Just started out with this app

[Bluesummer]

I’m 55, haven’t run for over 20 years and have developed arthritis in my knees and ankles in that time.

I looked up online if I should start running again and got conflicting advice so have decided to make a start and see how it goes.

My aim is to take part in the local park run 5K in nine weeks

[JB88 Graduate]

Loving the ambitious goal. Enjoy your amazing new journey ahead

[Annieapple Administrator Graduate]

Welcome👋 Ease in nice and slowly! Google Japanese slow running. Best for arthritis!! Let us know how you get on with W1 Run1. We will support you all the way!!

[LeeU Graduate]

First off, welcome to the forum and the program, my wife has arthritis and is currently at the end of week 6.

As Annieapple says, ease into it, go slow and steady, don't worry about speed or distance, they will come later.

Ignore the 5k bit for now, the aim of the program is to get you running for 30 minutes 3 times a week, sounds impossible in 9 weeks but it isn't, you can also ignore the 9 weeks part, it may take you slightly longer but who cares?

You could run every other day and get through the program quicker but never miss a rest day.

Feel free to add in something on your rest days, walking, swimming, cycling, etc but nothing high impact.

Enjoy the runs and post back regularly o we can offer advice and encouragement if you need it.

[RunningMigster Graduate]

How great to already have a goal like that to achieve.

What I've quickly learnt though, is that this program is more about the duration you spend running, rather than the distance.

So if you find you're struggling to hit distance targets, dont worry about.

Slow and easy!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

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

Enjoy your journey.

[GoGo_JoJo Graduate]

Welcome aboard! The key is to keep it slow and steady, you'll get bored of hearing that phrase but it's very true.

Please do read the guide to the programme before you start healthunlocked.com/couchto5...

Listen to your body along the way but most of all... have fun! 👍🏻😁

[Wenderwoo Graduate]

A good goal to focus on. Good luck and I hope it goes well 😁

[Bluesummer]

Thanks for all the post and encouraging words. I find it best to stick to a plan so I’m going to continue the 5K in 9 weeks. I’ll check out the HealthUnlocked C25K guide as well.

[Alast]

Welcome to the programme and welcome to the forum. You have done the right thing in joining here, you will get bundles of really helpful advice and support on here so make sure you post any questions and more importantly, post about your progress. When I first started C25K a few weeks ago I firmly believed that within 9 weeks I would be running 5k, then I tried week one and immediately afterwards found out about this forum and joined. Like you I want to succeed and I want to push myself, but I don't want to get an injury and I don't want to not succeed (the 'F' word is not allowed on here, incomplete runs are not judged as 'failures', just 'practices'! My sights have been readjusted from 'being able to run 5K in 9 weeks' to a more realistic 'being able to run non-stop for 30 minutes by the time I've finished this process'. I wasn't a runner before I started this and am only half way through week 3 but I am already in the routine that every Monday, Wednesday & Saturday (if I'm at home, I have a holiday coming up and it will be a rest from C25K too!), I get out of bed an hour early and go for my run! It is addictive and now being able to run for 3 whole minutes when I couldn't manage 60 seconds when I started is a great achievement for me. Enjoy your journey and your change into being a runner. I'd say to set yourself goals, but keep them realistic, you don't want to become disheartened and bail out before the end.

[Bluesummer in reply to Alast]

Thanks, that sounds like good advice

[Lifluf]

Speaking as a fellow arthritis sufferer, you may find it a good idea to leave 2 days between runs to start off with. I found my knees and hips were still sore after 1 day of rest for the first few weeks.

Take it slow and steady and you will get to the end without mishaps and injury. Good luck and enjoy the journey.

[Bluesummer in reply to Lifluf]

Good advice, but I’ll start with every other day and if that’s too much I’ll switch to two days between. I’ll just see how it goes and adjust rather than give up like I did a few months ago when I first tried C2K

[Lifluf in reply to Bluesummer]

Brilliant! You don't need to give up. But you can give yourself a bit if flexibility if you need it and still get to the end. Hopefully you won't even need it.

[Minimoke2]

I’m 71 and have osteo arthritis in my knee. I wasn’t sure how my knee would feel but I actually think the exercise has helped!