Fat/can't run - signed up to a marathon next year
Discussion
Hi all,
I’m 32, fat (17.5 stone, 40 inch waist) and can’t really run for more than half a km. This may be a stupid decision, but I’ve signed up to a marathon next year (September 2020) with a group from work. I see this as an intense kick up the arse to give up my bad habits (vaping, fast food and being lazy) and try to get into a good shape to be able to finish.
I’m aware that this looks like a crazy move but I’d like to reach out for some PH wisdom to help me get there. So far, I’ve thought about the following:
- Buying a smart watch to help me monitor my progress, currently looking at some form of Garmin Fenix
- Getting out on my mountain bike start to build cardio, I’m not sure running straight away is a good idea (impact on joints)
- Cleaning up my diet which I’ll research tonight
I’d like to get myself to a parkrun within the next few weeks and by January I’d like to be consistently doing them.
Any advice or resources you can point me to?
I’m in the “what have I signed up for” stage of the decision, but I’ve committed and this will be a change for the better in my life – I’m sick and tired of being sick and tired.
Thank you in advance.
I’m 32, fat (17.5 stone, 40 inch waist) and can’t really run for more than half a km. This may be a stupid decision, but I’ve signed up to a marathon next year (September 2020) with a group from work. I see this as an intense kick up the arse to give up my bad habits (vaping, fast food and being lazy) and try to get into a good shape to be able to finish.
I’m aware that this looks like a crazy move but I’d like to reach out for some PH wisdom to help me get there. So far, I’ve thought about the following:
- Buying a smart watch to help me monitor my progress, currently looking at some form of Garmin Fenix
- Getting out on my mountain bike start to build cardio, I’m not sure running straight away is a good idea (impact on joints)
- Cleaning up my diet which I’ll research tonight
I’d like to get myself to a parkrun within the next few weeks and by January I’d like to be consistently doing them.
Any advice or resources you can point me to?
I’m in the “what have I signed up for” stage of the decision, but I’ve committed and this will be a change for the better in my life – I’m sick and tired of being sick and tired.
Thank you in advance.
Nice work. You have a line in the sand to aim for next September.
As PSB1 has said try to break things down into manageable chunks. The adage of "How do you eat en elephant?" holds true here.
You also have youth on your side which can only be a good thing. Mixing it up on the bike rather than solely running I would think is a good thing. Personally I find running and MTB'ing a good mix as well.
Good luck - I think you should find it a worthwhile journey.
If you have a suitable running mate that would be very helpful - and is one of the many plus points of park runs.
As PSB1 has said try to break things down into manageable chunks. The adage of "How do you eat en elephant?" holds true here.
You also have youth on your side which can only be a good thing. Mixing it up on the bike rather than solely running I would think is a good thing. Personally I find running and MTB'ing a good mix as well.
Good luck - I think you should find it a worthwhile journey.
If you have a suitable running mate that would be very helpful - and is one of the many plus points of park runs.
Firstly and in my most genuine internet voice, this is brilliant!!
I don't think you need a fenix. Get a 235 instead and put the difference towards some decent shoes.
I think you're on the right track getting the cardio up and weight down before you hit the roads.
Which marathon? I think you will be surprised when you see some of the participants. They aren't all built like Kipchoge and talk constantly about pace splits (honest).
I don't think you need a fenix. Get a 235 instead and put the difference towards some decent shoes.
I think you're on the right track getting the cardio up and weight down before you hit the roads.
Which marathon? I think you will be surprised when you see some of the participants. They aren't all built like Kipchoge and talk constantly about pace splits (honest).
As others have said couch to 5k is a good place to start. Its a structured way of building up the distance. Got too hard now and you'll get injured. I would also definitely recommend cross-training. Without a history of running and being over weight you need to take care so as not to get injuries. Yes you need time on your feet but you also need to build aerobic endurance which you can easily do on the bike or in the pool.
Once you have C25K nailed just start adding more distance each week. Add no more than 10% total weekly mileage and no more than 10% in any one run is a good accepted measure.
Wouldn't bother with a Fenix, a lower end Forerunner will be fine. Fenix is a multisport watch.
Once you have C25K nailed just start adding more distance each week. Add no more than 10% total weekly mileage and no more than 10% in any one run is a good accepted measure.
Wouldn't bother with a Fenix, a lower end Forerunner will be fine. Fenix is a multisport watch.
