Can I pick your brains please?

[Fatgirlscan]

I'm aware I'm nearly 60 fat and very unfit so I'm not expecting some minor miracle but I'm struggling. The main issue I'm having is very tight calf's and that's just the warm up walk! So I'm on a hiding to nothing before I even start what I laughingly call a run.yes my breathing is all over the place but feel I can work on that if I could free up the calf's. Plus side I think I am managing a tiny bit further before going back to walking.

[damienair Graduate]

Try some stretching before and after your run. It’s very hard at the start but will get easier. I lost 2.5 stone in the past 6 months and the difference it has made to my running is huge. Best wishes on your journey.

Damien

[Fatgirlscan in reply to damienair]

Well you done that's amazing.

[smeeagain Graduate in reply to damienair]

How did you manage to lose so much wieght?...What diet were you on? I am very interested to hear please.

[damienair Graduate in reply to smeeagain]

Hi to be honest I’m not on any particular diet. I have struggled with my weight for years and was 2-3 stone overweight for about 20 years. I was turning 45 in May this year and decided that enough was enough. I was already running since 2017 but I was not losing any weight. It’s 80 to 90% food intake so I decided to try a philosophy of eating less and exercising more.

I gave up bread, no sweat treats at all, stopped snacking. I would eat 3 healthy meals a day. But my main evening meal was portion controlled. My evening meal was half of what I would have had in the past. I also drink loads of water. Breakfast was a fat free yogurt and fruit. Lunch was a salad or an omelette or a pita pocket with a home made tuna mix. Nothing processed, I made all my evening meals from scratch. My wife embraced the new lifestyle too which was of great support. Although she will still have her chocolate biscuit in the evenings or her brown bread. But she is lucky and does not need to lose any weight.

Since I have lost the weight I have got faster and love running more. I have gone from a Parkrun time of about 33 minutes to 26 minutes. I have also started playing tennis.

You need to really really want to do it. Stick to a plan and be tough on yourself.

I can put on weight so quickly that it is scary. I was just 3 lbs off my goal weight a month ago before going on Holiday. In 10 days I managed to put on 8 lbs by eating bread, drinking wine and beer and just not watching what I was eating. But I have lost 5 lbs again since coming home and have 6-7 lbs left to go.

Damien

[smeeagain Graduate in reply to damienair]

Many thanks

[garf_]

I'm 58 and weighed just short of 16 stone when I started. I've barely exercised for years so the idea of running for 30 minutes seemed ridiculous at the outset. In week one I struggled to do one minute of running. But I stuck with the program exactly and despite a couple of what the heck moments when I looked at the next week I got through week 9 yesterday. Four things I think helped me. The 5 minute warm up walk seems to work for me; better than specific stretching exercises, listening to some inspirational music, running around some great scenery and finally, (helped by the music and scenery) not thinking about the running. For me it was mind over matter; by focusing on my surroundings / music I simply distracted myself from any discomfort from the running itself. If the warm up is really an issue, perhaps focus on some long walks before starting the full program? Or use distractions as I did?

[Fit4evr in reply to garf_]

Thank you for the inspiration. I am on week 2 and 56 years old. Music and keeping my mind off the running helped a lot for me today. I look forward to making it to week 9.

[Scouser67 Graduate]

I am on my second course of the programme as I hadn’t run for 6 months.

When I first started the programme my calf muscles were literally throbbing after the first run and my breathing was all over the place. Warm up walking, stretches and plenty of water. It is so important to keep yourself hydrated.

You can always a repeat a run as many times as you like. Stick with the programme it does get better. I have my favourite radio station playing in the background as I run.

This is a brilliant forum for tips, advice and inspiration. I wish you all the best on your running journey. 🏃‍♀️

[backintime Graduate]

You can do this ! Try maybe a slightly longer warm up walk, maybe a little bit slower, same with your running, a little bit slower. Try a few stretches after your warm uo and before your run maybe, like a minute, gentle stretches, nothing heavy.

And water water water, you should be drinking 2-3 litres of water every day, not just run days, it makes a big difference (also think of the calories you lose just running to the loo and back : p)

[Astra5 Graduate in reply to backintime]

"And water water water, you should be drinking 2-3 litres of water every day, not just run days, it makes a big difference "

Cannot agree more as this was a revelation for me - I had calf pains for a few weeks till I found this forum and heeded the advice on here and now make a conscious effort to drink and drink. Touch wood I have never had the pains return. Being 60 too and overweight and really, really unfit I struggled to start with but now nearly 3 stone lighter and managing over 5K and feel sooooo much better all round. Changed my diet to a healthy eating one too btw. Keep persevering, keep your pace to short strides and slowwww and I am sure you will get there. Have fun Fatgirlscan

[Fatgirlscan in reply to Astra5]

That's good to hear sounds like you've been where I am. I'm trying to drink more (lots of trips to the loo?) And trying to improve my diet. I will persevere

[Oldfloss Administrator Graduate]

Huge well done you for beginning this... !!

