New! Just starting.: At 73, and having had a bad... - Couch to 5K

Couch to 5K

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New! Just starting.

13 Replies

At 73, and having had a bad back injury, which I’ve supported by walking, have decided to try C25k. Any advice?

13 Replies
AlMorr profile image
AlMorrAmbassadorGraduate

Congratulations on going to start C25K, however, I wouldn't advise you to run until your back injury has healed.

in reply to AlMorr

Thanks for the advice. Sadly not possible. Back injury serious and long term, and l’m determined to try..

IannodaTruffe profile image
IannodaTruffeMentor

Welcome to the forum and well done on your decision.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

in reply to IannodaTruffe

Really appreciated your advice. Having read it, there’s a lot of good things to digest.

SandraY1 profile image
SandraY1Graduate

Welcome and I would suggest Japanese slow running 🏃‍♂️. Have a look on YouTube for the video. Low impact for someone with back injury.

in reply to SandraY1

Thanks for the advice. Will be searching for the video tonight before my run tomorrow morning. Did 3 runs in the first week with longer breaks in between each one because of my age, and then a friend wanted me to train with him so I started again: looking forward to tomorrow morning!

in reply to SandraY1

Thoroughly enjoyed listening to and watching the advice. Once I complete C25k I can see it becoming part of my everyday routine.

SueAppleRun profile image
SueAppleRunGraduate

Go very slow and get checked out by your doctor before you try and run

in reply to SueAppleRun

Thanks for the advice. I’ll go slow like the proverbial tortoise!

Hanzy profile image
HanzyGraduate

I have arthritis in spine hips knees and hands, crushed 2 vertebrae in 70s, I am 60 and have managed to get to wk7 run 3, slow and steady, referred to as a shuffle, is the key, I have to adjust my posture when back starts to play up I tend to lean forward, if pain I slow down and try to keep moving, I was bed ridden 20 years ago with back and now juffling so it is possible. Good luck tomorrow

in reply to Hanzy

Thinking about your advice while running this morning, Hanzie. Didn’t go as slow as I intended to. My training partner said we were doing about the equivalent of 10 minutes 15 seconds a mile.

Looking forward to the next run, Monday morning, keenly now!

Hanzy profile image
HanzyGraduate in reply to

Well done, Glad you managed, at least you know if you need to you can slow if you need to without being a failure

Now that’s positive motivation, Hanzy! THANKS! I’ll be shuffling tomorrow and my training partner won’t know what’s hit him.

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