Getting back into running at 35, any tips for beginners?

[Tryingtobe123]

Running tips please

im 35 now, I used to run in my early 20s and I feel like I have lost so much confidence (with a lot of other things also) but I really want to get back into running!

where do I even start? What trainers, what do I wear?! I’m so worried I’ll look like an idiot but I remember running being amazing for my mental health so really want to get started again

some tips please

I got back into running a coupke of years ago age 46. Go slow, slow , slower. Start with C25K, its a really good starting point.

I wear cycling short type shorts, and a sports top.

You can get a gait analysis for which trainers but I wasnt confident to do that (run on atreadmill in a running shop in front of people!) So went online, answered some questions on the Brookes website and bought one of their suggestions

Consider park run on a saturday also.

Good luck,it is great for memtal health.

Good on you! I did the same last year at 36. Chat GPT is amazing for helping with plans, although I just used good old Couch to 5k app. You can repeat weeks if the progression jump feels too big. For trainers, the run analysis shops are good but expensive. I had been years ago so knew what I needed but chat gpt has been good for that too - asking what size I usually wear down boots etc. I used Sports Shoes.co.uk website and got a great discount on Asics trainers. Check sizing for sports shoes as often different, e.g. I wear a size 6 but need a 7 in Asics. Other brands are different. Good over ear headphones but ones you can hear traffic in - i have these https://amzn.eu/d/01mv5JEM but if budget can stretch proper bone conducting ones are meant to be good. The app "Footpath" is fab for mapping routes around your local area. Enjoy!

Oh yes, generally size up in trainers, you need toe room.

I started running at 35 having not run really since school. Couch 2 5k worked for me. Take it slow and steady. Once you finish couch 2 5k, or whatever starting plan you choose, start building up your distance without worrying too much about pace. That will come in time.

once you know you’ll stick at it invest in some good shoes. Shoes that make you want to run.

parkrun is also a great free event that helps keep you motivated.

I started 6 years ago nearly and spend the first few years just doing slow 5k and never more than 10ks. A couple of years ago I decided to see if I could get better at it and started entering races. Fast forward and I am fitter than i have ever been in my 40s. I’ve joined a running club and In the last year I have run 3 marathons and 2 ultras as well as many half’s and 10ks. It’s a slippery slope 😂.

I'm about to go to run on Couch to 5K week five

I started couch to 5k at the beginning of last year… I did it all on the treadmill as was so self conscious about running outside! Once I finished that I started running outside. I love it it’s so good for my head space! I’m 49 and haven’t ever really found exercise fun ever but I think running is addictive and catches you 🤩

I did have a gait analysis this year and bought some better trainers but what I love about running is you don’t need anything special really to get going.

ran the Great North Run last weekend and have booked another…. Get going and enjoy it!!

I am 34 and just started running! I was the Runna app and enjoy it.

I got some middle of the range ASICS in a colour I really liked (pink) and some good socks.

I am finding it easier to run in the gym on a treadmill but once I’m feeling more confident with it I’ll do outside runs.

The best thing I’ve found is listening to a throwbacks playlist 😂

These are the trainers I got, they don’t have my pink ones anymore but I like these! I didn’t want to spend heaps and end up not enjoying running https://www.asics.com/gb/en-gb/gel-pulse--17/p/1012B930-100.html

Ive just got back in to running at the start of the year after about 3 years off when I had my second baby. I did a 10k on Sunday!

Trainers - if you can, find somewhere near you that offers gait analysis. They will put you on the treadmill for 30 seconds to a minute and see if your ankles are rolling in or out when you run and help you find shoes that will support and hopefully reduce injury. I have trail shoes because I run on the treadmill but also on rural roads and a bit of off road so need that bit of grip. Have a think about where you will be running (road/treadmill). You can start with any trainers really if you have some already.

I have a selection of leggings I wear for running or general wear but again you can wear whatever you want. I just wear any tshirt I can find generally one I got free. You might need a good sports bra, that’s more important to me than any other clothes.

Couch 2 5k is a good place to start, or your local running club if you like running with others. It’s not about how far or fast you go but that you get out there and enjoy it!

Good luck OP! I got into running in my 30s too and never looked back.

Couch to 5k is a good idea. Take it slow and then slow down some more. A weekly parkrun to give you a time you can keep improving on, and perhaps book a 10k for next spring as something longer term to aim for.

Shoes wise, don't fall for the snake oil of gait analysis right now. New and returning runners don't really have a "gait" yet - you'll just be told you overpronate and need thickly-cushioned stability shoes. For now you need a quality neutral, cushioned, shoe to start with - Brooks Ghost or Nike Pegasus are great places to start - and buy in last year's colours to save money (Sportsshoes is the place to look). You can worry about gait analysis further down the line.

Don't worry about looking stupid. You won't look stupid. Carve out that time for yourself three or four days a week (I go when the rest of the house is still asleep) and enjoy it.

I’ve just finished Couch to 5K at the age of 59 having not really done any formal exercise since leaving school back in the mid 80s.

I run in shorts and vest top as I get hot quickly. Spent quite a lot of money on a really good sports bra and had a gait analysis to ensure my trainers were comfortable.

It’s a great feeling getting up early in the morning, putting on my playlist and heading out for a run. I find I’m far more energetic on those days as well.

A good sports bra is a great investment, as are high viz clothes for visibility on dull winter days. Decathlon is great for cheap but decent kit. You can use the free version of apps like Strava, Run etc to track your progress.

Couch to 5k is great for starting, and after that Nike Run Club has loads of free guided runs. Open ear headphones are great for listening to music/podcasts while still able to hear what's around you.

Agree with Decathlon Kalenji stuff for cheap but good kit - similar price point to the supermarket type stuff and far cheaper than M&S Goodmove etc, but far better quality as its designed for actual running rather than "athleisure."

Spend your money on a good bra and good shoes. Everything else can be cheap (at least til you get to marathons etc and need to worry about what chafes over long distances!)

Agree with the PP who said don’t bother with gait analysis.
If you’re prone to overuse injuries it’s helpful to have a very detailed one done by a specialist physio to work out what the route of your issues are, 1 min ona treadmill assessed by a retail assistant… useless.
Get a decent pair of medium cushion trainers (max cushion is very popular at the moment but that stack height can feel a bit unstable). Puma Velocity if you’ve got narrow feet, or Nike Pegasus if you don’t would be my two recommendations

See if any local clubs near you that do a run walk group or a C25k group, it will be nice to have that if you think you’ve lost some confidence.

Build up distances and paces slowly to avoid injury, and try to build in at least one strength session per week to make sure you’re building resilience in your body. There are loads of ‘strength for runners’ videos on YouTube and Instagram that you can do at home if you don’t want to go to the gym.

I first did C25k post-natally in my 30s and have used it a few times since. I'm currently using it again in my mid-40s as I'm injured.

Go slow. Slow helps your body adjust and build strength and stamina without over-doing it. When C25k is done, get comfortable with 5k, then if you want speed, increase a run to make it longer for stamina, then add in speed work. Hills also build strong runners.

Build a network for company and accountability. It could be online, a running club or parkrun. Races can be good for motivation and consistency.

This is a great time of year to get started. The weather is comfortable and you can gradually adapt and equip yourself as the seasons change. As daylight fades, get hi-viz + reflective gear. Decathlon is great for good value practical clothing. A cap is highly useful in rain.

Do some strength work to help your body reduce the injury risk.