TeamBigfoot said:
Hi all,
I’m aware that this looks like a crazy move but I’d like to reach out for some PH wisdom to help me get there. So far, I’ve thought about the following:
- Buying a smart watch to help me monitor my progress, currently looking at some form of Garmin Fenix
- Getting out on my mountain bike start to build cardio, I’m not sure running straight away is a good idea (impact on joints)
- Cleaning up my diet which I’ll research tonight
This list is good but I'd say it's upside down. Starting cardio ASAP is good but you will find everything easier if you're carrying less weight. A couple of years ago I used to do park runs regularly, had a couple of trips offshore and lost a stone while out there, came back and I shaved a 90 seconds off my 5k time!I’m aware that this looks like a crazy move but I’d like to reach out for some PH wisdom to help me get there. So far, I’ve thought about the following:
- Buying a smart watch to help me monitor my progress, currently looking at some form of Garmin Fenix
- Getting out on my mountain bike start to build cardio, I’m not sure running straight away is a good idea (impact on joints)
- Cleaning up my diet which I’ll research tonight
Good luck and stick with it.
I may be wrong, but personally I'd not worry too much about running and try and lose a bit of weight first. Two reasons, it will mean less stress on muscles and joints and less likely to cause injury and you won't need to be "as fit" to move yourself. Something like Keto could get a few kg's off you quite quickly.
I lost 20kg last year without really increasing my level of fitness, it has made a huge difference to my basketball and cycling as I'm carrying less weight. In terms of pure fitness this year I am probably less fit but can run quicker and further, the other day I did 5k in 27 minutes which I'd not done for a long time. I still weight 100kg BTW.
With regards to apps, try zombie run. It's quite a good fun way of building up to 5k and beyond with a story and things to do.
I lost 20kg last year without really increasing my level of fitness, it has made a huge difference to my basketball and cycling as I'm carrying less weight. In terms of pure fitness this year I am probably less fit but can run quicker and further, the other day I did 5k in 27 minutes which I'd not done for a long time. I still weight 100kg BTW.
With regards to apps, try zombie run. It's quite a good fun way of building up to 5k and beyond with a story and things to do.
A year? No problem, but you'll need to be committed. I agree wholeheartedly with pretty much everything above, plus your own thoughts to start on a bike.
I'd see it in stages:
1) Cycling is a great low impact activity (provided you don't crash
) that burns plenty of calories and if your bike is set up correctly, not associated with over-use injuries. I'm a keen runner and I picked up a slight injury last week, so the next day did 30km on the bike instead of running and I genuinely couldn't feel the injury at all. Swimming also good, but bad technique can hurt your back and knees with some strokes.
2) Along with the cycling, I'd start bringing in some brisk walks, gradually increasing in length. You could go out in your lunch hour at work perhaps, and eat at your desk? This is how I started running years ago. When you feel ready, dress for running and start bringing in short periods of slow jogging. Gradually and steadily increase the jogging until you can jog non-stop.
3) When you feel like a runner, start looking into marathon training programmes. Don't push too hard too soon, and major on long, slow, steady runs. If you want speed, eventually you can start doing intervals sessions, but ~140bpm heart rate steady runs should be your main focus.
Throughout, remember the following:
1) Wear proper running shoes, preferably fitted to your feet and running style on a treadmill at a good running shop.
2) Running watches are great, but I think a Fenix is overkill - they're huge heavy things and the only real advantages are long battery life for ultras & ironmans and nice looking maps for running new routes. I have a 735XT and love it, but I use the other sports on it regularly - a 245 may be al you need for running.
3) Always warm up before running and down after running. Look on You Tube for routines.
4) Always increase your distance by a maximum of 10% per week and per run. The same goes for intensity - it's the total load on your body that matters.
5) If you get pain, stop and consider seeing a gait analysis expert. I wish I'd done this in my 20s!
6) Consider a gym session once a week to build strength, which will help with speed and keep injury at bay. Look into Yoga as well for flexibility and strength.
Good luck
I'd see it in stages:
1) Cycling is a great low impact activity (provided you don't crash
) that burns plenty of calories and if your bike is set up correctly, not associated with over-use injuries. I'm a keen runner and I picked up a slight injury last week, so the next day did 30km on the bike instead of running and I genuinely couldn't feel the injury at all. Swimming also good, but bad technique can hurt your back and knees with some strokes.2) Along with the cycling, I'd start bringing in some brisk walks, gradually increasing in length. You could go out in your lunch hour at work perhaps, and eat at your desk? This is how I started running years ago. When you feel ready, dress for running and start bringing in short periods of slow jogging. Gradually and steadily increase the jogging until you can jog non-stop.
