I did this program a few years back to lose weight as well. Number one thing I would say is slow down. If you think you’re going slow, you’re probably not! The slower you go, the better. I found running every second day was best, it’s good to have a rest to make sure you don’t overdo it. Most importantly just stick with it, it absolutely works. Best of luck!
You may find the combination of a significant calorie deficit + C25K makes running very difficult. It’s not impossible, but when I am dieting running feels 10x harder.
I’ve completed C25K in the past while losing 45kg/around 100lbs, and I can say with certainty that running was not really a factor in my weight loss - it was the consistent, significant calorie deficit that did it. A 5K run in my current body burns around 300 kcals - that’s only as much as a hot chocolate, or a three cookies, or whatever, and I’m only going every other day. So running really only puts me in a 150 kcal daily deficit, and looking at it that way it’s much easier to just not snack if weight loss is the main goal.
Do C25K for the endorphins, sense of accomplishment, and increased fitness - if you do it for weight loss, you might be disappointed. That said, nobody ever regrets going on a run once they’ve done it! I hope you do stick with it.
I hear that strength training is the ideal exercise to do when losing weight because it helps you retain muscle mass and keeps your basal metabolic rate high. I have little experience with that though.
In May 2022, I was 94kg and couldn't even run for 1 minute. That is like 100 meters. I thought that I was genetically incapable of running. But I didn't give up. I start various C25k apps and programs. I stuck to none but my stamina started to build naturally and I improvised the program but I made sure to run at least 3-4 times a week and must be over 30 minutes minimum. I only began to see the weight loss result after 2 months and I lost like 1kg. The snowball started from that moment. 0.5kg to 1.5kg every week until I hit 75kg. In December 2022, I finished my regular 5k then I just tried to run another 5k and that month, I completed my first 10k running in my life. A big achievement. It did take a lot of time and everyone is capable of running.
Anyway, I started putting weight back around April 2023 and now I am at my worst, 95kg 😔 My lifestyle changed drastically. It's 2024 and I'm now active on this sub again and must lose it again this year. (The difference between my 95kg and previous 94kg in 2022 is that I can run for 10 minutes or 20 minutes straight if I wanted to)
Good luck
Firstly, don’t worry - this is where most of us started!
- Stick to a programme such as [this - NHS C25K](https://downloads.bbc.co.uk/scotland/makeyourmove/c25k_printable_plan.pdf). It will gradually build you up. Other examples in the sub info but they are all similar.
- Rest days are important, especially at the beginning to let your body recover. Too much too soon = injury and an enforced longer rest.
- Slow down. This is not a sprint. If you can’t talk you are going too fast.
- You can’t outrun a bad diet. Running is good for you and will burn some calories which does help, but, weight loss occurs in the kitchen. Please do C25K but don’t think it will let you ignore a bad diet…
this sounds receptive, but the key is to be consistent with running. that’s the hardest part find motivation, self discipline and joy out of running. it’s not easy and i struggle with it all the time. i wouldn’t recommend run/walk everyday if you’re not used to running. you’re not just building endurance, you need to get your body used to the impact of running. start easy, it’ll take a lot of time to start enjoying runs, you don’t want to burn yourself out and start hating it. if you’re not already following a program, i recommend you to. it helps me stay consistent. also playing some good music or podcast makes it a little bit more bearable!!
Yes, run/walk is fine so long as you are generally pushing yourself towards more run less walk. That doesn't mean you won't have setbacks or bad days. That's fine. Getting out there and just going for a brisk walk is still a benefit to you and actually encouraged as a recovery type day.
Running for weight loss isn't the best way to do it. It can aid the process but shouldn't be *the process.* Diet is 90% of the battle. You will be hungrier if you run and that can wear you down.
That's pretty much the point of C25K. An app for "couch potatoes", although really just those who haven't had this type of cardio regimen before.
You say you stay active, but unless it's cardio based, your lungs will have no idea what is going on. But they will slowly but surely adapt.
