Not to mention I find it embarrassing to try to run in public. I'm overweight and struggle with my running. I'm trying to train my mind to not care what people think because my health is important. I want to start this and continue with this training. Thank you for this post.

I was 215lbs 4 years back. I practised running on my threadmill each day for 30 mins.i am now 150 lbs i just finished my 5k run in 38 mins.i am Absolutely happy

I'm on week 3 of noom, week 2 of couch to 5k. I'm down to 313 lbs, I started at 326 a month ago! Wish me luck yall!

When I see bigger people running or working out in the gym, I have NOTHING BUT respect for them. If you are ripped and jogging, or in good shape.... good for you.. but you are not grinding as hard as the big people... this takes so much mental and physical effort. So, keep on grinding... results will follow, and your heart will thank you.

When this pops up in your recommendations lol its probably a sign

I started running over a 100lbs. ago, and it was one of the most difficult things I've done physically. I started with a goal of 1 mile, and I would run for 1 minute and walk for 2 minutes. Even if I hadn't caught my breath at the end of those 2 minutes I would force myself to run for that next minute - nonstop. I would work on that for a week. The next week I would bump that run up 15 seconds longer, until eventually I was running and walking for 2 minutes at a time. I began lowering my walking time, and upping my running time until finally I ran a continual 1 mile. Then I started adding distance, just the other day I ran a sub 2 hour half marathon...the patience and consistency paid off. Your channel was instrumental in getting my form correct, and keeping me injury free. Thank you for the wonderful coaching, I love you guys!

So I am waking up at 4am tomorrow and starting the first day of the rest of my life. This isnt about losing weight. This is about more energy for my kids. This is for me. This is my Christmas present for myself.

6:25 actual running info begins.

200lbs and training for a half marathon in July wish me luck

I swear I walk faster than I run. I feel like I'm going nowhere.

I’m finally able to run for 1.5 miles without stopping and I’m down by 11 lbs, I’m so happy with that :))

I started running a couple months ago, could barely do 10 minutes but now I can proudly do a whole hour

271pounds right now. Tomorrow morning, I go running. Wish me luck

I think the main thing to remember is that it can take a long time to build up your muscle/tendons to the point where you can run more than once or twice per week for 2-3 miles. I was only 17lb overweight but after a year of more or less complete sedentary lifestyle, it was 2 months before I could even manage a sustained run of 3 miles. The problem was not cardiovaslcular - it was the incredible pain and stress put on my joints and my tendons. I needed 5-6 days to recover between runs. I had pain just walking for days after. Its not something you can just do in 3-4 weeks. Overdoing is worse than underdoing it too. Take your time. Set achievable daily/weekly targets. If you have pain, don't train. Cycle or swim instead!

300 lbs already down 40 lbs through strength training and improved diet. Started an interval training program a week ago. I really can run! Never thought I could propel my large body. Now to improve form and and length of time running. Thank you for your videos!

I started running with a bmi of 33 and am now down to 29. it gets easier on my legs with every kg I drop. I started out 2 months ago and would run 3km in 30min Today I did my first sub hour 10k :)

I want to try this. I'm 259.6 pounds, down from 285 pounds in a month. I so want to get back in shape so I can get out and run. I used to run in my youth, I'm 38 now and I believe I can do it, so I'm going for it!

Keep it easy guys and take lots of walk breaks. Lose the walking is cheating mindset will allow your body time to slowly adapt and progress from there! Great video as always, you guys are the go-to for running help!!

I cant wait to start doing this. Im 4’10 and 210lbs. I want to get in shape and feel more comfortable in my skin for my wedding next fall.

I’m addicted to running. If the weather permits, I spend about 1-2 hours running/fast walking everyday at the track at my community college.

I want to run because I never thought I could but I get so jealous seeing ppl run...but in a good way. I got really sick a couple years back and nearly died so now with other things I used to be afraid to try/do, I am determined to become a runner. I can sprint and I enjoy that but this is great video.

I just started working out not too long ago. That endorphin rush after cardio is what keeps me going back to the gym. Its one of the greatest feelings

Just completed this workout & it was AMAZING! I feel AMAZING . I went from 286 to 240 and still in progress so of course the joint hurt ... but this was so helpful and encouraging. Thank you!