3) When you feel like a runner, start looking into marathon training programmes. Don't push too hard too soon, and major on long, slow, steady runs. If you want speed, eventually you can start doing intervals sessions, but ~140bpm heart rate steady runs should be your main focus.
Throughout, remember the following:
1) Wear proper running shoes, preferably fitted to your feet and running style on a treadmill at a good running shop.
2) Running watches are great, but I think a Fenix is overkill - they're huge heavy things and the only real advantages are long battery life for ultras & ironmans and nice looking maps for running new routes. I have a 735XT and love it, but I use the other sports on it regularly - a 245 may be al you need for running.
3) Always warm up before running and down after running. Look on You Tube for routines.
4) Always increase your distance by a maximum of 10% per week and per run. The same goes for intensity - it's the total load on your body that matters.
5) If you get pain, stop and consider seeing a gait analysis expert. I wish I'd done this in my 20s!
6) Consider a gym session once a week to build strength, which will help with speed and keep injury at bay. Look into Yoga as well for flexibility and strength.
Good luck
If you've never run properly before, go and see a decent physio and have a few sessions on form and strength training.
Strength training is something every runner hates but is absolutely vital to remaining injury free.
If you do it and have reasonable running form then you can build up your running now, rather than starting with another discipline.
The physio sessions will be a few quid but, trust me, it will be worth it whether you're doing 5 miles a week or 50.
A year is do-able time-wise but you'll need to be committed and you'll be doing a lot of miles through the summer, which may be hot and most people have a summer holiday that gets in the way.
However, big kudos for doing it. If you get the running bug; it's addictive.
Strength training is something every runner hates but is absolutely vital to remaining injury free.
If you do it and have reasonable running form then you can build up your running now, rather than starting with another discipline.
The physio sessions will be a few quid but, trust me, it will be worth it whether you're doing 5 miles a week or 50.
A year is do-able time-wise but you'll need to be committed and you'll be doing a lot of miles through the summer, which may be hot and most people have a summer holiday that gets in the way.
However, big kudos for doing it. If you get the running bug; it's addictive.
Ayahuasca said:
Well done.
Forget the bike. Running long distances is (mostly) in the mind and you do not need an ‘it’s OK I went out on the bike’ excuse for not running.
I'd agree & disagree with that.Forget the bike. Running long distances is (mostly) in the mind and you do not need an ‘it’s OK I went out on the bike’ excuse for not running.
Early on, I'd say the OP needs to build a CV base but injury will be a risk coming from a sedate lifestyle. Couch to 5k would a good start to run/walk training (as mentioned by others) - bike / swimming adds additional CV sessions without the impact risk.
I'd be thinking about building long run distances up when the marathon is 3 to 4 months away, assuming 8 to 9 months of getting a CV base (the ups & downs of training allowing). Then is the time to be focusing on the run training IMHO.
Started from similar i.e. overweight and out of condition a few years back. Done three half marathons this year.
It's possible, but get going on Couch to 5k now. Takes 9 weeks. Some point later I decided I was going to do a 10k so did this plan https://www.active.com/mobile/5k-to-10k-app Another 9 weeks.
Earlier this year I decided to attempt a half so did this plan https://www.runnersworld.com/uk/training/half-mara...
12 weeks but if you're running 10k regularly you can skip the first few weeks.
If I ever decided to try a full marathon then I'd probably give this a go: https://www.runnersworld.com/uk/training/marathon/...
16 weeks in total.
If you were to do all that lot then you've got 46 weeks in total so you'd have a little bit of time between each goal to maintain before moving on. Good luck!
It's possible, but get going on Couch to 5k now. Takes 9 weeks. Some point later I decided I was going to do a 10k so did this plan https://www.active.com/mobile/5k-to-10k-app Another 9 weeks.
Earlier this year I decided to attempt a half so did this plan https://www.runnersworld.com/uk/training/half-mara...
12 weeks but if you're running 10k regularly you can skip the first few weeks.
If I ever decided to try a full marathon then I'd probably give this a go: https://www.runnersworld.com/uk/training/marathon/...
16 weeks in total.
