I wasn’t sure where to put this post. I spend most of my time on the Marathon forum these days, but as today marks my 5th anniversary of starting couch to 5k at age 66 I thought that it might be an idea to post here where I started out.
The impetus for starting C25k was a spinal injury which took some time to fix. As I was sitting around, getting heavier in the process, I looked for something to get me moving again once the vertebra was fixed. I just happened to notice the C25k blurb and thought “I will give it a go”. I didn’t expect to get very far. Every niggle felt like the end, I wondered whether running was really going to be a sustainable path to fitness. But, I stuck with it, and in time I passed the graduation point (that was in August 2018….I needed physio treatment for a calf injury in week 6). So sticking with it even when we have the inevitable set backs does pay off.
I took a big decision at that point; my concession to age was that I was going to focus on distance rather than pace. So the magic plan on the 10k forum came went, and I moved on from 10k through 10 miles to HM. In that time I learned to run a bit quicker too. But here is the thing, for many of we older runners there is definitely a trade off between limiting pace and avoiding injury. I discussed that with my physio this morning. I have seen quite a bit of physios over the 5 years (not as expensive as people imagine), but a lot less so in the last 12 months. Why?…because much of my long running has been at 7:00/k down to 7:30/k, and I no longer pursue pbs (well…only sometimes…nobody is perfect!)
On my build up to a third HM recently, I used the Nike Run Club HM from the free version of the NRC app. I have picked up loads of little tips which have been a big difference, mainly about pace management, running form (use of arms, head position and getting stride length right), and breathing and drinking in small frequent sips on long runs rather than gulping stuff down quickly. So my latest HM wasn’t my quickest, but it was certainly the most comfortable. My physio picked up a few calf knots I had missed on a sports massage this morning, but my use of the smooth roller and spiky massage ball has improved too….so next to zero hcalf cramps or niggles as I run along.
There are a few tricks of the trade to learn, and lots of people here who will gladly share their experiences, but given the desire to progress, whatever age we are, running might just turn out to be our thing! Many happy runs everyone !!
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Beachcomber66
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Wow, such progression. Happy runniversary and well done. I'm hoping to graduate sometime next week and I've found it pretty inspiring hearing about all the runners who have gone before me. Many of our tribulations are similar and some quite unique, but we come together on our running journey. Love your comments about pace, something I think most of us wrestle with 🏃♀️🙂
Thanks Sax64. It took a while to get my head around the fact that keeping pace under control can be a good thing. I have had one injury worth the name in 12 months, and that was down to not rolling/ using the massage ball sufficiently post run. Lesson learned!🙂
You are already a very proficient runner Shakes, especially with your partner in crime, TailChaser alongside! There must be a Shakespeare quote to cover this….if there is you will know it 🙂.
Thank you Floss 😂. Good to have sensible sagacious people around to keep me grounded! I used to be a bit like Toad with a new car!! I am now a devout convert…..maximum number of running days per year is the target! Xxx
Happy Runniversary of your c25k start Beachcomber66 , the great thing is you can celebrate your graduation again in August.
You’ve been so helpful on the forums along the way and a wicked sense of humour thrown in. I remember us doing the magic plan together as the musketeers.. so glad we got to meet you last year too.
Another 2018 runniversary! Have a great one BC, it’s amazing looking back at it isn’t it? I know physios and all the kit all add up but really it’s worth it. And you’re right, distance over speed is the way to go (as my achilles regularly tells me!).
I was seeing an osteopath and having regular back problems before I started running, and my knees would give way as I walked down the stairs. All the shoes, clothes, regular massages and visits to the physio are a small price to pay for where I could have been now, and anyway, it’s fun finding out about all these things. It would probably have been more expensive not to make a change. And we have all these brilliant fellow runners to share it with and meet up with!
Thanks TC; that is it in a nutshell. Where would we be now without running? Answer, in a materially worse place; and I would never have heard about Ernie the woman eating tortoise!
