Want to learn to run but don’t know how to start? Follow along as I share my journey from zero to runner, and all of the bumps and lessons along the way. And yes, you can learn to run at middle age.
If you want to lose weight along the way, this may be just what you need.
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This post was originally published in September 2012 and has been updated.
The Key To Running
If you just want the sound bite, here it is. Learning to run is about learning to be comfortable with being uncomfortable. And that’s it. Once you know and accept that, with an able body, you can run.
Easy, right?
Well, no. It’s not all sunshine, swift feet, and roses.
Update: Months after writing this I read the book Runner’s World Run Less Run Faster and learned that running 3x per week or every other day (maximum) can make you a far better runner than if you run every day. The body needs recovery time between sessions. After adopting this schedule, my running really improved.
But first, see how I got started…
Why I Chose Running
1. I have never felt happier or more connected with my body than I did when I was a kid running. Mind and body were united. As quick as you can think it, the body just does it. Done! Easy! No hesitation, no arguments.
Could my comfortably plump middle-aged self even dream of getting that feeling back or finding a new, grown-up version of it? Time to stop regretting and start trying.
2. Of all the activities you can do to keep fit and clear your head, to me, running is the best. It’s fast, bold, efficient, readily available, and most important of all, you can’t fake it. Unless you’re one of those runners who hops on the subway midway through the Boston marathon. So yes, you can fake it with other people, but not yourself. Running is real, hard work.
Lots of people start running in later life. Why not me?
When In Doubt, Start Now
To prepare for this new adventure, I got myself a good, comfortable pair of running shoes and found a suitable running trail. I wasn’t keen on hoisting my carcass around the streets for the amusement of my neighbors, so this quiet trail seemed like an excellent choice where I could do my best (huff, puff, swear, groan) without feeling too self-conscious.
Two out-of-shape friends started running when I did but we don’t run together. We actually go our separate ways, figuring it out for ourselves, doing it our own way, reporting back on our experiences, encouraging each other. As I write this, the three of us have shed about 60 pounds total and I’ve clocked about 160 km.
But that’s getting ahead of the story. When you read my diary below, you’ll see that it’s been a struggle, I’ve come a long way, and I still have a long way to go. Especially since there really isn’t an end point.
The Running Plan
We based our plan on the Couch-to-5k model (which I do not recommend) and modified it from there. Seriously modified it, really, since none of us was able to even come close to the suggested week by week plan.
Five kilometers (5 k or km) is equivalent to just over 3 miles. The only way to get started is the same way you eat an entire elephant or climb a mountain. One bite or step at a time.
There’s also a legitimate fear of injuries and it’s crucial to do whatever you need to do to feel limber and warmed up before running. The trail I use has long sections of uneven ground, and I find I have to keep my eyes on the ground at all times to make sure I navigate it safely. One twisted ankle and the party is over.
Week One
To get started, it is advised that you run three times a week for a total of twenty minutes (or choose a set distance to run).
For each session:
- Walk briskly: 5 minute warm up
Then alternate:
- Jogging: 60 seconds
- Walking: 90 seconds
until you’ve gone a total of twenty minutes.
Eventually (which for some of us mere mortals will be many months or years), your strength and endurance will increase and you will eventually be able to run 5k continuously. Or so the story goes.
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My Running Diary (Hell On Legs) Running Week 1
- Distance: 2.6 km Time: 22 minutes Frequency: 3x week
- Nature Alert: If you have to torture yourself with running, this trail is the place to do it. Lots of beautiful wildflowers, birds of prey, and more.
Day 1/Week 1
This first day was a test to see where I am on the scale of couch to 5k. And the sad truth is: it was pathetic. Those initial 60 second runs were more like an eternity of hell. I felt like a most unfortunate star on The Biggest Loser, not nearly as big, but apparently as out of shape, huffing and puffing, and feeling completely discouraged and miserable. Running will tell you the truth about your body, that’s for sure.
The trail runs in a loop (2.6 km) and it took about 22 minutes to go once around. I hobbled my way through, cutting back the running times to 30 seconds instead of 60, and mentally cataloguing a million excuses why it would be unwise for me to ever do this again. It didn’t help that we were in a heat wave and temperature was about 34C/ 94 F in the shade.
