EH56

[Elaine0902]

Hi, new on here so thought I'd post a little about me.

I'm 64 year old female, 2 stone overweight , high cholesterol and struggling with covid restrictions giving me panic attacks.

I have very swollen, painful left knee after a fall 3 year's ago. Have started walking 2 to 3km occasionally with my husband but really need to sort my health, head and fitness out. Any advice, support would be great

[Overweightandunfit Graduate]

The best advice I can give is to go slowly - start walking and alternate slightly faster walking with slower walking at first and then build up to a (very) slow run. It's not a race and it doesn't matter how many times you repeat a run or a whole week as long as you keep moving you will slowly improve. My first week I really struggled to run for one minute and thought it was going to kill me but I got better and eventually I could run for 30 minutes at graduation. Since then I have been building up to 5K (most people can't do 5k in 30 mins at the end of week 9) and can run for 50 minutes continuously albeit I am still very slow.

Just keep going.

[Wigsy]

Assuming that the doctor has no issue with you starting the C25K, I say give it a go but as others say take it slowly but also don't give in to your inner gremlin who tells you that you're not a runner, you're too old etc push - push yourself out of your comfort zone but within reason.

Repeat weeks if you need to but equally try not to fear the step changes because they're never as bad as you fear

Take 2 days off between runs if necessary

I've just finished C25K. At no point did I find any of it easy but I plodded on, and continue to plod on.

Give it your best shot. Good luck

[IannodaTruffe Mentor]

Welcome to the forum.

I would not recommend starting C25K while you have a swollen knee. The impact is likely to exacerbate the issue. Using the strengthening exercises linked to in the guide will help build your knee strength.

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.