The Class of 2018 just keeps on giving, and this time it’s your turn BC! You’ve been through thick and thin, you’ve turned your physio into Saint status, and you’ve kept on going, getting stronger and more sensible with each and every run. Isn’t that right Captain?
I hope we get to meet up again, as it felt like an honour to meet you at the GSR last year. Wasn’t that a hoot? A legend? I do believe you are. 😀
😂 thanks cheeky. I would love to meet everyone again; just too complicated with the Alaska trip to navigate first. I may get to run in Vancouver on the way back though..following in hallowed footsteps.🙂
This is great to read and the perfect place to post! Very inspiring for beginners and people like me who started the programme later in life and wonder if it’s the right thing for our bodies when we get niggles, strains and for me toe blisters 😢 but it’s the best thing I ever did and it is a huge part of my life that I really enjoy. Look how far you’ve come on your running journey, I’m hoping to get to the 10 mile distance soon but sensibly 😉
10 miles is a nice distance Dendev. Regular sips of water or non fizzy sports drink as you go along makes a big difference for any run over 10k. You will get there 🙂.
Thank you Beachcomber for your super inspiring post and for the great running tips. I’m an older runner coming back from injury. I use a physio too. I like your tip about the slower pace. Thank you and happy running! 😀
I see you are using an NRC plan. They helped me a lot. I do the speed runs too, but all that means is running short distances a bit more quickly than usual. I did do a 28:17 5k a few years ago as part of a mad Park Run streak 4 years ago, but I never push that hard now. Park runs can be a big help too; people love them and I can see why.
Park Runs are great in terms of meeting really friendly runners of all ages and ability. They offer a challenge and give you a better idea of your potential. Definitely something to try.👍
Fantastic post, and encouraging to know that long distance is the way to go. I'm a similar age, started at a similar time, and also run long. We are built for stamina!I've recently been reading about running slow, in heart zone 1 or 2, and it seems to help my speed too. Happy runanniversary, long may it continue! 🏃♂️🏃♂️💨
Happy runniversary BC! You've definitely posted on the right place for me, I'm still on the IC champing at the bit to get restarted (again again!)Your post is a timely reminder that it is not too late, I can take my time and follow Floss' mantra 🐌🐌🐌
Definitely grumps. You have had lots of set backs but you keep coming back. Floss will keep you straight 🙂. I was once toyed with the idea of a snail T Shirt to explain why I was moving so slowly post one injury. Now I just don’t care and don’t feel the need to explain! 👊💪
Being of a similar vintage, you'll remember the "running in please pass" signs people used to put on their car back windows. Worth a reprise for runners? 😏
That should raise a smile from even the sourest observer; and nobody cares about them. Our daughter bought me a shirt which said something like “ If I collapse please pause my watch and then call an ambulance. 🙂
This is simply fantastic. I am very nearly 61 and have just today finished run 3 of week 5 - the first time I have run for 20 minutes in one go since I left school. After 3 years of long Covid, slipped disc, shoulder injury, I needed to do something, but that first one minute run was much harder than today's 20 minutes. It is interesting to see how people progress after C25K. Even reaching the end of this seems like a long way away, but running 3k exactly in 20 minutes was massive for me today.
That was a really good pace Gthants….in fact you may be reprimanded for breaking a C25k speed limit 😂. I hope you enjoy unwrapping the presents running has to give for years to come.
Happy Runniversary 🥳 5 years is quite something! I too have learnt to trade speed for distance. I now run deliberately slowly to cover distances. In comparison to others my times may look a bit embarrassing but I don’t care! Running slowly makes the runs more comfortable and much more enjoyable. I’m capable of running much faster than I do but I choose to enjoy the journey 😊. The NRC is full of lots of good advice too. You’ve gotta love a bit of cheesy Coach B. Congratulations and here’s wishing you many more runniversaries!
