Hi I'm 51 years old, just completed week one and the backs of my knees are a bit tender. I really hope I can get myself running by Christmas so that I can be a bit slimmer and fitter.
Just starting my couch to 5k journey - Couch to 5K
Are you taking time to stretch well after your runs? I had all kinds of twinges at first, but it does ease off over time. I am in week 9 and did my first 30 min run today, but can barely feel it in my legs. At the start, I would ache for 2 solid days! I am also doing yoga on my rest days, which helps no end.
Well done on starting this programme. It is magical how it works. Be sure to run super slow. Best way to build stamina and avoid injury. 😀🏃♀️
You will get there, I promise you. I had not run in 20 years when I started C25K, and was very unfit. I barely managed the 60 second runs of week 1. But, I followed the golden rules, and managed every run. I am so much fitter and a happy runner now. The golden rules (as I see them!)
1. Run slowly. Very slowly, at least at first. Slowly helps you find a good steady pace and allows you to find your breath and complete the runs. Completing the runs builds stamina (you can work on speed later). If at any point in a run you feel you cannot go on, slow down some more.
2. ALWAYS take your rest day. Take 2 if you need it. I have done this now and then, and it can be a good thing.
3. Stretch after every run - really helps the old muscles!
4. If you can face it (I couldn't in the first few weeks, as it took all I had just to run 3x week!) build in some knee strengthening exercise (easy find on Google, look out for the NHS page).
5. Drink plenty of water, even on rest days.
I look forward to reading about your progress, and will be cheering you every step along the way! 👏🏃♀️😊
Welcome to the running family! Can I just say first - wow you look fantastic, you don’t look anywhere near your age!
Anyway, as the others have said, take it easy, keep hydrated, rest between runs and enjoy it. I’ve not done any exercise for about 5 years, since before my kids were here, and I recently ran for 20 minutes non stop.
You can do this and we’re all right here to help.
well done you for starting out, im 59 and started out 9 weeks ago, just graduated, it can be done, in week 2 i had a slight knee problem but followed these exercises, nhs.uk/Livewell/c25k/Pages/... they may help you, since i started doing them ive not had a problem.
Welcome and well done for making a start.
Aches and pains are normal when you start a new exercise regime.
Try these after every run. nhs.uk/Livewell/c25k/Pages/...
The first few weeks can be done in any old footwear but if you stick with it beyond about Week 4, then I would suggest getting a gait analysis done at a specialist running shop and follow their advice on appropriate running shoes for you.Correct shoes can protect you from injury, while the wrong shoes can cause permanent damage.
You will be a runner by Christmas if you just follow the plan.