Eek

[LincsHb]

I hate running and sport of any kind other than walking or horse riding. I dodged PE at school at every given opportunity. I’m turning 52 in a few days, need to lose 8 kgs keep it off. I’m a terrible quitter, so I haven’t told anyone I’m going to start c25k because it’s added pressure they’ll all expect me to stop after a week. I’ve ordered some running shoes and joggers. As soon as they arrive, I’m starting week 1, honest

[Hidden]

Tip 1: when you start running, run SLOW. I hated running too, I ran a couple of years ago but hated it so much I stopped once it got colder. I restarted 2 months ago but am running much slower. You have to be able to say full sentences, meaning you might be able to chat with a snail. But now I run so slow, I actually like it!

G'luck!

[LincsHb in reply to Hidden]

Thank you!

[flightrisk]

Hi! I am a couple of weeks off 50 and have more than 8kg to lose ... I am not a natural sportswoman by any description! 😀

I didn’t tell anyone about starting C25K- same as ai didn’t tell anyone (including myself) when I stopped smoking 20 years ago..

I am now about to start week 7 and unbelievably ran for 25 mins non stop today ....and believe me, I really struggled to run 1min when I started in late Nov.

So, follow the plan ... GO SLOW, warm up and cool down properly and believe that you can do this, because you can. And if you aren’t telling anyone else, at least tell us on here how you are getting on .... people are very helpful and friendly here.

Good luck!!

[LincsHb in reply to flightrisk]

Thanks so much, that’s really encouraging!

[Hidden]

LincsHb don't quit on us we've got your back on this!

Read the attached link it's got advice on what to do what not to do and plenty of other info!

healthunlocked.com/couchto5...

We've all been there on that 1st run 👍

[Pete9122 Graduate]

Go for it!! 👍👍👏👏 & like everyone else has said, no slow is too slow. 👍👍 Keep us posted. Good luck☘️☘️☘️ Take care

[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.

[Speedy60 Graduate]

Running is as much a mental challenge as a physical one, so try to change that voice in your head. I know it's not easy, but if you keep telling yourself you hate running, it will become self-fulfilling. Very few people stick at doing things they hate when they don't have to! And just because you say you are 'a terrible quiter', it doesn't mean you are one. Thoughts only become true when you act them out. I always used to say I couldn't resist rubbish carbs, until I changed that view of myself and discovered I could. 🤷‍♀️

Give yourself some new phrases to say: 'I didn't like running when I was younger, but now ...' 'What I learned the last time I didn't get to the end of something is ...'

If it's possible, find someone in your life to share your journey with. Talk about running, listen to running podcasts. Post here for support and share your successes. Set yourself small targets and rewards, maybe at the end of each week. Track your progress.

There will be a day when it's tough to get your trainers on, but if you've given yourself positive mental armour, you can do this. We all believe you can.

Go you!👊

[Hidden]

Yes! Well done you, just do you walk, jog, run skip whatever it takes to keep going, we're all willing you on 👏

[nowster Graduate]

I turned 52 in October. I'd never ever run before lockdown started in 2020, especially avoiding it at school. I'd avoided most exercise (but loved walking) before that, too.

This time last year I'd be wheezing if I had to run for a bus. Yesterday I ran for 5 miles non-stop.

If you have comfy, practical shoes and warm (but not too warm) clothes, you could probably start out with Week 1's runs before your new kit arrives.

It's cold out there at the moment, but you're best kitting up as if the temperature was about 5°C warmer. When ordering kit, avoid anything with cotton in it. Cotton feels very cold when it gets damp.

And remember, slow is good. The aim is not to run 5km at the end, only to be able to jog for 30 minutes non-stop.

[Rennur Graduate]

I am 57. I started in early September and graduated at the end of November. I am planning to do a 45 minute run on Saturday having done my post graduation Consolidation (which I am really still doing in a way.) That will be the first time I should pass 5K as my average pace is just shy of 3.6K for 30 minutes. Run slowly for all of C25K otherwise you might become disheartened or worse, injured. The programme is fantastic. Don't compare yourself to others (apart from maybe the ones still left on the couch!) You will progress at your own pace during the runs and during the programme. As you do progress you will find it is less a physical chore more a mental battle. Trust the programme, but trust yourself more. You're in for a treat.