If you were to do all that lot then you've got 46 weeks in total so you'd have a little bit of time between each goal to maintain before moving on. Good luck!
Harpoon said:
Ayahuasca said:
Well done.
Forget the bike. Running long distances is (mostly) in the mind and you do not need an ‘it’s OK I went out on the bike’ excuse for not running.
I'd agree & disagree with that.Forget the bike. Running long distances is (mostly) in the mind and you do not need an ‘it’s OK I went out on the bike’ excuse for not running.
Early on, I'd say the OP needs to build a CV base but injury will be a risk coming from a sedate lifestyle. Couch to 5k would a good start to run/walk training (as mentioned by others) - bike / swimming adds additional CV sessions without the impact risk.
I'd be thinking about building long run distances up when the marathon is 3 to 4 months away, assuming 8 to 9 months of getting a CV base (the ups & downs of training allowing). Then is the time to be focusing on the run training IMHO.
I think the bike is a great idea for those reasons, plus it'll shed a bit of weight (all running injury risks are proportional to a runner's weight) and tone up muscles such as glutes and quads that are needed when running.There are numerous running injuries ready in waiting for anyone sedentary who suddenly starts running. For example, hip problems are a classic for runners who 'sit' into each stride, rather than running tall.
As in my post above, I'd cycle and walk at first, then gradually phase over to running, first in small bouts and finally in continuous stretches.
Thanks for your support and advice – its truly motivating
Based on the advice and some research, here are what I think my next steps are going to be:
Food – I’ve realised that I eat crap food for convenience. Usually in the morning and at lunchtime. I then get sugar cravings in the afternoon and frequent the work vending machine. I’ve ordered some ‘Huel’ to substitute these meals and give me better nutrition, this should help me to cut a significant percentage of crap food out of my diet.
Exercise – I plan to get out to a running club and to park runs. I will start by going out for a couple of small baseline runs from home a few days apart. I’ll give intermittent intensity to I can quantify my actual starting position. If I get to 1k constant motion quicker than walking, I will be happy. I will extend the distance on each run and push a little harder each time. I will also start on my cardio by taking my MTB out with a friend for a ride at least once a week, and swimming once a week too. So that’s running 2/3 times a week, swimming once a week and MTB once – I will be careful not to overdo it. I’ll also consider a gym session once a week to build strength, I’ve noticed my posture is not great, I’ll try to find a yoga class at the gym (which I already pay for and don’t use) and get a physio to look at it.
Watches/trackers – I like the idea of a watch to quantify all the above activities, but at the same time I agree that the big bulky Fenix is overkill. I’ll start with something basic (and cheaper). Any recommendations?
Trainers – I live next to Leeds (in Wakefield). There are some running shops in Leeds, I’ll get down for a running analysis and pick up some trainers which fit properly (as opposed to the Nike trainers I already have).
My priorities for the first couple of months are looking like loosing weight and boosting cardio. The enormity of the challenge is becoming more and more apparent to me. However, with all your support, I’m starting to see it as lots of little problems for which solutions can be found.
I’m not sure I’ll feel this optimistic after the first run – but thank you all for the community and support.
Based on the advice and some research, here are what I think my next steps are going to be:
Food – I’ve realised that I eat crap food for convenience. Usually in the morning and at lunchtime. I then get sugar cravings in the afternoon and frequent the work vending machine. I’ve ordered some ‘Huel’ to substitute these meals and give me better nutrition, this should help me to cut a significant percentage of crap food out of my diet.
Exercise – I plan to get out to a running club and to park runs. I will start by going out for a couple of small baseline runs from home a few days apart. I’ll give intermittent intensity to I can quantify my actual starting position. If I get to 1k constant motion quicker than walking, I will be happy. I will extend the distance on each run and push a little harder each time. I will also start on my cardio by taking my MTB out with a friend for a ride at least once a week, and swimming once a week too. So that’s running 2/3 times a week, swimming once a week and MTB once – I will be careful not to overdo it. I’ll also consider a gym session once a week to build strength, I’ve noticed my posture is not great, I’ll try to find a yoga class at the gym (which I already pay for and don’t use) and get a physio to look at it.
Watches/trackers – I like the idea of a watch to quantify all the above activities, but at the same time I agree that the big bulky Fenix is overkill. I’ll start with something basic (and cheaper). Any recommendations?
