Am I being over ambitious?

[Clare63]

Since stopping work in July, I've been keen to get and stay fit as I age. I'm 63, am developing arthritis and had a hip replacement at age 53. I have just completed run 3 week 6. Amazingly it hasn't been too awful so far but I am getting so tired doing 3 runs a week. Should I just aim for 2 each week to keep my energy levels up? I wondered what advice others my age can offer. Are other people finding that a 25 minute or longer run leaves them exhausted for the rest of the day? Thank you for any tips or advice.

[Franglaise Graduate]

Good for you....why not try taking 2 rest days between runs and see if that pattern suits you better....you have no rush to complete c25k in 9 weeks...you are retired....enjoy.

[Clare63 in reply to Franglaise]

Thank you Franglais. This seems to be the recommendation of others too.

[Speedy60 Graduate]

Yes, I'd leave extra days. I'm 59 and I always left two or three days between runs. On your rest days try yoga or swimming, or anything else that doesn't resemble running.

Take care of your nutrition: whole foods that aren't packed with sugar and salt and drink lots of water, even on rest days.

Basically, take care of yourself and listen to your body. It doesn't matter how long it takes to get to week 9. The important thing is to get there happy and healthy.

Good luck 👍

[Clare63 in reply to Speedy60]

Thank you Speedy60.

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your progress.

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

There is no problem having extra rest days if you need them.

Enjoy your journey.

[Clare63 in reply to IannodaTruffe]

Thank you for your support.

[Grannyhugs Graduate]

You will get stronger the more you do but there is no problem having an extra days rest. Are you doing strength and flex along with the running. I'm a little younger, 57, but even after my 10k last week wasnt tired or achy. Are you trying to go too fast? Drinking plenty? Good luck

[Clare63 in reply to Grannyhugs]

I'm certainly not going too fast- I just keep going, I don't care how slowly. I hope that the energy will come back the stronger my leg muscles get...

[Grannyhugs Graduate in reply to Clare63]

The main thing is for running not to be a chore, relax, rest plenty and enjoy. Good luck and happy running

[Oldjigger]

I started at 62, as a lifelong asthmatic who had never run. I lost 6 weeks due to a knee injury, but once I recovered and bought better shoes I never looked back

However, I don't have arthritis or a hip replacement. For you, I suspect extra rest days makes sense - don't be misled by the term 'week 3', think 'set 3'. Aside from that - you could try asking your GP for advice.

[Clare63 in reply to Oldjigger]

Thank you. I'm probably a little anxious that unless I follow the programme religiously I may lose my motivation. But it's good to know that others in my age group are doing this too.

[Grannyhugs Graduate in reply to Clare63]

You're doing great and not on your own. Keep posting for your cheer leaders love handing out encouraging remarks

[GoogleMe Graduate]

What else are you doing (especially as it is a busy time of year)?

Whether or not your arthritis is relevant depends very much on what sort of arthritis it is and what medication you are on. Rheumatoid arthritis and the treatments for it can cause significant fatigue.

You are now moving into a different phase of the programme and may find you settle into a more sustainable pace for your sessions and may well adapt. (People seem to assume that C25K gets progressively harder but it doesn't really work like that)

I chose to prioritise C25K for the duration of the programme and in fact after having to spend a long time to get to a complete 'Week 1' more or less ran every other day. I feel it is worth making the attempt - there's *feeling* exhausted and there's actually *being* exhausted and they are not the same thing. Sometimes we're just not used to working our bodies, other times we're genuinely on, or out over, the edge. I'm picking up hints of feeling you are old and decrepit and those are very heavy weights to drag round with you.

A 30 minute gentle run with 5 minute walk before and after 3 times a week should be achievable for most people which is why it is the aim of the programme.

However, I think it is fair to say that there are a sizeable minority of us who do find 3x a week week in week out unsustainable (for optimal wellbeing) long term *if* running isn't the only exercise we are getting - many of us will round it out with other activities, and if we are living a well rounded life generally and/or have significant other commitments, and especially if we have relevant compromising health conditions.

I would suggest playing it by ear at this stage rather than a fixed plan. It's a tricky time of year - genuinely a lot going on, your first retired winter, plenty of people become a tad hibernatory and all too willing to decide that activity is too much to ask of themselves., maybe low level bugs, lack of Vitamin D etc etc. Occasionally this is how people find out about treatable health issues they have such as anaemia.

[Clare63 in reply to GoogleMe]

Thank you for your support.

[Oldgirlruns Graduate]

Hi Clare, I started the plan at age 65 and thought I was reasonably fit though probably wasn’t. I found running every other day do-able in the early weeks but found I was happier with an extra day between runs later on in the programme and still work that way now that I’ve graduated. That’s partly so that I don’t get kn.....red and partly so that I can do other things- swim, gym etc (and generally get on with retirement!). Your runs shouldn’t tire you out for the rest of the day - try slowing down a bit to a comfortable conversational pace and stay well hydrated; hopefully that will help. Happy running!

[Clare63 in reply to Oldgirlruns]

Thanks for your support and it makes sense to spread my runs more thinly with longer rest intervals.

[Getfitok Graduate]

I’m 61, it took me 21weeks to complete. I was as proud as Punch. So long as you get there in the end it doesn’t matter how long it takes. Good luck 👣👣👣

[Clare63 in reply to Getfitok]

Thank you for the support!

[steviej99 Graduate]

Hi Clare - well done for getting this far - the long term benefits of maintaining your running will be enormous. If you are "just" tired and not in pain then you should not worry too much. It will take some months after graduating for your fitness level and strength to build up to a point where you do not tire so easily. I started on my 62nd birthday and now about 1 year after graduating am really feeling fitter and stronger. Good luck and enjoy your running

[Clare63 in reply to steviej99]

It's very helpful knowing there are others my age who are also taking on this challenge.