55 going on 23 and did everything wrong!

[JoeyCoops]

Hi there and thanks for this great forum. Just wanted to share my Week 1 experience with you in the hope I can prevent others doing something similar. I started Couch to 5k a few weeks back, using a treadmill. I'd bought new runners so I'd finally run out of excuses! The day after Run 1, I felt no soreness so I skipped the rest day and went straight into Run 2. Next day, same thing so I'm right back on that treadmill for Run 3 ..... except I felt so fit that instead of brisk walking between runs, I slow-jogged. So by the end of Run 3, I was telling myself I'd managed to run for 20 minutes non-stop! So what does a 55 year old woman who hasn't done much running for the last 20 years do? She signs up for Parkrun in 2 days time! Coz I must be ready, right?

It was SOOOO much harder than I expected (duh) but I figured it was because treadmill running is easier than hitting the pavement. I pushed myself to run much much further than I wanted to .... because that would speed up my fitness, right?

WRONG! The rest of that day I spent hardly moving. Or speaking. Or doing much of anything. Next day I knew I had to move, if only to loosen up my sore legs. At the end of a 3.5km walk I tried a very slow jog, just to see how it felt. Bad pain in both hips. Like right inside the joints. Oh great, I've done it now.

Next day I got back on the treadmill to attempt Week 2 Run 1. The pain in one of my hip joints was still there so I abandoned the run. Rested the whole week and then most of the following week. When I got back on yesterday, I felt like I was starting from scratch again.

Moral of the story? The experts who devised Couch to 5k know what they're doing. So when they say rest in between run days, it's for a very good reason. And even if you're 55 on the outside and 23 on the inside like I am, painful as it might be to tell yourself this ..... your body ain't what it used to be!

My time for the 5k Parkrun you all ask??? 35:50. I won't be getting anywhere near that for many weeks! Not worth getting injured!

Thanks for listening and apologies for long post. Happy running (and resting) to you all!!!

[AlMorr Ambassador Graduate]

Lessons learnt, 35.50 is a very good time considering that you only have done week 1 of C25K, no more parkruns until you have at least completed week 5, this time you will keep to the program with rest days as well.

[Oldfloss Administrator Graduate in reply to AlMorr]

Not such a good time though, if you are pushing and in agony afterwards...and left with a residual pain also.

We recommend the FAQ post for very good reasons..

Fortunately the lesson has been learned, sadly, the hard way.

[Hidden]

It is great to have such zest for life but what's the rush? Read the guide and follow the programme and you will get a running habit that keep you going for years. Dash off like a fool and things are bound to go wrong, as you have learned. Enjoy the next 9 weeks

[Oldfloss Administrator Graduate]

All of which is why...reading our FAQ post for new runners...before...you begin...is essential.

The sad tales of folk who have done such as you have, and come off much much worse are many.

mrrun tells an extremely cautionary tale!

But you have learned your lesson..so very well done...now...steady and slow...take the rest days and head across to the Strength and Flex forum for some exercise links for some of your rest days.

Non impact exercise on some rest days is incredibly useful. Just not running.

On you go...and enjoy!

[Buddy34 Graduate]

Your post will warn others of why rest days are so important and why the plan should be followed.

So yes start again follow each run as instructed, have every single rest day and remember to stretch after EVERY run.

Good luck 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on your learning experience........it is not uncommon.

I think the important lesson to learn is that we are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits. So I can only recommend that you start at Week 1 Run 1 and follow the plan.

Our advice is based on good science, experience and the current received wisdoms currently prevailing in the world of running knowledge.

For new runners, this is distilled into this guide to C25k healthunlocked.com/couchto5...

It takes time to condition your body to running, even if you are otherwise fit. The impact has effects on your body which have to be respected and taken into account, otherwise injury is almost inevitable.

Take care and enjoy your journey

[SueAppleRun Graduate]

Oh what a hard lesson to learn, take it easy and slow down a bit, run outside when you can and enjoy the benefits

[Debston Graduate]

Oh, JoeyCoops, you have made the case for respecting the rest days so eloquently! Good on you for getting back on it (slowly and steadily) and not giving up. You will get back to Parkrun eventually and you will hopefully enjoy it so much more when you have really built up your runner's legs. Good luck with it all and keep posting on here, we'll all be cheering you on. ☺

[Leosmit Graduate]

Hope you don’t mind, actually found that very amusing! Poor you - hope you get back to yourself soon. I’m just finished week 6, I’ve taken at least two or three days in between each as I worried about hurting my already sore hip. Hasn’t been sore since I started the programme. Do the programme as instructed and keep us posted!

[Thisoneistrying Graduate]

Well done for being so honest. I just graduated today. Follow the programme and you'll be graduating before you know it x

[JoeyCoops]

Thank you everyone for your replies. I'm feeling the love! And yes Leosmit .... I was having a good laugh at myself, despite the serious underlying issue🤪. Helenwheels I wasn't intentionally rushing through the program .... I honestly thought my body was coping (muscle memory from my running days a few decades back?) haha. Now that I see that that wasn't the case, I'm looking forward to taking it slowly and keeping it going! I appreciate very much the feedback you've all given me and I'll definitely be back here for more over the next 9 weeks!