[WillsMum68 Graduate]

I started C25K as part of a running group, in January, far up north, with an absolute sadist of a leader. (Also at least two stone overweight and never having run before.) Stopped after three weeks due to a severe chest infection and felt like an absolute failure. So when I restarted I told no-one, just cracked on - and did it! Felt really proud of myself.

(Admittedly running has had to give way to walking since we got a puppy and husband is working from home, but I’ll be starting again in a couple of weeks now she’s older. I’ve lost count over the amount of times in the past few weeks I’ve watched runners, green with envy!)

You can do this! Like others have said, go slow, shuffling barely above walking pace is ideal. It WILL hurt, lungs and muscles alike, but it WILL get easier, and the sense of achievement that you will feel will outshine anything else!

Good luck! 🤞💪🐢🐌😁

[CatTheSecond Graduate]

LincsHb you could be describing me, except that I’m ten years older than you. Always hated PE at school and I have never been a runner.

I started the program in November and like others I struggled to run for a minute. Now I’m running - very slowly, but definitely running - for 28 minutes and this week I should graduate. Even more incredible, I actually look forward to going for a run! Stick with the program and don’t try to go too fast. Keep us updated!

[Frizzbomb67 Graduate]

We sound like twins 😂 but 7 months on I’m working towards 10K 😳. Hope you love it as much a me. It’s really hard to start with but don’t give up, it does get easier and more enjoyable- honest 😊

[Julio-Monkey Graduate]

Hi LincsHb,

Like everyone has also said, we have all been where you are! I started this alone, back in April, and didn’t tell anyone, as I couldn’t even run upstairs!

When I first started the programme, I really struggled running an entire minute, but trust it, because it really does work! I can now run 30 minutes (albeit slowly) easily. Speed is not important in this programme, it is about building stamina.

Since I started c25k I have lost 21lbs. I have a long way to go, but I am closer now than I was before I started.

We are all here to support you in your journey! Well done for making that first step!

I have hated running ever since school and NEVER would have used the words “running” and “enjoyment” in the same sentence! But I love it!

Good luck! And keep posting your progress!

[John_W Graduate Ambassador]

The following 2 videos should help you - good luck!

And remember - don't 'RUN' (forget 'running' - it clearly has negative associations for you. Memories of exhaustion, speed etc.).... instead, think JOG - very different!

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

and this

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[LincsHb in reply to John_W]

Thanks, those are fab videos

[SingsAndRuns Graduate]

I completed c25k a few months ago, and I'm still running 30m three times a week. I hated running. I hate it still, all the time I'm doing it. But, I noticed I was getting stronger, taller as my body stretched out, more movable if you like, not so easily out of breath. And I *do* like that!The run takes an hour from start to finish, trainers on, out the door, stretches at the end and in to the shower, and I find I can make myself do it because I like how it feels the rest of the time.

Try not to focus on the weight loss, I am losing weight but very, very slowly which suits me. If you need to do it quicker then you need to look at your diet at the same time. Running isn't great for fat weight loss and I don't want you to be disappointed, but if you adjust your food at the same time I believe you can have good results.

For me it's all about the strength...

Good luck! 😊 Keep us posted! 😊

[LincsHb in reply to SingsAndRuns]

Oh gosh I hope I don’t get taller! I’m just off 6 foot, 1 inch taller than my hubby (it’s 3 inches but he likes us to pretend it’s 1)

[sigasiga Graduate]

Great, well you've told us so now you are committed! I was hopeless at sport too and had never run anywhere until I started C25K 3 years ago, aged 66. You are just a youngster! I run about 25km a week now and have never felt fitter. Keep us posted with how you get on 🏃🏃‍♂️🏃‍♀️

[Crolla]

This sounds very much like me three years ago, but I started in April 2018, completed in 9 weeks and have been running ever since. I also didn't tell anyone (except my partner) because I didn't want that pressure. I have phases when I don't (like now because it's so cold and windy) but I've generally been running three times a week. Sometimes I still hate running, but I continue because I do feel I've achieved something and the fact I have a little bit of control over my health in these uncertain times is an added bonus. Always remember that if you have to stop for whatever reason, it doesn't mean you can't start again. Good luck!