3 days run/walk/combination 2 days Strength training Everyday stretch/mobilize Strength training 10 air squats 10 elevated plank hold (legs together, butt squeezed, navel sucked in)/ dynamic with alternate shoulder tap 10 Glutes bridge raises ( push heel down and raise hip) 5 Elevated push ups 1 round take rest 2-3 minutes and repeat 3 to 5 rounds. Increase rounds when it gets easy

Fantastic! I'm 6'2" and a touch over 300lbs and have run three 5ks in the last few months with a goal of a half marathon in November. Thanks for the encouragement and advice!!!

I was 315 pounds when I started to run, well slow jog! I found the Couch to 5k app really good. Coach Holly is bang on with stretching and mobility work, daily is a must. I also included strength work with barbell squats, deadlift and upper body work. I did this 3 times a week and it improved my running. Stretching, Rolling out your muscles is a must, it made a huge impact with recovery, flexibility and overall body felt good.

I was born a big baby 10 lbs 8 oz so I've always been a curvy girl. Running is like my best favorite exercise, growing up in the Caribbean I've always loved to run. Even though I might be over my weight I run I never care what people think because my health is wealth. I started back running back 5 months now and I have to do intervals, run, jog, walk, but I always aim to do at least 3 Miles at least 3-5 days , I Combined that with doing Zumba also. But I love running it makes me feel strong, and empowered, as well as it gives me the confidence to accomplish anything I choose to do in life. Thanks coach Holly for the awesome tips.

About 8 years ago, I was in love with running. But then I met my husband and I stopped... yesterday was the first day in years that i put on my running shoes and went out for a job... bc let's be real, I cant run anymore... I lost my shape and endurance 😬🤣 hopefully I will be able to run soon.

Omg I requested this video and I’m so happy they decided to actually make it! Thank you so much for considering different types of runners 🏃‍♀️ 💕

I suggested running on a track, the cushioned floor is more forgiving on your joints

If you’re embarrassed to go running because of your body try wearing the biggest hoodie you own and try working out early mornings when most ppl are still sleep this helped me tremendously when i was bigger n conscious about my size

I use to run 6 miles a day over 11 years ago and many pounds lighter. Today I am back up to 4miles at a speed of 5.0 on the treadmill. I have a long way to go to get where I was BUT it feels amazing to get the runners high again ❤️love your video and tips!

This could not have come at a better time for me! I need to move into the next stage of my weight loss goal. Your figure is aspirational!

Great advice. I’ve learned the hardest part of running is the anticipation of the running. If I just get out the door and start my run, I enjoy my workout a lot more. Keep up the great vids 😎🙌

i had never run much but just decided to start one day in May. I just ran a 33 minute 5k a few hours ago! it was super hot so my time was a bit slower than i wanted it since i was STRUGGLING but i made it the whole way and im proud of that! next goal is 4 miles.

i know im a little late to this party. I was inspired by this video. I used to be in good shape but have fallen off over covid. Thanks

Another teacher and I will hopefully (the kids gotta show up) be launching a couch to 5K club at school next week. This is timely for us with a lot of great language and concepts that articulate what we are trying to do with the teens! Thanks for your hard work with all the content!

I'm 5ft and 165lb and I can't feel my legs after running I hope I'll be 130 lb by summer

Just starting out after having 7 babies in 8 years and my 8th baby five years later. Thank you for the tips and helping give us a way to get started. Starting is the hardest part.

I am 61 and I just started running again a year and a half ago… I still feel like a beginner and your tips for training are very helpful. Thank you for sharing your expertise!

I dedicate 20 minutes a day to run training. First, 1-5 is warm up to include treadmill incline variance. 6-10 incorporates 30 sec -1 minute runs with walk rotation. And 11-20 is 1.5 minute run with walk rotation and incline variance as if outside. Still working on form and breathing.

The background landscape makes me want to run. It’s so beautiful. It’s a fresh environment and I can do so many exercises there not just running.

I just began running in december and for the first time I've been running 2-3 times every week since then. I couldn't even run 30 meter the first time I ran. Now I can run over 800 meters without a pause, but I mostly do intervals with sprints. I know 800 meter isn't that long at all, but we all have to start some place, and I can't wait to be able to run for longer! I haven't done any strenth training, but after watching this video, I will start to incorporate it around twice a week. I also just found your channel today and subsribed. I can't wait to see more videos from you. Thank you.

