Complete Newbie

[2bon]

Hi all, I’m late 60’s and was never a runner. Nervous due to age and don’t even know what the exact program is. Any tips?

[AlMorr Ambassador Graduate]

Welcome to the forum and C25K.

This is a training course for people who have never ran or have been off running for a long time.

The course lasts for 9 weeks but you can take longer if you want to by repeating as many runs or week's if you wish to.

Take all the runs slowly, no running on consecutive days as that could cause a injury, don't worry about your age, many people like me only started the course after they retired, I wish you luck for your running journey with C25K.

[Poshmand]

Hello ! I’m 53 and I am just on week 3. I found the first week so hard and have given up at week one so many times.

This time I have stuck to it and although each week is a little harder I am actually now feeling so proud of myself for getting this far and can’t believe that I am actually enjoying the programme.

There is no rush with it and you can move on to the next week when you feel ready.

My tip is to persevere and try to stay motivated. Make sure you have some comfy trainers too 😃

Good luck !!

[Magellan Graduate]

Here’s my tips, which might or might not be useful, everyone is different. But these things worked for me.

Google ‘YouTube Japanese slow jogging.’ I’m not saying that’s the pace you should run at - although you can - but when I was struggling people told me “slow down!” and I really didn’t think I could go any slower. Watching that video showed me I was wrong! If you feel like you can’t possibly run any further and you’re about to walk (I think everyone feels that way at some time or other) remember that video and slow down until you’re comfortable.

You might find that you start to notice a bit of a ‘high’ after you finish each routine. This is something to do with endorphins or somesuch. Make a point of noticing it and enjoying it. There will be days when you don’t feel like getting up for a run, but remembering how good you feel afterwards can motivate you to do it anyway.

Good luck and have fun.

[Diamondshoes Graduate in reply to Magellan]

I just discovered Japanese jogging & it completely changed how I managed my run this morning. I felt comfortable running slowly whereas before I felt a bit silly. I also noticed that I wasn't hitting the ground with my heel.

[Splaj]

Welcome. I am 57 and have started this many times and have been happy to get to week 2. Because of lockdown am about start week 6! I have done this by using the advise on here, run super slow, mid foot strike, stretching after has prevented the injuries that stopped me before as has doing Pilates on the non run days. Good luck.

[Hidden]

Don't be hard on yourself and set your own personal weekly goals. If you have to repeat week that's okay,. Just keep going.

[Sweet69]

Well done on taking the plunge.

My tip is.....go as slow as you need to. I started to fast and nearly killer myself......it’s all about pace and breathing. You can add speed later. Good luck x

[Rasmus]

I'm in a similar position at 58. Started this purely as a Covid lockdown challenge, never expecting it to make me a runner. I'm on WK 4, 3rd run scheduled for Monday, and I'm still managing to do it and feeling pleased with myself. Stick to the program and pace yourself and you should be fine...good luck x

[Titwit]

Hi, I am 63 and started January 4th, I had never run before and it has taken me until now to get to week 6. I ached at first and I also have a bit of a dodgy knee but have had only a few problems with it. The aches go and the knee has stood up to it. I haven't missed any or not finished any runs but I have done all the weeks more than once, sometimes three times, I think I did one 7 times. I don't go too slow as I find that really difficult for some reason, I am by no means running fast but I can't do slow, but when I remember to slow down it is a bit easier. My friends love to tell me It is hard on your joints especially your knees, and they say I shouldn't have started it but the feeling I get when I complete a week is worth it, I feel so fit now its great. I just finished week 5 and I would never have believed that I would be able to run this far when I started, my first run I though I wa going to die. My advice is to just keep going at it, it dosen't matter how long it takes it will be worth it in the end.

Good luck keep going

[Beachcomber66 Graduate]

I started C25k 2 years ago at age 66. The idea came as I sat recovering from a fractured vertebra. I hadn’t run since my mid thirties and then only as part of another sport, such as chasing a football. The first couple of weeks were tough. There was a bit of calf and tendon pain as the tightness of years of inaction eased off, but I stuck to the programme, taking the odd day or longer off as I needed it, slipping back a couple of weeks to deal with a calf pull, but I got there; running for 30 minutes nonstop. I have built on that now; speeding up and extending distance through gradual progress rather than big leaps. So, take it slowly, and I mean really slowly, and just enjoy exploring what is possible for you.👍

[IannodaTruffe Mentor]

Welcome to the forum and well done on your possible intention.

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

and should tell you all you need to know to get started.

Enjoy your journey.

[Oldwoman65 Graduate]

Good for you for making the first step by looking into couch to 5. I started just before my 65th birthday in February. I'd never jogged before. My activity is yoga, so a different challenge. I managed to keep it up all through the winter, which was a challenge in itself. Especially when the wind was blowing me side ways😂 I completed the 9 week program about 2 weeks ago. I feel very proud of myself. For me, it's not trying to go too fast. Our family joke is I shuffle, slightly faster then walking. Give it a go. Get the first week under your belt, you'll be amazed at how good you feel. Good luck 👍

[Snodrop Graduate]

2bon go for it! ( but go really slow, I learned the hard way after a calf pull trying to go too fast). The tips on japanese slow running are great, you can definitely do it just slow and steady, keep us all informed on your progress!

