Just started running again - IT WAS AWFUL (and I'm a gym bunny). Please reassure me it gets easier...

[Bollyhood]

I ran a lot in my thirties, early 40s - it was my 'thing' - but had an early menopause, joint issues, and it felt like I was carrying around a sack of potatoes. Plus, I had osteopenia (not slightly touching osteoporosis), so switched over to Bootcamps with weights and now a mainly weight/gym programme.

But I feel fatter around the thighs and bum, and also like more cardio would be good for my mood (I skip mostly for cardio).

So today I went for a short run. It was horrendous. I only managed 1K. My body really resisted. My arthritic knee was slightly sore too.

Does it get easier? Should I do couch to 5K? Tips for getting back into it are welcome!

Sounds like couch to 5k would be a great idea to ease you back in! It does get easier.

Go really slooooowly. It's very frustrating but it works if you start very sloooowly.

I'm fat and fifty-one. A couple of years ago I did C25K. I am still running, and trot along at 35 minutes 5K pace. I'm not sure it necessarily gets easier. But I definitely get a bit of a buzz from running.

I make more fuss about running 5K than my DD does about her marathons, though!

Would you cycle? Same cardio high but a lot less stress to your knees.

Use the bike running app it is life changing. I couldn't run a step without it.

NIKE running app sorry 🤪

C25k is a good call. It's good for breaking down the runs into more managable chunks and building the stamina back up.
1km is decent after a long break and shows that you've kept a decent base of fitness through other means.

I'm wondering if Spin might be better. I hate spin but it might be easier for knees - and it looks like hard cardio

C25K is the way, but repeat sessions / weeks if you need to.

And don't go too hard too soon. Everyone does that and gets injured. Your joints and muscles take longer to adapt than your cardio fitness, and they need the consistent weeks/months on top of each other.

I got back into running about 3 months ago. At first it was walk/jog but now I can trot along quite comfortably although very slowly. I'm nervous about injuries so I keep my mileage low - 5km three times a week on average. Given your past experience your body will probably get accustomed to running again. But if your knees give you problems get some medical advice, or consider cycling instead. I love spin, but running gets me outdoors and costs nothing.

Definitely do Couch to 5K. I started it this time last year and I’ve just finished my first half marathon - all in about a year. Stick with it and you’ll get there. Just keep running slowly.

Agree, I’ve done C25K recently - started in June this year, aged 52, and I’ve completed the program and am now on the maintenance runs. I repeated some of the days - and actually went back a whole week after I’d had Covid - and I don’t run at full strength the entire time. In a 35 minute run I only cover about 4 /4.5 k usually. But I love it, and building up slowly has been the key.

I've recently realised walking is one of the best exercises you can do - less harsh on your joints and an easy routine to stick to cos it's not difficult or uncomfortable! I aim to do 10,000 steps a day (but can aim to do less) and I like it. It's not worth doing exercise that you're not enjoying.

Parkrun?
To get some of the happy vibes as well as the running?

Just another suggestion. I didn't like the c25k for some reason but I just did the runna beginner 5k. For some reason I much preferred it, it took me longer than 8 weeks due to a holiday but I found it manageable and did a 5k parkrun last week. Was so proud of myself. I'm peri and struggling to run but I have made progress.

Go super slowly, as pp have said. I'm 57 and run, just about (run slowly, run/walk, walk with the odd jog, all sorts). But I use a X-trainer at the gym for more intense cardio that is easy on the joints, and in the past have done bootcamps (cardio and conditioning), boxing, that sort of thing to get my HR up, condition, do intervals. And I walk loads, some fast. So if running doesn't suit you, don't do it - there are lots of options.

@Bollyhood , it sounds like you don't really enjoy running, but want to make sure that you are also doing some cardio.

I would suggest that you look into Rowing. It actually offers better cardio training than running (professional rowers have a higher VO2 max than professional runners), but it is lower impact. It's also a better compliment to weight training, as having strength in your legs helps your rowing performance.

The "Pete plan beginner" is a good starting point. https://thepeteplan.wordpress.com/beginner-training/
Make sure to watch a few videos about how to use a concept 2 machine properly before attempting it though. A lot of people in gyms seem to think an indoor rower involves pulling with your arms, when the main force should come from your legs.

I'm 54 and did the couch to 10k this year from a starting point of not being able to run for the train.

Can now run 8-9k with ease and could push to 10k as well.

It definitely gets easier and the first few weeks were the worst.

I decided to get back into running recently and downloaded the Runna app. It's brilliant! You choose a plan (eg 8 week get fitter), tell it how fast you can currently walk/run 5k, and it makes a plan for you and tells you how fast you'll be able to do 5k at the end of the plan.

You listen to it while you run - you can have your music on too - and it tells you to run slower or faster. I found it mainly told me to run slower, as my MO was just to run as fast as I could manage without having to stop, which inevitably meant I couldn't run very far before stopping.

6 weeks ago I was doing 5k in 45 mins and now it's 28 mins. I'm 48 and hadn't done any exercise at all for 3 years before starting this.

I don't think anyone likes running until they get a bit better at it, you just have to push through a few weeks to get to that. Anything is better than nothing! Good luck.

That’s amazing! I have been thinking about trying Runna as I’ve spent the whole year trying to run longer (which I’ve achieved) and now I am ready to try to run faster. I haven’t run 5K faster than 37 minutes yet but I’d like to run it in more like 32-35 minutes so perhaps I should try this! Congratulations on your achievement!

Thanks! It's really good, especially for a beginner because it makes you do that thing of increasing miles and speed slowly, which helps avoid injuries. I've had shin splints loads of times in previous bouts of running enthusiasm, but this time have been absolutely fine.

Look at C25k but also look at jeff Galloway who advocates run walk run method. Google it, he's got a website that explains it. But basically you always do a good amount of walking and this helps protect joints and prevent injury. It's really doable !

Some people just can’t do it, I’ve had a hip replacement and running is a no for me. I do weight training and walking and that’s fine for me. Running on concrete isn’t good for the hips or knees.

C25K is the ideal way to get back into it. But you could consider other cardio as well like cycling or swimming, which I have always found pretty good for slimming down thighs.

Thanks all, really helpful. I don't dislike running, I wish it felt better on my body. I think I'll look at rowing like one of the posters said.