I have completed C25K twice before but here I am again after a one year gap from any exercise and contemplating doing it all again.
My husband died unexpectedly after a very short illness and this threw me into a very low spell. After many months of just sitting on the couch, my body is feeling horrible (weak, tired etc) and I have gained weight.
I know I would benefit from moving more. I have just started going for walks again, I walk for about an hour at a time and then feel quite fatigued for the rest of the day.
Is there anything else I could be doing to up my strength/energy in preparation for starting C25K? Or should I just take the plunge? I'm 49 and have no health problems I am aware of.
Thank you for any advice you can give! 👍
Written by
Bridgetlikessinging
Graduate
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It’s great you’ve started becoming active again. There’s often a bit of an adjustment when you start up after a while, but if the fatigue doesn’t clear, it’s worth a check at your GP’s to rule out something like anaemia as a cause. You could try some gentle exercise like yoga or Pilates which will put you in a great position to start running again. Strength reduces injury risk. Perhaps look at what you’re eating to support your body. Hydrate well.
One thing people have done to feel ready to start couch to 5k is to do it walking first, alternating between slower and brisker walking during the intervals. You could try a week or two of that approach and see. Or you could just go straight to the programme and take the running sections really gently. See how that goes.
There’s no rush and you can use a bit of trial and error to find what’s right for your body right now.
You might like to also check out the Active10 (walking) and Strength and Flex boards for some ideas and support with those aspects of your journey…
🍏So sad and sorry for the sudden loss of your husband. Grief is so hard to deal with isn’t it & is probably what is accounting for some of your feelings of tiredness although a check up may be needed if it continues. MissUnderstanding has given you some excellent advice & links. When you feel ready to take the plunge into C25K we are here ready to encourage and support you on your journey. Keep posting and let us know!
I’m very sorry for your loss that must be awful but you are here and wanting to focus on something positive so really well done. If I was coaching you I’d say just get out with app and walk it to start with. Just walk a bit faster during the “running” sections. Come back and do it again in a day or so. Just take it easy. I would also look at your nutrition. Cut back on starchy and sugary foods. Don’t use food as a reward mechanism. When you feel ready you can jog the running section but please go at walking pace or slower to start with. So many people give up because they go too fast. Good luck and please keep us posted. 👍
I am so very sorry for your loss. I don't have an advice regards running, as I am a newbie, but just wanted to say its good you are here and thinking about something positive for yourself and that on it's own is wonderful. I think this is such a welcoming group with excellent advice and support. Getting back outside for me is such a good thing regardless of the activity. Good luck.
bless u and I’m sorry for your loss x I used to love running ( could manage about 7-8 km) then lost my mum to cancer april 2021 and sad with dementia 3 months later. I stopped park running in 2019 to look after mum and again in 2021 to look after dad, had 2 bouts of covid in 2022 feb and aug and thought that was it for me.
This programme and losing the stone I gained has brought me back to life x I know my parents would be so proud of me for staying strong and doing all I can to live a healthy life and I’m sure your husband would want the same for you - give the plan a try and see, take it slow and steady listen to your body you could be amazed just like I was xx sending u love and light xx
Thankyou Penwithpink, that is so inspirational! I am sorry you have had to go through so much 💔 I also lost my mother in 2021, it's very hard isn't it. You are amazing for getting back in the saddle after so much sadness and illness battles. Thanks again for taking the time to post, it means a lot. 🙂
I too have completed C25K twice and now currently coming to the end of my third time following an injury that required me to start again. I am active in my local Parkrun and this now has a larger input of walkers having the emphasis changed in order to get people active and not to think it’s all about running. Maybe go and volunteer and take part as a park Walker. In addition they have just posted about the following app although I can’t confirm if it is any good as I am still happy with the NHS C25K app.
it might help. If you need a chat just message. I am on Week 8 Run3 or Week 9 Run 1 depending if I use a failed attempted at Week 8 Run 1, I did it with some walking.
Thankyou Papillon17, that is great advice, I have always liked the idea of walking parkrun - even once graduating I never got to 5k in 30 mins so always chickened out of parkrun as felt I would be in the way!
Never in the way walking at Parkrun is perfectly acceptable. Get your arse out there and volunteer and walk it. If your local one don’t like it come to ours at Swanley. The more the merrier. Good luck.
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