I am not sure that this question has ever been asked directly here . The matter has been discussed and I am sure that many would say that "anybody" can do it. I know that is not true because it did not apply to me. When I started my journey 4 years ago, I started by doing a fair bit of walking for a month or so and was very keen to start C25K. BUT - I thought that it was too much for me -- run 1 minute 8 times over!!!! I don't think so. Please bear in mind that I was 67 years old then. I discovered this programme which seemed to me to be an easier option mayoclinic.org/healthy-life... It only required me to run for 15 seconds at a time and after 7 weeks/21 active days , it still only had me running for a maximum of 30 seconds at a time-- BUT it did have me doing up to 4 miles/6.4 klms. I had never run or even walked that kind of distance in my life. But my completion of this programme and my growth in my fitness level gave me the courage to do C25K and I have never looked back since.
Having been a member of this forum for the past 4 years, I have noticed lots of newbies asking questions about the very first few weeks and reporting pain and questioning their ability to do the programme. They always get very positive encouragement here -- BUT we do not know just what is the level of fitness of the person asking the question. Personally I believe that we really need to consider at what point a person can reasonably expect to be able to start this programme. I don't know if that could be expressed in terms , of age, weight, mobility, etc - but there should be some discussion and consideration other than "just do it!!"
Written by
Bazza1234
Graduate
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What a thought provoking post Bazza. I completed the programme two years ago, overweight, unfit and aged 62 running around my house, garden and driveway, because I was so self conscious. The posts on this forum were and are so inspiring, the strength of the people here is amazing but I never posted and enjoyed all the stories of their successes. Two years later, I decided try again, but confident enough now to run on the street, still overweight and unfit. I did a months walking first, out of choice and two weeks ago I graduated. My self esteem has shot up immeasurably, although I may never be able to run a marathon, not sure I want to to be honest, but I can run for 30 minutes and also 5 km (not in 30 minutes - god! in my dreams) and who knows I might want to run a 10 k in the future, because I can, well probably can. This programme works, regardless of age, weight or mobility and I doubt I could have done this without the positive encouragement received here. It may not work for everyone, but it has for me and many others. Why have a discussion and not just do it?
The “just do it” for those who really can’t may indeed be a bit demoralising. Stories like this show, however, that it can be done - if someone really wants to. I think walking is a fantastic way to lead into c25k, it’s what I did aswell, although I could probably have started on the programme straight away. Running seemed a natural extension to walking, but walking was my basis and still plays a huge part in my life!
I can see Bazza1234 ’s point - we really don’t know how many people drop out almost immediately because it’s just too difficult.
I must say if I had began this programme at 69-70 and with my fitness level then, I do not think I would have succeeded.
Four - five years later I commenced the programme and enjoyed it.No difficulties at all.
Possible contributing factors,
- 3 stone weight loss
- Active 10 walking programme
- cardio and strength gym work, exceeding the NHS recommended for age group.
I have always wanted to run.
With a good running form it is kinder on your body than brisk walking. As demonstrated on Trust me I am a Doctor, BBC, Michael Mosley.
I began rehabilitation gym sessions nearly five years ago with some chronic medical conditions and refused to wrap myself up in cotton wool.
But I do look after myself and treat my body kindly.
It is 50 - 60 years ago since I consider, relatively, being in a similar fitness shape.
Can you come better prepared to the C25k programme , sure you can, am I in awe of the courage and heroism displayed on this forum, you bet I am.
I want to, like all on this forum, just reach out and try and respond to other forum member’s needs.
It is a uniquely individual journey and programme and a gift to oneself.
Do I support a FAQ Post with preparation recommendations for anyone straight from the couch and with very little recent activity, that may increase their enjoyment and further reduces possible injury, yes of course, more power to the C25k / programme / Administrators / HealthUnlocked.💫🏃♀️🏃♂️💫
I think it’s a good idea for newbies to note that some of us needed to prep. I too used the Active 10 walking app for a while, and several years of Pilates that addressed hip/back issues gave me confidence to do W1R1.
Thank you for posting this. Laying in hospital a couple of years ago I decided the only way to manage my condition was to get fit. I read about c25k and wanted to do it. I tried and failed. When I saw my GP I told her of my disappointment. She simply asked the question, well can you walk that far comfortably? of course the answer was no. So I started walking. I lost weight, still need to lose some! But now I’m loving week 6 on c25k. We all have to listen to our bodies. Saying that I still even 6 weeks in lack confidence to do this but the wonderful support here keeps me going.
You make an interesting point. When I started in August last year I had been walking for about a month and had at the outset decided no way could I run so perhaps the walking eased me in gently.
I remember a few months back someone coming on the forum and stating that the app was not helpful and that with technology as it was surely it could do with a tweak that assessed your fitness and adapted accordingly.
Whilst there was a lot of feedback on the post I don't think that person has ever popped up again which is a shame. They were however directed to other sites which did give a more gentle approach to exercise and hopefully they took that up.
The problem as I see it is that if I had seen lots of base level fitness stuff I probably never would have done the programme. We do have to push ourselves and sometimes tough is good. But I do agree at the same time in what you say. I "failed" week 1 - could not do all of the run/walks and got mixed responses from people on the forum - redo/push on! I pushed on and it was right for me but it might not be right for everyone.
Not sure what the answer is other than giving people choices. Letting them know what is available.
I also did not go straight into C25k in fact I had never heard of it.I started walking on the treadmill to get fit,running never entered my brain. After a couple of months or even more I was zooming along,well it was for me. I was walking 3.7 mph!! slow for some but fast for me, I was walking at this speed for about 30 mins , and thought to myself I am getting fit.
For no reason at all I broke into a jog and after less than 2 mins I had to stop as I thought I was going to drop. My legs started to hurt and I was struggling to get my breath.
It was from then I found c25k and started my journey. Even though I am not overweight and been fairly fit most of my life had it not been for pre walking I am convinced I would of struggled or even failed c25k.
Again I think it all comes down to the individual and how they feel.If they are overweight and unfit or even just getting on in years then some slow walking and gradually building up to a brisk walk and gradually increasing the time walking would be I am sure be very good to do before they start c25k.
I think myself the darn "9" is probably the biggest reason people drop out - sadly though, I don't know any solution to it. On the one hand it piques ones interest and is a "goal" and those are motivators - but on the other, realistically less than ten percent make it.
Personally, I was so bloody desperate to do something to snap me out of the pit of despair and boredom I was in I stuck with it DESPITE the first few weeks.
I'm glad this Forum constant reassures the "slow" "failure run" and "this is HARD!" new people that they are the Norm, not the "unfit exceptions".
I personally never use phrases like "smashed it" and so forth -not that I very rarely do but because I see how it can further dishearten new runners who have not been around long enough to understand a basic fact - Running either comes easy or it doesn't. If it comes easy a person really wouldn't find any need to do a "Baby steps" programme like this.
I kept going because a lot of you were convincing enough that while I might never be "fast" or "long distance" - those aching lungs, lead legs, burning shoulders, nagging knees and stretourous inhales and exhaled did NOT mean "I can't run"
Is this the BEST programme for new runners? I don't know. Is it the most encouraging and supportive and helpful Forum for running at ANY level - I do believe it is.
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