[Hidden]

Best of luck with the program!

[Sybilw Graduate]

Well done you. I never ran - even at school, was a serial starter, non finisher aged 63 when I started. Unlike you I told EVERYONE! so I’d feel accountable. I’m now 66 and still here! Just to assure you it can be done and this community will cheer you on and pick you up as required. Looking forward to your next post - will follow you so you’d better not let me down!!

[Pogs-mum Graduate]

Good for you . Like you riding and dog walking was my thing.

Once I got beyond around week 6 really started enjoying the running . Better than that I found my breathing and core strength improved which meant that riding improved too.

I found it easier - to start with - to run after I had ridden which meant I was all warmed up.

One other great result of this is a trot up for the Vet or when long reigning or working in hand is so much easier now too.

Good luck .

[Sortofrunning Graduate]

I wish you could see me 90 lbs ago. I never ran or did anything athletic in last 20 years. I’m now an honest-to-goodness fit 57 year old woman. I started out not even being able to walk due to a car crash. Two years later, I am the most athletic person in my group of nerdy friends! Running alone isn’t what got me there but it does, I’ve learned, help with depression, weight loss and combined with weight lifting,creates body composition changes. I understand about not telling anyone. Make incremental changes to your diet to clean it up. Try to get rid of the foods that cause “inflammation.” You are starting a very rewarding journey. You will succeed and prevent or get rid of chronic diseases that are self-Inflicted. Remember that it isn’t a perfect journey that matters. It is about not giving up. I still have another 20 lbs to go before I’m at a normal BMI. I’m not perfect everyday or every week. But the long term pattern is going in the right direction. If you are having trouble, speak to a sports nutritionist. I wish you great long term success. I believe slower weight loss leads to permanent weight loss. Start slow.

[tandrageegirl Graduate]

I am 53 and started the programme secretly, ploughing up and down the local football pitch in the early mornings. I did my second run of week 7 today and am now running through the park, unbothered by being seen - something I could never have predicted.

I also find that my mental health is significantly better on days that started with a run.

Do what the programme says and take it slowly. If you are anything like me, you will find the headspace invaluable. And keep checking in here for encouragement - everyone is really friendly and very helpful.

Good luck!

[1JSM]

I am 51 and I HATED running. I do enjoy cycling but always hated running. I downloaded C25K and on 16 Nov, heist before my birthday last year, I did run 1......it was a struggle and the following day I was in pain. However I continued, ordered a pair of running shoes and I have started week 8! 28 minutes running and it's great.

[Karen59er Graduate]

LincsHb - Stick with this incredible group and post your thoughts and feelings - you'll be surprised how much this can help your mindset. I'm 59, was always dreadful at anything athletic and have bad knees and crap lungs. Week one nearly put me off but I had Sarah Millican as my coach and was also encouraged by the slow running approach - slow running is really the way to start and try to get that negative view of yourself out of your head - put it in the bin! Believe me if I can do it then anyone can - I've had a lot of problems on the way and had to take it easier and rest longer than a day, sometimes 2 or 3 in between but I am now on week 9, not running 5k, but running for 30 minutes and I'm amazed that I can achieve this. My advice is SLOW (and this may even be slower than walking - there's no shame in that). Gradually you WILL improve and you will have good days and bad days, but the good days will outnumber the bad days, and some days you will feel good and run faster, others you will feel bad and so slow down. Also, something I didn't do to start but now do every time is warm up and cool down - you really don't want to get injured and it is so important to take the time to do these moves before and after the run. All the best and keep posting - this forum is absolutely amazing - I couldn't do it without them.

[TotalNewbie1 Graduate]

Well done on starting this. You will achieve this and the weight will come off. Such a sense of achievement when you complete it 😃

[Katnap Graduate]

You're in good company! Slow and steady. Slow is better for burning off fat 😁👍

🍻🐱 N Y Katnap 🐱🍻