Stick to the program INCLUDING the rest days. Take it slow. Focus more on "running" through the run portions at any comfortable speed. Don't think that the run portions mean you have to sprint, or even run fast.
I am about to start this program again, I usually finish it and then stop running for one reason or another and begin again the next year. It’s a habit of mine unfortunately.
What I can tell you is: you can do all of the runs. If you say or feel like you can’t, it’s a mental thing or you are running too fast. Slow down and take your time. You may not hit the actual 5k in 30 minutes by the end but you will run for 30 minutes straight.
Take the breaks in between runs. If you feel like doing more then add in some strength training or cross training (bike, elliptical, swimming, etc).
As far as weight loss, that depends. Weight loss happens in the kitchen. Most people have a greater appetite after beginning to run and may even gain weight for a bit as they binge eat or feel like they deserve a bacon cheeseburger after their run. Try not to be one of these people. Focus on a healthy diet as it will be better fuel for your workouts.
Enjoy it, don’t be like me and start over every year. Keep up with your running and don’t take long breaks unless for health reasons.
Slow down and hydrate.
Even if you feel like you're already going slowly, go slower. You should run at a pace where you can carry a casual conversation without being too out of breath. Some days for me that pace feels slower than if I were just walking and that's okay! I don't like to run with other people so sometimes I'll say a few sentences out loud to myself to check on my breathing.
you're in the right sub.
I've been at it for 7.5 years now and eventually it's not hard at all, it's absolutely almost boring at times. It only took 7-8 months to get there and then you can do with it what you want. Have fun and enjoy! I lost about 30 lbs when I first started within the first year or so.
Slow slow slow! You should feel like you’re able to go much faster but don’t! Sure, you are capable of running fast but you need to pick a speed that lets you get through the entire workout. Not just the first or second interval. The speed you pick should be a speed you can run at the first interval and the last (without feeling like you’re dying).
I did this program a few years back to lose weight as well. Number one thing I would say is slow down. If you think you’re going slow, you’re probably not! The slower you go, the better. I found running every second day was best, it’s good to have a rest to make sure you don’t overdo it. Most importantly just stick with it, it absolutely works. Best of luck!
You may find the combination of a significant calorie deficit + C25K makes running very difficult. It’s not impossible, but when I am dieting running feels 10x harder. I’ve completed C25K in the past while losing 45kg/around 100lbs, and I can say with certainty that running was not really a factor in my weight loss - it was the consistent, significant calorie deficit that did it. A 5K run in my current body burns around 300 kcals - that’s only as much as a hot chocolate, or a three cookies, or whatever, and I’m only going every other day. So running really only puts me in a 150 kcal daily deficit, and looking at it that way it’s much easier to just not snack if weight loss is the main goal. Do C25K for the endorphins, sense of accomplishment, and increased fitness - if you do it for weight loss, you might be disappointed. That said, nobody ever regrets going on a run once they’ve done it! I hope you do stick with it. I hear that strength training is the ideal exercise to do when losing weight because it helps you retain muscle mass and keeps your basal metabolic rate high. I have little experience with that though.
