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Couch to 5K
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Returning to running after 10 years off

Hi, I used to run quite a bit in the 80's and 90's, but then went off running for quite some time. I am now 53, heavily overweight and my diet is appalling. I feel down about the whole situation that I have found myself in as it is not the real me in this body of mine. I have, however, made the first step now. I have bought myself a new pair of trainers and will begin my new regime tomorrow morning. Are there any other newbies out there in a similar situation who I can share experiences with?

8 Replies

Hey there FB. I am 53 and returning to running after a 4 year break. I started running again 8 weeks ago and it soon gave me back my runners high. I find myself smiling more, it's like I got my inner smiles back. Now that I am 8 weeks back into running I am getting my runners legs back and the runs are getting smoother. I've still got a long way to go before I can do my favourite 8k run again. But that's my goal, for me it's not about speed, it's just about getting out of the house, getting stronger, getting to the 8k mark and getting my runners high.

Good luck, you will find lots of support here! Welcome along for the run.

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2 years ago I was 5 1/2 stone overweight, by September 17 I had managed to lose it through a change of diet, but didn't excercise. March 18 I started c25k and can now easily run 5k. I will add that I am 52 and had never run before so the whole experience was new to me. So take it steady and you will get there, even if you have to repeat weeks.


You have taken the bull by the horns and will soon be feeling better about yourself 😃 happy running ... make sure you start off slowly and you will be fine.

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Hi and welcome.. there are loads of new runners here... you will have loads of company on your runs...:)

I cannot keep up with my replies to you all :)

Check this post out first please... there is so much useful info there.... intended to be helpful and keep you injury free too.

Take it slow and steady and keep posting please.. there will be plenty of support and encouragement.


I’m 52 next month, 5 stone overweight and just completed Couch to 5k, never having been a runner before. You’ve got this!

(Edit. This month now. Damn, missed the changeover!)


I've never been able to run not even at school, so you have one up on me.

I've just started C2 5K just finished my first week. Feel free to message me if you'd like to.


Welcome to the forum.

The guide to the plan is essential reading healthunlocked.com/couchto5...

Don't try to reproduce former running glories. You have to accept that you are older and less fit. C25K is about building stamina, not speed, so just keep it slow and steady and you will run for thirty minutes in W9. You can work on speed later.

Enjoy your journey.


Hi, I’m 52 and in the same predicament. Been overweight and unfit for too long. Haven’t run for 20years but decided this year i’d sort myself out. Enjoyed my first week of running and looking forward to next week. Well done for also starting your journey to showing everyone the person inside 😊👍


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