But that was the least of my problems. I’ve concluded that I’m not cut out for running. To be perfectly graphic, the feeling of excess fat on my hips flopping around as I ran was grossly uncomfortable and semi-revolting. And that seemed to alternate with my inability to take in air. Oh body, we have work to do. I hated feeling so separate from my body.
Considering I walk briskly for at least 5 km each day, I couldn’t believe running could be such a challenge. But remember what I said at the start about getting comfortable with being uncomfortable? That’s your clue. How many of us intentionally do things each day that we know are good for us but feel really uncomfortable? Not many! Instead, we gravitate toward activities that keep us in our comfort zones.
Walking is easy for me. In fact, it doesn’t even warm me up for running. Running was apparently way out of my comfort zone. And then some. One of my friends felt worse than I did and the need to comfort her seemed to keep me from giving up entirely. Welcome to the bottom. We can only go up from here.
The Day After Day 1I was so freakin’ stiff you’d think I’d been to boot camp. My legs were so sore that getting in and out of chairs was excruciating. What have I done to myself? Seriously. Twenty minutes of attempting to run in small increments and I was a mess. Real boot camp would be the death of me. This is pathetic.
Running Day 2/Week 1
Back again for more punishment. Oh. My. God. My inner thighs are hurting. I must have pulled something. But I still wanted to try. What’s up with that? I hobbled around the trail, alternating 30, 40, and 60 second “runs” with 90 second breaks for twenty minutes (2.6 km).
Funny how a 90-second rest period flies by so much faster than a 60 second run. Science has yet to explain this.
Two trouble points:
1) My brain wants to count every single running step (be quiet, brain!) which makes things seem worse than they are.
2) I daydream so heavily on the 90-second breaks that I almost miss my cue to run again. Don’t be fooled: if my daydreams weren’t just my brain’s way of trying to escape from running, I’d daydream while running. I’m onto you brain: you will not defeat me! I need a sports psychologist asap.
Running Day 3/Week 1
Thank god for yesterday’s day off. What kind of jackass wants to run anyway? I really, really did not want to go today. I argued with myself and then agreed to simply show up and at least walk. When I arrived at the trail, I was very sore but convinced myself to sort of jog (like a stiff robot), doing mostly 40 second hobbles/”runs” with 90 second breaks.
It was stinking hot out and I sweated like a beast for at least an hour afterwards. Poor baby.
Upon returning home, I had some work to do outside and actually sweated through 3 sets of clothes (they were drenched!) and drank 4 litres of water. I must have been dehydrated in the end because I got one wicked headache through the night.
Running Week 2
- Distance: 2.6 km Time: 20 minutes Frequency: 5x week
- Nature Alert: I have never seen so many moths and butterflies. Plus thousands of swallows eating mosquitoes overhead. Thank you very much.
Something weird is happening. I not just want to go running, but a few hours after my morning run, I feel like going again. What the hell is happening to me?
The advice at Couch to 5k says to just go three times a week, whether you want to do more or less. The body needs rest and recovery time. But seriously, I really want to go more often.
This week I went running 5 times, settling on 40 second runs with 90 second breaks. Don’t tell anyone how often I went: I know it’s not advised. I can’t really run for beans but I’m not sore anymore either. And I feel really good after I go even though I sweat like a maniac. Hello midlife quirks and quarks.
When I got out of bed this week I felt much healthier. Firmer. Less fat. Stronger. Lighter. Is that even possible after just two weeks of running/hobbling? Life is too short to feel like your body is an extra burden you haul around like luggage. I’m giving my blubber an eviction notice.
Running Week 3
- Distance: 2.6 km Time: 20 minutes Frequency: 5-6x week
After noticing that I really wasn’t challenging myself, I increased my runs from 40 to 45 seconds, with 90 breaks. It’s easier to track on the watch this way (working in 15 second increments).
I still daydream heavily when I’m walking and lose track of time. You’ll know I’m a legitimate runner when I lose track of time when I’ m running. For now my brain still counts every step (45 seconds of running = 170 steps). Please stop counting, brain! (I figure out a cure for this later on.)
Running Week 4
- Distance: 3.6 km Time: 23-30 minutes Frequency: 6x week
- Nature Alert: Feral cat #1. You’d think he’d seen a ghost when I came along the trail where he was sunning himself.
