Struggling older beginner

[EmmyH]

I am 65 years old and I have a lung problem (bronchiectasis) which is fairly well controlled but I do get out of breath more easily than some. I started C25K with a group a few weeks ago and it's been great - the leaders are very encouraging and motivating, even though I am a bit slower than those younger than me. I have completed 3 weeks successfully but I'm struggling already on week 4 and looking ahead to week 5 it's a big step up for me and I cannot see any way to run for more than 5 minutes at the moment.I'm enjoying C25K now and I don't want to give up running but I think I need to progress more gradually. Any advice please?

[MissUnderstanding Administrator Graduate]

When you say you’re struggling on week 4, are you still getting through the runs? It is your breathing? You’re doing amazingly with the extra challenges bronchiectasis brings. Week 4 is actually a fairly big step up from week 3, even though if looks like the big step comes later.

If you don’t feel ready to move on, there would be absolutely nothing wrong with repeating a run, or even a week of you think that would help. You could try slowing down even more. There’s a brilliant little guide to the programme here with lots of helpful hints and tips.  Well worth a read.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping.  Most of us go too fast!healthunlocked.com/couchto5....

Really good luck to you. ❤️

[EmmyH in reply to MissUnderstanding]

I have to agree that week 4 is a step up from week 3! I have so far managed 3/5/3 but not the last 5 minutes of week 4. And I definitely can't talk while running, either. The group leaders are great and encourage me to go slowly but to repeat a week I'd have to leave the group, which would be a shame. They are very supportive. Also I have no way of using the app at the moment. It's a dilemma!

[EmmyH in reply to EmmyH]

Oh and thanks for the very useful link.

[MissUnderstanding Administrator Graduate in reply to EmmyH]

I missed this reply sorry! The local group I joined recently always have an experienced member going at the pace of the slowest runner so everyone is able to go at the right speed for them. You really shouldn’t be out of breath. That’s a miserable way to run! Could you message the group leader privately with what you’ve said here about struggling to breath and needing a bit more support to go a bit more slowly? I’d really hope they’d try hard to be accommodating. Really hope something can be worked out ❤️

[Instructor57 Graduate]

Very well done with your progress!I started at age 63 (Almost 3 years ago) as an ex smoker (Stopped nearly 26 years ago now) and had never run before in my life .

Definitely have a read of the program guide as linked to by MissUnderstanding , it full of really helpful advice to get you through the program and beyond .

My best advice would be to sloooooow down .

You may feel you are going slow but go even slower , then slow down again 😁

Run/jog at a pace where you could hold a conversation if someone was running beside you .

I realise this may be even more of a challenge with a lung problem but as all ready suggested you can always repeat runs if you need to .

Running at a conversational pace is the best way to develop your aerobic base .

Enjoy the journey!

[EmmyH in reply to Instructor57]

Thank you. I realise that I do need to slow down even more as yes, the breathing is a problem. I definitely can't hold a conversation while running for 5 minutes!

[Cmoi Graduate]

Hi! You sound like you're doing really well - congratulations!

As you say that you definitely can't talk when running, I agree with the others that you need to slow down. I'm also going to go further: you say that the group leaders are very supportive and encourage you to go slower. In that case, one of them has to run at your pace.

No ifs, no buts. Keeping up with the others simply does not matter. You matter. Come to that, their credibility also matters, and if they genuinely want you to succeed, they'll realise that having one of them accompany you individually is going to work much better than trying to push you too much and having you drop out. That would also enable you to repeat a week if necessary.

You mention that you've no way of using the app at the moment. Could you use the podcasts instead? That means you have to listen to the C25K "music" with Laura as your coach, and you don't get all the whizzy well-done messages you apparently get with the app, but it's perfectly possible to complete C25K just using the podcasts - that's how I did it.

I wish you luck in finding a solution, as you're clearly motivated and determined!

[EmmyH in reply to Cmoi]

One of the group leaders does stay back and run at my pace. She's a star! I just can't see how me needing to repeat weeks would work with the group. I'll talk with them after running tomorrow and see what they suggest.

