Couch to 5K for middle aged women

I just completed my first 5K (ran the entire way!) in November at the age of 47. At the beginning of 2016, I was overweight, physically weak, hadn't worked out in years and could barely jog for one minute. And now I'm looking at doing a 10k. How did I do it? I thought I'd share some things I learned, especially stuff geared towards us more mature ladies.

1. Just try it! Try running, even if you think you won't like it and think you're too old to start. I used to hate, HATE running with a passion. Two things changed that: (1) learning to run properly and (2) technology.

2. Gear up. As every running article states, get yourself fitted and spring for a good pair of shoes. If you're overweight forget the quintessential running shorts and buy some lycra running tights. They keep chafing to a minimum and don't ride up between your legs. Also buy something to hold your phone. I hated the arm band style, since it kept sliding down, so I got a little pouch that buckles around my waist. I wear glasses to read, so I just hook a cheap pair over the waist belt and whip them out during my cool down so that I can look at my stats on the phone.

3. Technology. This was key for my success. It turned boring workouts into fun, information filled sessions that flew by.
- Heart rate monitor: I have and recommend a Tickr. It keeps me from overtraining and helps me monitor heart health progress over the months. Plus, I can review the stats with my doctor.
- Apps: Active's Couch to 5K. I cannot recommend this app enough, and it is probably the number one reason for my success. Even if you don't use that particular one, I think using a 5k training app is super important to keeping on track and monitoring progress. As a side note, I also use Runkeeper to track running routes, elevation, pace and heart rate.
- Wireless earphones: Listening to music is a great motivator. You'll also want to hear running app prompts such as distance/time and run vs walk.
- The internet: Research and start thinking about running technique and form. Even if you don't incorporate it right off the bat, it will be floating around in the back of your mind when you're ready.

4. Start slowly. The Active Couch to 5K app (Cool Running program) starts off with 60 seconds of jogging and 90 seconds of walking for 20 minutes. If you can't do something like that, modify and keep trying until you can. I ended up doing "week 1/day 1" five times! But I was persistent, and it paid off in the end. I was, and still am, a slow jogger. I seriously had some days where I was moving at a 15 minute mile pace. Your speed will improve with time though, so don't push yourself too hard and certainly don't compare yourself those exercising around you. After almost six months of regular running, my average 5k pace is a 12-13 minute mile. I'm only 5 feet tall, so I'm pretty happy with that for now.

5. Pace yourself. Literally. This is something to look into once you've got a few miles under your belt. I use the app Run Tempo for run cadence. It's kept me from overstriding and going too fast at the beginning of my runs. The regular beeps also kind of get you into a trance like zone. I'm currently running at 170-175 beats per minute, but started off much more slowly that that.

6. Loosen up. In addition to the usual warm-up/cool-down, don't forget to relax DURING your runs. Mentally go down your body from head to toe, and try to run with the least amount of effort. I found that I was really tensing up, which was affecting my breathing and giving me muscle cramps.

7. Listen to your body. Don't ignore the injury and overtraining warning signs. I found that when I overexerted myself, it exacerbated my perimenopausal symptoms (hormonal mood swings, insomnia, depression).

8. Set expectations. Don't expect to go from total couch potato to 5k non-stop run in 12 weeks. If you're older and completely out of shape, it's just too hard on your body. You'll be totally miserable and more likely to just give up altogether. In my opinion, a more realistic goal for someone my age and my fitness level is 5-6 months. Or go in with the expectation that your goal is a walk-run combo.

9. Running and weight. I have not lost weight by running. I am much more heart healthy and toned, but the scale has remained the same, mostly because running makes me ravenous! Plus, you know, menopausal stuff hasn't helped. With all the hormone changes going on, I haven't figured out how to appease those hunger pangs (which never used to be a problem in my 20s and 30s). Trying to eat more protein, good fat and fewer carbs.

10. Run outside if you can. Cause, nature.

So over the course of 2016, I went from totally-hate-this to hey-i-can-run-for-5-minutes, to wow-i-can-run-for-15-minutes, to omg-cant-wait-to-get-out-and-run to DAMN-I-JUST-RAN-A-5K !!! I'm still amazed that I did a complete 180 on my feelings about it. Running's not for everyone, it may not be for you, and that's perfectly ok. But if you're one of the bunch who becomes addicted to it, it can be a life changer.


Anyone else have any C25K stories or advice? Or tips on beginning runners moving from a 5k to a 10k?