I am a 60 year old man who recently “graduated” from c25k, despite doing only 3.5k in 39 mins instead of 5k. The slowest coach on the motorway and all that and I was ok with it.
But now, I have the evidence that I got tied up with trying to graduate rather than realistically assessing my fitness for purpose.
Let me explain:
At 28 to 30, I used to run with Nike teams, then I started getting episodes of atrial fibrillation during runs and my times plummeted. Then my dad died at 63, from the consequences of a failing mitral valve. At 48 I too was diagnosed with a failing mitral valve (explaining post facto the A Fib). A few months later I got endocarditis on the mitral valve and after 3 months in hospital had a mechanical valve implanted.
I still played tennis regularly until five years ago I got plantar fasciitis, first in one foot, then the other. Each foot took a year before I could play tennis again. Then I pulled a tendon in my foot playing tennis, then I got bursitis in my right hip. Bad luck? No. More likely Marfan’s Syndrome (congenitally sub standard connective tissue such as heart valves and tendons).
Either way, come 60 I was badly unfit, so started c25k to get back to speed and tennis.
It was tough, but I did it in 10 weeks, rain or shine. Carried on doing the 3 weekly runs with oneyou recommended stretches before and after, because I was aware of the tendon issues I have had.
Two days ago, however, I did the appropriate stretches at the end of my run... and have been in agony ever since: I seem to have pulled a hip muscle doing the stretches. It’s getting better, but no runs for two weeks at least.
The point of this dreary sob story amongst all the good vibes and enthusiasm is this:
Only do this program at a sensible pace for you, especially if you are, uhhmm, of a certain age and stage in life. Be realistic - not a competition, it’s a health aid to a longer and stronger life (statistically speaking). So treat it as such. To get the benefits, you need to do it for the rest of your life (not just for Christmas). So take your time. Don’t push it beyond a sensible expectation of yourself and what you can do sustainably.
I will be back on the track in two weeks time but will go back to week 6 and see how my body holds up.
That doesn’t make me a quitter, it makes me a thinker.
Oh, and a runner.
Written by
Andrew60
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Life often throws stuff at us that we would prefer that it didn't, but you have already proved you have the mettle to overcome the setbacks and you no doubt will do the same this time.
There are many a runner in their later years who still feel in their prime, especially when they "master" a new skill, such as running. This can lead to overambition which inevitably ends in injury.
The best lessons to learn ( I am a few years older than you) are to accept with good grace that our bodies will not function to the levels that they used to, that recovery and bounce back times are prolonged and that recovery is indeed possible, in many instances, with appropriately gentle progressive training.
You are not a quitter. You are older and wiser and, as for many of us, you have discovered the current limits of your body's ability to absorb stresses.
Slow and gentle progression is the way for all runners to develop. Slower and more gentle again is the way for the older runner to develop.
That's a very inspiring post from you Andrew 60, sorry about your past injuries, whenever anyone begins or have just started C25K they should read IannodaTruffe'as he calls it 'essential reading' about the course, he is thee expert here on C25K, I also advise them to keep ridgidly to the program, drink plenty of water to avoid dehydration and no running on consecutive days to avoid injury
There have been many 60+ year olds who have started the course and graduated, I just hope that it won't be long before you can run again.
Thanks for sharing your story Andrew 60. Yes you're a runner and a 'smart' one at that. If you do any of the Nike Run Club guided runs Coach Bennett is always banging on about running 'smart', noticing what's happening, slowing or stopping if necessary. I'm 66 and run smart all the time, love it! Happy running when you get back to it😊
Sorry to hear you have had health problems and injuries, but well done for not giving up. It’s clear you are not a quitter.
I am a bit younger than you, aged 54. I considered myself fit having done various exercise activities for years. I started the C25k last May when gyms were closed. I have had many an injury thinking I was fit. I am currently on the injury couch at the moment and having deep tissue massage which is very painful. Muscle pains since last November including a very painful hip.
Anyway I had just had a conversation with my husband where I said I was going to rest up until all injuries were healed and start again, at a much SLOWER pace and accept that I’m not as young as I was. Last week I did a 5k PB of 32 mins 30 sec. Really pleased but at a cost. Back at sports injury clinic tonight. It’s just not worth it.
Acceptance and common sense has become a realisation, and my competitive self has to be given a reality check. My mind might still think young but my body is not 😂
I love your post, and I am so glad you posted.
I wish you a speedy recovery and lots of enjoyable running 😊
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This 75 year old two years on 
Gremlins 😈👿 v Conscience 😇 over an old injury
50 year old, now struggling with 20 minute runs
First run as a 50 year old 👾
