Couch to 5K
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What age are you?

I am 61 and have just started running. Finding it tough. Most people seem to be much younger. Are there any oldies out there?

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You are young keep going.I am sure there are many in the next decade and maybe two decades.

Enjoy and good luck.

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Depends what you mean by much younger - I’m not that much younger than you and there are loads of folk on here much older. I’d say you’re probably happily somewhere in the middle. Are you following the NHS C25K Plan - if so what run and week are you on?

If it’s very early days and you’re finding it hard, there’s absolutely no disgrace in repeating a run until you’re happy you’ve done it. The Pinned Posts Section and FAQ Posts are the 'go to’ resource and can give you some help and support, so you know what’s coming up and how to manage your fitness and expectations.

Well done on starting, we all find it tough I promise you and I think only about 10% of us get to graduate within the 9 weeks.

Happy running next time out

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Hi Pat, I'm 55, I graduated last September and am still running 3 times a week. Good luck with your running journey.

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Hey Martin... how goes it:)

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I'm 55 Pat. Though when I have a good run I feel 35, the trouble is when I have a so-so one I feel 85!

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Me too!!!

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I'm almost 57, I think that counts as a new older runner 😉

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A mere babe:)

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I feel more like 15 sometimes 😂

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Yes 'Cornet-Carolyn', when I was at school I was a good runner, won quite a few sprints, I remember one time our PT teacher asked the class of boys I was in to run around our 400 metre running track just in shorts, the temperature was -3c, so the quicker we ran the quicker we would get in out of the cold, I was 15 at the time. I led just a little bit for the first 200 metres and sprinted for the last 200 and was first so I got out of the cold earlier than the other boys.

I am now 71 years of age and am thinking of RE-starting Couch to 5k in the Spring once all the cold weather ends, good luck to you Patwakefield, 61 is young.

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I have had the same problem with weather here. We've had so much snow that I've only been able to restart couch to 5k this past week since some of the snow melted. I am taking it easy on my legs (although my snow shoveling arms are fairly muscle-y now! :D )

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I agree with you regarding 'snow shovelling' good exercise in its own right, no running but clearing the snow after every snow shower makes your arm muscles strong. I cleared the snow the other day from my garden path and after that came into the house and did 20 press-ups, a 3-minute plank, exercised with my 5k kettlebells and then had a cup of coffee.

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Loads.... I am 68 in April...:)

We are the seasoned runners... :)

Check out this post... it is full of incredible information and advice...

healthunlocked.com/couchto5...

Then, the mantra is... slow and steady... and not just for you... for all of us... why? Because it works:)

If you are finding it tough at Week 1.... then, slow down :) Then slow down more:)

Welcome to the forum family :)

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Im 61 next month. My second runniversary In July.

There are many of us mature and even more mature forum members. Welcome and enjoy!

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I'm in my late 40s. It took me a long time to graduate... a long time. But graduate, I did, just a few days ago! Probably prouder doing it at my age than I would've been had I done it when I was 28 years old. Keep at it! xo

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Yup 66. Start slowly but keep going

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At 54 l feel like a school boy. My mum (mother, rather) still disapproves and shouts at me when l see her around. What can l say....

Just run and have fun!

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If you look at the Polls heading on this page, you will find a poll done on this site which shows the largest age group as 50-60.

We had an 83 year old graduate just a few months ago and there are many older than you.

I am 62.

Read the guide to the plan healthunlocked.com/couchto5... for other advice.

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Hello yeah., 60 😁

Running is brill for ladies of a certain age 💪👍😃. When I entered my first race, and I was struggling a bit in a hilly stretch, I thought for a moment who the hell do I think I’m kidding. I noticed though just how many older women were running too. Absolutely loads! And flying!!! It cheered me up and I was quite happy after that. It made me consider what else I’d be doing early on a Sunday morning. Not very much 😃

When I go to races now I see the same women regularly. Some of them are super fast, and it encourages me to think I can keep on doing it like them. I do a local, short fell run and older women seem to really excel at it. Not me particularly but I keep practising 😃

I did my first marathon back in November, and I was running with a

66 year old who had done a marathon the day before as well 😃👍

I started running with C25k straight off the Couch aged late 56, going on 57

Best thing I ever did 😃

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You cant use the numbers/words 61and old in the same sentence - at age 71, I have earned a right to say that!! :) There are plenty of mature runners here - I didn't start until I was 67 four years ago. Just take it easy, understand fully that you are no longer 21, learn how to run "properly" and you can do it. Ponder this statement - "we run because we can - not because we know how to." We used to know how to run naturally when we were VERY young - but we forgot how to long ago. What we do now and which we call "running naturally" is something that our body has learned to do to get around all the wrong things we have been doing since we left childhood. We have to consciously relearn it and practice it.

