Hello graduates....I wonder if any of you can settle my inner hypochondriac, who is rearing her annoying head atm! She keeps telling me that completing 10 weeks of C25K at 70 is just too much, too fast. Her proof? Well, I'm on my sixth or seventh 30-minute consolidation run since graduating...and intend to do another three on alternate days this coming week, before increasing to 35 minutes.
But on each run - particularly today's - I spend pretty much the rest of the day absolutely knackered...to the extent of feeling a bit weak and light-headed. And my lungs feel 'hot' afterwards!
I'm sure part of the problem is I really need to be better hydrated generally, (even though my weighing machine tells me I'm at 47% water, on a green light) but that annoying little voice is telling me I'm heading for a stroke or a heart attack. "Stick to 20 minutes" she keeps telling me.
Is it safe to run as an oldie? I feel silly asking but would very much welcome the experience and wisdom of my peers!
This might not be what you want to hear but that level of fatigue is more than you’d expect after a thirty minute run. You shouldn’t be exhausted all day afterwards. Has it always been like this for you or has it got worse through the programme? Could you be coming down with something? It’s probably worth a trip to the GP to get a bit of a check over. They might be able to help out your fears about having a heart attack or stroke to rest.
It doesn’t sound like this pattern of running is suiting you very well if you’re feeling so tired. It’s always good to listen to your body and if you’re finding your current routine too much, dial it back. Shorter runs are still really good runs. Why not take an easier week, or even a week of just walks, have a conversation with your doctor and see where you are?
Thanks MisUnderstanding! I would say it's probably taking me about 4 hours to feel completely recovered after a 30-minute run. And while other people seem to be able to chat as they go, I'm breathing deeply and wordlessly the whole way round even though my pace is slow - 3.2km distance covered. Maybe I've got small lungs - is that a thing?? Are some people just not cut out to run? I'm reluctant to see a GP because I'm not convinced they have any expertise in running - my last ECG was fine, resting heart rate is normally 70-80 and regular. BP 127/82...so normal.
Having to recover for four hours afterwards sounds utterly miserable. It doesn’t mean you’re not cut out to run, only that you might need to make some adjustments to do it in a way that’s sustainable and enjoyable for you. It sounds like you’re still going a little quickly if you can’t talk in sentences as you run-the actual pace numbers don’t matter, it’s how you feel. It took a while for me to settle into a pattern of runs that suited me-sometimes it can be trial end error.
The first step I’d take though would be to rule out any little health niggles causing the exhaustion . As Oldfloss says, GPs have lots of tests available to check for things like anaemia which can make you feel tired. It’s worth that quick MOT to potentially find something you can fix.
I'm reluctant to see a GP because I'm not convinced they have any expertise in running
Well in fairness they're General Practitioners, why should they be experts in running?
By all means ask your GP or practice nurse to do a general check, maybe including blood tests. That should either reassure you or be the first step towards solutions to any issues such as anaemia or vitamin D deficiency.
But remember, too, that you're still a very new runner, and that post-C25K isn't necessarily the most fun time. The programme structure, and feeling of progression and achievement, aren't there any more. Instead, you're just having to get on with it. It's only 16 days ago that you were posting about starting week 9 and wanting to add on 15 minutes, after your experience with a running group. Now you're saying maybe you're not cut out for running. Those strike me as very polarised ways of looking at your experiences.
It doesn't have to be all feast or famine. You don't have to run every other day. If you're feeling tired, take an extra rest day. Or two. You don't have to be doing 30 minutes every time you run, let alone increasing to 35 minutes. Change your route. Do shorter runs. Run slower. Do a zoomie to the next tree or lamp-post. Do airplane arms. Sing along to YMCA and do the actions. (Yes, I have done all of these and more while out for a run.) It doesn't really matter what, as long as you're having fun and not worrying about your lung size or risk of heart attack or stroke.
Consolidation is the ideal time for discovering the sort of running that works for you. I hope you find it.
I agree absolutely with MissUnderstanding. I'd also suggest that you may be wrong about your GP. I have seen two GPs and a Consultant ear-specialist since I started C25K (and incidentally, also a dentist), all have been very positive indeed about the programme and about running in general. (I'm 61 and have suffered very badly for 3 years with long Covid.) C25K is NHS backed. And GPs will do anything to keep you well and healthy. Most people who do this programme will see their GP less often and that will free up their time to see other people.
So I would very strongly advise you DO see your GP. They may recommend tests. They may recommend you run more slowly (I'd thoroughly recommend Japanese running at the moment!), or for shorter times. They may say don't run. Whatever the response, you'll be better for it.
Yes, absolutely. You've all persuaded me to change my mind. I'm a bit anti-doctors but there are moments when I'm sure they could, as you say, run a couple of tests to see if anything's right or wrong! Thank you.
Take the advice of MissUnderstanding ... go and get checked out... I did and a few blood tests etc later, reassured that all is well.
With me.. a lot of my issues, as well documented here ( See posts on S and F )...are mental anxiety...mainly due to husband's heart attack ...and though that is something I am dealing with, I known the body at 73 is still in good condition!
You will feel better for getting it all sorted and knowing what is what. Just as MissU says too, ease back... the runs wait... I have not run for over a month... walking yes and plenty of low impact regular exercise, ( also in my posts on S and F)...also loads of breathing and relaxation stuff!