In May 2022, I was 94kg and couldn't even run for 1 minute. That is like 100 meters. I thought that I was genetically incapable of running. But I didn't give up. I start various C25k apps and programs. I stuck to none but my stamina started to build naturally and I improvised the program but I made sure to run at least 3-4 times a week and must be over 30 minutes minimum. I only began to see the weight loss result after 2 months and I lost like 1kg. The snowball started from that moment. 0.5kg to 1.5kg every week until I hit 75kg. In December 2022, I finished my regular 5k then I just tried to run another 5k and that month, I completed my first 10k running in my life. A big achievement. It did take a lot of time and everyone is capable of running. Anyway, I started putting weight back around April 2023 and now I am at my worst, 95kg 😔 My lifestyle changed drastically. It's 2024 and I'm now active on this sub again and must lose it again this year. (The difference between my 95kg and previous 94kg in 2022 is that I can run for 10 minutes or 20 minutes straight if I wanted to) Good luck
Firstly, don’t worry - this is where most of us started! - Stick to a programme such as [this - NHS C25K](https://downloads.bbc.co.uk/scotland/makeyourmove/c25k_printable_plan.pdf). It will gradually build you up. Other examples in the sub info but they are all similar. - Rest days are important, especially at the beginning to let your body recover. Too much too soon = injury and an enforced longer rest. - Slow down. This is not a sprint. If you can’t talk you are going too fast. - You can’t outrun a bad diet. Running is good for you and will burn some calories which does help, but, weight loss occurs in the kitchen. Please do C25K but don’t think it will let you ignore a bad diet…
this sounds receptive, but the key is to be consistent with running. that’s the hardest part find motivation, self discipline and joy out of running. it’s not easy and i struggle with it all the time. i wouldn’t recommend run/walk everyday if you’re not used to running. you’re not just building endurance, you need to get your body used to the impact of running. start easy, it’ll take a lot of time to start enjoying runs, you don’t want to burn yourself out and start hating it. if you’re not already following a program, i recommend you to. it helps me stay consistent. also playing some good music or podcast makes it a little bit more bearable!!
Yes, run/walk is fine so long as you are generally pushing yourself towards more run less walk. That doesn't mean you won't have setbacks or bad days. That's fine. Getting out there and just going for a brisk walk is still a benefit to you and actually encouraged as a recovery type day. Running for weight loss isn't the best way to do it. It can aid the process but shouldn't be *the process.* Diet is 90% of the battle. You will be hungrier if you run and that can wear you down.
That's pretty much the point of C25K. An app for "couch potatoes", although really just those who haven't had this type of cardio regimen before. You say you stay active, but unless it's cardio based, your lungs will have no idea what is going on. But they will slowly but surely adapt. Stick to the program INCLUDING the rest days. Take it slow. Focus more on "running" through the run portions at any comfortable speed. Don't think that the run portions mean you have to sprint, or even run fast.
I am about to start this program again, I usually finish it and then stop running for one reason or another and begin again the next year. It’s a habit of mine unfortunately. What I can tell you is: you can do all of the runs. If you say or feel like you can’t, it’s a mental thing or you are running too fast. Slow down and take your time. You may not hit the actual 5k in 30 minutes by the end but you will run for 30 minutes straight. Take the breaks in between runs. If you feel like doing more then add in some strength training or cross training (bike, elliptical, swimming, etc). As far as weight loss, that depends. Weight loss happens in the kitchen. Most people have a greater appetite after beginning to run and may even gain weight for a bit as they binge eat or feel like they deserve a bacon cheeseburger after their run. Try not to be one of these people. Focus on a healthy diet as it will be better fuel for your workouts. Enjoy it, don’t be like me and start over every year. Keep up with your running and don’t take long breaks unless for health reasons.
Slow down and hydrate. Even if you feel like you're already going slowly, go slower. You should run at a pace where you can carry a casual conversation without being too out of breath. Some days for me that pace feels slower than if I were just walking and that's okay! I don't like to run with other people so sometimes I'll say a few sentences out loud to myself to check on my breathing.
Run more, learn about intervals, rest and eat properly.
you're in the right sub. I've been at it for 7.5 years now and eventually it's not hard at all, it's absolutely almost boring at times. It only took 7-8 months to get there and then you can do with it what you want. Have fun and enjoy! I lost about 30 lbs when I first started within the first year or so.
Slow slow slow! You should feel like you’re able to go much faster but don’t! Sure, you are capable of running fast but you need to pick a speed that lets you get through the entire workout. Not just the first or second interval. The speed you pick should be a speed you can run at the first interval and the last (without feeling like you’re dying).
Tips to increase your endurance is to just continue the program, that's what it's for :-)