My shorts fell off. For real. I was running fairly fast and Ta-Da! my shorts slipped right down over my hips. This chunky monkey isn’t quite as chunky now. Time to wear a belt or get smaller shorts.
I’m running mostly 40-ish seconds, sometimes up to 60, with 60 to 90 second breaks. I’m playing around with varying both running and resting times.
It seems the road to 5k is not going to be a straight path. There will be good days and bad days. Fast days and slow days. Days where I phone it in and days where I let it rip. And that’s okay. At least I’m trying. And most surprisingly of all, I’m liking it.
I now run six times a week. I can’t resist. I could stick to 3 days and fill in the others with yoga and weight training, but there’s something about the running that I find so alluring even though it’s by no means easy. I will have to get back to yoga before too long though: my hips have become really stiff and inflexible (is that a word?) again and yoga always helps eleviate the problem.
Once around the trail (2.6k) now takes 18 minutes (down from my original time of 22 minutes), and I usually go an extra 5-10 minutes for fun. Because that’s just the kind of girl I am.
Running Week 6
- Distance: 3.6 km Time: 22-26 minutes Frequency: 4-6x week
- Nature Alert: Feral cat #2. I wonder if Feral cat #1 and Feral cat #2 have met?
I’m running 4-6 times a week. I run 60 seconds, rest 60-90 seconds. I go for 22-26 minutes. I feel like running every day. I have chronically low iron (a lifelong problem, thus far) and sometimes my leg muscles feel really weak. Drained. Even though I’m not that much different in appearance, I feel much healthier, lighter. I like it.
Running Week 7
- Distance:4 km+ Time: 25-30 minutes Frequency: 5-6x week
- Nature Alert: Turtles, beavers, snake, frogs, and a mama Heron with her brood.
Time to change things up a bit.
1. I experimented by running as long as I could. I measured what I ran on Google maps when I got home. Drumroll please: I ran 750 m without stopping. That’s 3/4 of a km for you math geeks. Not bad for the chick who wanted to die after running 30 seconds in June.
2. On another day this week I did 1-2 minute runs with 1-2 minute breaks for 30 minutes. Some days I want to run long and hard, other days I like shorter sprints. It’s all good. I hope.
Running Week 8
- Distance:4 km+ Time: 25-30 minutes Frequency: 5-6x week
- Nature Alert: Saw a pair of Great Cranes at the water’s edge. Lots of shorebirds (and birders photographing them).
I did 40 seconds running, 40 seconds walking, the entire way around the trail. My body seems to respond really well to this interval style. It was just enough challenge to feel both annoying and invigorating.
I’m noticing that it seems to take one lap around the trail for my body to really get warmed up. After 2.6 km, I feel ready to run faster and tend to get a good pace during my bonus run at the end. What kind of nutjob falls for that absolutely optional Bonus Run mental trick? Me. That’s who.
Running Week 10
- Distance: 5-6 km+ Time: 33-45 minutes Frequency: 5-6x week
- Nature Alert: Ran into a flock of wild turkeys. Sent them flying! Also scared about 10,000 blackbirds who were dining in the woods. Paging Alfred Hitchcock.
Good news. I figured out how to stop my brain from counting all my steps: music. I started bringing my iPod. I chose some upbeat favourites and put them on shuffle. I challenge myself to keep running the entire length of the longer songs. Between watching where I step (some of the trail is not smooth) and listening to the music in one ear, my brain totally fails at counting steps. Eureka! I’m free at last.
I decided to increase my distance since I’ve not been doing a great job of increasing my speed, though I always feel like doing more at the end of the run. Plus, it seems to take one entire lap of the trail to feel really warmed up. Why not add a second one? Who is this woman and what has she done with my old self?
I now run twice around trail in 35 minutes. That’s 5 km in 35 minutes. My best time so far (probably carried by the wind) was 33 minutes. In the great scheme of things, it’s, well, nothing impressive whatsoever. But compared to my June times (5 km would have taken at least 44 minutes, if I’d tried it), it’s pretty good indeed.
How Long Does It Take To Run 5 km?