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56 and a recent graduate. Run 5k three days a week and love it.

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To get fit try long long very slow walk / runs almost 55 years old ... feeling 30 again ....

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I am the same age. I started running last November and now run 4 times a week.Age is just a number

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Hello! I will be 62 in November and I just completed Run 3 of Week 7 with my trusty dog, Aska. I run slowly but surely and I feel great. I used to be very sporty as a younger man then there were too many year of lethargy. Now I'm back to being a little more active and I am enjoying the challenges. Start up slowly and gradually build up your stamina. Good luck & have fun.

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Snap! I'm 61 and have recently started running! Currently in Week 4 of the programme. It is tough but you will see progress with C25K. This forum will give you loads of advice - there are plenty of oldies who have succeeded, so I use them as an incentive to keep going.

Well done on starting, and best of luck!

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I was 61 when I started and 62 when I ‘graduated’. Took me about 14 weeks, instead of 9, due to illness and ice/snow/hail etc. Yes, you CAN do it. Read all the advice, follow this forum, and take it really, really slowly 😄

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I started running last October as part of my 60th year activities. Yes it’s tough but I graduated in December and having consolidated week 9 during January I’m now onto week 11. Some days I feel 100 and other days I’m quite proud of how I’m keeping up with the younger ones. So whilst age is an issue it’s no barrier just run at a pace to suit you. Enjoy! X

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Hi I’m 66 and this is my first experience of running ever. I’m just about to start W6 and although each run I think I’m not sure I can do this I put those thoughts behind me I give it my best. At the end I feel really good and proud of myself. I’ll never do a marathon but hope to keep improving and more importantly enjoying. It’s great being able to share experiences with others and that helps my motivation. Fell proud of yourself Pat and keep going 😁

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Hi I'm also 66 and just about to start week 7 so just a little in front of you. I'm surprised that I can now run for 25 minutes non stop never thought I would. It's an amazing programme and everyone should try it.

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It is probably inevitable that starting exercise in your 60s will be harder than if you were in your 20s. It will take you longer to reach fitness than someone who is ate the peak of their physical form.

This programme is brilliant for the more seasoned among us. It takes you slowly and steadily from zero to hero. Yes it will be tough at times but absolutely achievable as many on here can attest.

Once you graduate you can continue to develop your strength and stamina and the sky is the limit as many of your respondents demonstrate.

Good luck!

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Hi

I'm 63 started running at 54 really struggled but eventually got to 5k.

I am doing the C25K as I have had an injury since October so this is my way of getting back to running.

I am now on W7

I have been marshalling every week and tail walking at Parkrun since I have been injured but on Saturday I ran fo 25 minutes .

Keep going Pat you will get there.

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I am 46 and started running in July. It takes me longer to recover so I listen to my body.

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Hi, I'm 66! Today I will run W9R1, it is hard, no question about it but, such a sense of achievement and I LOVE IT!

Keep going, well done on starting 🤸‍♀️

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Hi, I am 67 with 2 cardiac stents and began the C2K at the start of November 2017. Right now I am able to run 45 minutes non-stop and look forward to a 5K event at the end of April. So, my message is, don't give up and stay with it- but remember to pace yourself and breathe deeply!

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I’m going to be 66 in 3 weeks and I’d never done any exercise - never mind any running- before I started last August. I admit it was torture to begin with as I heaved myself round the park swearing and struggling to breathe but it got easier every week. I always use MapMyRun and it’s really satisfying to see how far I’ve come since then. Another 11k under my belt yesterday morning! I’d have found that impossible to imagine last August. My recommendations are MapMyRun, good 👟 and good 🎶

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Well done for starting your running adventure 61 a perfect age! There are lots of us crumblies out here taking one step and then another I was a late starter too - you have found a safe and supportive place for help and encouragement - I found c25k tough and exhilarating, not always at the same time, just a min, I still do!! I'm 65 living and loving running X

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Hi I’m 69 and started last April, overweight and under exercised! I run on a treadmill as I have dodgy knees but am hoping this spring that I can start outside back to the early weeks at first. I did find some weeks challenging but the glow of satisfaction and sweat was well worth it . I’m not fast finally ran 5km a few weeks ago in 46 mins not amazing in time but brought tears to my eyes. Just keeping going follow the programme take rest days and en joy the glow !

