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Couch to 5K
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Is it safe? I'm new here...

I am a 60 year old woman and I have high blood pressure and high cholesterol. I am 4 stone overweight. Is it safe to start running? The last time that I jogged a bit with my dog, I got a swollen, painful knee!

Thank you for your advice!

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Check with your GP if you have any doubts, but if you take it really slowly and gently the c25k programme should be fine. But listen to your body, and don't try to push yourself too far. It has been designed to ease you into running very very gently, so please do get the medical go-ahead and then set off really really slowly :) .

I told my surgery nurse that I had been doing it and she thought that it was a fantastic idea. It also brought my blood pressure (which was at the high end of normal) down by quite a lot.

Take care and keep us posted. You'll find stacks of support on here.

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Thank you so much! You are very encouraging!

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Hello and welcome.

As only you and your clinical team know your health history I would advise you check with your GP first.

There are several of us on this forum who are 60+, I for one am also overweight (though this is reducing nicely). I graduated the C25k programme in Sept 2016 and like many others I can now run 10k non stop. So it can be done. But i would get your GPs advice if you have any concerns at all.

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Thank you so much for taking the time to reply to me. I have found your reply encouraging and helpful.

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You are very welcome! I look forward to your future postsπŸ˜€πŸƒπŸ»β€β™€οΈπŸƒπŸ»β€β™€οΈ

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I suggest you show the program to the GP so that they can be reassured about how gradual the increments are.

Losing weight at the same time will make a big difference though, so if you can manage that it will certainly help your running and possibly help the blood pressure and the knees. I lost three stone in conjunction with my first eight months or so of running. The running helped motivate me because I knew that the less lard I was carrying about with me the easier I would find the running!

And do hang around here with us and be encouraged. :)

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Thank you! You have really helped!

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Thank you so much! What a marvellous community! So supportive!

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Do check with your GP if only to settle your own mind :)

Me when I tried day one :

56 years old and reeling mentally from almost two years of successive profound losses.

Was born with deformed bones in my feet that had I been born where there was better knowledge would have been broken and reset.As it is, I am classified as only a degree or two off bilateral Club foot.

Exercise AND Cold Induced Asthma.

A twenty plus per day smoking habit from age 16 to about 56.

Fifty pounds or so overweight.

Never - literally NEVER - ran more than a hundred steps or so in my life up to June 1st last year.

Now run 5k up and down a very hilly route every second day and LOVE it :)

To say I have a new lease on life would sound trite - but it is true.

Running changes more things than leg muscles or breathing rate... I sincerely hope you stay and discover that also.

Best wishes and hope this is helpful to you.

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Thank you so much for sharing this with me. Wow! Incredible! How motivating!

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Read the beginner posts of present graduates : ) You will see all the early doubts and fears we shared in common :)

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You need to get the high BP in control, so keep a close eye on that, and a healthy diet will help.

So have a go at c25k, it'll be tough, you'll need some discipline & bags of determination. For now It's not about being able to run 10km, but that's up to you way ahead in the distance! some run 10km once and never run it again! you don't need to! First things first, all you need to do eventually after graduation is just focus on being able to run for 30 mins constantly 3 times a week for fitness benefit's, then build on that if you feel that's what you want to do. Good luck!😊

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Good for you being determined to start something to improve your health!

I started at 50, having already been a daily brisk walker doing between 5k and 8k every day.. But my knees really hurt for the 1st few weeks of the programme.

Have you considered starting off by building up with some longer, fast walks first? And moving to the runs after a month or so?

I would hate for you to overdo it at the start and give up, or get injured.

And do make sure you have good, supportive cushioned shoes.

Good luck!

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Hi there, and welcome to the sunny side of Tinternet :) Congratulations for taking the first step, which is doing something yourself and taking action. If you take one day, one run at a time, you will discover that this programme not only helps you to get fit and healthy, but also does wonders for your self-confidence and motivation. This forum is a wonderful place - I started by posting a question here when I started the programme, unfit and unconvinced, at the beginning of 2015... I run my first HM in 3 months.

I'd check with your GP before you start - not only for health reasons, but also for accountability. Keep us posted!

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Hi Mfam πŸ˜€ Waves πŸ€—

This programme is ace! Walking is excellent too, so do both. Only by getting moving, and keep moving, will you change things for the better. I try and walk everywhere these days. It's a good habit to get into πŸ™‚

Minding what you eat and drink, clearing out stuff that will hinder your progress, is a good idea. Make it an ongoing project to sort yourself out. It's really cathartic πŸ˜€ I lost just under five stones, walked before I ran but I didn't know about this programme then. A lady at WW class got me onto it and I never looked back. I can't stop running now πŸƒβ€β™€οΈ I am 60 this year πŸ™‚

Just keep in touch on here and folks will get behind you at every stage. Just go slowly! No need to be in a hurry. No need to go for The Burn πŸ˜€

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