New Today

[Tinhank71]

Hi, I am planning to do my first run/walk Friday I'm 51 and unfit now!! Help 🙏 🤣

[backintime Graduate]

we all started there - many on here came here because they weren't runners and wanted to change things and improve fitness.

That first run is the hardest I think, the convincing yourself to get out the door, feeling maybe a bit of embarrassment, a bit of fear or apprehension - been there, done that!

the programme works, I'm on my third time around due to different health issues and I keep coming back because it works.

One of the admins will come along and give you some guidance and links to posts.

Good luck, take it slow, even slower than you think is slow, you can always speed up later once those legs and lungs are up to it!

[Instructor57 Graduate]

Welcome to the forum and the programme!

51 ! Oh, a spring chicken 😁

I started at 63 having never run in my life!

Please have a good read through our programme guide here .

healthunlocked.com/couchto5...

It's packed with helpful information to guide you through the programme and contains links to other useful posts also .

Make sure you are well hydrated (not just a big drink the day of your run)

Keep all the runs super slow , ideally at a pace where you could hold a conversation.

And remember the after run stretches.

Most of all enjoy and have fun , come back here ant tell us how you are getting on!

Enjoy the journey!

[Jorgging]

Good luck!! I m starting today too and I will do my first run after work.

I’ve tried 3 years ago and was great but I over done it and got my knees injured.

Take it easy. Once you’ve started you will want more.

[Gthants]

Hope Run 1 was fine for you. I'm on week 4. I'm 60. Had long Covid for 3 years. Had a slipped disc. Rotator cuff injury. To me it feels as though this is going me my life back. Good luck to you!

[Cottager]

Sympathetic thoughts from someone (female, 81) who started earlier this week -

1.Try for cotton or wool clothes and socks not synthetic.

2. Run in leggings not jeans or trousers ( loose long tops can hide any flabby bits!)

3. Get light running shoes when you can. They make it much easier and if you look the part you begin to feel it.

4. Find a good supportive bra - I'm still looking.

5. Go slow and steady. Look up a brilliant video on 'Slow running'

6. Be proud that you're starting. When it's hard (it is...), think how great you'll feel when that run's over and you're closer to where you want to be.

Good luck!

[nowster Graduate in reply to Cottager]

"Try for cotton or wool clothes and socks not synthetic"

Cotton is a really bad idea in cooler weather. It feels very cold when wet.

Wool is better, but can irritate some, and gets very heavy when damp. Merino is supposed to be a good compromise.

Synthetics are best if you sweat. You do have to wash them promptly, though, to stop them from stinking.

I would never ever recommend cotton socks for running. They don't handle that sort of load well, and can cause rubbing, especially when damp.

Wool mix socks are good for hiking, less so for running.

Waterproof stuff keeps moisture out, but it also traps moisture in.

But for the beginner runner, especially in this weather, just wear what's comfortable, and don't wear too much. If you feel only a tiny bit chilly when you set off, you'll probably feel comfortable at the end of the run (and for about 10 minutes after).

[grumpyoldgirl Graduate]

Hi tinhank, well done for starting - maybe you've already done your first run by now. If you have, that's the hardest part over - getting out of the door, fighting off those mental gremlins that are telling you not to bother because [insert excuse here].

If you haven't made it out yet:

Put on something vaguely suitable (for the first run the clothes don't matter too much, you'll soon work out what suits you and what doesn't). Get some trainers on your feet (that and a decent sports bra are pretty crucial to how much you enjoy it) and off you go. Good luck!