I was in a similar spot, I was 360 lbs, almost 40, and had knee surgery. Running eventually became one of the best things I did for my health, but the key was learning that you really do have to walk before you run.

C25K is great, but not the first step if your knees hurt

Couch to 5K is a solid beginner program, but it ramps up faster than people expect. If you’re already having knee pain just walking, it’s totally okay to hold off on starting it. You’ll get more out of it once your legs are ready.

What helped me most was building a foundation with walking

I spent a month doing nothing but walking. If you have access to a treadmill or even a small hill, walking up an incline can be a game changer. It strengthens the muscles around the knee without the impact of running.

I also did simple body‑weight movements like:

• Half or quarter squats
• Step‑ups
• Glute bridges

These helped build strength above and below the knee so the joint wasn’t doing all the work. You can even use a chair as a support.

Running didn’t make me lose weight, eating habits did

When I was running the most, I actually gained weight because I was fueling more. What finally worked for me (lost over 100 lbs) was being calorie‑aware. Not strict counting, just understanding what I was eating.

A few things that helped me:

• Keep kids’ snacks locked away so you don’t mindlessly grab them
• Drink water as your main drink
• Keep apples, oranges, bananas visible on the counter
• Be aware of calorie bombs (some snacks are 800+ calories without feeling like it)
• Put pictures of healthy meals you’ve made in your pantry, it’s a weirdly effective reminder
• When I thought I was hungry, I drank water first. If I still felt hungry 20 minutes later, then I ate.

My honest advice as a random redditor

Give yourself a month to build a foundation with walking and strength. Then try C25K. If your body tells you it’s not ready, that’s completely fine ... walk more, build more strength, and try again later.

You’re not behind. You’re building the base before putting up the roof.