Osteoporosis- couch to 5k

[Monica56]

Hi there

I was diagnosed with osteoporosis around 2years ago after a fall and broken wrist in Asda car park. Since then Inhave done various exercises- swimming/gym/cardio however I’m curious about couch to 5k and wonder if anyone with osteoporosis has successfully taken part and continue to do so? Thank you 😊

[AnnieW55]

To be honest I would ask your medical team. Show them the plan. It may depend on how bad your osteo is and in which places. If they give the go ahead try to develop a light footed running technique, no heavy footed banging down and once graduated don’t go overboard on distance. My reasons are below.

I did C25K quite a few years ago. It is a brilliant programme. I went on to run long distances regularly. In August 2018 I had a DEXA scan (long story) the results surprised me and the Consultant who made the request because it came back as mid range osteopaenia. At the time I was in training for the York marathon that October. My neck of femur broke at mile 24.5. It was pinned, screwed and plated back together and I was advised only to do light jogging for 30mins a week. I tend to walk now as I ran like a baby elephant which, coupled with the distances I ran, probably didn’t help. I am a fast walker and I also do Nordic Walking now.

[Monica56 in reply to AnnieW55]

@AnnieW55 thank you for advice ... I’ve osteoporosis in lower spine and in my hip have osteopenia. Sorry to hear you had to give up running . Take care

[Justme13]

I've been doing jogging since lockdown. Gradually built up to about 5k three times a week. That's only 3 miles.....I jog for about 35 minutes.

Thereagain I already was doing weights at gym for over 2;years.

Also do frequent 12 mile walks.

Good luck with your programme.