- Professional runners: 15 minutes
- Intermediate runners: 20 minutes
- Yer Average Fitness Buff: 25 minutes
- Up and Comers: 30 minutes
- Jokers Like Me: 35 minutes
Running Week 12
- Distance: 5-6 km+ Time: 33-43 minutes Frequency: 5-6x week
- Good News: Down two jean sizes.
- Nature Alert: Black fox on the trail. Appeared injured. Feral tabby kitten chasing moths. Too cute. I guess Feral cat #1 and #2 made a #3. Plus new deer tracks and huge racoon prints. Or Bigfoot has also discovered the trail.
It’s been three months. When I started, I secretly wondered if/hoped I’d be able to run 5 km without stopping by this time. And the answer is, no, not by a long shot! But that’s okay. I feel so much healthier than I did back then and it’s been worth every ache and pain. Big changes take time.
I’m also down two jean sizes and my body feels much firmer as I run.
Speaking of aches and pains —hold your applause— I’ve run through all the usual monthly cramps and headaches, heatwaves, hail, rain, a knee problem that acts up now and then, seeasonal allergies, the common cold, my ever-present low-iron which means low energy, and more (black flies, no-see-ums, mosquitoes…). Yet I still enjoy it. It’s also still hard but I expect it always will be. After all, it’s called running, not floating.
I now run 5-6 km in 35-43 minutes. My best time is still 33 minutes. My goal is to shave a minute off, and then a minute more, and so on, in however long that takes, knowing this activity really has no end or finish line. You just keep doing it forever more.
If it’s snowy this winter, I’m going to have to adapt to running on the streets since the trail will not be plowed. We’ll cross that bridge when we come to it. Will also need winter running gear. It’s getting a little chilly in shorts. (Update: we ended up getting a treadmill. I enjoy using it much more than I thought I would.)
As I mentioned at the start, between three of us we’re down 60 lbs (almost half of that from one person—not me). All of us feel better, fitter, lighter, and dare I say, happier?
My Best Running Tips For Non-Athletes Like Me
- Take time to learn about how to run properly. There’s plenty of articles online. This will not only prevent injuries but make running more enjoyable.
- Run on an empty stomach in the morning. Have cool water ready for the end of each run.
- Wear good, comfortable running shoes and absorbent socks.
- Wear a headscarf for sun protection, sweat absorption, and to keep hair off face.
- Sunglasses are essential if you’re sun-blind like me.
- Pick comfortable clothes. I like form-fitting shorts and a top. Baggy clothes annoy me when I run. Growl!
- Take as long as you need to truly get warmed up. For me, walking doesn’t do it. A few minutes of jogging does.
- Create playlists on your phone or iPod with songs that make you want to run and keep you on pace.
- Wear your iPod on your head! Ponytail elastics make good iPod holders. I also string the earbuds through my headscarf to hold them firmly in place. Much nicer than carry the unit on your arm or waist.
- Accept that fact that progress will not be linear. Some days are better than others. Showing up is everything.
- Set really small goals and play whatever mental games work to get you trying just a little harder each time.
- If you startle a massive flock of wild turkeys, say sorry but keep running. They want you healthy too.
UPDATE One year later
I dropped another jean size.
It’s best to run every other day (3-4x per week), not daily. This way, I run better and feel better on the days in between.
I can run 5k in 26 minutes.
Continuously.
I know, right?
Do we have a miracle on our hands, or what?
And, I’ve had what I think are a few runner’s highs. This is where some weird endorphin-like thing takes over and you feel nothing but peace and joy while running. And I mean, nothing—it’s a body-less sensation. My best one lasted an extra 2 km after my daily run. It was divine. I’d run another 1000 5kms just to feel that way again.
Oh, and there’s now about 30 more feral cats at the trail.
~Melissa the Empress of Dirt ♛
This is the book about runnning that helped me improve as a beginner.
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Selena says
I so enjoyed reading your article! I am knocking at 50. 😜. I like you have always loved to run as a child so after reading your article, I’m on it! This year I’ve decided to make my healthy year! No quick fix or diet plan. All about making this my healthiest year yet! Thanks for your inspiration! Sounds much better than staring at the four walls of a gym!!
Melissa J. Will says
Thank you, Selena, and I’m cheering you on!
