Help and guidance needed!
It may be worth consulting your GP to see if there are any underlying medical issues that could be contributing to the leg pain.
For the couch to 5k plan they do say you should repeat the same week if you are struggling, so its not an exact science that everyone will be able to complete the proscribed time/distance first time around. Could you reduce the pace of the brisk walk, it should be fast enough to raise your heart rate, but slow enough to enable you to continue a conversation
The post run/walk leg pain you describe sounds like DOMS - especially it being worse going down stairs!
There's nothing wrong with starting off with brisk walking. Anything that gets you moving and helps your body start adapting to being active. If you suffer for days after the run/walk you're doing at the moment, it'll be hard to stick with. Once you can manage a brisk walk without pain (too much pain - a little bit of discomfort is to be expected!) then you can progress to run/walk, and eventually running
Stevie - As others have said, and as you alluded to yourself, running when obese is just too much like hard work and more than likely is doing more harm than good.
So forget about running for now and concentrate on weight loss through loads of walking.
If you're interested I have detailed here the journey from being significantly heavier than yourself, approx 95kg, to a 2:55 marathon 3 days ago.
It can be done but it needs a lot of patience and since the main aim is to improve health and fitness there is little point in rushing things and getting injured. Good luck.
Hi Stevie, I agree about the weight loss too. I tried C25K about 2 stone ago and couldn't handle it as I suffered shin splints and bad aches and pains. So for 6 months I used an elliptical trainer and rowing machine while I lost 2 stone and today I did week 1 day 1 of C25K again and it was SO much easier this time!! Good luck and definately keep walking as that will be really good exercise while you slim down a bit more! BB
as mentioned, brisk walking is an excellent way to reduce weight, and so long as you remain in calorie deficit you WILL lose weight. Fact. keep at it and you'll notice results. When the walking is posing less of a challenge, then perhaps start to work into the couch to 5k plan, remembering to take it at your own pace. if you're getting recurring pains (as opposed to sore muscles because you've exercised) then see your GP to rule out anything sinister and get appropriate help for anything specific.
Also, i'd suggest getting your family/friends on board too. Any change in lifestyle, whether large or small, will put peoples noses out of joint a little. People like the status quo and fear change, for the most part. If you get your nearest and dearest on side, and include them and have their support, it'll make it much more likely you'll see it through. Good luck
I would say the same as parkrunfan, start by regular brisk walking. Its suprising how effective it will be, and its low impact. A friend of mine has started the same sort of regime/program and has been walking regularly (mainly because she doesnt like running and has no intention of starting!) . First she found walking 2k hard. but now after 3 months she can walk 10k including hills, and more importantly has dropped an entire dress size!
18 months ago I was in the same spot. Running was very tough and demotivating so I changed my approach.
I dieted a little by cutting out anything with excessive calories and brought the cheapest exercise bike I could get from Argos and started doing 15-20 mins a night hidden away in the garage. The legs and lungs get stronger and the weight falls off rapidly. Tried running again last November and found it much better (still hard though) have now being running for a year.
Definitely do about 6 weeks walking first- it takes about 6 weeks to start to build some resiliance in the legs, and if you go straight to running, you will probably end up with an injury.
Hi Stevie, You are doing great. Keep going with any exercise that leads to moderate exertion x 3 times a week, eventually building up to x 5 per weeks. This is easy to define dosen't have to be a certain pulse rate etc. moderate exertion is that if you are holding a coversationwhilst exercising you can complete sentences, only just. Try it when walking so that you become aware of how you feel, breathing etc. Also was wondering if you have considered swimming. Will really help with increasing stamina, burning calories and no aches and pains afterwards?
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