Started running about 3/4 weeks ago. And im glad I finally did. I may be pushing myself a little too hard, I started with just a mile the first week. Now im at 2 miles, running a 9m30s mile and then combination of run/walk the second mile. Started at 230lbs at 6’0 now down to 215! It has helped me so much with just having more energy, overall happiness. It’s addicting wanting to come home and run and just feel good. I really have been focusing on my breathing thanks to you guys! I hope to improve and maybe even run a marathon some day!

I’m going to learn to run a mile nonstop. I commenting this because I want to be held accountable for it. And so that I don’t give up because so many people are going to know I failed if I give up so I’m going to push through! I’ll give updates :)

"It gets easier every day. But that's the hard part. You have to keep doing it every day." Unnamed jogging babboon, "BoJack Horseman

Was just recommended channel, I am 59 grandma, not healthy, today is the 3rd day on treadmill, starting baby steps, 30 min. Walk 1st day, yesterday 40 min. Walk, today hope I will do a bit better, & then when I feel better, am going to try your walk/run in the next week or so🤗

Where has this video been all my life? Every time I begin working out, I'll do it every day constantly, then there'll be a day or two I have to stop, and then I never start again. Thank you!

Thank you for this, I startedwalking and running last month and I already lost 20lbs! Your amazing!

I’m coming out on the other side of this after doing it for a few years. I’ve got to the point where I am running 3.25 miles a day, m-f. The advice in this video is really great advice. I wanted to add just a few key points that helped me, and I only want to add on to the advice in this video, I’m not saying to do something different. Measuring something almost automatically brings improvement. I experimented with running outside and while I really enjoyed it, I found that using the treadmill was a much better way of monitoring and measuring my workouts. These days I use an Apple Watch which gives me a lot better measuring and tracking and also gives me the same monitoring and tracking outside. When I started I was really overweight, and being overweight puts a lot of stress on your joints. Being 40 years old also put me at a disadvantage because my body couldn’t recover like when I was younger. The whole key was to find a balance between giving myself constant progress, while not overburdening my joints. My feet would go through the occasional periods of arthritis. If I tried to push through the pain it would just get worse. Instead of pushing through the pain, I would switch to cycling or rowing and that helped a lot. Eventually my feet would feel better and I’d get back on the treadmill. Progressive improvement is very important but the most important thing is adhering to your schedule without skipping. Some days it’s very very hard. Extremely hard. You’ll have those days where you just aren’t feeling it, and you’ll think it’s okay to take a day off. This is a mental trap. Don’t do it. One thing I’ve discovered over these 2 years, is that those feelings are not any indicator of how you will be able to do your workout. Especially if you’re measuring your heart rate and pace, you’ll realize that some days when you think you’re just not feeling it, those are the days when you will have the best workouts. Sometimes not, but the point is that there’s really no connection. It’s a mental thing, not a physical thing. The way I get through those days is just say to myself: okay, I’m not going to do my best, I’m just going to go to the gym. That’s all I’m committing to. Then when I’m at the gym, sitting in my car in the parking lot, I’m like: okay, I’m just going to walk inside. I’m already here, I might as well go inside and just walk on the treadmill. Once you start walking on the treadmill you start thinking: well this isn’t so bad, I guess I can pick up the pace a little. Before you know it, you’re completely finished with your workout. I’ve been tricking myself into a working out that way a lot, and I still do it from time to time. It’s pretty interesting how just showing up is almost a guarantee to getting a workout. You won’t always get the best workout, but you’ll make way more progress than if you take days off.

I really needed to see this. I'm starting my running journey today & I've not run in yrs. I'll be sure to take it easy (somewhat lol). Thank you for taking time to create & share this!💞

Seriously love how informative and simple these tips are!! Thank you!

Thanks so much I can't wait to get started running again... I was so fit for years now I'm not, but working on self care again so getting in shape is my #1 priority... Thanks for the tips...