Danny-Leigh Hill says
Hi Melissa, Congratulations on the running and you have inspired me to try and do the same as you now !!! I have one question for you , you had mentioned you have low iron and that means more blackflies , no see ums and mosquitos, Does having low iron attract them to you more ?? My Mom and I both have low iron and we seem to get bit by every blackfly , mosquito and no see um wihin a 5 mile radius. Was always told they were attracted to sweet blood. Do you take iron supplements ? sorry 2 questions LOL .
Melissa J. Will says
Hi Danny-Leigh,
No, no connection between my low blood iron and the bugs. How many insects we get depends on the weather over the past year and that year conditions were just right for them. All visitors to the area were getting eaten. I know there’s talk about some people attracting more mosquitoes than others but I haven’t read the science to know if it’s true. The one way not to get bitten is to keep running! lol.
And yes, I do sometimes take iron supplements under medical advice only and get levels monitored by blood tests.
I hope you start running too. 🙂
Sonia says
Thanks a lot for penning down your story
felt much motivated. I am 37 and have
started walk and running. 60 sec of running/
Jogging seemed impossible. It’s only
been 4 days good I got to read your
Running journey. I take 45 min to
complete 5km with 4min of running and rest
By walking. I know it’s a long way to go.
Melissa J. Will says
Sonia, that is fantastic! Keep going. It all adds up! And, it’s about life-long health, right? Enjoy and I’m cheering for you.
Becky Lopez says
Oh gosh, how I would love to do this. I just turned 55 and my issues are my feet. I have had plantar fasciitis in both and both badly sprained or/fractured ankles. Its been around 3 or 4 years since I square-danced. I miss it but I miss running more than anything. I am currently in a boot again from a soft tissue/deep tissue sprain and inflamed tendon. It could be months but I would truly love to try to run. I’m so afraid now tho, of messing up my feet/knees. I’m just so sad now and feel as if I will never have that oneness with my body again.
Melissa J. Will says
Best wishes, Becky. It sounds challenging. I hope you can find enjoyment in other things you are able to do.
Sally says
Thanks for the inspiration! I’m 58 and just started the walk/run intervals. Hard to believe I’ll ever run more then 1 minute. But your advice to use the program as a guide and work at it helps.
Melissa J. Will says
As you can see, it seemed nearly impossible to me when I started too. Just don’t give up. Good luck!
Kimmee says
This momma who stopped running five years ago because of a kiddo with a heart condition needs to get moving again and your blog made me smile! Thank you!! I’m going to give it a try again!
Susan Hill says
Wonderful journal of your running success. I’m not sure how “middle aged” you are or how much you were overweight, but here’s my story. I’m 64 and got a scare from my doctor in September 2015 regarding my cholesterol count at close to 300. I wasn’t huge but overweight at 185 lbs. on a 5’8″ frame. Hey, I only wore a size 12! I took it upon myself to start eating healthy. That means no processed foods, snack foods, cookies, candy, sweets, high fructose corn syrup, well you get the idea. After the initial week long shock, I started to feel good. Then as the weeks went by I started to drop the weight. Now I wanted to run in January in the New England snow! I won’t elaborate but my story was very similar to yours, I could barely run for 15 seconds and could not follow the couch to 5K plan. I’ll advise anyone to give it a try but start out slowly. So what if you can only run a few seconds, you’re doing something positive for your health and it does get easier. Just listen to your body. Run just until you’re hearing your breath, then walk. Just get started! I’m now 140 lbs., a size 4 or 6 and feel wonderful. I can finish a 5K in 33 minutes at this point, 4 months from when I started running. Oh, I came in 3rd in the 60 -69 category in the March 2016 Shamrock race!
Melissa J. Will says
Hi Susan, What a great story. It sounds like we’ve had very similar experiences. I hope others will see what you’ve written here and take the inspiration (and run!). It’s not easy, it is hard, and somewhere in all of it, it’s so transformative. Cheers for better health and well-being.
Sarah says
Ok so I have only gotten through the first few paragraphs and can’t thank you enough for your honesty! I tried running the Couch to 5k and gave up the first day because I couldn’t even come close to the goal for day 1! I can’t wait to finish reading!
