This is really a question aimed at the over 50’ s / 60’s who started c25k . My hips seem to ache a bit whilst running . I walk the dogs , swim and Zumba ( pre lockdown ) so I dont regard myself as being a total couch potato . I graduated in March and are now doing consolidation runs . I thought my hips would get used to it but they still ache a bit when I m running . I m fine after a shower / the next day . I m just curious ? And no , I m not running too fast or to pogo ish . It’s more Japanese running with me . Still can’t reach 5k but I m doing 30 mins so I m keeping on plodding . Can’t seem to increase my distance or pace atm , but that a moan for another day . You hear about osteoporosis and how it’s age related .i ve outgrown the c25k forum because everyone is on week 3 or 7 etc , but I m not in the same league as you guys who have conquered the 5k and are heading and succeeding the 10 k . I feel I m in no mans land . Sometimes I m wondering if I m kidding myself starting running at 54 ☹️.
Is hip pain normal or a concern for the ove... - Bridge to 10K
Is hip pain normal or a concern for the over 50’s ?
Hi and welcome! This community is for anyone who wants to continue running and try to improve - it has a focus on 10k simply because that is where a lot of us tend to go next after C25K, but it's by no means the only thing we do.
Each of us is different anatomically, so some will have more difficulties than others, but still hips are a very important part of the body when it comes to all sorts of movement, and not least running. It is an extremely good idea to spend some time working on your hip strength, along with balance, to help keep you active and healthy as you age.
I recently have had some trouble with my hips. I was fortunate enough to be able to see a physiotherapist before the lockdown started - have you been to see a physio or medical professional about your problem? It is helpful to have a better idea of what is actually causing the problem. Also, you are correct in saying that osteoporosis may be a concern, particularly after menopause - and this is something else you may wish to explore with your GP. I realise this is difficult at the moment, of course! Something to think about though 😊
In the meantime I recommend the hip strengthening exercises linked below, which were also approved by the physio I saw. I suggest you do one round of the exercises two or three times a week - one round takes me about 10 minutes which is very achieveable.
trainingpeaks.com/blog/esse...
I actually started C25K when I was 45, but I am 50 now, and my hip problem is more or less resolved following about 6 weeks of rehab and reduced running. I think that running is a fabulous exercise for the over-50s and I wouldn't be without it!
I hope you find help and inspiration in this community! You may know that we regularly run a 10K training plan (the Magic Plan) which includes an option to aim for 60 minutes running - might this be of interest?
Anyway, I hope we'll see a lot more of you!
Enjoy your running xxx
Thank you so much for all your encouragement and advice . It’s much appreciated 👍
Welcome. I started at 57 😀 and many of us older. I've suffered hip and knee pain for years but running has actually made this better, except when lying in bed. That hip pain is caused by tight butt muscles because I dont stretch them out properly after running hills which I love. Do get it checked out by a sports physio - many are still doing virtual appointments. Hip pains I know from experience can also come from other areas - knees and backs. So good all over stretching can help. Hope you can ease this and continue to enjoy happy running 🤗
Thank you Grannyhugs. I shall investigate into this stretching stuff 🤗
Hi Karen, as suggested it maybe pertinent to get checked out by a medic re hip pain. I started plodding around 2 yrs ago aged 60 😱, so the answer to one of your queries is, your not kidding your self running at 54, a mere chick really. I Generally run around 5k, it suits me. That’s not to say l haven’t run further (11k twice recently). I prefer the shorter runs (a tad lazy😂) It could be pain or discomfort that stops you going further, so don’t be despondent. Your doing fab!! Just get yourself checked out👍🏻
Blimey Oldlady57 ....11km !!! 😳. It’s not painful to the point of stopping me , it’s just a niggle to tell me me hips are doing something they really aren’t sure they should be doing 🤣. I don’t think it’s anything major 🤞. Good to know you re still going after 2 years 👍. Gives me hope 🙏
Oh, l forgot to say, l ran in my garden for almost a year doing 5k after we moved house post graduation 😱 so l definitely sat on the bridge 😂😂😂l think what I’m trying to say, it doesn’t matter how long it takes to get to our preferred distance it’s the fact we all get up & do our runs regardless of time. Keep going Karen, your doing fab. Your pace is the right pace for you👍
you sound like me! I am 54 and graduated 3 weeks ago, and I'm now doing 3 x 30 min runs a week. Like you I don't feel I'm getting faster or it's getting easier. I too get sore hips. But I know I have mild arthritis. It's been confirmed in the knees, I suspect it's in my hands (the small joints ache in the morning) and may now be in my hips. My knees have actually got a lot better since I took up running - knee pain was a daily event and now I never get it.
