Hi, this is my first post. Did the wk1 runs over 10 days which wasn't too bad. Thought I'd try to do my first run of wk2 after 2 rest days. I completed the run but found it much more difficult so am thinking I need to leave 3 rest days in between. I'm thinking recovery time may be longer for us oldies?
I am doing Pilates once a week. I also warm up before runs and do stretches after.
Welcome to the forum and well done
on your progress.Listen to your body, but do the correct warmups and stretches to reduce injury risk.
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.
Thank you. 😊
Hi, what was the nature of the ‘much more difficult’?
Hi, I got out of breath earlier in the run and the muscles around my weaker knee tightened earlier.
You are probably going too fast. One of the most important things is to slow right down - much slower than you can imagine (!) - sometimes called niko niko or Japanese slow running. (The link is in the guide from IannodaT.) It helps immensely with the breathing and for many of us made running much more enjoyable. You’ll be really surprised just how fast the body adapts through the programme.
This approach also helps you to lessen the impact on your joints. Also check out the nhs knee strengthening exercises for runners.
I started out with bad knees and ankles; my partner with chronic hip pain. We’ve both seen massive improvements from running. Counterintuitive, but I think that even the impact - if handled carefully and gently - actually benefits our conditions. So I’d say you should be very optimistic about c25k, but listen very carefully to your body and just adapt as needed. If necessary, back off a bit to work with what’s right for you.
Take extra rest days between runs too. This really helps, especially when you are older. We’re currently taking 2 rest days, but I wouldn’t hesitate to take more if that was what enabled me to continue. On those days, you can always focus on the knee strengthening or do something non-impact, such as Pilates. (+The great thing is that these can be called ‘cross-training’!!)
Buddhagal often says ‘it took me x years to get here, so what’s the hurry’. It’s a wise way to go.
Best wishes... and keep posting.
Thank you very much for your advice and encouragement. 😊🏃
Congratulations on completing week 1 and run 1 of week 2 of C25K and welcome to the forum, you can repeat any runs or week's if you wish to and take a few extra days off between the runs, as long as you are happy with your running that is the main thing.Drink plenty of water the day before you run and some before you run, no running on consecutive days as that could cause a injury, keep ridgidly to the program but you can take 3 days off between the runs, a little tip, don't look ahead at future weeks or runs, wait for the instructions from your coach before you run, good luck for your running journey with C25K 😊 🏃🏾
Thank you for your advice. 😊
Welcome. If medics are happy you can run then forget your age (I started 2 months short of 74) Stick to the plan which includes at least 1 days rest inbetween. Mainly enjoy the experience because that's what will keep you going.
Thank you for your encouragement. 😊
I'm 66 and had never run before c25k. Graduated a month or so ago. Go for it Motowngirl 🙂 😄 I didnt feel the need for more than one day between runs but if it suits you ....... Remember - age is just a number. Good luck
Thank you. 🙂🙂
You should be proud of yourself. Those early weeks are some of the hardest and the fact you did WK2 Run 1 means that you can do it again and again. Take the rest days your body tells you that you need. Just make sure that 3 days rest doesn't become 4 then 5 and so on. You can do this. I know you can.
Thank you. 😊
I’m just over 50 and found those early runs absolutely gruelling 🥵 Listen to your body and do what it right for you. Reaching the goal may take longer but you’ll get there. Well done for getting started 👏🏻👏🏻 It does get easier. Promise 😊
Thank you for your encouragement. 😊
Welcome, it's good to see another over 60 is starting a new running chapter in their life. Just listen to the advice and shared tips and you too really will be able to run and enjoy it. Good luck to you🤗
Thank you. 😊
We all found the first 2 weeks hard going so don’t worry- just take it very steady- good luck 👍🏻
Thank you. 😊
Hi Motowngal,I started C25k aged 60 and it took me months to complete BUT 4 years later I run 3 times a week and absolutely love it. I wish I had started earlier in my life. Just remember that you are competing with nobody but yourself. Take it slow and steady and listen to your body.
One day something clicks and you feel amazing. I wish you all the best in your running adventure and hope you find the same pleasure I do.
Radar x
Thank you so much for taking the time to send such a lovely encouraging message. It's good to hear that you are still running and enjoying it. 😊
3 runs a week and rest days....
W7R1 done done done!
🎼starting over🎼
Newbie
Week 7 smashed it :)