Melissa J. Will says
Thanks, Sarah! And small steps! 😉
Shree says
Bravo Melissa, you have touched so many lives by just penning down your experience from a beginner to a runner and in such simple words of motivation n inspiration. Your story not only encouraged many like me, but also mde us smile.
I used to be a regular at the gym but after a 6 week vacation and this NE cold weather, am just becoming sluggish. Am in my mid 40s with extra 15-20 pounds (thanks to the cancer fighting medicine Tamoxafin, that has all its side effects landing straight to my tummy n waist) But it has been a dream of mine to run 5K someday n while reading on how to begin, I came across your blog and now as soon as I finish writing, I will be up on my feet and push myself to get my body away fm this winter hibernation. I have just started walking n do over 10k at a brisk pace. I have saved your article n will keep reading to get the motivation/ inspiration n hope some day I can also tell my family n friends the struggle s to success of my 5K story.
Thank you so very much!!
Melissa J. Will says
You’re doing great with the 10k walks! Even a few steps jogging every block or so during your walks will get you into running mode in no time. I’ll be cheering for you, Shree!
sharon says
You are such a inspiration And what a great time for me to get a winter push and get my sluggish body moving I bought a rebounder with the support rail I’m 71 yrs . And nice to hear someone else counts .Love you Sharon
Sarah says
I googled “how does a middle aged overweight woman become a runner?” and came across your blog! Thanks for the inspiration that I need to kick start some fitness goals for 2016. Life has successfully got in the way – growing a family, building a career, and studying has killed my enthusiasm for exercise. And being a typical woman, everything else comes first – isn’t it amazing how interesting and vital doing that load of washing can become instead of the running shoes? Thanks anyway 🙂
Melissa J. Will says
haha excellent search term! It’s true: we let health take a back seat for so many reasons. I hope you lace up! 🙂
Samantha says
I really enjoyed reading this article! Great work.
Anjana says
you have an amazing storyto share. I have a slip disc and could hardly walk- but your story and sense of humour has inspired me. It has always been my dream to run- but what I do is a very slow jog and it takes me nearly 50 minutes to finish 5K walk run. Your are so right- I find I am getting stronger everyday and my back pain has reduced somewhat. Any advice.
Melissa J. Will says
Hi Anjana,
I would be very hesitant to give any advice given your slipped disc. That’s something a doctor should monitor to determine if you are safe to run. Best wishes!
Barb says
Thank you for your blog Melissa and congrats on your accomplishment. Are you still running? Any recent advise? I am entering my 59th year, my birthday is this Friday, and making it my goal to get off the couch and run a 5K on my 60th next year. Any advise you can share would be appreciated!
Melissa J. Will says
Hi Barb,
Yes! Check with your doctor first. Take it slow, be cautious, and know that every little step will add up to something more. I learned along the way that running every other day (perhaps 4x per week) if far better than daily. The body needs to rest and rejuvinate, particularly the older you are. Get good shoes. And enjoy it. Good luck!
Rebel Johnson says
OMGosh I laughed so hard reading about the daydreaming in the 90 sec rest period and almost missing the cue to run…what is up with that??!! Our brains are sneaky! haha Thanks I had done this a year ago and had something going on with my foot and ankle and spent 8 weeks in a boot with tendonitis. I REALLY want to try it again, just going to have to take it easy!
Melissa J. Will says
Our brains are sneaky! Always looking for an excuse to stop-lol! I hope your foot and ankle problem passes so you can start daydreaming again. 🙂
JJ says
So are you still running? How are your times? Still doing intervals?
Melissa J. Will says
I had to cut back a few months ago (got a slight injury). I’m just getting back into it now. My preferred schedule is every other day. At my peak I would alternate jogging with sprints for 5k and found that very satisfying (and provided a great workout).
Debbie says
Loved reading your synopsis! I started running 2 years ago at 56 years with the C25K program too. I then graduated to a program that got me through a 10K and then on to a half-marathon. After running 4 of those, I went on to run a full marathon… lost about 50 pounds throughout the whole process, and then with nothing left to prove to myself, I fell off the wagon! Your post has inspired me to start all over again. C25K starts up for me tomorrow! Thank-you!
Melissa J. Will says
Good for you, Debbie. I am cheering for you!
ellen says
Bravo to you. I am in the unhappy position of starting my exercise routine up again due to my laziness. At 65 I should never stop! You’re an inspiration.