Trainers – I live next to Leeds (in Wakefield). There are some running shops in Leeds, I’ll get down for a running analysis and pick up some trainers which fit properly (as opposed to the Nike trainers I already have).
My priorities for the first couple of months are looking like loosing weight and boosting cardio. The enormity of the challenge is becoming more and more apparent to me. However, with all your support, I’m starting to see it as lots of little problems for which solutions can be found.
I’m not sure I’ll feel this optimistic after the first run – but thank you all for the community and support.
Awesome - make sure you update us on progress!
I use a Garmin 735XT. I use it mainly for running (currently 40km a week), but also to track walking (currently 25km a week), cycling, windsurfing, surfing and SUP. I also use it as a smart watch all the time (paired to my iPhone 6 via bluetooth), especially when at work - texts and e-mails are displayed on the watch, and I can decline or accept phone calls from the watch too, which is all very handy. My only criticism is that I find the wrist based heart rate a bit variable, and having recently had a VO2 Max test to better inform my training I'm going to buy the matching chest strap for a more accurate heart rate readout.
The only thing more that you may want is music streaming. I never listen to music when doing any of the above mentioned activities, but if you do and you have wireless headphones, look for a watch that can stream music over Bluetooth.
Edited to add: Regarding diet, I just make sandwiches each night - only takes five minutes and I then eat those at work with fruit that my workplace supply (although I used to get it on lunchtime walks when I wasn't running). The problem with most vending machine junk is that it's high calorie but doesn't make you feel full. I cook dinner from scratch every night and usually make so much that it floors me, but it's only about 400-450 calories if you do the maths; you can get that from a Mars bar and a packet of crisps that you'd eat in five minutes. The other issue is that if food is high-GI it causes a sugar boost and subsequent crash, so you want more, and then it's just a vicious circle and you end up eating 1000 calories of crap before you know it.
I use a Garmin 735XT. I use it mainly for running (currently 40km a week), but also to track walking (currently 25km a week), cycling, windsurfing, surfing and SUP. I also use it as a smart watch all the time (paired to my iPhone 6 via bluetooth), especially when at work - texts and e-mails are displayed on the watch, and I can decline or accept phone calls from the watch too, which is all very handy. My only criticism is that I find the wrist based heart rate a bit variable, and having recently had a VO2 Max test to better inform my training I'm going to buy the matching chest strap for a more accurate heart rate readout.
The only thing more that you may want is music streaming. I never listen to music when doing any of the above mentioned activities, but if you do and you have wireless headphones, look for a watch that can stream music over Bluetooth.
Edited to add: Regarding diet, I just make sandwiches each night - only takes five minutes and I then eat those at work with fruit that my workplace supply (although I used to get it on lunchtime walks when I wasn't running). The problem with most vending machine junk is that it's high calorie but doesn't make you feel full. I cook dinner from scratch every night and usually make so much that it floors me, but it's only about 400-450 calories if you do the maths; you can get that from a Mars bar and a packet of crisps that you'd eat in five minutes. The other issue is that if food is high-GI it causes a sugar boost and subsequent crash, so you want more, and then it's just a vicious circle and you end up eating 1000 calories of crap before you know it.
Edited by RobM77 on Monday 30th September 15:47
Ayahuasca said:
Well done.
The hardest steps are to your front door.
If you cannot run, walk. But get used to travelling a long way on your feet.
100% this, just get out and start moving. The hardest steps are to your front door.
If you cannot run, walk. But get used to travelling a long way on your feet.
Plan a route, 1k,1 mile, 100 yards it doesn't matter, just get out and get moving in my view.
Regarding the watch, unless your really fussed I would look for a second hand one, I picked up a couple earlier this year for buttons, ones a Garmin ones a Tom Tom, both GPS both only used for running, so I wouldn't go buying a new one personally.
Ayahuasca said:
Well done.
Forget the bike. Running long distances is (mostly) in the mind and you do not need an ‘it’s OK I went out on the bike’ excuse for not running.
The hardest steps are to your front door.
If you cannot run, walk. But get used to travelling a long way on your feet.
I would agree with this advice. Walking is much more useful to you than cycling. Forget the bike. Running long distances is (mostly) in the mind and you do not need an ‘it’s OK I went out on the bike’ excuse for not running.
The hardest steps are to your front door.
If you cannot run, walk. But get used to travelling a long way on your feet.
And eventually you will not be able to resist a little jog now and then.
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