few hrs each day to 'settle down'. A sign I am fully aware of that means don't try anything too strenuous just yet. So, I'll be exercising early evening for a bit and see how it goes.
As for the shoes - I took a look at all the advice on how to check your feet and did the 'wet footprint' test. I came out as normal on one and marginally flat-footed on the other. I then looked at shoe reviews and decided on the Asics Gel 2110, which I have on order. If I find these don't seem to suit me then I will think about having a proper shop check me out - but again, far too embarressed at present size and fitness for this yet!
Yes, I was planning to run daily as I do no other excercise - apart from not wanting to be seen I also actually hate most forms of excercise !! I did think that if the walk/run schedule seemed too much daily then I would just walk/run every other day and walk in between. I know swimmimg is a great form of excercise but I have a hundred-and-one excuses for not going (no-one wants to go with me, can't fit in around work, daughter, partner, mealtimes, 'on-call' status etc etc)... I know this is exactly what I've said - excuses - but one thing at a time for now ... maybe swimming will come later. I'm worried that if I try to change too many things in my life all at once I'll find it all too much and end up changing nothing!
I really do get a buzz from hearing everyone elses stories and successes though and find them all very motivating.
Thanks again for taking the time to write. :-)
BTW r*nning does not cause back trouble, but it can make an existing weakness worse, you may want to do some exercises to improve your back.
Question: Am I right to carry on running through the pain bearing in mind it goes almost as soon as I finish, and should I carry on stretching when I felt the pain in my thigh or (as I did) stop straight away. Sorry to appear so niaive about all this but want to get it right.
Take care stretching it can do more harm than good.
I weigh almost as much as you. I have been running for about 3 months now. Today I ran 4km in 27 minutes and I felt absolutely incredible! This is my personal best. At the start I could barely cope with a minute.
It is so worth the effort.
Can I suggest getting a mini trampette? You could jog on that, it would reduce impact on your joints whilst still getting your heart rate up.
As for getting outside, are there any cycle paths near you? There is one by me that used to be an old railway track, it is very level and quite wooded in so nobody can see me running (er...well, what passes for it in Katsville, anyway) unless they are passing by me. It's through a residential area though, so quite safe. Perhaps that would be a good place for walking. You could up your walking pace week on week?
Good luck!
Sal xx
My friend got a mini-training program, I'm not sure where it was from. It was supposed to be a "run for 30 minutes in 10 weeks" thing, but I repeated week 2, and week 5 I think, and then I went away at Easter and had to take a week off (I tried to run at my hotel and ended up gasping! forgot about the thin air!)..so it has been a leisurely pace. I am running Race For Life in 10 days though so got to keep the training going!
Good luck,
Sal xx
BTW: Best of luck for the Race For Life Sal
I thought I'd just put in a quick update. I cancelled my online order for running shoes because I thought the wait was to long and went to a specialist shop yesterday. They kitted me out with shoes, top, shorts and socks and I went home very much poorer but happier :-)
Last night I did my little 8rep 30sec run/90sec walk and expected to feel the legs pains again - but nothing!! I was soo chuffed. My breathing was more ragged than last time though so will stick to this for a while until both legs and breathing feel comfortable, then onto the 'proper' beginners schedule. I don't know if it was the one day rest or the shoes that made the difference but I certainly felt much, much better running.
PS: I look like Homer Simpson when in my kit !!!!!
It's good you didn't have pain in your legs after the last run, must have been the rest day.
Just stick to your own pace and enjoy it and don't overdo it !!!
Keep us updated, plz.
Hooray on the no-pain post run :-)
Don't worry about the Homer Simpson look....they treated you like anyone else in the specialist shop.....you ARE a runner!
So tomorrow either nothing at all or walk only. But must say I feel sure the shoes are really making a difference!!
Go runners, go - I feel on top of the world (despite the pain) :-)
"erk, shame she had to learn the difference between twinge and pain so early!"
OK....have you a bag of peas in the freezer? Did we tell you that this is standard kit alongside the trainers? :-)
Anyway, you need to be icing the sore bits. "icing" means putting a bag of peas or ice-cubes or (if you're really efficient) a proper sports-ice-pack on an injury. You wrap the ice-bag in a towel and place it on the injured area for 10 minutes. The towel stops ice-burns. You can repeat this every hour if needed....but 3-4 times a day is fine.....just do it when you remember!
try also to keep the stroppy leg elevated....and be very careful with what you do tomorrow. If the knee gets swollen, you probably should put some tubigrip on it.
All of this gets summarised as RICE (Rest, Ice, Compression, Elevation).
Hope you feel better tomorrow!
PS - don't eat the peas after they have been through the freeze/put on leg/thaw cycle unless you like bacteria :-)
I take it that the "do less than you think you should" lesson is learnt now.
Trouble is you will still get it wrong sometimes. I know I do.
I started running back in October, I was 15.5 stone. Although I condsidered myself quite fit cos I cycled 18 miles a day, I couldn't run for toffee. Even the beginners schedules were too hard for me. It took me about 6 weeks build up before I could run for longer than 1 minute without resting. Even 1 min run * 1 min walk would leave me with pulled quads if I repeated the set more than about 3 times.
I felt pretty despairing but I kept with it and and after 12 weeks I was able to run 30 mins without stopping. It felt amazing. You'll get there too just go easeeeeee to start with. Do as much as you feel you can and be patient.
I lost a stone as well, which was great but it involved watching the intake as well of course.
Anyway, I also have to thank you as well. I haven't been running for 3 months, some problem with dark early mornings, but you have just inspired me to start up again. I went out again this morning and started running! I feel great.
Hi Warrior - Thanks for the great encouragement.... and wow! me an inspiration - that is motivation to keep it up all on its own :-)
I tried bike riding last year but just could not find a bike with a 'tractor seat' fitted. Anything less in size just killed my nether region!! You'd think with all my own extra padding I would've had no problem! Have already decided to look into buying an exercise bike with the hope that I can overcome the butt pain and then buy a proper bike and get out and about on it. Then I can cycle to some remote spot where no-one will see me and do a bit of outdoor running :-)
Re - shame:
I am about to go for a cycle ride cos my left leg didn't like me doing 7 miles on Wednesday, following the FLM 1 1/2 weeks before. Like I said I get it wrong too, and I've been doing it for 18years now.
We're off this afternoon to get her some trainers from the local running shop. She's worried about being embarrassed it being full of "proper" runners but I said it is in their best interests to welcome everyone then we'll come back next year and buy £200 trainers when we are elite standard!!
Sounds like your wife and I are in a similar situation. Tell your wife to register on the website and dive into the forums. You know how much help & support this can give - I've found the folks on here incredible.
As for going to the running shop - the staff where I went made me feel just as important as if I'd been Paula R herself. They took lots of care and time with me and explained everything they were doing (and why) throughout the measuring-up process. No one batted an eyelid at my humungus size!!
The schedule you have settled for sounds pretty good - always best to start slow (you can see why from my thread!). I'd probably find 2mins run for a very first run far too much though. It is a big step from walk to run for us ladies on the larger side. Maybe 2mins will be no problem, but if it is then there is absolutely no shame in starting at 1min (or even 30secs as I have) and working up from there.
Cograts to you Mike for the 10K run... and All the very best to your wife - you go girl!!!