I am 42F largely inactive with health anxiety but I am trying to work on both anxiety and fitness.
My resting hr is around 65-70 and usually around 100-120 walking but sometimes if I do even light activity I get palpitations and get scared and my hr will shoot up to 140. Cardiology gave me the all clear my heart was fine working at max apparently.
Worry is making it really hard to get started in the c25k as I’m not sure the best strategy. A few months ago after a couple of false starts I managed the first 2 sessions walking and jogging on the spot at home (hr under 130) and it was ok but things in my life got harder for me since then.
I was wondering if anyone has any advice or strategies to build confidence and take it slowly so I can safely exercise and maybe even…enjoy it? Should I be focusing on hr or might it be easier to take off my tracker while trying to jog?
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Obviously we can't give medical.advice, that's for your GP but if you've been given the all clear then ignore what your tracker says for now and concentrate on running really really slowly.Your heartrate doesn't seem terribly high, and wrist trackers are notorious for tracking steps hitting the pavement rather than heartrate, so run by feel.and look at the stats afterwards.
My first run of C25k my heartrate went up to 185.....I was 64 then and gasping for breath.....over time I learned to slow down and have got fitter.
Good luck, confidence will come with time if you keep with the programme......I look forward to reading your progress
Thank you so much for replying Sue and of course I wasn’t after medical advice, just looking for any experiences or tips that might help me.
It’s actually very helpful to know how your heart rate went on your first run , thanks for sharing that!
Aha yes I noticed exactly that my wrist tracker locked into my steps and not my heart the other day, that was very unhelpful of it!
Although this might sound kind of weak but I think I might have to do say half of the first run first then build up and keep doing week 1 until it feels safe and comfortable. Better than nothing right? Not sure how long it would be until I can actually run outside instead of on the spot in the safety of my home or up and down the hallway 🙃
Absolutely better than nothing, could you go outside for a walk ? Maybe don't even try running until you can comfortably walk for 30 minutes 3 times a week. The thing with running up and down your hallway is it would keep it slow for you but from my experience there's nothing like trotting along the path in the fresh air and I've run on roads, trails, a track and a treadmill, trotting along the path wins for me.
Expect to feel tired to start with, expect to ache a bit too but also expect to grin a lot, it's quite addictive this running thing.
I've just read Gentlydoesnt answer to you and there's some great advice there 😁.
Most of all have fun and you'll find your confidence build
Yeah I’m working on walking more these days (depending on anxiety and panic response) but yes making sure I do 30 mins three times a week and probably upping the speed a bit sounds like a good plan.
Your description sounds so inspiring, I’d love to be able to be out in the fresh air taking a run until I’m physically tired and have the aches to prove it
I am considering a treadmill but exactly it would be functional and not enjoyable for me I think.
Treadmills have their place, I used to get home from work after 10pm and got on the treadmill for half an hour every day, some walking some running, but if you can get outside you get the benefit of fresh air.The hardest part is getting out the door but if it was me I'd go out and if I only walked a minute then turned round and went back home it would be a start.....I'm returning from a severe illness and my first few outings were just a few minutes and then tears of joy that I could.
Speed is good but it's not important at this stage, just doing something will make you so proud of yourself .
Thanks so much for the encouragement. Yeah I’ll be working on both fronts, increasing tolerance of being outside and also tolerance to feeling my pulse racing! Whenever I do manage some activity I do feel proud of myself like you say even if it was only a min or two out there it still counts towards the goal! I live in a top floor apartment so going outside already involves a few flights of stairs as a bonus!
So sorry to hear you have been so unwell recently , I hope that your recovery is swift and smooth.
