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WHYSHOSHONI SparkPoints: (18,317)
Fitness Minutes: (35,068)
Posts: 1,405
8/4/18 3:17 P

GrandmaSusan, every 5k I’ve done also had walkers. Most races stage the participants, with faster runners going first and walkers last.

There may be some ‘elite’ races where they do not allow walkers, but often you have to qualify with a certain time for those.

I say go for it! Doing a 5k is fun, and there is an incredible energy in the air! And the sense of accomplishment after you finish (at whatever pace is comfortable for you) is awesome!

SHOAPIE Posts: 35,166
8/4/18 10:48 A

emoticon emoticon

AMBROLA SparkPoints: (6)
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Posts: 2
8/3/18 1:06 P

Thanks for all the replies. I have started by just doing chores around the house. Pressure washing and a lot of walking around my property. I'm still hanging at 217lbs, but I need to stop weighing everyday. I did this years ago and know that at some point your weight will kind of stop even though I am still eating healthy. At least I'm getting off that sofa and finding things to do to keep me moving.

BARNEYBUNCH SparkPoints: (343)
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Posts: 15
8/3/18 12:14 P

A couch to 5k program seems like it would be a good fit for your goals. If you are looking to lose weight, as well as stay fit during the program, then make sure you are monitoring your diet. I recently read this article about losing weight on a C25K plan. Here's the article for reference (
), but the most important aspects of the article are watching what you drink and monitoring your diet so that you don't eat empty calories.

Stick with it and you will see a lot of positive changes in your life! Good luck!

KRISUA SparkPoints: (417,642)
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Posts: 13,451
8/3/18 5:59 A

You CAN do it!

GRANDMASUSAN13 Posts: 2,442
8/2/18 8:12 P

I want to eventually do a 5 k but am not allowed to run because of 13 knee surgeries. Are 5ks walk also

WHYSHOSHONI SparkPoints: (18,317)
Fitness Minutes: (35,068)
Posts: 1,405
7/22/18 10:31 A

Hello and welcome!

Remember, ‘The journey of 1000 miles begins with a single step’. I agree with the others, start walking. Start slowly, and increase the time or distance every day or two. Do all the things one always hears: Park further from the building, use the stairs, walk the dog. If you have a desk job, use the rest room furthest from your desk, get up and refill your water bottle every hour, visit coworkers with instead of emailing or calling, use a printer further from your desk.

I know it sounds trite, but these things add up. Before you know it your endurance will improve, and you may find you are actually enjoying being more active.

Days when you REALLY don’t want to take a daily walk, bargain with yourself, maybe plan to only go out for a portion of your regular time. But once you are out there, you may find the motivation to keep moving.

If you ‘stumble’ in your efforts, don’t be hard on yourself, just get back to it as soon as you can.

Also, weight loss is 80% diet, 20% exercise. Review your nutrition and start cutting out junk food, processed foods, sodas, cakes, candy, etc. You don’t have to cut them all immediately, just start reducing these items, i.e., instead of three sodas each day, limit yourself to just one, with a goal of only one per week.

You will be surprised at how much better you start feeling! Good luck! You can do this! You have plenty of support here, so if you start to get discouraged, please reach out. Most of us have been there!

MLAN613 SparkPoints: (417,692)
Fitness Minutes: (353,350)
Posts: 25,206
7/22/18 7:29 A

I don't have anything new to add to the great suggestions you have already gotten. I just want to say Welcome to SparkPeople and congratulations on the decision to return to healthy living. This is a great place to find encouragement and help.

MOTIVATED@LAST Posts: 15,722
7/21/18 7:54 P

Firstly, conrats on your weight loss to date - that's great work!!

I agree with the other posters - the first step (if you'll pardon the pun) towards running is walking. Even if you start with just 10 minutes of walking, if you add 1 minute each day, you'll be at 30 minutes walking in just 3 weeks. This will help to rebuild your fitness, and also develop your leg muscles. And of course, help with additional weight loss.

You should aim to be able to walk 3 miles/5K comfortably before transitioning to running. And a Couch to 5K plan is definitely the way to go. Coach Jen has provided a link to one plan, although there are others out there as well. Basically, these plans work through progressively increasing intervals of running and walking, and allow your leg muscles and tendons the chance to adapt to the stresses and impact of running. Don't be afraid to repeat weeks if you feel you need to - it's not a sign of failure, it's giving your leg more time to adapt, and that's just smart.

Good luck!!

SPARK_COACH_JEN Posts: 67,132
7/21/18 7:23 P

As long as your doctor has approved it, starting with a 5K training program is a great idea. Here's a link to get you started:

Coach Jen

7/21/18 5:11 P

Take a look at the Couch to 5K programs out there.... Even if you take it more slowly and repeat weeks until you are comfortable with them, you are progressing in a thoughtful manner. Part of that is to not try and do "too much, too soon". Pain is nothing gained in my book....!!

After you've got a week or two in, you could then start adding some light strength training: think upper body and core. There are some nice seated short videos here on Spark that might get you started.
All the best, and CONGRATS on both your weight loss and returning to your exercise.

Edited by: LADYSTARWIND at: 7/21/2018 (17:17)
LUANN_IN_PA Posts: 32,317
7/21/18 2:53 P

" But how should I begin?"
By walking.

AMBROLA SparkPoints: (6)
Fitness Minutes: (0)
Posts: 2
7/21/18 12:16 P

I used to be a runner and lifted weights. I took really good care of myself up to about 10 years ago. I let my weight balloon to 263 at the highest. I sat on the sofa and was deeply depressed. I have now been dieting and my weight is down to 215 as of this morning. I want to start exercising, but my legs feel like they weigh 100 lbs each? I know this is the results of the long term effects of being sedentary for so long. But how should I begin? I am 62 yrs old and am in basically good shape per labs from my Doctor. Thanks in advance for any ideas.

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