Question about starting to run aged 57

[sheepdreams]

Hi mumsnetters

I have been thinking about starting to run to increase my fitness levels and improve my mental health but wondered if starting at the age of 57 is to old?

I regularly walk at least 10,000 steps daily effortlessly. I do occasionally get some painful twinges in my knee usually if I am carrying a weight gain.

There are some great places I could run where I live so lucky in that respect.

I am aware of the various apps I could use to help me but more interested in others experiences who have done this around my age. How did you find it? Did you feel more physically fit? Other benefits? What equipment would I need to start running?

Would really appreciate hearing from others

Google over 50s running and you will see you are not alone!

Start with couch to 5K and get some decent running trainers. From a proper running shop with gait analysis etc. don’t be tempted to just wear your pumps while you’re starting out, your knees won’t thank you!

I did couch to 5k in the summer and now do 5k three times a week. I really recommend it for both the physical and mental benefits. No major injuries so far, make sure you stretch / warm up and down, - I bought decent NIKE trainers and light weight breathable tops from Sainsbury’s/ M&S.as I do get hot. I’m 56 and would really recommend running to you.

Do it!
I started running at 51 and ran the London Marathon in October.
Get your gait analysis done , start C25k and have fun!
To me it's not about speed which is why I've come to love trail running and will be entering for my first Ultra this year.
There's some amazing running groups on FB for over 50s and running with the menopause. They are full of supportive women.

Great idea. But whatever you do, I would go see a physio to check your knees are up to it, and get exercises to strengthen if necessary. I buggered up my knees running and it’s a PITA.

Early 50s been running for 10 years. You’re definitely not too old, it’s very much a ‘middle aged lady’ hobby. Men take up cycling women go running.
You absolutely need proper running trainers and a good running bra. Clothes is a very personal thing, I know people wearing jackets in July and others in shorts and vests in January. I run a bit warm these days, so less is more for me.

Couch to 5k is a great place to start.
Stretching and warming up are essential as you get older. Every injury I’ve ever had is when I neglect the warm up and post run stretching.
Also check out your local parkrun, it’s the absolutely best way to spend Saturday morning.

I started via couch25k at around your age & fitness. Now 63. Don't tend to run more than about 3-4k and never more than 2x a week but that is definitely worthwhile for me and it's oddly enjoyable. (I find if I try to go more often the runs actually feel harder and less fun. And sometimes I don't go for weeks eg in summer if I am swimming regularly, as I haven't time. But pick it up again happily in autumn) Second the advice re shoes and bras; I don't personally stretch after running (seems to aggravate Achilles tendon for me) but I do do yoga (albeit only once a week) So all in all - would recommend, definitely worthwhile even at my minimal level.

Started C25K at 51 this year. I’ve always had knee/hip twinges when trying to run before, and suffered with plantar fasciitis for years, but the gradual build up of the programme made a huge difference and I can now run 5K and only feel a bit achy afterwards, no injuries at all. I find that warming up plus the 5 min fast walking to start, and then spending about 10-15 mins stretching afterwards really help. Plus I try to run on soft ground rather than road/pavements. Good luck!

c25k
get yourself a good bra & shoes.
don't need to be expensive to start with. decathlon has decent trainers and bras for not much £.

good luck and have fun.

I did it with my teens in the first lock down and am still running.

You’re not too old at all! Start slowly and build up the distance. You don’t have to run fast to benefit. In fact running at a slower pace is very good for building endurance and losing weight if that is a goal. A lot of people spend too much time training at a moderate pace and end up injured or frustrated they aren’t getting faster and give up.

I started at 48 (10 years ago) and it's really helped with energy levels, general fitness, friendship group etc, but make sure you have decent running shoes. If you can, go to a specialist supplier who will analyse your gait and fit them to you. They make all the difference.

From experience, when you start running in your 50s, run more slowly than you think you should be running, a slow jog is good. Stretch well afterwards and leave two days between runs for your muscles to recover.

I am quite a bit younger than you but have various autoimmune issues which makes my body older than it’s years. I tried couch to 5k and found by week 3/4 my knees were really, really painful. I just wanted to say be kind to yourself and listen to your body and if you start to have pain, rest and repeat some weeks of the couch to 5k if you’re going to do that. You don’t need to follow it literally week by week. It took me 6 weeks to move from week 3-4.

I'm 56 and joined a running group a couple of years ago having never run before. The name Let's Run Girls really put me off but it turned out to be a fantastic supportive all-women group - for me, what matters us the interesting conversations that take your mind off the running! Worth seeing if there's something similar in your area.

I didn't do gait analysis and fancy trainers until I'd been running 5k every Saturday for a couple of years...

You’re definitely not too old. A very strong recommendation would be to do strength exercises as well- if you can afford to get set up by a personal trainer or a sports physio that would be ideal. They could ensure you have the correct form. Squats and core exercises are essential! I'd also recommend getting some trail shoes and running on softer surfaces not just pavement plodding. Pavements are so very hard on the body.

Yes to running shoes and bra, and keeping it slow to start!
I was older than you when I started, having never been a runner. Suggest you join the NHS healthunlocked c25k runners forum. Lots of good advice and support, plus links to stretches etc. To begin with the 5 minute walk at start and end of the session may be enough, but I have always done the stretches, because older joints need looking after. There is also a form of jogging called Japanese slow jogging if you need to keep the pressure off your knees. But like a pp said, some other exercise to strengthen your knees is a good idea. Yoga or pilates would both help.
If you don't fancy going it alone, there is probably a running group near you that offers regular c25k courses. There should be a new one starting in the new year, they tend to run termly. Don't think you aren't good enough for a running group, you'll find that everybody else who signed up feels the same! (I wasn't the oldest for sure). They might also offer separate strengthening classes.
Give it a go, however you choose to do it, good luck, it's brilliant for overall health and mental health!

Dear all

Thank you so much for your advice and sharing experiences. Motivated me more to give it a go.

@Luredbyapomegranate

Great idea. But whatever you do, I would go see a physio to check your knees are up to it, and get exercises to strengthen if necessary. I buggered up my knees running and it’s a PITA.

This. Also get some decent running shoes and a gait analysis.

Despite doing this, I also messed up my knees - tore the cartilage and have found enough wear and tear from arthritis to need a knee replacement in a few years time which hasn't been helped by running on it.

I'm not saying don't do it, just go carefully. Running was great for my head, not so good for my knees.