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Well done!

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I am 65 and and started running one year ago. Imho, "Slow and steady" is the best advice especially if you see running as long term goal. There's so much good advice on this forum and C25K is a fantastic programme - its for nine weeks but you can always repeat weeks if the going gets tough. Good luck :-)

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I turned 60 in October. Finding it tough going, but I never expected it to be easy. Start week 8 today, and I know it will be hard as my legs are hurting but determined to keep going

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Hi, I’m 66 and in W3r3. I find it tough but feel a huge sense of achievement. Keep going !

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I’m 59 and a definite couch potato!! Just finished week 4 of couch to 5 k hard but got through. App is really good for encouraging you. Hope you make it😀

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Hi and welcome. I am 65 and started running last summer, from having done no exercise for very many years. I know how daunting it all seems at first, but if you stick with it, you will get there. As others have said, take it really slowly, it is about running for a certain time, not speed. I am still slow, but can now run for 5km, something I did not think was possible when starting out, and yes, sometimes it is quite hard. Good luck, and let us know how you get on!

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I am 65 and started running last July. From ZERO running I have now done several 5ks and two ten Ks. My times are very slow, and dont seem to improve 43 minutes for a 5k. May have to accept that at this age that is not going to improve much, but I am doing it and have lost two stones! If I did it, so can you. Have you looked at NIKO NIKO running? It is really slow running and I can go on mich longer at that slow pace. And enjoy it much more than gasping for breath. Good luck! You definitely can achieve lots!

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Matching you in age and I know I am not the oldest. Starting running for the first time since childhood in Sept 2017 and graduated Nov. Stick with it, I’ve found the health benefits amazing😀

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Wow don’t you believe it, 67 started in September .

The great thing about being more “mature” is that I have no ego whatsoever. I really don’t care how slow I am, what I look like or how far I can run.

Look around you how many other people your age are even thinking of doing it? When you get as far as a park run you’ll find the age range from 17 -90 !!

Join us older runners and show the world we are no burden on society but a force to be reckoned with 💪

Oops got a bit carried away there but I am a fairly new convert and still in smug mode after graduation . Enjoy your journey you’ll get nothing but support here

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I'm 63 on the last day of this month Pat! Was 60 when I completed c25k Would highly recommend it, yes it's tough, gets easier as you get fitter and into a routine. You have to push on through the mind barrier, slow and steady really is key...😊

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Hi Pat I'm also 61. I've just completed my first week 8 run and it went well. But I've been doing each week of C25K several times, so it's taken me a lot longer. I couldn't have done it if I had moved on after just one week. I think because I'm older it takes me longer to make the improvement. I don't know what week you are on, but if you just did week 1 forever it would still be better than staying on your couch! Don't be hard on yourself, just getting out there is an achievement. Keep going!

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Just to offer a different perspective, I am a young 'un (29 next month), and most of the posts I read on here are from people in their 40's and 50's at least... and I kind of love that. I love seeing that people all across the age spectrum are doing this.

My mum's 54 and she runs on the treadmill most mornings. Whereas I, for all my sprightly youth, took four months to finish week 6 of the program. When I did it mum said she was really proud of me, and that meant a lot coming from someone as fit as her.

I guess what I'm saying is that age is just a number, and you've got this. Good luck!

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I started running last August when I was 77. Can hardly believe that I can run for 30 minutes now. At first running for just a minute was really tough. So keep it up

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Wow! Kudos to you!!! I thought I was oldest just finishing c25k at 70. You are an inspiration to me!

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There are loads..... I am 47.5 but I have the body of an 18 year old ;)

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Hi, yes I started last August with c25k and graduated late last year just before my 72nd birthday. I now do the occasional run with Bridge to 10k. Hoping to do much more when the weather improves. Good luck.

