Fat, asthmatic, middle-aged smoker >.<

[Asinya]

Hi people  

 

I started this two days ago (meaning I did Week 1, Day 3 today) 

 

I decided to do this as I became unemployed after 9 years of sitting on my ass (including depression, overeating, and smoking like crazy - when I became unemployed, I could no longer afford to smoke, so I figured I might as well get fit too - it's supposed to help with depression, after all )

 

It confuses me a bit - am I only supposed to do this three days a week, and then rest four days? Or should I repeat Week 1 and take 1 day of rest? Or should I jump on Week 2 tomorrow?

 

I've never been much for running (at all) or any kind of fitness, so I don't understand how the whole resting-thing works.

 

To add to that, even Week 1 has been VERY difficult for me - I have to slow down to basically a very slow jog after like...10 seconds...it feels embarrassing and like a failure. I am working on quitting smoking (though I use my e-cig quite a bit, to get out of the habit) the thing is - while it may sound stupid, the smoking has helped (in a way) with my asthma - by making the airwaves so inflexible that they Can't cramp up in the same way...now, with no smoking, I can't breathe at all when I start running...

 

But I WANT to do this - so, like...any advice (aside from - obviously - quitting smoking, since I'm already doing that ) 

 

Do I do Week 1 repeatedly for a full week, or should I have 1-2-3-4 (which?) days of rest, or do I jump right into Week 2, or?

 

The goal is to be able to RUN 6 km by October 2017, so I have time - but it would be great to get as good results as possible, of course  

 

Also, another problem - my lower back (right above my ass) hurts like HELL after each run - I know I am quite flatfooted, could that be why? If so; how can I help that, excluding good shoes or soles (I have no money; am unemployed, without insurance - I own 500 euro, until I can get a job, which doesn't seem to be any time soon...so I really, truly, cannot afford shoes no matter how I re-prioritise...)

 

Thankful for any help  

[torus_ot]

First the program is to do three exercises per week every other day. The rest of the days you can do just walking, stretching or strength exercises.

 

Second, you do have plenty of time to complete the program 'til October 2017. I am sure that you will do this if you stick with the program.

 

Third - it is OK to repeat the day or week to be sure that your body is ready for the next challenge.

 

Back problem is well known (for me). You need to improve your core muscles. For example do  this routine  or google it.

[Asinya]

Concise and to the point - thanks a lot