But - you are definitely not kidding yourself. We will each have done ourselves the world of good so far. I have lost a little weight (which will help my arthritis) and feel better in myself. I sleep brilliantly after a run day. My head feels clearer. If you stop and go through the changes in yourself you feel, I bet you will be able to identify lots.
Thank you Foxglove2 . I sleep better on the days I run too 🙄🤗. Sometimes I m looking at the clock at 2 am , and wondering shall I just go out and do 30 minutes 😳🙄. I wish I d have lost weight , have put on a stone since starting c25k in January 🙈. I think I m running like a 🐌 but eating like a 🐎.....!!!!!! I ve got to get a grip 😳
i am 61 and was in no-man-land after the 9 weeks for nearly a year.
i never felt the need to move up distance wise but one day i thought why not? it just felt right. now i am enjoying the longer slower pace runs,i did have a slight hip niggle after a long run but it disappeared as i only do one long run a week.
Hello runwithdog. I m very envious of your user name ..... I have 2 🐶🐶, but neither of them run !!! I don’t want to do major distance , I d just like to be able to do 5k ( like it says on the tin ) . The lockdown means I m just plodding around the streets which I hate . I don’t feel relaxed running in an area that I might bump into someone I know , who will then “ watch “ me run 🙈. I ve always run out of area . I want to keep going . I feel the hard part of the first 9 weeks would be so wasted if I stopped now
my dogs never get out of a trot as i am not very fast haha.
yes i never wanted to do more than 5k and only ever wanted to do one pr just to say i did it but got a bit hooked.
i am glad now i am doing the long run once a week as something to focus on in these dull times.
it is hard but a big buzz after 
(ps i do not take my dogs on the long run as it is mostly tarmac)
No, you’re not kidding yourself. Not at all.
I felt the same at one point - during a 10k race as it happens. It was hard and it was hilly. It was cold and I was finding it hard going early on. I was 57 and I had the exact same thought. I said it to myself but almost at once I took it back as I noticed lots of women my age - and older - all going for it, and enjoying it 💪👍😃🏃♀️ I got with the programme and quickly started to enjoy it. I told myself not to be daft, and what else would I be doing at home at 9.00 am on a dreary Sunday morning 🤷♀️ 🙂
I got a bit bogged down en route to 10k but pushed through and did it.
So can you. Just relax, take your time and enjoy yourself. The weather’s picking up very nicely just now 👍🙂
Thank you misswobble. I try and remind myself how lucky I am being able to get out under current circumstances, but I have to admit I m not yet feeling the “ love “ for running everyone talks about . As far as drink is concerned , I m not bothered about the stuff so it’s definitely not that affecting my hips 😂 and my diet was good ( pre lockdown ) - The government should give a secondary warning about staying 2 meters away from the fridge/ cupboards 😳🙈😂😂
Oh I forgot about osteoporosis.
I gave up drinking alcohol as I thought it was causing my joint pain. it doesn’t help with hips either as apparently it causes urid acid crystals to be deposited on the ball and socket hip joint,which erodes it So, I feel much better having done so.
Eating healthily is the thing, and we can lay down new bone if we keep moving and getting our daily calcium from healthy foods I feel better now than I’ve done for years
I'm 59 and I definitely suffered from hip pain. I largely got it sorted by concentrating on my posture, yoga and hip and core strength exercises. Since lockdown I've been exercising with resistance bands and a weighted hula hoop, which has helped. I do still get some problems though, especially as my distances increase.
I don't think of myself in any kind of league. I still can't run 5k in 30 minutes, but I do enjoy plodding on my own and trying to increase my distance. It's really difficult at the moment, but maybe in the future you could consider joining a friendly running club or doing parkrun to meet some fellow runners. You could also try downloading the Nike running club app. One of the other threads is talking about the Zombie run app; my boys like it, but I don't think it's for me.
Good luck
Thank you speedy60, I ve just downloaded the Nike app ( don’t think zombie anything is really me 😳🤣) . Where on earth did you get a weighted hula hoop from 🤔. I ve seen the odd video about people doing it . I know it’s supposed to be good for you . Not sure I ve got the right “wiggle “ 😏.