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Hi Pat I am 66 and about to embark on W6. This is my first running adventure and I have to admit when I hear the introduction telling you what lies ahead I experience a moment of self doubt but I put my positive head on and give it my best. I have to say I’m enjoying the runs and actually look forward to the next - something I would not have thought possible a few weeks ago. I’ll never run a marathon but I am determined to keep going and improving and most of all enjoying. This forum is a great motivation I just love sharing experiences. So well done you, keep going and enjoy 👍

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61 - started at 56, never run before that. You're in good company, just take it at your own pace. Good luck.

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So inspirational reading all the replies to this post. Makes me feel hopeful that I’ve taken up an activity that I can continue as I grow wiser (🤞) I turned 40 last year and was so unfit and had piled on the pounds over the last 8 years and had begun to feel that my confidence was taking a bashing. Started running on and off In May 2017 but wasn’t really enjoying it. Then I stumbled upon c25k in Nov 17 and it was the best thing that I’ve done for myself. Though I haven’t lost much weight, my body feels stronger and toned and the sense of achievement that I’ve got after graduating is confidence boosting.

I’ve read posts from so many people on this forum and even though they may be older than me in years they are definitely younger in spirit and I want to be like them.

Good luck on the programme. We’re all in it together 🏃🏽‍♀️😊

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Don't worry about how old you are. I'm 73 very soon and I certainly don't. I, like you, have only fairly recently started running. Since last July I've completed the C25K and B210k. Did my first parkrun a fortnight ago. Came 76th out of 86 runners, first in the 70 to 74 age group. ( I was the only one in my age group lol). So go for it, you will benefit health wise and very soon enjoy it.

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Hi Pat I am 63 and only started running in November last year and graduated in January. Then I ran a 5K funrun in 44 minutes which I'm told is a good time. If I can do it with 4 extra stone too, anyone can. I found it useful to just think about one run at a time and don't look at future runs! Good luck. You can do it.

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I’m only 41 but at my first 5K a lovely older lady (probably in her 60s) decided she liked my pace and stayed alongside me. It was the last 1/2 mile she encouraged me. Without her I may have really struggled.

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Hi Pat l turned 60 last September and haven't done any exercise for decades! I completed week one of C25K last week and going to start week 2 today. I am doing it on a treadmill though. I enjoyed the first week and felt that l could do more so looking forward to this week (l think!?). I know it gets a lot tougher as the weeks go on but l have read lots of posts on here and l am encouraged by the advice - i.e. Take it slow, running is still running, repeat a week if you need to and note how few actually graduate in 9 weeks.. good luck

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Yes! I'm 60 and graduated a few months ago. I still find it hard to be honest and am still slow but I do it for my health and do get a sense of satisfaction when I finish a run. Like many others I suspect, I wish I had known about C25K when I was younger! So do keep going - slow and steady and you will make it😅

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Quite a few people I know decided to do the C25K when reaching a birthday milestone, myself included. I am 60 and thought it was time to get fit and healthy. If anybody had told me that I would be running at this age, I’d never have believed them, never mind even thinking it was possible! It wasn’t easy and there have been a few knee injuries along the way but I graduated in December by running a 5K Santa Beach Run. It was an amazing feeling to finish and I was so pleased with myself that I didn’t care a jot that I was last! Since then I try to run 3 times a week. I am not fast but I absolutely love it! I definitely feel so much fitter and stronger and have tons more energy than I did 6 months ago. There are some days, for no particular reason, that I struggle and I really feel my age, but there are many days where my run goes really well and I feel fantastic! It is exhilarating! I recently completed 7K which for me is a big achievements. I’m hoping to do a few park runs when the weather improves and I’ve enrolled in a 5K fundraiser in April. Just take things at your own pace and enjoy! Age is just a number and shouldn’t stop you from trying a new challenge. Well done! Onwards and upwards!

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I’m 58 and just about to start week 8. Thanking my lucky stars that I can run, with no bad knees, ankles or hips that so many people struggle with. Hoping that running will keep me young !

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Hello, I'm what I'd like to think of as a young 46 😁!

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Hi, I'm 60 in 2 weeks time & graduated last summer.

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Hi, I'm 58 and have just started "running" - I use the word loosely! Am about to start W3 of C25K tonight and am very apprehensive. I did wonder whether I was too old for it but people seem to say no! I feel encouraged by the comments on here though and realise it would be ok to repeat a week or run vvvv slowly if need be! Keep going...and wish me luck!!

