First timer

[Tbow]

Hi, I’m 49, am 18st+, have chronic back pain and mild arthritis in right knee. I have become more and more unfit over the last few years as I get pain in my back after just a few minutes of standing or walking. I already do exercises for my back but I really need to be able to walk further (I struggle to get around a small supermarket!).

I find uneven ground difficult so I’ve got myself a treadmill and after a few weeks working on posture and building up my stamina to be able to walk for 20 minutes I decided to embark on the C25k.

I am starting by walking fast rather than running and building up from here. I did my first ‘run’ this morning and found it very difficult but managed to get to the end. I walked 1 mile which is probably the most I’ve walked in over 3 years. What has surprised me the most is that my back pain has subsided a lot.

I dream of being able to run, I honestly don’t know if I will be able to but I’m determined to try my best.

Sorry for the long post!

[AlMorr Ambassador Graduate]

No need to apologise for the long post, but congratulations to you Tbow on starting C25K. The recommendation is to start the way you have began by going for walks and gradually increaseing the walking distance and then start to run slowly with week 1 of C25K. If 60 seconds is a little too long, run for 30, gradually increasing that to 60, you can repeat any runs or week's if you wish until you are satisfied with going on to the next week.

[MyssiB]

Well done Tbow, just keep making small improvements every week. Its so good to be out there and before you know it you'll manage a gentle jog. Just pace yourself and don't over do it and always take a rest day. Keep up the great work you've started on.

[grumpyoldgirl Graduate]

Hi tbow and welcome, it sounds like you've made a brilliant start! I had chronic back pain for years, which put me off exercise, but then I discovered Pilates. I really recommend it alongside what you're doing, it helps to strengthen the muscles that support your back. And it's low impact. A small class size is best, because then the coach will be able to check that you're doing it properly. It will really help you with the running/walking. And I found that the running (slow jog in my case when I started) really helped to iron out the niggles. Let us know how you go!

[Tbow]

Thanks for your encouragement and advice, my doctor also recommended Pilates or yoga but I’m worried About going to a class, prefer to be on my own (hence treadmill at home) 😃

[Oldgirlruns Graduate in reply to Tbow]

You needn’t worry about going to a class, if you pick a beginners class and speak to the instructor I’m sure you’ll be fine! Just do as much as you can - everyone there had to start at the beginning too... (a bit like C25K really!). whatever you decide, good luck and let us know how you get on!

[Buddy34 Graduate]

Go really slow with the runs so you're not in any pain and take extra rest days if needed 😊😊

[UnfitNoMore Graduate]

Welcome and very well done getting started. As you are determined to try your best, of course you can do this!

This article from Runners World May be useful to read as far as your knee is concerned runnersworld.com/training/a...

Enjoy your journey

[Tbow]

Thanks everyone, I have been doing floor exercises taught by my physio which may be Pilates based and I also do weights on my multi gym to strengthen upper body also. I’m definitely feeling the benefits. Thought the runners world article was very interesting and will research Lid diets.