[Cmoi Graduate in reply to EmmyH]

Regarding repeating a week if necessary, I guess it depends what the group set-up is. If it's based on "Everyone will complete C25K in 9 weeks, or drop out, because the course has a fixed finish date" then it would clearly be difficult.

If the leaders intend to offer ongoing support for new runners, then presumably they'll be committed to helping and running with them after the nine weeks of C25K, so the woman who runs with you could continue to do so. She just wouldn't be doing what was originally planned.

Don't get me wrong, I know it's not necessarily that simple, nor do I underestimate the commitment of leaders like this - I've been doing various sorts of voluntary work (though definitely not in the field of running!) for the past 40 years myself.

Hope your chat with them tomorrow goes well. Maybe even show them this thread?!

[EmmyH in reply to Cmoi]

Yes. Forward planning went well. I can stay in the group and repeat weeks as necessary as well as going slower, which I have been doing. Of course the group will split apart during the runs but we'll start as a group and debrief plus do stretches together after. Brilliant! I am enjoying running (well, slow jogging really).

[LottieMW Graduate in reply to EmmyH]

oh that’s brilliant! I’m so pleased for you!

A lot of us here started running during lockdown…so we naturally found our own pace. I know that running in a group would be difficult for me because of my slow pace…but it’s what is comfortable for me…and did eventually get me to 10k!

Embrace your inner snail! 🏃🏻‍♀️🐌🥰

Here’s a link to Japanese Slow Running…

youtu.be/9L2b2khySLE(Not working as expected?)

[Cmoi Graduate in reply to EmmyH]

That's great news, here's to you, your course leaders, and a happy and successful C25K journey!

[Chinkoflight]

Hi EmmyH, I think you must be getting better because you are on week 4! I think running in a mixed ability group would be a challenge because you can't help yourself wanting to keep up, especially as you have yet to find your personal limits and limitations. By the time I finished C25K (M70, non runner) I think I had found my speed, that is, I finished thinking I could carry on a bit further if I had to.

Think any running event, the half marathon record is faster than the marathon record, the 400m is faster than the 800m. Distance is achieved by running a bit slower.

C25K is about building fitness and endurance not speed per se.

But the key to speed eventually, is better endurance. Not surprising then that athletes run long and slow in preparation for their running season of races.

The guidance is great,, find out what works for you. BUT do enjoy it. If the group motivates you stick with it but at your pace. BUT if you feel it's not working and are at risk of giving up, perhaps try the odd run alone at your own pace and see if you enjoy that too.

Finally, if you are good for walking 5k with very short bits of running or no running at all, then pop along to your local Parkrun/Parkwalk on a Saturday morning. Easy to look up.

Run with a smile not a wince!

[EmmyH in reply to Chinkoflight]

Thanks for the advice. I aim to join our local Park Run eventually, but only when I can run more than walk!

[Chinkoflight in reply to EmmyH]

You would be surprised. Parkwalk has just started this month because there is a recognition that for all sorts of reasons people may not be up to running. There will be a dedicated Parkwalker/s wearing vests to show the way and there are tail walkers as Marshalls at every event who are always the last to finish. You can turn up registered or not and join in. Might just be worth a look and the incentive needed. No confidence needed to join in Parkrun.Whatever all the best!

[alpacagirl Graduate]

well done - you have done so well to start your running journey. I wonder if you may need to make a decision to run alone at your own pace as someone else has suggested. I have tried to run with others but have found myself struggling under the pressure to run faster than I comfortably can at 65 and being a short asthmatic female! In February I did a charity challenge to run two miles a day and my lovely daughter-in-law thought she’d encourage me by offering to do some runs with me - I really didn’t enjoy it as I tried not to hold her back -eventually telling her to run ahead and I’d see her at the end😂 On your own you are free to repeat weeks if you need to - do the group meet up at a cafe afterward - perhaps you could do your own thing and meet up then??

[alpacagirl Graduate in reply to alpacagirl]

oh sorry EmmyH - didn’t see that you have managed to come to an agreement with your running group - that’s brilliant😀