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You’re not too old! I’m 58 too, and though it was very tough for the first 2/3 weeks I’m beginning to enjoy it, and I’m sure you will too :-))

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Are you kidding?!!! I am 70, turning 71 very shortly, and just started running this year! You'll probably be amazed. After I finished the program, my doctor and I took stock.... Foot pain in both feet--gone, pain in one knee--gone, pain in hip--gone, pain under rib cage--gone. Well, I DID injure my knee subsequently and am trying to help rest and heal it, but I think you should do it--just take it easy. Apparently I look a little funny running, not being in the best physical shape but a little chubby according to my son, but I'm running for myself, not the neighbors. :D

Best!

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That's great - well done. Apparently I look funny running too..according to MY son!!!

Keep going ...

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PS I didn’t run for 5 decades after someone laughed at the way I ran at school! Now I love it, don’t worry about what you look like, runnning at all at 58 is very cool indeed!

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I LOVE THIS FORUM!

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Hi

I have just graduated Started last Nov as I turned 64.Managed all nine weeks with no injury albeit I did use a treadmill for the majority of the runs. Really worth doing I feel so much more energised Lots of support available on line as well. Good luck You will love it

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I'm 58 Pat. Felt like 88 when I started 9 weeks ago now feel like 38. It was tough at times but trust in the plan, its not about speed or distance. The weather is getting better (!). You are not alone. Getting off the couch and out the front door in reflection is the hardest part.

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I'm a mere baby here at 60: I am so wet behind the ears that I leave a trail when I run.

I began running while unable to do my usual sports due to major shoulder injuries. I found I really enjoyed it -despite finding it hard-and am now building toward running 10km...currently at 8. I'm more gorilla than gazelle and never likely to frighten the wildlife due to electrifying pace.

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There are lots of us out there, you're not alone. 😊

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I'm 58, and just about to go out for W1R1, wish me luck!

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You can do this!!!

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Thanks, went okay. Looking forward to doing it again on Thursday!

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One of the hardest runs for me!

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I'm 67. and to age is just a number. it doesn't what age you are, i's in the mind.

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Hi Pat well Done I’m 74yrs young as the Americans say lol I trying to beat the menopause horrors walking and doing 18.000 steps Hoping to lose 3stone! X Ria

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That age was 64 yrs young! Lol

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Hi patwakefield, I graduated last year at 59. In my head I feel like I am 30 something and I am always surprised when my body says otherwise! Taking up yoga and Pilates, returning to regular swimming, at least an hours dog walking every day and doing mobilising and strengthening exercises seems to be rejuvenating my body and approaching 60 I feel fitter than I have done for ages!Keep at it, even if it is tough, as you will get there!

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I started the Couch25k x 9 week programme at 61 , an overweight and complete non-runner and now, 18 months later, I'm still doing 3 runs a week. I haven't progressed past 30 minutes ( not quite 5k distance) but find that suits me and I do a 5k Parkrun now and again. I couldn't imagine a week without my runs. Alongside a healthier diet I've lost weight (approx 28lbs) which I've managed to maintain, partly due I'm sure to regular running . When I went for my cholesterol check recently the nurse asked me if I'd had any change in my lifestyle as my cholesterol results had dramatically decreased - she said the running was probably a key factor. I've found that running has improved both my physical and mental well being. In the beginning if things got tough I just slowed down and took gulps of air which seemed to carry me through .Even now I have runs which seem harder than others but I say to myself that I've done it before so there's no reason not to be able to do it again. I still run to the Couch25k podcasts but vary which week I listen to so I get a bit of variety. My next goal is to get some of my own music on my MP3 - think I'm better at running than at technology!!!!

Stick with it and you'll reap the benefits! Good luck!

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62 just did my first run with michael today. Loved it but it was hard.

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I'm 49 and start my C25K tonight

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Hi Pat, I’m 58 and have never run in my life, but I’m on week 5 ( run 3 yet to come!) and very chuffed. I’m sure I’m fitter and it lifts my mood every time, so don’t despair, it’s worth it!

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Hi, I’m 63 and currently just completed week 3. I run slow and don’t move on to the next week unless I’m really comfortable with it - so I’ve probably been doing C25K for 6 weeks at least. I got very enthusiastic one week and didn’t give myself a days break - thought I was still in my 20s! - big mistake. My experience is go slow and enjoy

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