😂 Hi Frizzbom, thanks. Yes you have to pick out the golden nuggets from the cheesy bits in NRCHM, but they are certainly there to be found. My last HM was really smooth, not even a touch of cramp or muscle stiffness in the immediate aftermath. There is clearly an underlying formula which works…like C25K.
Happy Runniversary! 🎉🎉🎉 Such a great post with so much to celebrate! You’re right that we pick up all sorts of tips, tricks and knowledge that we never thought we’d need along the way. It sounds like you’ve settled into a great pattern of sustainable running that allows you to stay injury proof but still enjoy yourself. That’s a great place to be!
I’ve had a similar path-c25k, magic plan, NRC HM plan, niggles, physio, comeback stronger! It’s always lovely to read such encouraging posts from you. Let’s hope the runs continue for a long time yet! ❤️🏃♀️💪
Thanks MissU. Of course there are lots of people who, through these forums, helped and inspired me through the early stages too, and that has continued. I am so grateful to all of them.
just dropping a real quick but deep thanks for this post. It is so inspiring to read. I’m a few years behind with my running legs, so it’s always great to read about runners journeys over several years, and what differences it has made.
Hi CBDB, you are not behind, you just started later. There are lots of milestones to celebrate in their own right as you go along..lots of first times for doing different things, like unwrapping presents as you go along. Maybe I have been listening to Coach Bennett too much 😂. Sure it is good to know what lies ahead, but just progressing is a joy too. Happy running 🙂
Hi Beachcomber66,What a great story. How inspirational.
I love reading posts like yours because they inspire so many people to go out and give running a try!
What I found really interesting was your choice of getting fit after your high jump!!
Running would have been the last thing on my mind having had a back injury, all that jarring, out of interest who told you it was a good idea!
Its nice when graduates come back to the site and encourage those just starting out. We all had to start somewhere and I could not think of a more supportive group of people.
Just come back from a 10k,er taking in Liverpool cruise terminal, Pierhead and the Albert Dock.
This weekend commerates the 80th Anniversery of the Battle of the Atlantic and HMS Defender and the French Frigate Bretagne are moored at the cruise terminal what a site running past those vessels, I even stopped briefly to shout to the sailors on board welcoming them to Liverpool.
If any one out there has the time to visit Liverpool this bank holiday weekend, do come its going to be fantastic but emotional weekend and I am looking forward to paying my respects to those brave Naval and Merchant seamen who gave there lives so we can enjoy the life of freedom we enjoy now.
If any of you get the chance to come to Liverpool take a run along by the Pier head taking n the Albert Dock and The Cruise Terminal you wont be disappointed.
By the way Beachcomer66 I checked our your profile photo and I think its time you had a haircut!!
My running started 6/7 months after the fracture. It had healed completely by then and has not troubled me since (🤞).
My dad was in the Royal Navy in WW 2. He was only 13 when war broke out. Ended up on a Cruiser on Arctic Convoys then an Aircraft Carrier in the Far East: Atlantic Star, Burma Star and Arctic Star…they deserve respect as you say. 🙂
Hi Beachcomer66.Thought it approriate to send you a couple of photos from the Battle of the Atlantic commemorations in Liverpool over the weekend. The church is St Nicholas or St Nicks as we affectioately call it.
This is the seamans church almost opposite the Pier Head. You can also see the Battle of the Atlantic flag flying. The 2nd photo is of the new remeberance garden dedicated to those who lost there lives both merchant and navy seamen during the Battle of the Atlantic. Princess Anne was in attendance for the unveiling of the new memorial and gave quite an emtional speech.
Thanks to the likes of your father and mine we can enjoy the freedom we are so lucky to have. WE SHALL REMEMBER THEM
Thank you so much. Dad rarely talked about his war service, but he was asked to give a talk to school children. One asked whether he frightened. He said that everyone had their job to do, they were all in it together and there was no time for feeling scared. Our armed services are amazing. 👍
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And what an encouraging post! 🙂👍🏻👍🏻👍🏻👍🏻👍🏻
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