56 yrs old, 3 grown up children, unfit and overweight. Time for a change. I could always run at school (all those years ago) and played football up until 4 or 5 years ago. Only exercise now is lengthy dog walks. Felt I've needed to do something and stumbled across this programme in the Guardian a week or so ago.
Has to be worth a try. Download the app and give it a go.
Week 1 is done. First day my body was screaming at me-wtf are you doing. Every minute running seemed an age-I was watching the timer and praying for the walk. I did it, and realised by the sixth or seventh minute that it was getting easier. And the sense of achievement at the end was palpable.
Few aches and pains on rest day, but I'm nothing if not determined...
Day 2-what was I fussing about on day 1? The minutes actually weren't too bad. It's pacing, and not trying to run as I did when I was 18. But I was able to stretch my legs a bit and with a decent soundtrack, it was almost enjoyable. Almost..
Day 3. Wow. That minute that seemed a lifetime flew by and I knew that the 90seconds that had seemed so ridiculous on day 1 was achievable. But 30mins? That's an awful long way off.
Isn't it?
Written by
TimB19
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Hey & welcome! What you say sounds so familiar and yet so far l thought and felt the same, distances seemed unrealistic, hurdles high, and then there were pains. But as the program went by, and fast, and there would be steep hurdles there and then at times, l felt and knew l could do it and so will you. You will turn around in a few months and won't understand how you couldn't run a single minute By then you will run 30, 40 or 60 in a single block. All the best & keep us posted
You are on this amazing journey, and with you, are all of us :} Great eh?
Do what you are doing, follow the programme, slowly and steadily.... listen to your body, which, as you have already found out will really grumble!
Many of us thought we may collapse in that first week, some, even ran near public places or hospitals just in case! We are still here... I started my C25K journey in the winter of 2015, and like you thought running for 90 seconds was almost impossible.. I did my second 10K race, a few weeks back
Take other exercise on rest days if possible... strength and flex can be useful... cycling, swimming, walking etc... all good for building up your stamina and core strength for longer runs...
Yes it is a long way off. There are no safe shortcuts, so work through the plan and it is only a couple of months until you run your first 30 minute none stop.
Each week brings those little, but cumulative steps in progress.
It can transform your life. I was 57 when I started and swear that it is one of the best and most empowering things that I have ever done in my life.
Yes it is a long way off - and that's a good thing because your body needs these 9 weeks to build its strength and stamina! But like all the rest of us who've done it, you will too! 😊
Keep posting and updating us on your progress. There are plenty of supportive folk here who are happy to cheer you on and give you advice to help you get to that 30 mins. Take it slow and steady and you'll do great. Good luck!
Sounds like a brilliant start! Still early days for me too (on week 4 and loving it), and I am resisting the temptation to do too much too soon and trying to enjoy the journey for what it is, if that makes sense. Even if it seems like a long time now, if you think about it two months are nothing when you consider the progress you make.
I'm trying to absorb the accumulated wisdom of those on this lovely forum who have been doing this for longer, and am finding it so valuable.
It's ridiculous, but less than 12 hours after completing week 1, I'm having to stop myself from getting up and starting week 2! Would never have dreamt of that a week ago. Also checking out local ParkRun venues (one of which is only 5 mins from home). I can see a danger in trying to rush through, so am determined to keep the discipline of proper rest.
The proper rest is as important as the running and ensures your muscles/ligaments/tendons etc are eased in gently and have time to recover. If you're really eager you can run every other day (which takes you through in less than 9 weeks) but many people stick to running 3x a week to get into a routine and have an extra rest day in there somewhere. You sound like you're raring to go, so you could cross train on your rest days.
Oh, and I started at the grand old age of 55, so age is no hindrance!
The rest days are when the magic happens and your body gets stronger and ready to take on the next run.
You've already done the hardest bit IMHO in starting and doing the first run, so a huge well done to you.
As others have said, this programme will change your life in so many ways. Keep it slow, stretch, take your rest days and repeat runs if you need to. And follow the programme.
Methinks you will become one of those addicted runners like so many of us here 🙂
I can absolutely see that already. Noticed that little everyday movements are just that tiny bit more comfortable. Tying shoelaces for example. And noticed my posture is already more upright. Will take the dog for a long walk today (no running), and start week 2 tomorrow morning.
Definitely take your rest days - you absolutely don't want to get injured. But you can walk, cycle, swim, go to the gym on the off days.
Parkrun is brilliant. I usually walk/run mine. Lately I've been redoing the program after injury with a friend and we just finished week 7 so I'm dragging her along to Parkrun this morning for her first time. You can definitely start Parkrun whenever you like -we get runners, walkers and everything in between-, but you need some restraint to follow the program while you're out there and not run too much before you're ready. Which is hard because it's so damn fun.
For me - every week felt like that!! But you have made an excellent start
Stick with the program, don't skip the rest days, and you will get there - just remember slow and steady!! Keep posting on here - it's such a supportive place
Brilliantly done and now officially you're no longer a new newbie. Week 2 is a nice week for consolidating, and you know in about 3 weeks time you will smile wryly at that very first lung busting run.... keep to it, keep with us and we will all cheer when you graduate
Hi, I'm currently on W3 and just completed R2. I didn't think I would be able to run for 3 Whole minutes but I did and it wasn't no where near as bad as thought 😊 keep going, you can do it 👍🏽
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l thought and felt the same, distances seemed unrealistic, hurdles high, and then there were pains. But as the program went by, and fast, and there would be steep hurdles there and then at times, l felt and knew l could do it and so will you. You will turn around in a few months and won't understand how you couldn't run a single minute 
By then you will run 30, 40 or 60 in a single block. All the best & keep us posted 
Week 4 - Run 3 - Still Hard to Get Out The Door!
Week 4 🥵
Oh wow!! I did it!
Inside out
Post Graduation muck up 😕
