I have started running at 54!

[crispsinasandwich]

Just that really - anyone else started late and actually enjoyed it snd carried on.

I have joined a beginners ladies group locally. Did my first run yesterday.

Congrats on getting back into running! You could check out if you have a parkrun near you - they're all over the place, usually you can find one close by. Sometimes in city parks, other times in forests or country parks, or national trust properties. They're free weekly timed 5k events, run by volunteers and open to anyone. You can run, jog, run-walk or just walk! The organisers actively celebrate that average finishing times are getting slower as it means there's wider participation from people who are walking or just getting into running, and are becoming active when they maybe haven't been before.

At my local one we get 300-400 people and there are speedy singlet wearing blokes doing it in 17 minutes, parents pushing double buggies, ladies in bright leggings chatting their way around, people with dogs, power walking types, family groups, hungover blokes who look like they might die doing a sprint finish at the end, sometimes people in fancy dress! There's always a 'tail walker' volunteer who's job it is to be the last person back, so you're never last. You just register online and print off a barcode to take with you and you can turn up whenever, you don't have to book or anything. I highly recommend it.

Could I please ask a question of experienced runners? I am a very slow runner. Any tips to get faster. Thank you

Well done on starting! First, follow the link to the health unlocked pages, loads of good stuff about pre and post run stretches, and strengthening exercises to do on days when you are not running. Great, supportive forums too.
To get faster, well don't worry about getting faster yet. First you have to get your body used to running, the program will do that, you are building strength and stamina. You should be able to hold a conversation when you are doing the running sections. If you are getting out of breath or getting a stitch, slow down. No such thing as too slow when you're doing couch to 5k. Once you've completed the program and consolidated for a few weeks, you can think about improving your speed. Some people will find they've become faster as they move through the program, others never really get fast. Patience!

Thank you

I wasn't able to do my run on Friday as my ankle was very sore.

Therefore I have done a double run today – I know it's not ideal but I feel like I need to keep up the momentum otherwise I will fall behind.

But running for so long – nearly 2 hours – I have experienced for the first time a bit of chafing due to my sports bra and my socks.

This is all new to me.

Also – could I please ask which app you ladies who run use to show where you have been. I see people positing their runs on Facebook but not sure how to do it.

Thank you

Well done OP. Try Runkeeper for an App, it's free.

But don't do double runs, it doesn't achieve anything fitness wise especially if you overdo it and hurt your joints or pull a muscle. Long distances definitely bring new issues like chafing, blisters and foot issues. Good quality socks and a very supportive sports bra are essential for anything longer.

It's a bit early for worrying about speed, just build overall stamina with regular running and speed will come. Try alternately some shorter slightly faster pace runs (even 10 ins is useful) that make you puff and where can't hold a conversation -with your current longer steady slow pace ones. This will help with your overall fitness level.

However if you really want to try some speed work, just speed up to proper out of breath pace then drop back to slow, several times. 1 min fast or even 30 secs to start with and at least 5 mins in between at slow. Also google 'fartlek' training.

You might find following a race training plan helpful, which sets out and explains the different approaches to building distance/time and speed. Some hill training also builds stamina, muscle and lung capacity too. There are loads on line - Couch to 5K is popular. I used Hal Higdon and even managed a few Half Marathons in my 40's (some years ago now sadly).

Thanks for reminding me how good running is - I must get out for frequently and stop making excuses!

Runkeeper is good, but I think the most used one is Strava.

Both have free and paid versions. Strava is good for connecting with friends, so you can see what they're doing within the app and comment or give kudos (Strava-speak for liking) and it lets you log far more types of activity than Runkeeper does.

You can export activities directly from Strava to insta, FB, Twitter, messages etc

@Gerwurtztraminer

Well done OP. Try Runkeeper for an App, it's free.

But don't do double runs, it doesn't achieve anything fitness wise especially if you overdo it and hurt your joints or pull a muscle. Long distances definitely bring new issues like chafing, blisters and foot issues. Good quality socks and a very supportive sports bra are essential for anything longer.

It's a bit early for worrying about speed, just build overall stamina with regular running and speed will come. Try alternately some shorter slightly faster pace runs (even 10 ins is useful) that make you puff and where can't hold a conversation -with your current longer steady slow pace ones. This will help with your overall fitness level.

However if you really want to try some speed work, just speed up to proper out of breath pace then drop back to slow, several times. 1 min fast or even 30 secs to start with and at least 5 mins in between at slow. Also google 'fartlek' training.

You might find following a race training plan helpful, which sets out and explains the different approaches to building distance/time and speed. Some hill training also builds stamina, muscle and lung capacity too. There are loads on line - Couch to 5K is popular. I used Hal Higdon and even managed a few Half Marathons in my 40's (some years ago now sadly).

Thanks for reminding me how good running is - I must get out for frequently and stop making excuses!

