Hi team

[AJ3959]

I've been walking now 10,000 steps each day for 2 weeks I've never been a runner but I want to do it..any advice for a beginner I'm 64

[John_W Graduate Ambassador]

Yes - download the Couch to 5k app and enjoy 😎

[Annieapple Administrator Graduate]

🍏🤗Welcome to the forum and well done on all those steps!!! The most important thing you need are a good pair of trainers..vital for any runner. Go to a sports shop and get your gait measured & some advice about trainers! Read through our FAQ then give week 1 a go very slowly! You can never ever run too slowly in the beginning! You must be able to breathe normally & hold a conversation! Come back & let us know how you get on or if you have any more questions before starting!

healthunlocked.com/couchto5...

[AJ3959 in reply to Annieapple]

Thank you 🤗

[Fionamags Graduate]

Best of luck to you. You can do it if you go slowly enough!!!! Keep posting so we can cheer you on.

[Smithwb]

Hi well the 10k steps a day is a good start - I did my first run at 67 the advice I’d give is steady away don’t rush the program and you’ll get there. Good luck

[JeremiahObadiah Graduate]

Good Morning

My suggestion /advice would be to now prepare for, but don’t actually start the C25k programme.

Firstly ,just checking, are you walking a good part of that overall 10k in one block? Can you walk at a good pace for at least half an hour/40minutes easily?

My next suggestion would be to watch the Japanese slow running video to get an idea of just how slow, slow is. It is really worthwhile. It saves you starting off at an unsustainable pace and putting yourself off/injuring yourself.

Trial a few tiny slow runs, 30 seconds max on your walks (wearing appropriate trainers not walking shoes) just to get yourself in the mental and physical zone.

Once you have prepared for take off, pick your starting day… report back.

There are plenty of free short warm up videos online. I do an nhs 5 minute total body warm up before leaving the house for the 5 min walk before running.

If you need to, adjust the runs, take an extra non running day, repeat runs, whatever . The programme is really good and it does work but 9 weeks is quite a quick adjustment for a non runner . I’m competitive with myself, I felt I had to achieve in 9 weeks, giving myself shin splints in the process( despite actually running slowly) . I wish someone had told me to spread the programme out a little and slow down the increments so that I built up the stamina in a more sustainable way.

Second time through now and I rewrote the programme for myself with smaller increments and a longer overall time frame.

Take your time and enjoy it.

[AJ3959 in reply to JeremiahObadiah]

Thank you so much for the advice..The 10,000 steps is taken in 2 slots..

Like you said do a little run in between steps 30sec at first then build it up, sometimes because of my weight when I do a little run I get embarrassed because I think people are watching me...

[JeremiahObadiah Graduate in reply to AJ3959]

We all started feeling like plonkers, worrying that people were looking at us and judging us. I didn’t want to run anywhere near my house in case a neighbour saw me. Now I really don’t worry at all but it takes a few weeks and a few runs to lose the imposter syndrome feeling.

You should feel proud of yourself for making the effort.

[Colouringlover]

Welcome AJ3959 I’ve never been a runner either but I started c25k 7 wks ago and never thought I would be where I am now. My only advice for now is to take it really slow, some runs (I jog) will not be easy but take each one slow. If you can’t complete a run it’s absolutely fine just try again another day. Make sure you have comfortable trainers/clothes on and if you get into running look at getting your gait (looks at how you run and how each foot lands etc) checked at a sports shop & getting some running trainers. Happy running 😊

[Wavy-chick28 Graduate]

Slow and steady and keep to the C25K app and you will do fine!

[Yesletsgo Graduate]

Like everyone else has said you need decent running shoes, loose clothing and probably some headphones to listen to the C25K app.

Try and run on a softer surface than tarmac in the beginning, it's kinder to your sensitive older joints. Grass is perfect (or a treadmill if you like them).

Don't push yourself too hard and make sure you take a day or two or even more between runs. Your body will need time to recover after this introduction to physical activity. Build slowly on your successes, it can't be rushed.

In the beginning many of us feel self conscious. Like you I was well over 60 when I started and chose a time when there would be unlikely to be a lot of people in the park. Nowadays I don't even think about other people, I like to run and while they may see a little fat granny I know I'm a runner!!

Good luck