Unfit 53yr old!

[Coby2]

I’m 53 coming up to 54 and I’m so unfit! But I would really like to get fit and lose weight as I’m at risk of medical conditions I certainly do not want! I’m thinking of maybe starting couch to 5k but worried as I’m so unfit

[IannodaTruffe Mentor]

Welcome to the forum and well done on wanting to make a change.

C25k is perfect for you, but if you are very unfit you might need to start walking first to build basic stamina.

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.

[Illtryanythingonce Graduate]

I'm the same age as you, and pretty unfit when I started too! Well obviously I still am, but feel much better already. And I was still smoking when I started the program. So bad. But I'm seeing so much progress already, I'm just doing wk4 at the moment and absolutely loving it!

It starts off really gentle and builds up slowly, especially at first. Maybe just try wk1 run1 and see how you get on? You could do it walking/running on the spot indoors just to get a feel of where you're at if you need to, I did that. Run real slow and stop if you need to. Look up slow jogging, that's pretty much what I do. I'm already seeing improvements in myself, when going up stairs (I don't 'do' lifts), or walking anywhere, I've found that I can already walk faster and further than before.

Good luck with it if you do decide to give it a try. I'll happily cheer you on if you need it!

[nowster Graduate]

Depending on your current fitness level, you might want to work up to being able to walk for half an hour before you start Couch to 5K.

I started C25K at the age of 51, and had never run before, not even in school. I felt physically sick during my first attempt at C25K. I completed C25K on my third attempt.

I'm now 53 and yesterday I ran 21km (13 miles). If you'd told me that back in early 2020, I'd have laughed and said no way.

[Wavy-chick28 Graduate]

Spring chicken !! Some great advice on here which you must follow because it all makes sense. The C25K is a fabulous magic plan you just have to stick to it and believe, I’m coming up to my 1st year of running and absolutely love it, good luck come on here when you need inspiration!!

[Headspace1st]

I’m the same age as you, coming 54 in March. I sit all day at a desk and my hobbies were also sedentary. Last August i began to get a nudge about improving my health as my dad was experiencing loads of issues as a result of diabetes including losing his eyesight. That and being weighed before a day procedure at the hospital made me face up to where i could be heading if i didn't start doing something about it.

So i began walking, every day, gradually getting faster until i thought my fitness was improving, i was starting to lose weight and along with healthy eating i was feeling much better physically and mentally. Then i naturally wanted to see if i could run, so i found the couch to 5k program and just learnt gradually to build up my running every other day. I graduated at the end of November, and about two weeks later i completed my first 5K, in just about 36 minutes, a little more than the 30 mins that the programme trains you to run for, which is quite common.

Two months later and i’m still running every other day, off all my medication for inflammation and back pain and i still walk at lunch time every day as well as walk the dog in the evening. I feel better than ever before and my weight loss has continued, i now have 2.5 stone off my weight since last August and my diet is much more varied and interesting than before.

I would encourage you that you can do this if you want to. Find your own motivation and stick with the programme, it will work. If you find the early weeks difficult get walking and then come back to it and once your heart starts to get used to exercise and feel more healthy the running will get easier too and you’ll be able to do this, no problem. Just go for it!

[John_W Graduate Ambassador]

"but worried as I’m so unfit"

Couch to 5k - the clue is in the name

You are on the proverbial couch, i.e. unfit (as you emphasise!) and this program is for someone like you.

Get your shoes on and head out the front door.

Enjoy and good luck,

[timlesvagues]

In January 2019 I felt I really needed to do something about my fitness. I was 65 then and had hated running at school and all other forms of exercise that involved running. I started C25K and didn't enjoy it to start with. I had to repeat one week because I just couldn't do the workouts but got through them the second week. I finally graduated and went to my first parkrun (which I fully recommend) and in February 2020 did a 10k run. And don't worry about running 5k in 30 minutes. I never have. Just one or the other - run 5k or 30 mins.I now find, much to my surprise, that I miss running after a couple of days and, to be honest, having made the effort to get fit(ish!) I am desperate not to have to go through it all again so keep running a couple of times a week.

I did a couple of virtual 10ks during lockdown and have just done the Alzheimers Research UK project where I ran 100k before the end of January and raised over £400 which was very satisfying. I have just started training for a half marathon in June, which may or may not happen!

Anyway, you have already taken the biggest step - deciding to do something about your fitness. It is a really great programme and after the first couple of sessions you will enjoy it, even if only when you stop!

Good luck and keep posting here. Members are really supportive and always happy to answer any questions you might have or to provide encouragement if you need it.

[Belushi Graduate]

Coby2, you are in the right place, I will also be 54 soon and did C25K 4 years ago and still run 5K 3 times a week, I lost weight a couple of stone, through the program by not drinking the night before runs and of course not rewarding myself too much with cake. Start, take it steady and listen to your body.