Awesome.....stairs make your legs stronger.....and thank you, I doubt I'll ever be able to run as I did but to get out and run is enough for now, I'm near the beach too which inspires me to getting out and look at the sea.Do what you can and I'm looking forward to reading about your adventures, whether you get out the door, go up and down stairs or run inside, all is achievement
Thank you I’ll try to report back with how I’m going. This seems like such a welcoming and supportive community I’m glad I joined and started a conversation. I feel more positive about this journey now.
maybe it would be a comfort if you have a friend or family member to give you a little security until you build up the confidence to take on the programme alone. When I first started I worried about similar things such as my heart rate etc and mine was going up to 180 and I’m nearing 60!. I do think it would help having someone to train with in the initial stages who can go at your pace , walk with you and offer you a bit of emotional support if need be. Good luck . I to have always suffered with anxiety and such things and feel that the running and the freedom it gives you can help you build up confidence is a great and positive energy that improves all areas of your life.
That’s a great idea! I would absolutely love it if I could find someone to go with me. I’ll see once I’m confident at least jogging inside if I can get my partner to go out with me but they are not so patient with a slow pace :/ We did do some jumping jacks together (just a few) today for confidence building. I don’t really have anyone else nearby who can go with me right now.
Thanks also for sharing your hr on the first run. Knowing a high hr can happen to others and you’re ok afterwards is great for challenging my fear that anything over value x is scary!
Well done for setting out on the C25k journey! I bet you’re going to love it.
When I started 4-5 years ago, I asked my husband to accompany me for the first couple of runs, as I was actually similarly worried about my heart. (But did not have a HRM at that point)
By the third run, I knew I could continue on my own and I have never looked back. I love running on my own now, but it was something I had to build up to. In the first year I never ran when he was not available at home and I carried a rubber armband with emergency numbers and my food allergies. (I got that from the park run website and I registered for park run at the same time)
My husband and I have at times “run together”, but he is a runner, so what that looks like is that I am jogging and he is walking. But once in a while we really enjoy doing that, as both of us running never quite works but one walking and one running does! (And who cares what it may look like).
As long as you listen to your body, and take it slow, you will probably surprise yourself!
Thanks for cheering me on it’s so nice to read about your journey and how you gained confidence.
I can understand the speed difference with your husband too but it’s nice to be able to share experiences sometimes
If I can go out and run 3 times (eventually) I hope I also have the confidence to continue. I can’t imagine I will do anything other than slow haha probably the slowest than can possibly considered a jog to begin with.
Slow is good! And I’m the queen of slow!!! I pondered about slow running once I had finished C25k, but there is some useful considerations for slow runners in there:
I think personally when I noticed my pulse returning to a more manageable amount after I’d rested for 10 mins or done the warm down exercises on here ( which I still do after every run religiously ) I felt a lot better about myself. I’ve been running now for 4 months and my pulse still goes up to 160 or more regularly !!, I don’t worry about it anymore. I did for sure in the beginning but I’m still here and to boot my resting pulse has come down to around 60-65 and it was always 80 before I started this hobby so I think it’s a good thing to try even walking is a good pastime to start with. I think the heart rate is just a sign that you’re probably going to fast , and your body isn’t used to it!. I used to go to quick and wasn’t up to it consequently my heart was going like the clappers and I was out of breath, now I’m a bit further into it I have got used to how my body is, and don’t check the watch. I ain’t out of breath even when I finish running for a fair amount of time. Good luck hope I helped a bit.
That’s so awesome it sounds like running has been great for you! Also very interesting to hear how your heart response has changed
Very good idea to not check the watch until well after recovery. The numbers might be fake anyway it seems so I like the idea to judge by how I feel. Hopefully I can do that eventually and once I’ve seen how my body responds and I survive I can stop worrying about it so much!
Yes your responses have helped I really appreciate your input
Fwiw, I've only ever run outside, and I'd been running for a year before I got a running watch. Even now I don't wear it for all my runs, let alone all the time.