Crispina ffrench says
I love this post and look forward to part two. I too learned to run after 30, I put my running shoes aside for the last 8 months for digestive health issues. My body is healing and it is time I dug my shoes back out! Thanks for the inspiration.
Melissa J. Will says
Crispina, It’s great to hear you regard running as a lifelong venture. There will always be things that sideline us for a while, but onward we go.
Bonnie says
I can’t wait to try your couch to 5k! I recently turned 60 and have been wanting to do this for quite sometime. My close 60 year old friend took a class locally 2 years ago. We were both about 25 -30 lbs overweight and she lost 30 lbs. now she does the local Iron girl! I’m so proud of her. I used to be so active and can’t do what I used to do. My dream was to be an Adirondack 46 er, but I’m stuck at 27. I have had over 60 climbs but didn’t complete the 46 that I need. I know I can at least get to an aspiring 30 er if I can just in shape. It’s always been my dream to run. My friend’s course started out just like yours and I went with her the first 2 times for practice but it killed my knees. My doctor said go Fleet Feet, a local running shoe store with experts and practice at one of our nearby parks with bark covered trails. My sons high school coach recommend the same. I really want to get this started by March or April. I live in the North East where weather is not permitting right now, but I will get the running shoes and get to the gym for now. Thanks for the inspiration. My friend definitely inspired me but now is way ahead of me. If she can do it, I can too, plus I really want to do this fun stuff with her ! I hope I do hear from you.
Bonnie
Melissa J. Will says
Small steps, take it easy, and it’s amazing how you’ll improve. One thing I discovered after writing Part One is that it really helps to only workout every OTHER day. An older body definitely benefits from a day of rest to prevent injury and regain energy. Good luck!
Kristine T. says
I love reading about your running experience! I did couch to 5k last spring and always wondered how others liked it. I’m picking it up again, will definitely use some of your tips (iPod on head? Awesome!)
Melissa J. Will says
Thanks Kristine and happy running!
Judi Gray says
Love your website. Everything, from garden projects, planting and your running log make for great reads. I am going to do the jars with colored stones/marbles- whatever.
Melissa J. Will says
Thanks, Judi. Very nice to have you here.
eversoirish says
This is my first day at your website and the one sentence on running on the main page immediately caught my eye. It was a great read and so familiar! I’ve tried all this before (couch potato to 5K, etc.) but wasn’t successful. I don’t know why. I always thought it was because I didn’t have anyone to go with and keep me on track. I like that you go your own way. My husband and I are in our mid-60’s and we were very active. Just short of 2 years ago, my husband fell off his bicycle in gravel and is now a quadriplegic. What a life changer. After 6 months in various spinal cord units, we’ve been home now for a little over a year. We have our routine down and I’ve been wanting to do something for myself. I quit smoking (after 100 years) and the weight has piled on. I love being outdoors and can leave my husband for an hour or two at a time. I want you to know that you’ve inspired me to get off the rear and march forward. I would be interested in the name of the running shoes you have. I’ve never been successful in finding a really good pair for me. Thank you!
melissa says
That’s a very moving story! I am cheering for you. My running shoes don’t seem to have a brand name. I just went to the family shoe store and tried on about a dozen of them until I found something that felt really comfortable. I’ve always hated how running can feel like I’m thumping on the ground so I picked something fairly cushioned to give some bounce. I know a hardcore runner would be a light shoe but I’m not here for a marathon, just ongoing fitness in reasonable amounts of time.
Please let me know how you to do. I’m happy to encourage you. 🙂
PS: I have to write the Part Two to this story soon. Things have changed since I wrote Part One…
Jan says
I have looked and looked at the Couch to 5K forever and after reading your accounts I’m gonna give it a go! My daughter is a half marathon runner who inspires me but she is young and I am a little beyond middle age and a walker so I feel the time is now for me to step up my game.
One question: do you use a watch to time time your 60 secs of run and 90 seconds of walk when you started? How do you time the intervals?
Thanks and I look forward to following your progress!!
Melissa says
Hi Jan,
When I was getting started and had a little beginner’s shock, I found the best way was to simply count my steps for running, and use my watch for the walking breaks (which were longer).
