Start with walking, then use run-walk intervals three times a week. The NHS Couch to 5K plan is free, takes nine weeks and begins with a minute of jogging at a time, which is humbling and also perfect. You are allowed to be slow. Slow still beats stationary.
Before you run, follow the 4-week restart plan to build a base.
Can you start running if you're overweight?
For most people, yes, but start gently. Heavier bodies load joints more, so build up slowly and wear decent shoes. If you have joint problems, heart or blood pressure issues or haven't exercised in a long time, check with your doctor first. Walking is a great stepping stone. Read starting exercise with bad knees if your joints are cranky.
What is Couch to 5K?
It is a free NHS plan that takes you from nothing to running 5 km. The NHS says it takes 9 weeks, with three runs a week and rest days in between, and the app is free. You alternate running and walking, and the running part grows each week.
Week one is brutally modest, which is the point. Nobody gets hurt in week one. They get hurt in week four, when ego kicks in.
How slow should you go?
Slower than you think. You should be able to say a short sentence while you run. If you can't, walk. A comfortable pace builds your base. A heroic pace builds your regret.
Tips for the first month:
- Run-walk intervals. One minute jog, 90 seconds walk, repeat.
- Three days a week with rest between.
- Ignore speed. Time on your feet is the goal.
- Good shoes. Not the 2014 ones from the garage.
- Warm up with a brisk walk.
What about strength training?
Do it. Strong legs and hips help your knees cope with running. Keep lifting two or three times a week on non-running days, and make sure your first few runs don't land the day after heavy squats. Read cardio vs weights for fat loss.
Will running help you lose weight?
It helps, but food does most of the work. A 30-minute run at 6 mph burns about 420 calories for a 185-pound person, according to Harvard Health. That is one big burger's worth. If the scale isn't moving, read running but not losing weight.
What if it feels terrible?
Week one often does. Your lungs are surprised and your legs are rude. It gets easier faster than you think. In my own comeback, the first month was tough, but as I got stronger and lost a bit of weight, running got easier, and seeing the scale move kept me going.
What are the warning signs to stop?
Chest pain, dizziness, severe breathlessness, sharp joint pain or swelling. Stop and get checked. Aches are normal. Alarms aren't.
The bottom line
Walk, then run-walk, then run. Follow Couch to 5K, keep the pace friendly and be proud of every session. Start the restart plan and go slowly on purpose.
Lace up, FATBOY.
This article is general information, not medical advice. If you have a health condition or haven't exercised in a long time, check with your doctor before starting.
- running
- beginners