I don't worry about my heartrate - if everything I read about maximum heartrates on the internet were true then I would've been dead years ago. However I find that constantly looking at data and seeking the algorithm's approval is stressful and drains all the joy out of my running. My watch doesn't have settings for taking in views, chatting to people, greeting kids building dens, doing stop-start zoomies with my dog, splooshing through mud and streams, jumping over branches, scrambling up hills, and more. All of that matters more to me than a bunch of numbers.
So unless you have a medical reason to track your heartrate I'd suggest you dump the tracker.
Thanks so much you are right - there’s so much more out there than unreliable numbers! Your runs sound so fun!
I like the watch to track my sleep mostly and to remind me to relax when I get stressed (or remind me to move from my desk). When I feel my hr get uncomfortable for me I take it off because honestly would rather not know how high it went and seeing the number feels possibly worse than the physical sensation. I’ll see if it’s easier to walk and jog, and less worrying if I just take the stupid thing off. As long as I can breathe OK and no pain I assume what I’m doing is probably fine?
No physical medical reason to monitor my hr only negative mental ones lol. Cardiology said it’s safe for me to do normal exercise.
Thanks. Yes,if you're breathing OK and not in pain, there's every chance that you're doing absolutely fine. Not least since Cardiology have already said you're good to go!
Have you read the How to run C25K post? It's here: healthunlocked.com/couchto5... It's long and there's lots to take in, but hopefully you'll also find it informative and reassuring.
I prefer not to monitor hr as is so unreliable. I trot vvvvvvv slowly, especially when I started running, even slower than walking (though am a bit faster nowadays). If you can't hold a comfortable conversation whilst running you are going too fast.When I first did C25K, I repeated each run at least once, sometimes, twice and then the whole week with no repeats, before going on to the next. This meant I really was ready to continue. Do keep to rest days, though. As the weeks went on and I felt fitter, I actually found I didn't need to repeat each run, just sometimes. I also don't see why you couldn't do half the run at first.... any way you find helps....
BTW, being outside , (in green space or coast, especially) is a mental boost in itself, so if you are able to be outside, I am sure you'd feel good. DONT worry about what people might think about how you look or being slow. You will v soon not even think about that. As Sue says, sometimes just getting out of rhe door is the hardest step. Good luck and Have Fun!
Thanks so much. It really great to hear about how people got started and how the journey isn’t linear. It makes me feel less idk pathetic if I can’t do even the first run yet!
Outside is tricky because I am for two months getting panic attacks when I go out walking even very slowly nearby my house (due to some pretty scary things that happened to me there) but I’m working on that separately. Once that is resolved I hope I can enjoy being out there again. I miss strolling through the countryside taking in the views and sunshine without fear. There is a nice route nearby that would take me by the river, or another that would go around a little nature reserve, once I’ve got my strength and courage up.
When I see people jogging even slowly sweating and out of breath in ill fitting clothes I just think good for them! At least they are doing something positive.
This week I will focus on literally getting outside the front door each day and maybe sit on the front step for a while until I feel comfortable. Very active lol. But once that’s totally fine I can start walking a bit and building up. Meanwhile I’ll be doing some things inside to try and get some activity and try to get comfortable with raising my heart rate a bit and tolerating the feeling.
I think you have your answers BM! I didn’t start running until I was 66 and am now almost 73. I didn’t check my heart rate at all in the first a couple of years; just in case it scared me!
Turns out I have a resting heart rate of 52/3 normally. I can still hit 170 max on a quick 5k(149 average over the whole run). I just went with the “if I feel ok I am ok” theme.
When I completed C25k I did decide to run longer rather than faster to start with. So I went through 10k, 10 miles and eventually HM. A three run per week pattern of 5k, maybe a short hill run and a long run has been my staple over the years.
So, it is all out there waiting for you. Keep the pace down until you find your fitness level..but in general Go Go Go Go!!!! Some people have been writing about how they got into running in the “Fun Beyond 10k” weekly chat…you might find that helpful. 🙂
Amazing, thanks for sharing it’s so great to hear that it’s not yet too late for me to gain some fitness and also nice to know I’m not the only one who gets a bit scared of heart rate numbers! Your post c25k running sounds great too. I would absolutely love to be able to run a half marathon just to prove my body can do it but I have to be realistic and I’ll accept whatever I can manage as progress.
