Hi, I'm 56, unfit and overweight. I do walk but never have done any running. I downloaded the APP last year but have just worked up to starting. So I started 3 weeks ago. I did my first 2 runs outside and then decided to get a 2nd hand treadmill which works better for me at the moment.
I'm doing my 3rd run of week 2 later today. I've been brisk walking at 3km and jogging at 5km but it's shattering and I did think I couldn't carry on but did. Is it because the speed is too much, should I just try a slower speed? I've been reading other posts and this seems to be the key and would 4km ph be better. I'm just not wanting to be pathetic.
Sorry I'm repeating lots that others have asked but I just don't want to give up.
Thanks very much Catherine
Written by
Cuffs
To view profiles and participate in discussions please or .
It's packed wit helpful information to guide you through the programme.
As for your pace I would first of all say forget about numbers , a suitable treadmill speed , or your pace if you were running outside will likely be different for everyone!
So ignore the numbers and set it at a speed where you could speak full sentences without gasping for breath!
Anything more than that is simply too fast .
It may seem counterintuitive but your best development will come by running at a conversational pace.
This is the best way to develop your aerobic base .
Faster is not better, just slow down relax and enjoy 🙂
Welcome to the forum! So glad you found us-there add loads and loads of members who have started in exactly your position and gone on to absolutely love running.
You’re spot on that slowing down is the right thing to do if you find you’re feeling exhausted. It’s a shame that treadmills don’t have the option to just hide all pace numbers. The actual speed you’re going at doesn’t matter-it’s whether you can breathe comfortably or not. Anything where you can’t talk in a full sentence is too fast and you’re better slowing down. That might feel really slow, but honestly, it’s how you’ll develop best. Our brains are often unhelpful in telling us we’re too slow to be a real runner but that’s absolute nonsense.
You might already have seen we’ve got a post with loads of helpful hints and tips….
It’s absolutely fine to ask any question though! We all love talking about running and supporting new runners as they’re starting out so there’s no need to worry about repeating something someone has asked before.
Good luck for your next run! 🏃♀️🏃♀️🏃♀️
EDIT: when I wrote there’s no need to worry about repeating things, I didn’t realise I was essentially repeating what Instructor57 was saying because we posted at the same time 😂🙈😂
Hi there!Congratulations on starting and carrying on! This is a huge step especially when you're feeling not particularly fit.
I was there too and in many ways I still am. I started the programme very overweight and I still am but my health is improving for sure.
One of the best pieces of advice I received was to slow down and then slow down some more. It's surprising how my pace has improved as a result of using this advice.
Also as a result of slowing down and even walking sometimes when I need to catch my breath I am actually enjoying running.
I haven't graduated that long ago, just two months ago to be precise so I completely remember the struggle.
As long as you keep listening to your body you will get there and even surprise yourself by going further than you expected. Hope this helps.
Hi Cuffs, your speed should be something you are comfortable with, I like to jogg and sing along to my music (poor passerbys) if I can't sing I'm going to fast, search online for "slow jogging" for an insight into running slow, my speed is not increasing but I am jogging slightly more each run. Don't forget this is supposed to be fun.🤓
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Week 3 Run 2
Week 8 Run 3 
Week 2 Run 3
Week 2 Run 1
Week 3 run 2 
