Running in your 70s

[Jennyre]

I’m thinking of trying the couch to 5k programme, but I don’t see any posts from people in their 70’s. Is it a good idea? I’m pretty fit for my age as I swim and walk regularly, but I don’t want to risk injury. I don’t need to lose weight; I just want to keep fit and healthy. I belong to a health spa so I’ve got the option of using their treadmills as well as quiet roads round my village. Any advice?

[Nilsam Graduate]

Definitely give it a go. The programme encouraging people to run at their own pace and using a treadmill would reduce chance of trips on pavements. Post regularly and encourage others to join you. Good luck.

[IannodaTruffe Mentor]

Welcome to the forum.

If you read this guide to the plan healthunlocked.com/couchto5... you will see mention of an 83 year old graduate and there are many regular contributors who are in their 70s.

Running is great for bone health, mental well-being as well as general fitness.

No physical activity is free from the risk of injury, so please follow the guidance, stay nice and slow and you may transform your life.

Enjoy your journey.

[Jennyre in reply to IannodaTruffe]

Thanks. Yes I read the guide and I saw that. I would like to read posts by older people to hear of their experiences. However the option to find people similar to me doesn’t seem to bring up any people in my age group. In fact it mostly brings up younger people who are interested in weight loss, which is nothing like me. There doesn’t seem to be anyone who listed ageing well in their interests. Maybe I haven’t got the hang of how to navigate this site?

[IannodaTruffe Mentor in reply to Jennyre]

I think that feature is somewhat flawed as very many people, myself included, have never completed the details.

[Jansey]

Hi, Jennyre. I'm 70 later this year and am going to do week2, run2 this morning. My reason is to build up fitness to go skiing again. I've never been a runner. Couldn't see any enjoyment in it but my son told me the more you do it, the more you want to. He was right and following a structured programme makes you excited by the challenge of completing each run. Good luck. 🍀

[Speedy60 Graduate]

Hi, I'm a baby, at a mere 59, but I was very nervous of injuries. I was on week 4 before I found this forum whilst looking for advice on technique. I don't think I would have graduated if I hadn't. You absolutely can do this as long as you are generally healthy. My advice:

Take it slowly. Running doesn't mean sprinting around the streets like a gazelle; it just means moving forward with both feet off the floor. Look up Japanese slow running on YouTube.

Following on from that, take care of your rest days - they are non negotiable. Your body adjusts to the new stresses and gets fitter for the next run on your rest days. As we get older, that process may take longer. I always left two rest days between runs and graduated with no injuries. Like you, I swim regularly and that non impact exercise definitely helps on rest days. It doesn't matter that you don't graduate in 9 weeks, it took me 11. I've only recently started running every other day. Always consider repeating a week if you don't feel ready to move on.

Don't worry about clothing to begin with, except a good sports bra and comfortable trainers (non slip, especially in the rain). Comfortable joggers and a loose top are fine. A proper pair of running shoes is a big outlay. Everyone here will recommend them for regular running, including me, but I'd see how you get on for a few weeks first.

Read all the links and articles about technique before you start. I didn't and have no idea how I survived without injury. It wasn't until the pain in my lower back was almost stopping me from moving that I sorted out my running posture. I got all that information either here, or following links from here.

I run outdoors and have pure white hair, I know I stand out, but I just don't care (I get the impression sometimes that people are even envious). Give it a go - you have nothing to lose and everything to gain.

[Nymahchai Graduate in reply to Speedy60]

Totally agree with everything you have said! Great advice 👏

[AlMorr Ambassador Graduate]

You are already fit and healthy as I was and still am, I have gone long walks and cycled for decades but at 71 I began C25K as an extension to keep fit and healthy, I have cut down in cycling from 4 rather long bike rides a week to one shorter bike ride, hence starting C25K. and the running I now do, no harm in starting C25K at your age, 70 is the new 50, or should that be 40.

Congratulations on starting the program, I wish you luck.

[Nymahchai Graduate]

Just do it! I started at 70 and am hooked. I am now 71 and have completed week 8. I hadn’t run since I was a teen and was sporadic about sport in general apart from Pilates and yoga. I feel fitter than I’ve been for years and just love being outside in any weather !!! Go for it. 🏃‍♀️

[Oldgirlruns Graduate]

Hi Jennyre, there are loads of people over 70 who have done C25K and are now running longer distances. I started at 65 - I’m really slow but so enjoy it! I still can’t really believe I can run (well in my case it’s more of a shuffle!). So as you’re already reasonably fit, why not give it a go? As others have said- take it really slowly and stay well hydrated! The general consensus is that outside is preferable but again, lots of people stick with a treadmill- the choice is yours! You’ll be fine! And let us know how you get on!

[Jennyre]

Many thanks for all your great advice and encouragement. I’ve also had a look at the Japanese slow running video which is encouraging too. I think I need a really gentle start so I’m thinking of doing week 1 in my sitting room, on the spot with the Nintendo Wii, then week1 again on the treadmill, then week 1 again outside. Maybe this is a mad idea, but it makes it less frightening to get started.