I love the way to try to encourage people. I truly identify with your scenarios. Started one week ago and feeling kinda’ giving up, but your video motivated me to go at it again today. I just hate it because sometimes I get back pain, and is really uncomfortable. That a great tip on keeping a journal! Love the idea. Keep up the good work! ❤️

Just starting back running after about 3 tumultuous years. Stopped when my mother died didn't have the energy to go on. Now 20 pounds heavier I'm starting back and I feel so defeated. Thank you for the encouragement.. Today I ran 3.1 miles in 48 minutes.

Currently sitting on a bench watching this video because my heart was going to implode, holy jesus learning to run is hard

Coach Holly just keep looking better and better 😍

Thank you for helping me channel in! love your advice!!

There's a ton of excuses I could come up with at 180cms and 120 kilos..... Everything seemed to say. .." Don't ever run ! " Thank you so very much Holly for this video and getting me out there and starting. No more excuses . .... I'm running !!

You have given me hope. Thank you for sharing this startup training workout.

Really great video, keeping it achievable, love it. I started with a walking programme last August after I was told I had developed liver problems from eating too much sugar. I was 20lb heavier than I am now, and couldn’t face running. I just walked 10,000 steps a day, some days on the treadmill watching Netflix (!) but that meant I could keep it up even when I really didn’t fancy getting sweaty. I also quit eating sugar and started a tiny daily yoga practice, just ten mins, but it stretched me out in the morning. After five months I had lost that weight, and my body wanted to run, so I am now doing a couch to 5k, taking it really slowly. In the past I have gone really hard for three weeks then burnt out / got injured / fell off the wagon. This is the longest I have ever stuck with a programme, and it has also been the gentlest - and most consistent - and I have got the best results. Slow and steady!

This video is very helpful! I’m glad I came across this channel✌🏻🏋️‍♀️🏃🏼‍♀️💪🏻🔥

I used to love running and that’s how I lost weight the first time I was on a weight loss journey 7 years ago. Hit a plateau 2 years ago and stopped running, stopped exercising overall and gained a ton of weight. I’m at the heaviest I’ve ever been. I just started walking a couple weeks ago, hoping to start jogging soon and eventually fully running again, as I miss it. Thanks for this video! Great advice.

Oh thank you for taking time to help us. You are truly amazing.

Hey Coach Holly, thank you so much. I'm a powerlifter switching to running. I'm tired of injuries and going to the doctor's (torn pec, shoulder, knee and back injuries). I truly want to be healthier. I'm 6 feet 329 pounds and right now I run two miles in just over 24 minutes. I'm going to follow the running of this video and get back to you in a month to show my improvement. Once again thank you for the video I truly appreciate it. Also I'm seeking a job that measure the 1.5 mile run. Thank You.

I started running last year after years of telling myself and other, “I’m not a runner!”. I ended up hurting myself because I went 1000%. I ended up competing in about 2 5km running events a month which further irritated it. I find I still get very stiff so I’ll have to start stretching again! Thanks for the tips.

Thanks for not making this about weight loss, but rather making changes in your day to day, and just accepting positive changes as they come.

Thank you..I'm trying hard to challenge myself and staying consistent and motivated 💪

Thank you so much for such a great, no bs, objective video! Getting back into running after 2 and a half years. And WHEN I reach my goal, (5 km run at first) I will come back and thank mention it here. Thank you once again for sharing this great video!

I just started running a couple days ago and this channel really helped me start and still does help to this day thank you The Run experience 😀

I'm so glad I came across this, I really needed this.

Thank you so much for all you do and the info and support you provide... love & respect, from our family to yours. -The next step is the most important step you ever take- keep running

I needed this, recommendation👌🏽. I like how you moved a little, and the background was different. Just beautiful ♥️

Today is my 3rd day of walking/running as a total beginner. The first day it felt like I've been hit by a train. My whole body hurt but I forced myself to run again the next day and stretching helped a lot. Today wasn't so bad. I feel like I can go on and make this a daily routine.

Thank you so much! Great video! Super helpful, informative, educational and motivational!

Thank you for covering this topic.

THANK YOU for the help, you are very kind to make this video. I use to be able to run 10 miles when I was younger, now not even 1 mile. Hope to do better now that I am retired.