Healthy eating and great hydration every day are key...and a good night's sleep!
PS... I am not mentioning my S and F posts for any other reason than, I think they may hearten you and maybe reassure you and maybe give you some ideas for some good exercises to do whilst you ease off a bit. x
PPS
If all is well.. then yes, it is safe to run as an oldie and one of the best things that you can do... I cannot wait to feel strong enough to begin C25K..yet again!
I post there regularly, but after Mr OF's heart attack I decided to log and clock on with what I was doing, just to keep myself on track... adding in some links to exercises too... and if you check replies, there are links from other folk too and what they are doing. I ramble a bit,. but that is my style.
The strength and stamina work that many of us feel we all should be putting in on some rest days, is what keeps us running well... If you run... you have to keep all of the body in trim not just the legs... core strength is all and I feel as an older runner, even more important... as is stamina?
I would be guided by the colour of your pee rather than a scale. I expect we are all guilty of pushing too hard at times, but if you can't speak (or sing!) full sentences you are going too fast for you!
Drink well the day before you are running, that's one of the biggest lessons I learned, and this chart is a pretty good indicator, this one is Australian, but they're all very similar .
Hi maisiesgranny. Wishing you all the best for getting to a happy medium with your running journey 😊 Reading all the advice given on your post has helped me too. 60 years old and shattered at levels not experienced when I did C24K 5 years ago. Recently slowed down even more to get to the end of the programme. Might go for an MOT myself.
So glad it's helped you CredenceRainyDay. Yes, despite my reluctance I'll go and see the GP because the more I think about my post the more I realise that my running really should be easier than it is - it's always a bloody hard, slowish slog...and I get through it by sheer determination. I realise that other people seem to run 'easier' than I do. If I'm honest, I'm slightly depressed because this is the first thing to burst my running happiness bubble...and I'm feeling a bit sorry for myself. Never mind - everyone said there'd be moments like these!
Personally, I too sometimes feel wiped out after a run, but thanks to this groups advice, I now slow down my runs & enjoy it much more.
I have a terrible thing for numbers, pace, etc. But I now make myself forget any stats & numbers, run slower, enjoy it & have energy for the rest of the day!
Great advice...and really so logical!! I think I've become hung up on a 5K run I've signed up for at the end of November and it's obviously spoiling my enjoyment. I suspect my progress would be slower and more fun without it. Thanks for the benefit of your experience.
Hi, I'm 74 and started C25K at the beginning of this year. I repeated all the weeks, often more than once, had to take a couple of months out due to injury, but I finally got to the end last month and am now jogging 25 or 30 minutes three times a week. So it's been a slow progress for me but I'm comfortable with it. It takes half an hour at the most to recover, although some days my feet take longer 😂
You've had lots of good advice already, so all I can add is, if you're not confident of your GP's ability to advise you (I can say here and now that, no, your lungs are not too small, but perhaps your breathing technique needs to be improved), think about consulting a sports physio. I went to one last year and she was marvellous.
Firstly, I agree with the idea of getting checked by your GP. There may be an underlying issue that isn't even running related.Secondly, speed. Totally overrated and the gateway to all sorts of angst. When you run try saying OUT LOUD 'I can get to the end of this sentence using just one breath'. If you can't you need to slow down.
Have you tried any guided runs? A lot of us enjoy the ones on the Nike Running Club (NRC) app. It's free and you aren't obliged to use Nike gear to use it. They have a number of runs with Headspace which not only teach you about technique but also give me a real sense of wellbeing.
Consolidation is a learning process - how do I personally want to run and what do I enjoy. The more you learn the better you'll feel. NRC has a 5k plan which will help you safely and enjoyably increase your distance to 5k.
Finally, don't push too hard. Take extra rest days. Eat extra protein to help your muscles rebuild. Maybe take a multivitamin. Our older bodies need extra support but we are capable of amazing things.
All great advice. I particularly like the out loud sentence - which, spookily enough I use on my clients when I'm training/coaching them how to give better presentations or speeches, because most people breathe very badly. I never thought of applying it to myself!!!!
Hiya just seen your post and really felt the need to respond, because I would really recommend you do speak to your GP. I completely agree MissUnderstanding Oldfloss & Cmoi that the level of fatigue just doesn't sound right. I have been running for 3 years and upto a few months ago was doing really well (Im 62 by the way), Ive always kept myself fit but over the last few months I had had very similar symptoms to what you are describing. It was and still is to a certain degree absolutely taking it out of me when I run, I would start running but feel very tired very quickly and it was and still is taking me days to recover which I knew just wasn't right . Like you I got the light headedness and weakness and it got worse and worse.
Ive had blood tests and my body at the moment isn't absorbing iron very well and they are now also doing tests to check whether there is a case of an under active thyroid . I knew something wasn't right, I know my own body as Im sure you know yours, and I couldn't understand how I could run a HM a few months ago and be fine and now Im struggling with ParkRun which is only a 5km!
Please do go and talk to your GP, in nothing else it will put your mind at rest.🙏
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( See posts on S and F )...are mental anxiety...mainly due to husband's heart attack ...and though that is something I am dealing with, I known the body at 73 is still in good condition!
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