New to this!

[spongecat]

Hello folks!

Like millions of others I hadn't really done any running since I was at school and to be honest when I have tried it doesn't take me long to realise why I'm not keen now I'm a mature adult! However I'm now of the notion that I need to look after my cardiovascular system as well as my joints and muscles.

I'm a 62 year old female and keen on powerlifting as a hobby or "the old bat in the squat / bench rack" as some of the younger peeps at the gym call me. I don't care!

I completed W1 ok but W2 D1 &2 was awful. I just couldn't catch my breath at the end of each 90 seconds. I think I was probably going too fast, I know I was probably going too fast. Yesterday I did a lot of watching YT videos and came across "slow running" or Niko Niko Running. I tried it today and it was a revelation....I did the "prescription" without ending up like Puffing Billy and could control my breathing in such a steady manner I could probably have chatted at the same time.

OK, my question. Is this technique OK or is it "cheating" in some way. I tried using the search facility for Niko Niko but the results came back from posters who are in the more advanced stages and even from the 10k group.

I hope it's OK because I was so overjoyed when I got home from my jog in the park! Sorry for the rambling first post. x

[Instructor57 Graduate]

Welcome, and yes that technique is perfect!

The slower the better haha .

You need to build strength and stamina not speed .

That can come later should you want it too !

You should be running at a speed where you could talk without gasping for your breath.

Slow running makes faster runners 😬👍🏃

[spongecat Graduate in reply to Instructor57]

Thank you so much!

That's great news, thank you. I'm ready to embark on W3 without so much anxiety now. I guess I have to remind myself of the Aesop fable of the hare and the tortoise!

[Instructor57 Graduate in reply to spongecat]

Absolutely !

Nearly everyone who starts this (myself included) runs too fast .

When you think it's too slow , slow it down even more ! 😬

I'm sure there will be others along soon who will say the same ! .

Enjoy week 3 👍😬

[Runbird Graduate in reply to spongecat]

Or as my grandfather used to say - It's not the fastest horse that gets the furthest!

[TrishTriesRunning in reply to Instructor57]

This post and reply is great advice fo me. I’m 67 and thank God still fit, no health probs or on any meds but only started to ‘run’ In lockdown. I wish I’d started sooner but wasn’t brave enough. Thanks.

[Instructor57 Graduate in reply to TrishTriesRunning]

Same here !

Started in lockdown , I'm 63

Now on week 9 😬

[spongecat Graduate in reply to Instructor57]

So close. Good luck, you can do it! 👍🍀

[Instructor57 Graduate in reply to spongecat]

Thank you !

In just nursing an injury though which makes it a little more challenging 😐🏃

[Maz1103 Graduate]

I think after a while you find your natural pace. I am 56 and run with my 20 year old daughters who (bless them) slow down for me but I probably go a bit faster than I would on my own. I am just about to start week 9. I always know I have worked hard at the end but I can still speak full sentences and the minute I stop running I can have a normal conversation. That's how I judge it. I think your body tells you what to do or what not to do! Good luck and keep going x

[SueAppleRun Graduate]

Of course it’s ok we all had to slow down to be able to keep running for the time, and we can run and run now

[spongecat Graduate in reply to SueAppleRun]

Haha! I have images of Forrest Gump now. Running free!

[SueAppleRun Graduate in reply to spongecat]

Lol we are 64 and very slow still but can add in some sprints, i’ve always been wary of downhills creep very slowly but have noticed lately i’m a lot more sure footed there is a run we do where we walk up through a wood that’s steep walk along the top then run back down the other side, through the trees dodging brambles and nettles and jumping roots and fallen branches we love it we are like a couple of kids laughing and running through the woods

[IannodaTruffe Mentor]

Welcome to the forum and well done

on getting started.

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.

[UnfitNoMore Graduate]

Welcome,

That technique is more than OK, it’s pretty much perfect for this plan... it has you getting a brief flight stage, so the impacts are right to condition you leg muscles, you can breathe (and talk) so you’ll be in the right HR zones to get maximum aerobic benefits.

Great start... enjoy your journey.

[spongecat Graduate]

Cheers for the welcome and tips everybody. One of the trainers at the gym said I should take up running ages ago. I just scoffed and said no way. I tried many years ago and just got shin splints! No evidence of that to date but maybe the squats and deadlifts have helped to build me up. I've got my first gym session on Monday back with this trainer since lockdown began. He's not going to believe my change of heart!

[Runbird Graduate]

60 yr old female. Desk bound job. Following the laura nhs podcast my "speed" has been snail like from day one. I have sometimes found that frustrating but was always focused on going at a pace I could sustain all the way to the end . It got me to graduation so I'm all in favour of slow running. Once I graduated I alternated between Speed and Stamina from the NHS site. Fair to say still a work in progress in my quest for speed but inching my way to 165 steps a minute at the moment!

[CaptFrey Graduate]

Not at all cheating. I am a slow runner but my aim is not to race Paula Radcliffe but to just move. The programme works but take it steady it’s not a race or competition 🤗

[Jennyhare]

You're absolutely right to slow down. My advice to anyone starting out is to run as slowly as you can, because the difference between walking and running in itself is significant. With running you are literally taking your entire weight and becoming airborne. C25K focuses on time rather than pace (speed/distance) and this gently builds mental as well as physical endurance.

If you want to get technical about it, it's about staying in the area that's 60-70% of your maximum heart rate (Zone 2). The discussions on Youtube look like they're pitched at elite athletes, but this applies to everyone as without this basic insight most of us end up going to fast and plateauing. I use a heart rate monitor (cheap chest strap), but running at conversational pace, or just breathing through your nose should get you in the right area. It will seem VERY slow at first, but gradually your speed will increase. Good luck!

[spongecat Graduate in reply to Jennyhare]

Most informative. I will dig out my chest HRM and give that a whirl. Thank you 👍

[Jennyhare in reply to spongecat]

Good luck. Takes a bit of patience and research, but well worth the effort.

[Getfitordietrying Graduate]

I’m 67 and run really, really slowly and take more than one rest day if I feel I need it. The aim is to get you running continuously for 30 minutes, not how far or how fast. It’s your run, do it your way 😎. Good luck

[Ruby69 Graduate in reply to Getfitordietrying]

Love the title. Exactly how I feel. I’m 68 and need to lose 2 stone am going v v slowly. Hare and tortoise and someone already said.

[BirdersMum Graduate]

So glad to see how many of us 60+ runners there are on here! I’m 69 and graduated a few weeks ago but could only have done it by running slowly! I believe that someone of 83 has graduated, so we’re all just youngsters!

[spongecat Graduate in reply to BirdersMum]

Well said! Congratulations on your graduation.

[Erinalouisa]

Like you, I haven't run since I was a kid. I'm onto W1 run 4 as I felt I wasn't ready to hit week 2 just yet. I read your post about Niko Niko running and just completed my 4th run with a smile! Can't believe what a difference that method makes, so massive thank you for putting your findings out there.

[spongecat Graduate in reply to Erinalouisa]

That's brilliant!

Apparently Nikoniko means smilingly in Japanese. It is an odd but extremely comfortable gait, reminds me of the unique pace called "tölt" in Icelandic ponies, a sort of running walk/trot but niko niko doesn't cover as much ground! A perfect bit of music came up on my iPod during my session, the "Resurrection Shuffle" by Ashton, Gardner & Dyke, it seemed to hit the spot (oops showing my age there!).

Have a great second week, Erinalouisa. 👍