Too old to take up running??

[Em308]

I’m 46 (nearly 47). Very unfit. About 1.5 - 2 stone overweight. Type 2 diabetic, recently started insulin with very high insulin resistance (since starting certain meds I’ve put on a stone in 8 months, without eating more which means more fat and worse insulin resistance.) Its a vicious cycle. I eat well, low carb, but my blood sugar levels are still high. I don’t want to keep increasing the insulin as this just leads to more weigh gain! A local fb running group has just advertised a beginners group starting soon, it’s a couch to 5k thing with mental help support too, but I just don’t know if I’m too old to take up running? Will I make a total fool of myself? Is it safe to ask this of my body? Has anyone any positive stories of taking up running later in life or do I just accept it’s all downhill for me from now on?

Go for it! But get properly fitted trainers, and replace them at least yearly. Good bra and leggings too for comfort. I threw out my knee last year over doing it - but a few sessions of physio and building up very slowly have solved it. Don’t go too hard too soon - about 10% increase in distance each week is a good guide

Never too old. I started 3 years ago with c25k as an overweight unfit mum, and now run ultra marathons.

Agree with the good sports bra and trainers (1 size larger than usual) recommendations, sniggering at running being cheap though - it can be, but won't be if you get sucked in!

@Viviennemary running is not inherently bad for your knees, this is a common myth, and c25k is literally mostly brisk walking to start with

Couch to 5K will be great for you. I did it at about your age and overweightness. I didn't see it all the way through to 5K but I did get to being able to run for 20 minutes without stopping, which will do me. Did it again more recently (on my own, not following the exact programme, but the spirit of it, so gradually increasing), and then worked up to 40 minutes non-stop. Then hayfever season hit, so I'm doing less again but will work it up again in the autumn.

You start off doing more walking than running, so you don't have to worry about being left behind the first week, and it's amazing how quickly you can go from feeling like 2 minutes is the most you can do to doing 10 minutes. One week I couldn't keep going (possibly coming down with something), but one of the leaders walked with me and I wasn't put under any pressure.

@Elieza

My pal was size 24 age 52, type 2 diabetic, and she did the c25k.

She was vey dedicated and didn’t put weight on during this time, in fact she dropped a dress size (despite eating naughty things like chips) however she stopped exercising, once she went back to work in the office rather than from home, and the weight is creeping up again.

PS She invested in good quality running shoes after the first fortnight as her feet were sore in her regular trainers.

She is now back to exercising again on a daily basis even if it’s just a round the block walk if she’s been busy at work and is tired. Her weight is staying steady again. She’s turning to a walk rather than comfort eating crisps and crap.

So you can totally do it and it can totally make a difference. Just get the right shoes (and a sports bra if you have a medium to large chest) and keep it up, even a little will help.

fantastic ... what type of trainers did she get.. do you happen to know 🌸

Please embrace this and feel comfortable that it's a totally normal age and situation to be taking up running. It's such a lovely, natural way to exercise and once you've put in the groundwork, so doable to maintain. It fits into your life in any way you want it to, so flexible. Do it. Do it with an anticipation that you'll enjoy it as you WILL if you keep at it.

@zafferana

Re: shoes - do go and get fitted for a pair of running shoes in a proper running shop. YOU WILL NEED A SIZE BIGGER THAN YOUR REGULAR SIZE!

just saw this...

thank you 🌸

I started at age 45 and very fat, also with a local running club doing a C25k course. I had all the same fears you do, but I told myself I would turn up 3 times a week for the 8 weeks, no matter what.

Two years on, I've made a huge bunch of amazing friends, I'm a healthy weight, I'm really fit and I'm training for a marathon.

It's the single best thing I ever did. I think I'm addicted!

Do it! I started last year at 46 3 stone overweight and asthmatic. I was used to doing a high impact aerobics class a couple of times a week so did have some fitness. I’m never going to be a distant runner but regularly run 4-7 k. I like to have a playlist of rock and dance music on shuffle and I’m off in my own world. No weight loss sadly but no gain either. I’m now losing weight through diet but I’m sure the running helped my mental health although it took a year.

