Week 1

[Islaevie20]

I’m new to this, never jogged before!

I’m 58 and have two knee replacements and asthma! I want to loose weight and get fitter but I struggle with the pressure on my knees and my breathing pattern!

I’ve just completed week 1!

Any tips?

[Hidden]

Well done Islaevie20 two great reasons for running, the breathing that'll come as you progress, you'll want to breathe ideally from your diaphragm, not initially easy to start off with but try practice breathing exercises it'll help, as for those knees don't overdo it, what surface are you running on, tarmac is naturally harder going that a grassy field, and shoes that provide cushioning will be a help!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

[Hidden]

Hi and welcome to the forum. Well done on completing your first week - that really is the hardest part over and done with 👍😀. You may find the following video on Japanese Slow Running useful in helping to reduce impact on your joints and to help you keep a slow and steady pace. youtube.com/watch?v=9L2b2kh...(Not working as expected?)

As for breathing, just take it slow. Ensure that you are running at a pace where you could still speak a coherent sentence 🙂 and use that as a guide.

[Islaevie20 in reply to Hidden]

Thanks, I’ll give it a try x

[Hidden in reply to Islaevie20]

You’re welcome. The Japanese slow running technique is well known on the forum and gets a lot of good press. I found it invaluable when I first started. Good luck 😉

[Islaevie20 in reply to Hidden]

1st run of 2nd week and tried the slow pace shown to n the video! I found it easier although I don’t think my jogging is much faster than my walking but I did it! Thanks 👏👏

[Hidden in reply to Islaevie20]

That’s great! It’s always lovely to hear when a recommendation has helped 😊. Do not worry at all about pace at this stage of the plan, speed is not your goal. Slow is good - embrace your inner snail 🐌 and it will help you to reach that magic 30 minute target in week 9. Here’s to many more happy runs for you 🤗🏃🏼‍♀️👍🏼

[pepecat]

Hi, Take it slowly and Go for it!! Excuse the long post. I rarely post at all.I’m (incredibly)at week 9 run 3. Completed run 2 yesterday! I’ll be 72 in January and started in July. I have had rheumatoid arthritis for many, many years and had some really rough times. I also have 2 dicky heart valves caused by this. My knees are damaged; so I ice them after every run and often need to wait 6 days or more between runs if any joints are playing up.

The treatment I have at present has made a huge difference to the pain, but has horrid side effects, including a compromised immune system.

I thought this is ‘now or never’ time and the first few runs were awful. Thought it was impossible! I’ve also put a lot of weight on with the treatment, but was determined to make the most of this ‘window’ of opportunity.

I’m on a Scottish island which presents it’s own issues with weather, hills, wind etc. I run slowly but it wasn’t until the end of week 5 that my breathing began to get into any sort of rhythm.

If I can do it . . Anybody can. I decided that I owed it to myself to get as healthy as possible during these uncertain times.

[Islaevie20 in reply to pepecat]

Thanks and we’ll done on your achievement! It’s posts like yours that inspire me to get on with it and stop moaning about my health problems! I tried a better breathing technique today but still struggling with that, I’m patient though so I know it’ll get easier!Thanks again x