If you are warming up well and stretching well after each run and doing specific exercises for calves... then the best plan is to go and see a Sports Physio and get checked out.

If you have read our essential post for Newbies.. you will know how important our post run stretches are...

healthunlocked.com/couchto5...

healthunlocked.com/api/redi...

If you stretch before a run, they must be dynamic stretches... Try to relax into the runs an land lightly..I call it kissing the ground with your feet...

If there is no improvement and there may not be, because sometimes doing all the right things is not enough. That is where a physio may be very helpful... and the delights! of a sports massage have to be experienced!

So...

Try a longer warm up walk, and it can be more than ten minutes...donkey kick as you walk, shake out your arms, your shoulders, relax your whole body... then light easy slow and steady steps as you move onto the runs...cool down well again with a walk and do make sure you do those post run stretches....

In between runs on some of your rest days. try the Strength and Flex exercises... we have to keep everything supple and moving ( at any age and not just as our years increase).

Your age is no issue, (I began it at 65!) and that extra luggage... well, linked with a healthy eating regime...the programme is going to make you fitter and stronger.

Keep us posted and see how you go!

[Razouski]

I agree with much that has been said above but would also encourage you to do some stretches before and after if you have time.

Scroll down this link to see some useful stretch/exercises healthline.com/health/tight...

You can definitely do this programme - you may need to slow down some more and even consider an additional rest day to give your calves additional recovery time.

Good luck, good hydration, good running (and walking) slowly. 👍🏽

[Fatgirlscan]

Thankyou all. What a great support network

[Runningroni Graduate]

As everyone above says, stretching, walking. I too have a tight left calf muscle which has never eased completely. I find it better if I run on even surfaces, road, pavement.

[runwithdog Graduate]

maybe try some different insoles?

[angie31964 Graduate]

I can't help with your leg, but I would be tempted to stick to just walking for a bit until your calf sorts itself out. You don't want an injury. Maybe worth a private visit to a physio?

[ButtercupKid Graduate]

Try the NHS Strength and Flex podcasts on your rest days. They start very gently, are great for your overall fitness and teach you some useful individual stretches which you can then reuse as necessary for warmups and cooldowns. And they’re free !

[Dalmorangie Graduate]

Can’t add much more other than to say stick with it - have just completed W2 and loving this! Would not have even thought about running a few weeks ago then a chance conversation Mrs D had sparked us both off and thee rest as they say....

Like others have said it’s the stories everyone else are telling on this forum that inspires you - music, scenery and early mornings are my tips.....never thought I’d be setting alarms for 0600 to go running!

Keep it up!

[Esta23]

I am 58 and fat but have completed the the C25k before my 27 year old daughter who has given up. KEEP GOING don't be afraid to repeat weeks and be proud of your progress . I was very surprised when I accidentally ran for 13 minutes instead of 10 because I did not hear the app say walk. Gòod luck

[Hidden]

I'm 65 and I was very fat and unfit. I went to WW and lost a lot of weight. I cannot recommend them highly enough. This programme, plus healthy eating, will get you fitter and slimmer, no doubt at all. As damienair says, stretching will help but also remember that this is your journey so don't be afraid to take longer or repeat runs if you need to. You are already a success because making the decision to do this is an achievement and anything you do to improve your mobility is positive! Another thing, get yourself some proper running shoes. They are not cheap but they are so worth it. Go to a proper shop and do a free gait analysis (Google 'gait analysis near me' to find a place that does it. Also, look at the FAQ's here for really useful information on this and much more). You will find running easier. You'll also feel like a 'proper runner' every time you put your shoes on. I hope that helps and good luck with the rest of the programme.

[Star-swan]

As a 65 year old woman who has recently completed C25K, I say don't give up - you can do it. It seems as though you may benefit from going out for a brisk walk on your rest days to reduce the discomfort when you run. The problems with your calf muscles should improve as you do more exercise. Best of luck for your future runs and don't forget about the importance of good shock absorbing running shoes.

[smeeagain Graduate]

Good for you ..

like you said ..you are getting further....soon you will loosen up and be in better shape..just dont give up!!!!

[Fatgirlscan]

Thankyou all some great advice my calves still kill me but managed to run week2 run3 without stopping . What I tried was a warm up to the warm up! So a slower walk before a faster pace as my calves couldn't even cope with the warm up. Seemed to help. Tried the wk3r1 tonight felt like a big jump up! Did 1 3min run and 2:5 off the last run so overall pretty chuffed