You can buy them on Amazon. They come in sections so they can be packed in a box. It took me about a week to get the hang of it, and I had a huge bruise on my hip bone, but now it's fine.
Very good for keeping you loosened up. 👍
The Nike app has Coached runs which I love! Coach Bennett is my absolute favourite. We ran together for 45 mins today.
Ive got a weighted hula hoop. They cost about £8 from BM Bargains. Mine was from Amazon I think
Hiya karen50plus.
I graduated mid March @ 56. Everything been aching post graduation. I thought it would get magically better because I wasn’t increasing. I’m on CR12, so about 4weeks post g. Running didn’t start getting comfortable until run 11 🙃. I’ve restarted using w5 strength and flexibility the last two weeks and that seems to mitigate much of the aches as well as my first two really comfortable runs. I’ve learned a lesson about off day stretching.
Thanks for putting into words what I’ve felt about no mans land. I wasn’t really comfortable posting here because I’m not heading for 10k yet.
Thank you for replying . I m glad I m not the only one feeling I m in no mans land . I think when I was doing to c25k it was pushing me every week to do “ something “ . With consolidation, there is no challenge. I was so downhearted earlier this week I went back to week 1. Run 1 . .... but I did do the running as fast as I could . Faster than my normal plod pace . I was knackered 🥵. I think it would have been easier to plod for the 30 mins 😂😂. This heat is difficult for me too . I ve been so used to the biting wind and hail 🙈. Can’t please some people can you 🤣🤣.
I had a moan this morning about heat too. I like it brisk for a run. Just ordered some running tanks and a sturdy bra as more of me will be available for public viewing 😳🤭.
Hi Karen, I felt the same as you when I came over to this forum, now I have just done my first 10k, on two replacement knees aged 54 having graduated C25K end of June 19. I slow run and am still nowhere near 5k in 30 mins. Ju Ju's time plan was where I went and once I had finished it I found the distance slowly built up. I have hip issues, with bursitis as well as osteoarthritis and core exercises have helped. Uneven ground makes mine worse but the plus of lock down is I now run in the middle of the road, and reverse my route each time to stop the wear and tear on my joints from the camber. I have stopped thinking about speed, it will be what it is, just keeping running is enough for me. However I cut back to twice a week, a longer and short run to keep the inflammation down. Gentle impact is supposed to lessen osteoporosis, another plus for Japanese Slow running, your not alone and I have found the forum has given me excellent advice. Like the man says "Keep on running..." 🏃♀️🏃♀️😉
Thank you Meepmum. I m sure the nighling hips are nothing but then complaining about being used . Once I get home and shower , I m fine and I don’t ache the following day . It’s just when I m “ in transit” , I feel “ something “ . It’s not anything I feel warrants a visit to the GP . They have far more going on at the moment and I wouldn’t want to waste an appointment. I m going to keep going and just hope that my old bones will one day get me to a 5k distance ( I don’t care how long it takes 😂)
Hi Karen, I posted "How slow is slow? "when I felt like you, if you want have a look at the replies the magical forum members posted, made a lot of difference to me 👍
You call it “no man’s land”, I called it “sitting on the bridge, playing pooh sticks”. This is a great place to be to get advice and inspiration and to stay in touch with those you did c25k with. Don’t worry about not wanting to go further. You’ll know when it is right to move on. I started running at 60, so age is not a barrier, but you may wish to seek medical advice as the problem might not be caused by the running, but highlighted by it.
Hello Dexy5 . I like your take on it better than mine 👍🤗. “Sitting on the bridge playing pooh sticks .“.... I m going to think of that next time I go running 👍. I know this running lark is doing me good as I have a fit bit and my resting heart beat is going down every month . 😏
Enjoy. I think variety is quite important at this stage, but with current conditions that is difficult. I use an apple app called JogRunSprint to do speed intervals, or do a run which includes a bit of an incline, or even run in a lovely place where you stop along the way to take photos. You can do anything you want.
So glad you wrote this (and everyone’s replies). I’m 61, graduated c25k 4 weeks ago and am getting nowhere in regards to progress. So I just keep going out about twice a week and running (slowly - and never reached more than 4K yet) and try to enjoy bits of it. Looking forward to when I can try a park run or get somewhere further from home as it’s quite hilly where I live. Hips hurt a bit sometimes but just amazed I’m still doing it
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