I’ll definitely check out that section you mentioned too. Any positive stories and anecdotes are very valuable to overcome fear hurdles and see there are benefits worth working through the fear
You have to start somewhere, if you want to get active and build up your fitness levels, so start with something easy.
I ran regularly in my youth but then work got in the way and I stopped regular exercise for some decades. Took up running again in my 50s - now retired and run 5k 3 times a week. I started by using the perimeter of a football field as my guide, running the widths and walking the lengths of the pitch, then moved on to running the lengths and walking the widths, building up slowly to a point where I was running all the way round, increasing the number of circuits each week until I was achieving a non-stop 3k distance.
Don't worry if you don't run all of the time - just walk for a small section (such as an incline after you've graduated to 5k runs) to regain your composure/breath and then push again but stop immediately if you feel unwell. It really is about will power and only you can be the judge of your personal determination to succeed?
thanks! What a great idea to use a pitch as a guide for walk/run intervals! I am not especially worried about not running for long. 5metres would be more than I currently do!
I’ve not really run since I was in school where I was ok at sprinting but I used to cycle 10miles a day to commute and horse ride a fair bit so my fitness was ok but things changed and I couldn’t do those things any more.
I’m determined to try that’s for sure. Pushing myself might be challenging I might be very cautious to begin and so it will be an incremental process
Thanks for the encouragement I’ll have to just pick a day to try and not judge myself or feel bad about it if I only make it through a few mins before stopping.
Welcome to the club. If your GP is happy for you to go ahead I’d take that as a real positive ( Drs are pretty risk averse). I started my journey to try to improve my menopause symptoms which included palpitations so I understand your fear.
I started with walking and very gentle jogging as per the programme and I cannot stress enough how slow the jogging was - passed by toddlers was not uncommon. I had my phone in my hand just in case I got chest pain and needed to call 999!
I’m went round a short circuit near home which was almost completely flat (timed the mild inclines with the walks) mostly in the twilight dressed in black to keep a low profile which in hindsight was pretty stupid as nobody would see me if I had keeled over. However I didn’t collapse and slowly got fitter and more confident.
It was a long journey - much more than 9 weeks as I repeated runs when I needed to but I got there in the end and I’m still going
Being outside in the fresh air does wonders for my mental health and in turn this supports my physical health
Thanks so much for the encouragement and sharing about how you got started. I do plan to take my phone for emergency too (invested in running trainers and an arm strap thingy months ago when I was feeling enthusiastic). Very glad to hear you didn’t keel over and that you made it to the end by repeating runs
Hormonal symptoms and palpitations are no fun right? Did the running help you with that? As it happens I’m about to start low dose hrt for peri symptoms 🙃 fingers crossed that chills me out a bit and improves energy.
I do have a benign arrhythmia that started after a pretty gnarly Covid infection. I think a lot of the fear is because I was instructed not to do any sort of exercise for well over a year while I waited for the nhs to eventually investigate it, and my brain still hasn’t quite got the message that it’s now safe.
I think COVID did more damage than anyone thought. I too have some weird cardiac symptoms which have no rhyme nor reason but as I’m still alive I’ve decided to stop worrying about it. I’m find exercise energises me so if I’m feeling a bit tired and “hearty” as my kids call my palpitations I go for a gentle walk and find I feel no worse and usually a bit better!
I did take HRT for about a year but if I’m honest I didn’t feel much different although I slept a bit better so in the end I stopped deciding the benefits didn’t outweigh the risks.
If you’ve got a clean bill I would go slow and see how you get on. Nothing to lose and lots to gain. Good luck and keep us posted
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and probably upping the speed a bit sounds like a good plan.
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