Thank you - will definitely try the shorter and getting

@Gerwurtztraminer

Well done OP. Try Runkeeper for an App, it's free.

But don't do double runs, it doesn't achieve anything fitness wise especially if you overdo it and hurt your joints or pull a muscle. Long distances definitely bring new issues like chafing, blisters and foot issues. Good quality socks and a very supportive sports bra are essential for anything longer.

It's a bit early for worrying about speed, just build overall stamina with regular running and speed will come. Try alternately some shorter slightly faster pace runs (even 10 ins is useful) that make you puff and where can't hold a conversation -with your current longer steady slow pace ones. This will help with your overall fitness level.

However if you really want to try some speed work, just speed up to proper out of breath pace then drop back to slow, several times. 1 min fast or even 30 secs to start with and at least 5 mins in between at slow. Also google 'fartlek' training.

You might find following a race training plan helpful, which sets out and explains the different approaches to building distance/time and speed. Some hill training also builds stamina, muscle and lung capacity too. There are loads on line - Couch to 5K is popular. I used Hal Higdon and even managed a few Half Marathons in my 40's (some years ago now sadly).

Thanks for reminding me how good running is - I must get out for frequently and stop making excuses!

Sorry pressed send too soon.

The shorter faster runs sound like a good idea- also I could do one after work

Will also check out the apps - thank you for all your kind words

@AuntieStella

Runkeeper is good, but I think the most used one is Strava.

Both have free and paid versions. Strava is good for connecting with friends, so you can see what they're doing within the app and comment or give kudos (Strava-speak for liking) and it lets you log far more types of activity than Runkeeper does.

You can export activities directly from Strava to insta, FB, Twitter, messages etc

Thank you - only problem with Strava is everyone knowing - I am not a great runner yet so prefer to keep it quiet -

Well done! We have a woman in my club who started late 50’s and is still going strong in their 70’s. We have a few septuagenarian runners 🙂

Can I use strava and not show on Facebook?

Thanks for your reply

You can set Strava so it doesn’t post your runs and is private

Thank you - only problem with Strava is everyone knowing - I am not a great runner yet so prefer to keep it quiet

No-one need know. You can set your runs to 'only me' or 'followers only' and runs are shared/exported to other platforms only if you share them.

I have never shared any of my runs on FB (or anywhere else), my default privacy setting is 'only me' (though I often edit a run to 'followers only')

@dangermouseisace

You can set Strava so it doesn’t post your runs and is private

Thank you

I have a friend who's just run 600km in ten days to celebrate her 60th birthday and she didn't take up running until her late 40s.

I also have a friend who ran a mountain marathon to celebrate her 80th birthday who didn't start until 43.

I know lots of park runners who started well into their 50s.

Welcome to the club you're going to love it

To help speed and injury avoidance try building in a few times a week some squats and lunges body weight exercises. Every time you put the kettle on do 10 squats etc. plus a daily 1min plank. These will really help strengthen your legs which helps with speed as well as avoid injury issues. RunDX lady on Instagram has lots of tips on how to run well Good luck enjoy the freedom running brings, I started in my mid/40s. and locally to us there’s always ladies on the C25K group who ‘graduate’ after 8wks by running parkrun with lots of support.

Vaseline or sudacream under bra straps and round feet/toes avoids sore bits on longer runs.

@Sagaz

They're building a new running track 1 min from my office and i have been wondering if i could do a lap of that track without a PE teacher yelling at me. I want to find out.

Or having to just wear a vest and big knickers whilst trying to avoid teenage boys whilst long as you pass

I've joined a lovely 0-5km women's group and it is fab. Lots of encouragement so keep going. I think I started roughly at the same time as you and feeling a bit stronger. Love that feeling when you have done a run. Have you got a good pair of trainers?

Well done! It’s that feeling of liberation and power that I love. Finding out you can do things you had never imagined doing. Keep going - you are an inspiration!

Well done. I know of people starting running in their 70s, starting in your 50s is commonplace locally.

Best thing you can do for your health especially to help prevent osteoporosis as you age

Well done and keep up the great work OP

Get yourself along to your local parkrun

As long as you can walk 5k you can go

There is a tail Walker who walks so doesn't matter how slow you it's for runners and walkers and a great event

Saturday mornings and free

Google Parkrun there will be one near you

@crispsinasandwich

Could I please ask a question of experienced runners? I am a very slow runner. Any tips to get faster. Thank you

To get faster you need to run faster

What you can do is introduce some faster runs within your normal run.

Say your effort level is 4/10

Maybe the next lamppost spring 8/10 effort then walk a minute

Then next time sprint as fast as you can for a short period then rest again

Just mix up some short burst of faster running within your runs

Then move on to reps

30 seconds hard effort 30 seconds rest x 10

1 min hard 1 mins walk x 10

And so on like that. This is called speed work and if you do that once a week then run the rest of your runs slowly you will start to get quicker