For example, I might run for 30 steps, and walk for 1-2 minutes. It felt safer this way so that I wan’t looking at my watch when I should be watching my step on the trail.
Once I gave myself permission to work entirely at my own level, I started to really enjoy it even though I couldn’t run for very long at all.
Another tip that does not appear in part one of this story is that I eventually learned that it’s best to run every other day, not daily. My stamina improved a lot when I started taking every other day off to recover.
I hope you’ll let me know how you do. I’m cheering for you!
Regina says
Inspirational! I started running last year…suffered a shin splint. Im healed. I purchased a pair of support socks im ready to give it a go! Thank you Thank you for this post!
Melissa says
I’ve had shin splints too sometimes. Not fun. I find now that running every second day and adapting whenever there are new aches or pains is the key to avoiding many problems.
Jessica says
Absolutely loved your post! You are funny and inspiring! Thank you!
Melissa says
Thanks!
MrsYub says
This is great! I love walking, but I usually walk by myself, and was feeling rather discouraged, seeing everyone with partners and me alone. But you have encouraged me greatly. Thanks 🙂
Melissa says
Cheers for the loners! I say, get out there and represent! 🙂
Marion says
It’s so cool that you went more times a week!! I just started training myself, I’m on week 5, but haven’t caught the bug/desire to go more often yet! I wonder how much of it has to do with the trail?
When I get out on my bike, the thought of this lovely trail through woods, near a creek, that I can reach by bike, gets me out. Perhaps I need to switch up the neighbourhood running (ickkk!) for a short drive to a wilderness trail?
I’ll try that today (one of my training days!) and see if it makes a difference re. how I feel.
Thanks for the inspiration!!! I can definitely report that 3x a week, so far, does NOT mean weight loss!!
Melissa says
Let me know how it goes. I don’t lose any weight unless I push myself out of my comfort zone with each run. I also stopped having any added refined sugar a few months ago. I’m sure that helped a lot too.
Allison Murray says
I loved this post. So funny and truthful. Good on you! I think you have given me enough inspiration and information to try it myself. Maybe I can say goodbye to the 10 lbs that have been hanging on since the birth of my baby boy.. 17 years ago 🙂
Melissa says
If you do give it a try, let me know. 🙂
Susan says
LOVE this! I too was a middle aged schlep. When I was 50, my husband passed away suddenly. I sat on the couch for two years, then decided to have a life again. I went to a TX bootcamp workout-outside. All year long. Running, weights, etc-I didn’t think I’d last a week, but I did. I went there for a little more than two years. It was great! 5 years later, I am remarried and living in a very small town-no bootcamp here. Running seems to be my only option ( I like to be outdoors). I am not technically a good runner-I like weights etc better-but you have inspired me to give it a go. Can’t wait to read part two! Thanks for posting!
Melissa says
Susan, That’s a very inspiring story! <3
gardeninacity says
Very inspiring, you deserve kudos. Unfortunately my knees are such that running is out of the question, but I do use an exercise bike. No cute wildlife, but there is Netflix (I’ve been watching The Forsyte Saga).
Melissa says
I think we should have a race. You on the exercise bike and me running.
Roz says
OMG you are so awesome. And I haven’t laughed this much in days! A well needed comic relief AND inspiration to begin yet again my own running trial. As long as I have enough breath for it that is, since I will be thinking about this post 🙂
Melissa says
🙂
Debbie says
Way to go!! And congratulations on your 2 jean sizes! I can’t believe you ran in the heat & humidity we had this year, I would have been out flat.
I bought a gym membership last January, I was averaging 4-5 days a week…I felt great, lost weight, and really enjoyed the Zumba & yoga classes! I also love the elliptical machines.
But, then work became busy, longer days and I was outside working my own property. So, after a few months of paying and not using, I really have to get back into it! I want to feel like that again…your post is an inspiration for me!
Thank you for giving me that kick in the rear I need. Looking forward to part 2.
Debbie 🙂
Melissa says
Maybe we’ll both have part 2’s? 😉
Alison says
Kudos to you, Melissa! I really enjoyed reading this post. I can’t even work up enthusiasm for a long walk most days. I need to get out there. I know it works. I doubt I could run though, my ankles and feet and knees ache too much just from walking.