Do it!
Do the Couch to 5K app and start slowly. Last year, at 48 I couldn’t even run continuously for 1min. But I used the app (sometimes repeating weeks because I needed too) I went at my pace. This morning I set my alarm for 7.30am and went for a 10k run. At the end of the summer I hope to run a half marathon. I don’t recognise myself (but in a good positive sense) running/walking has been my saviour during lockdown and I have lost weight, gained strength and significantly cut down on the amount of drink. My only regret is that I didn’t start running earlier.
Just do it. Put your trainers on and put one foot in front of the other. Start with walking first if you want. Good luck.

@DotDotDotDot

I started at age 45 and very fat, also with a local running club doing a C25k course. I had all the same fears you do, but I told myself I would turn up 3 times a week for the 8 weeks, no matter what.

Two years on, I've made a huge bunch of amazing friends, I'm a healthy weight, I'm really fit and I'm training for a marathon.

It's the single best thing I ever did. I think I'm addicted!

this is so inspirational 🎉🌸

Oh wow! Thank you so much every one of you for your inspirational stories and for your encouragement! Your posts are all fantastic to read. I have asked my sister to join me, but even if she doesn’t I’m definitely going to do this. I’ll need to find a proper sports shop and get fitted for trainers! I’m so nervous but excited and my diabetic nurse will be happy with me too! Thanks to you all, you’ve given me the boost I need xxx

Not too old. All the above advice plus it doesn’t matter about speed. I got hung up on that bit. So long as you are moving forward, it does not matter how fast. Try using different surfaces. Some like hard surfaces some like soft.
Enjoy the process.

Plenty of women take up running in their 40s and 50s. I did.

Get a sports bra and decent trainers.

C25K is great, but also look at the Jeff Galloway method (run/walk). It's a fab way to exercise particularly if you get the bug and want to run longer distances.

DO IT!!!! I started at 47 and love it. Get some proper trainers (you can get fitted at proper shops and it will help minimise injuries), a sturdy sports bra, always warm up/stretch before you run and do a cool down once you’ve finished. Go at your own pace and don’t worry about walking if you need to. Don’t measure your progress against other people as there is always someone faster and fitter. They don’t matter, you do. Go at a pace that is comfortable for you.

It wrecks the knees. I wouldn't take it up either, some cardio will have you toned up. I'm fit-ish love walking briskly no running.

@Viviennemary

I have read that running is bad for the knee joints. I would start with brisk walking.

It's not.

@EmeraldShamrock

It wrecks the knees. I wouldn't take it up either, some cardio will have you toned up. I'm fit-ish love walking briskly no running.

And another....

The idea that training and using your joints as designed "damages them" is total nonsense.

There are plenty of studies out there that show that running does not damage your knees, and that in fact that exercise can help strengthen and protect your joints.

Sure, take it easy to start with and build things up but can we stop with this stupid myth now please.

I started Parkrun a couple of years ago age 41y. Since the start of this year I've been slowly increasing distances and can now run 15 miles (albeit rather slowly). I'm still 4st overweight but finally feeling healthier and hoping to do a half marathon this October (assuming I ever get over the infection that's had me out of action for the last month).

Do it, OP, you won't regret it!

I have rheumatoid arthritis and always thought running was bad for the knees. I now have osteoporosis as well and apparently "impact" exercise is good for bones.
I have never run and don't know whether I could but I'm thinking of trying.

Weight lifting is better for joints, especially if the person starting out if overweight I'd imagine the joints are under pressure.

Maybe start with brisk walking, power walking is great too.

Of course you are not too old. You can alternate jogging with walking. But probably wise to check with your doctor first given your health condition.

I started at 47 1.5 stone overweight.
Still 1st overweight (you can’t outrun your fork) but am immeasurably fitter, have great legs and run 3 half marathons having started with C25K and discovered Jeffing (google Girls That Jeff).

Do itttt!

You’re definitely not too old but if you’re quite unfit how about just walking to begin with.

Once you’ve done the c25K you should try your local parkrun ( as soon as it opens ).

Free and friendly . It’s best to start going when you are slow so you will get lots of new PBS.

Definitely not too old!

I started C25K aged 51 on a treadmill in the garage during lockdown. I just followed the program on my own, repeating a week if I didn't feel ready to move on quite yet.

It's been great, can now do 5k every other day even though I was never sporty or fit in my youth. Also managed not to have any injuries, which I'm really surprised about.
It's been a really positive experience for me.