Such a relief to have managed 30 mins!

[Horribella]

W9 R1 completed - yay me! Set myself a snail’s pace after the ‘mare that was run 3 on w8. V pleased and relieved to have managed to keep going 😊. Would be nice if the aches and pains ease up as I get stronger, but I won’t bank on it!

[nowster Graduate]

Are you doing anything to warm up before you run? (In addition to the 5 minute walk)

[Horribella Graduate in reply to nowster]

Hi Nowster - yes, I am. About 10 mins warm-up using the routine on NHS C25K advice. I do stretches after the cool down walk too. I think there's arthritis involved as I get older which doesn't help, of course. I will keep on with the programme in the hope that things will be less painful given a bit more time. Also, I'm going to try a yoga class in the next few weeks, so that might help.

[Cmoi Graduate]

Hi Horribella , congratulations on completing your first 30 minute run!

Hopefully you've been lurking on the forum and have picked up tips over the past 8 weeks, but if not, it's never too late to look at the How to Run C25K guide: healthunlocked.com/couchto5... After all, this is only the start of your running!

You're not actually supposed to have aches and pains all the time, and I can promise you running's a lot more fun without them! Proper hydration, warm-ups and cooldowns, stretching, taking rest days and not pushing yourself all the time should help a lot.

Happy running!

[Horribella Graduate in reply to Cmoi]

Thanks for that, Cmoi. I will check out that guide for any tips that might help. I do the pre-5 min walk warm-up that's included on the NHS C25K guidance. So probs about 10 mins of warm up before the 5 minute walk. I'm having a rest day between runs as directed, but still feel pretty sore and stiff following each run. Suspect it's arthritis and getting older - I am 60 this year! I will keep going for now, though. Maybe it will ease up as I get stronger/more used to the running....

[Roxdog Graduate in reply to Horribella]

Well done, despite the aches and pains! I used to take the odd extra rest day, that might help? I don't want to encourage you to take your foot off the pedal, but having two day gaps now and then snd doing some yoga on those days might ease those aches! Good luck.

[Horribella Graduate in reply to Roxdog]

That's worth a try. Thanks for the tip!

[Cmoi Graduate in reply to Horribella]

Fwiw I was 59 when I started C25K and I also have a touch of arthritis, though mostly in my fingers. I was never sporty and still wouldn't say I am, it just turned out that I enjoy doing a bit of running!

As Roxdog says, you can always take an extra rest day, and it might be helpful to do some targeted exercises, for example to strengthen knees, if they're feeling ouchy. Maybe have a look at the Strength and Flex forum for some ideas: healthunlocked.com/strength...

The other thing to check out is your shoes. While you definitely don't need the latest whizziest models, if yours aren't comfortable or providing you with the right support you'll need to look at getting a more suitable pair for future running.

Getting used to things does, of course, help too!

[Horribella Graduate in reply to Cmoi]

Thanks again. I did treat myself to some new running shoes a few weeks ago and I'm happy with them. I think, as you and others say, it just might also just take a bit of time to get used to the different exercise that running is for me. I will check out the S & F forum too, though, and let myself recover for an extra day when I'm feeling really sore.

[SueAppleRun Graduate]

Those aches and pains will ease if you keep running

[Horribella Graduate in reply to SueAppleRun]

Yes, I'm hopeful that they will, given time. Thanks

[Oldfloss Administrator Graduate]

Well done you, and you have already had some great advice fromCmoi .

Do, also , please take a peek at our sister site Strength and Flex, for some really great ideas for exercises to keep your newly forming running body as free of aches and pains, as possible. The yoga is useful and some of the basic routine exercise for each part of our running body!

healthunlocked.com/strength...

I started at 65, I am 73 in a few weeks time. I have arthritis but in hands .. If you do suspect you may have arthritis in your legs and leg joints, it may be worth getting that checked, and there are some exercises in that case, which will be helpful.

The exercise you do on some of your rest days will pay dividends and if you get into a regular routine, you may find those aches and pains easing a lot as you run more

I am adding this link too.. it was written a while ago for the S and F forum, and there are loads and loads of other links, but it may give you some ideas for basic workouts..

healthunlocked.com/strength...

Do keep us posted.

[Horribella Graduate in reply to Oldfloss]

Thanks for that. I'll check out S and F for some tips.

[OldManRunning Graduate]

Congratulations Horribella on completing you first 30 min run. Well done you 🎉🏃🏃‍♂️🏃‍♀️🎉

[Sparkles22 Graduate]

that’s awesome did my first 30 mins yesterday aswell very cold

[Horribella Graduate in reply to Sparkles22]

Well done us, eh!