[GoogleMe Graduate]

At some level it is a good idea *not* to know what the exact programme is - people tie themselves in knots worrying about it when they look ahead.

What you need to know is that it will take you gradually and manageably to the point where you can regularly and sustainably run continuously for 30 minutes (running 5K is optional, running 5K in 30 minutes not realistic for all of us, even well after graduating from the programme)

Do you have a suitable device to play the programme as you run? Lots of people now use the app on their smartphone, which means you can make your own playlist to accompany the coaching, but the podcasts are very simple and straightforward to use on a wider range of devices (My tip: don't waste time pondering whether you 'like' the music or not, that's for the couch... or after graduation) A few people have taken note of the timings and just set a timer accordingly and used that, but you don't get the coaching, most of which is useful.

[Silverfox1943 Graduate]

I started C25k 18 months ago (my previous run was at school) and finished the 9 weeks. Read the essential notes, water, breathing, and slow slow slow

The aim is to run 30 mins at first then 5k or distance comes later.

You WILL get stronger in time.

I'm now on week 2 run 3 of JuJus 10k/60min plan. I'm sure the 60mins will come before the 10k.

Just to add I was 75 when I started and will be 77 in 2 weeks.

[Madgey Graduate]

I started C25K at 58 and 2 years on I am still running. My son used to joke that he could walk faster than my running speed (which was true) but slow and steady wins the race. I am grateful that I now have running as an outdoor exercise which gets me out of the house in these strange times. I love to see and greet other runners (at a distance) even if most of them are still faster than me. Most are a lot younger than me anyway.

One word of caution - I did a parkrun shortly after completing C25K and got a bit carried away trying to keep up with other runners - this resulted in a hamstring problem which put me out of action for quite a period of time and even now I feel it niggling every so often. Listen to your body and go at your own pace always. At least you are out there🏃‍♀️.

[floresrojas]

Well I'm 30 but have been extremely unfit and never did proper sports even in school (health issues). For me it helped to repeat the weeks as much as needed until I felt I can survive something a bit more. Running 1 minute (slowly) is really doable so just repeat and enjoy (for instance go outside, look at trees, flowers, buildings) and then you might be ready for 1.5 minutes in some time (maybe 2-3 weeks) and then just see how it goes! Now I'm at week 7.

[Diamondshoes Graduate]

I am about to start wk 5. I am pushing 70 and though I've always been fit doing gym classes regularly I've never run before. I didn't much enjoy the first 3 weeks but suddenly at week 4 I got it and love it! Well done for starting and just take it slowly. Enjoy being out in the fresh air and sun!

[BlackScatCat]

I am 55. I started a year ago. I got Achilles tendinitis at first and it took me whole year to get better. My recommendation is that you get some good running shoes. Then I discovered that running on the side walk was the culprit because the driveways are not flat. I kept going back and forth between weeks 1 and 2 during that first year. Now, during covid-19, I started all over again and I am about to start week 4 run 1.

[NotPrime]

I started two years ago aged 64 and am now running regularly. Best advice I can give is follow the programme, take it steady and enjoy it. The last one is important; running becomes something you look forward to; so you keep doing it.

[Nannypops]

Take it very very slowly even at the beginning. Until you feel improved enough to pick up the pace a little.

I found it better to achieve at a slower pace than to feel like you have under achieved. Good luck.

I’m now on week 4 run 1 also this all very new to me.

I struggled a bit on this one. Once again slowed it right down and managed it. I’m definitely not a natural.

Let us know how you get on.

[2bon Graduate]

Dear all, thank you so much for all of the tips and encouragement. I took your advice and downloaded the first podcast (after looking at YouTube Japanese Jogging). My 70 year old husband and I set out this morning and completed Day one/week one. It was great! I can't thank you all enough. I know there will be days/times when it gets much harder, so it's simply slowly, slowly (or pole pole (pronounced po-lay) in Swahili which means slowly slowly).

[Fionamags Graduate]

That's fantastic 2bon! As long as you keep with the pole pole you'll do fine! There is also a free app you can download for your phone which is the same programme as the podcasts except there is no music. You can play your own music in the background and it goes quiet when the trainer speaks. If you search for nhs couch to 5k on google playstore you'll find it.

Good luck and keep posting so we can cheer you on!

[2bon Graduate in reply to Fionamags]

Thank you so much for your encouragement!

[Silverfox1943 Graduate]

Just to add to my earlier msg. I completed wk2 run 3 of juju's 10k/60min

at 12:15 49mins, and 5.62k with plenty to spare at the end.

Slow is the answer,, as last year had a few injuries which took 4-5 months to fully recover from.

[2bon Graduate in reply to Silverfox1943]

Wow! Congratulations and thank you again for your encouragement.