-Have a workout checklist. (Heartrate, sweat-rate, etc.) Be out of your comfort zone. -Have at least 3 days where you move your body, along with at least 2 strength training days. Stretch daily. Walk-Run days: -Workout 1: 10 minutes total - alternating 90 second walk and 10 second jog. -Workout 2: 1 minute power walk uphill, then walk/jog down for 6-8 rounds. Strength training days: -10 air squats, 30 sec. elevated plank hold, 10 glute bridge raises, then 5 elevated pushups. -Have a training journal or calendar and check the days off as you go. -Get motivation through people to keep you going.

I'm a new subscriber, I'm 42, I used to run a lot in my middle-school and high-school years then became a father and and quit running. I am overweight and dealing with kidney failure and heart disease simply because of the way I've treated my body over the years I want to get back into shape not only to feel better but to see my grandchildren be born and grow up. I have started to walk to work which is 1.3 miles and adding a lil jogging in. My goal is to complete the Virginia 10 miler this year. Thank you for your videos.

Hey I followed your tips and i've been doing really well! On my 3rd month now! Thank you for the guidance. God bless you!

As a Clydesdale runner that is just getting back on the road after several years, video is appreciated.

simple .......start walking first

Great video! Exactly the tone I need to help me get started. Thanks

Seriously, this really is a great vid...thanks!

Awesome advice: I intend to apply this , THANK YOU🙏🏾👏🏾👏🏾

Wow, thanks for making this video. I so needed this. Now I will plan to do this now. I am overweight right now :(

Thank you Found you very helpful n motivating to me ! Thank you Starting back with a structured workout plan After several injuries n health issues but excited n hopeful to see me gradually get back to my old self. Prior history Runner n soccer n cardio workouts Don’t worry going slow n keeping a journal of Progress n what I eat

I had lost over 100lbs from running a few years ago (from 350-220) but then I hit a plateau and have gained weight back up to 250lbs. Running was a huge part of my excercise but it feels more difficult now to run. I have fallen arches as well so that also put more pain in the situation. The goal I have is to keep pressing, whether running outside or on the treadmill and to break my body out of this “plateau state” so I can get back on track to my goal weight. Thank you so much for this post. Very inspirational

I just started back running 3 weeks ago I started off with long walks and then jogging now I'm running

I have gotten two major things from this video that I haven't gotten from any other workout advice. And its SO personalized I think it makes the whole thing feel so much more accomplishable. 1. Listen to your body and do something to the point where it's uncomfortable and puts you to the edge of wanting to quite but not quite yet. - I highlight this because I've always been told you have to push past the discomfort and in the beginning it just becomes this huge wall for me because its painful its uncomfortable and it doesn't adjust for my bodies needs and limitations like prexisting injuries 2- having small measurable goals. There's always this vague goal of exercising for a certain amount each week. But what juat seems so much more doable for me is the individual daily goal, starting with 10 minutes of elevated heart rate exercises. Honestly no where have I seen it broken down into such small digestable pieces before and I feel like it recognizes just how DIFFICULT the beginning stages of a routine is and figuring it out blind or having a program that isn't customized to your beginner needs with your individual body. Thank you.

Perfect suggestion from KZfaq. I still have 40lb to go to get to goal weight & have been thinking I should wait before I start running to protect my joints but I'm getting impatient to make a start & have a bit more variety in my exercise routine, which is gym based with walking as my only outdoors activity

Loved the video! Thank you so much 💝 Will follow as instructed 👍🏼👍🏼

I’m gonna give running another try thanks

Thank you! This took the mental load off for a beginner such As myself.. not as intimidated 😊

It made me smile to see where you are. Thanks for the video!

Motivated. Used to run 3 times a week, but let it slip due to work excuses. Time to put my health first again. Thanks for the great tips here👍

I jog for like 2-5 minutes and it feels like I'm going to vomit.

I’ve been quite overweight for a while however I had been active with sports and such. Two years ago I had an injury when playing football. I broke my leg and dislocated my kneecap and have still dislocated my kneecap every two months or so. Since then I have been afraid to start running. I have exercised on and off mostly doing box and some weights avoiding things such as squats and leg press. I now want to start running so I can hopefully get rid of some weight. I looked up videos about running hoping it would make me want to go run. This was the first video I watched on running and I definitely feel like running again. I have to say thanks for the video since it’s sometimes hard to motivate me to start working out.

Thank you - super awesome! Will be recommending to my patients to watch you guys✊🏽