Nervous newbie!

[Scenglish64a]

Hi all!

I used to run frequently but work/family/age have all got in the way bringing me to this point where I am overweight and miserable so I need to complete this program.

My concern with starting this is that I have weak ankles (I suspect as a result of my weight!)

I have been using these issues as an excuse to not start running again "Oh, I need to lose weight before I start running again...", "my joints are too sore for running..." however, I am at the point now where just I need to crack on and do it!

Does anybody have any exercises that they recommend for strengthening joints? My knees are pretty dodgy too so if you have any exercises/tips for those too?!

Good luck to everyone starting in the New Year!

[IannodaTruffe Mentor]

Welcome to the forum.

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

Many people do the NHS Strength and Flex programme alongside C25K nhs.uk/live-well/exercise/s...

Enjoy your journey.

[Scenglish64a in reply to IannodaTruffe]

Thanks! That additional program looks perfect!

[Oldfloss Administrator Graduate]

Check out the link.... so much great advice...the correct shoes and socks will help too...

The exercises recommended by IannodaTruffe are very useful. Many of us used and use them.

Knees...try these

nhs.uk/live-well/exercise/k...

Ankles?

womenshealthmag.com/uk/fitn...

Take it slow and steady and keep posting too

[Scenglish64a in reply to Oldfloss]

Those routines look great. The article about ankles is so true - you do just put up with weak or injured ankles! Mine have been bad for a while but it's only now that I am aware of needing to sort them out so I can run. Thanks for the reply!

[Oldfloss Administrator Graduate in reply to Scenglish64a]

When you run.. do try to land lightly too.. I call it, kissing the ground with your feet... think about it.. sounds daft... but it works

[Scenglish64a in reply to Oldfloss]

Thanks for the tip - just done my first run and took your advice! I can't imagine it looked very dignified as it meant I basically limp-ran my way round! But I did it and i'm feeling good! Going to stretch my ankle out a bit now and see how it feels in the morning. Thanks again!

[UnfitNoMore Graduate]

I had the same issue with my knees and the recommended exercises really helped... I’m now pain free in them for the first time in 30 years. Just take it easy, remember you aren’t the runner you were and keep the pace under control until you are back up to that level.

Welcome back to running... enjoy the journey... and the weight will change with exercise and good nutrition.

[Scenglish64a in reply to UnfitNoMore]

That's so good to hear! I feel like an old lady at the moment! (i'm 36!)

[UnfitNoMore Graduate in reply to Scenglish64a]

Well.... I’m 46 and fitter than I was at 18! You’re still young... speak to the likes of me and you always will be 😂😂😂

[Buddy34 Graduate]

Before I started c25k I did fast paced walking twice a day 30-40 minutes each set me up for this as I couldn't walk any faster wanted to run in now starting wk8 good luck 😋

[Scenglish64a in reply to Buddy34]

Hi Buddy34,

I started walking to and from work a few weeks ago - prob 30-40 mins 2x each day. I feel so much better for doing it! It's probably faster walking to work than being stuck in the traffic... I now feel like upping the ante and doing some running too! Well done on getting to wk8 - i'm hoping to get there eventually!

[Katnap Graduate]

Now you have started, find your nearest parkrun. Chances are it is full of C25k graduates of all shapes, sizes, and abilities

🎅 Xmas Katnap 🎅