Couch to 5k

I use a Cellerciser which I can use indoors or out on my deck year-round. It's a high-tech mini-trampoline and 10-30 min a day is enough to get you in shape or maintain without injuries, in all kinds of weather, to music or TV of your choosing. Watch some videos from Dave Hall for more info. Great for bone density too.

I did the C25K so that I could take part in parkrun, which is such a great weekly event. I started it many times, but always found my sticking point was week 4. Lo g story short, I now volunteer every week at my local parkrun, and have made such a great group of friends through it. We regularly meet up for dog walks and coffee, and if I do feel like a little jog, I go out in the week on my own. So the secondary benefits have been wonderful for me!

I started at 69 and it was brilliant! Go for it and stick at it. If at any stage you feel it's too much don't push on to the next level just stick where you feel comfortable. You'll know when you're ready to move on. Once I reached 5k I ran it 3 times a week. Had to stop when I was diagnosed with breast cancer and had a mastectomy. Picked up again when it was safe but now have had to move to a different exercise each day to get my creaky joints and muscles into action. YouTube site called Fabulous 50s offers a real range of exercises. Good luck!

Did it 5 years ago at age 56. Still going strong. I did mine with a support group which was really helpful. Do the Parkrun weekly and try to run a couple of times in the week as well.

I desperately need to get fit and really fancy running but in late 60s and with arthritic hip I don’t know wether it would be detrimental or beneficial. I work full time and try to keep as active as I can but often feel stiff and unfit .
I’d appreciate your thoughts .

Tried and conceded at first hurdle. I have a prolapse so in spite of padding up I finished up very wet. Also, no negotiation with rate at which you progress, next week the pace was being upped and as I struggled with the first week I decided no point in continuing; I could barely hit first week targets, no chance for future weeks. Felt a failure but I just couldn't do it; end of

And c25k is completely free!

Yes, 12 years ago when I was 60.
I have now completed 4 London Marathons, (the last one last October), half marathons, and many other shorter distances.
I go to parkrun whenever I can.
Rather than running full on I now follow the Jeffing method (devised by Jeff Galloway) and am able to cover greater distances with slightly less effort

I did the BBC couch2k via mobile phone app course during Covid lockdown after 40 years in office job, but was daunted starting aged 60. I was not overweight but unfit with a slight muffin top layer of fat accumulating around the midriff . I found the programme was encouraging and not too difficult to get up to 5k distance with determination. I jog on the flat rather than run, and avoid hills when I first started, and did buy decent running trainers with gel soles which minimises risk of kneed injuries from impact from running on pavement surfaces. Brookes trainers are expensive brand but are good and you can get last year's models a bit cheaper. It's worth getting 'gait' assessed if you can find a sports shop that does this.. I still run 5k at least once a week and usually twice. I do 5k parkrun each Saturday over mix of grass and tarmac trails most weeks . Have now added once a week sea swimming, occasional cycling and started tennis sessions with a beginner's group, and do feel better for it but it is an effort to make the time while working full time. When I retire, I will try to do add some resistance training with weights a couple of times a week.

Good trainers, new bra…and then all the other Lycra and gadgets you won’t be able to resist. I don’t run at present but did it, graduated and then signed up for a half marathon. I loved running even though I went through life believing I couldn’t run at all. C25K is a great way to start.

Lots of great comments and advice,thank you.Now I just need to get new trainers and a good bra!

I haven't myself - I walk my dogs 4 miles everyday - which I enjoy - but I have enjoyed watching Fern Britton share her progress on Instagram. She's done really well with it .

My daughter is the run leader for our local couch to 5 k. She loves it and regularly has in excess of 20 new starts to the course. The group members bond, encourage each other too. They turn up, no matter the weather, all ages and abilities. After achieving the 5K some carry on to park runs and many have tackled 10 k runs. My daughter is so proud of each and every one of them. Go for it. It may change your life

I did couch to 5k in 2019 best thing I ever started. I now run three times a week. Great for your mental health. The app is great. Take it slow and don't give up. Good luck.

I started C25K 5 years ago when I was age 63. I was still working full time so it too me over 6 months to complete it. I still run at least a couple of times a week and continue to be amazed that my body can actually run, albeit slowly, for 40 minutes or more. I enjoy the fact that I am fitter now than I have been fir many years, and have the energy to keep up with the grandchildren.
I would definitely recommend it and also the Health Unlocked forum where you will find lots of really helpful advice, as well as other 'older' runners

I’m keeping off 8.5 stone weight loss for three years after hearing about Bright Line Eating. I’m now 64 and am at my lowest weight for years. Only mention it in case may be helpful to anyone to have a read - I first heard about it myself on a forum on Gransnet.

Daughter age 46 did it and now has serious problem of doing too much running!

I’ve done various couch to 5k routines and my favourite is GetRunning, it works well with my own music on my iPhone.

I first tried in about 2014, just before I was 60. I always found I’d get to Week 3 and start getting trouble with my knees. Subsequently I’ve repeated Weeks 1 and 2, twice or three times, before ramping up to Week 3, so there’s a really good foundation.

I did the 5k Race For Life after a few months, ran the whole way in 29 minutes. I carried on extending my distances with a run 10k app, and did actually manage to run 10k in 62 minutes, without breaking to walk!

I run on roads and pavements as I slip more easily on grass, and I dislike bumpy, uneven going. Good socks are as vital as good running shoes - I had gait analysis done at a local sports shop.

I lost three stone that year.

Thanks for this thread. Did couch to 5k a few years ago but got an injury to my adductors along the way so had to stop. Going to try non to run as this looks quite gentle and it’s helpful to have exercises along the way to prevent injury. Good thread!

I haven’t done it but always looked with interest at it. I love walking and do a lot of it and often wondered what the other benefits of being able to run (very slowly I’m sure) 5k. Have you followed Fern Britton’s journey of c25k on instagram, it’s very interesting and inspiring.

Worked for me too. You need will power to get through it but it's worth it. I left an extra day between runs to recover and used the 'Japanese slow running' technique which is on Google. So glad I persevered. Good luck.

I dislike running but can easily run for 30 minutes…but I joined a gym and they have dance fit…45 minutes of fun aerobic exercise that makes you smile…I also do pilates..both so good for your overall health, I am 67… no longer overweight and probably fitter than I have ever been!

My Dh is doing it at the moment but may I suggest FitFans which is run by football clubs (mines Blackpool) its funded by English Football League and for local people who want to get fit and loose weight. I have just done it and lost 1 stone and DH is 3 weeks into it. Learn about diet, health and fitness and is generally run in local church halls etc. Have a look on your local football club website for FitFans.

I was told some years ago not to run as I had issues with knee pain and was seriously obese. Now I'm on the borderline between obese and overweight (lost over 5 stones) I probably could run, but choose not to. I do however walk much more than I did before.
I'm a member of a 'Simply Walk' group and walk for an hour each Friday followed by a sociable coffee. I've not been the last few weeks as I do casual work invigilating so was unavailable and I really miss it. Such a group is a good way to start.

Thanks for this thread, I`m 78 and have one new hip, one hip going, and arthritis in my feet. Encouraged by your ideas, I`ll get walking. Probably tomorrow...