Running 5k at 50+
Is it too late to start running at 50+?
How long does it take to learn to run 5k?
How do I start a couch to 5k?
Running 5k had always been on my lifetime To Do list. I asked myself these questions for years and eventually got the answers by joining a great coaching group.
This post contains:
- my reasons for learning to run
- a week by week diary
- my top tips
Unfit, overweight and over 50
Your image of a runner is probably similar to mine - an athletic looking individual gliding along with effortless, long strides. Well, I certainly don’t fall into that bracket.
I’m an unfit, overweight, 56 year old, so the chances of me actually achieving this lifetime goal were - unlike me - very slim.
Or, so I thought.
Heading for the finish line.
Photo by Ollie Jones and courtesy of Jersey Sport.
Why start running in my 50s?
In August 2019, I started seeing a Personal Trainer. My aims being to improve my physical fitness and body strength, tone up and lose some weight. We worked together twice a week for 6 months and, having lost almost 2 stone (28 lbs), I felt and looked the best I had in years. It also boosted my mental health and confidence which had both taken a severe bashing during the previous year.
With this renewed physical fitness, and inspiration from two 50+ year old friends who had started running, in January 2020, I started a solo couch to 5k app training course. In five weeks, I reached 12-15 minutes of interval running time - 5 minutes walking warm up, 3 minutes running with 1.5 minute walks in between. Unfortunately, the tarmac was unforgiving and my dodgy knees did not like the impact. They started to swell and the pain was a warning sign of possible damage if I continued, so I gave up.
A month later the first Covid lockdown happened! The initial determination to keep up training at home soon dwindled. The workouts stopped, boredom baking took over and, unsurprisingly, the weight piled back on.
For two years our lives were on hold, and even though I visited the gym and went walking, I didn’t shifted the weight or regain my physical strength. Oh! Add the start of menopause to that.
Can I learn to run in my 50s?
On 18 January 2022, I attended a one day course on social media techniques. I happened to be sat next to someone who worked at Jersey Sport who mentioned a free couch to 5k course with the Move More Jersey team.
I told her how much I wanted to do this but seriously doubted that I would ever be able to run for that long, considering my age and fitness level. It came as a pleasant surprise that many people start running in their 50s and, if done safely, has both physical and mental health benefits. I also learnt that many runners don’t actually run all the way. They break it down into run and recovery walk sections which made it seem more achievable.
The course had started the previous week with the second week’s training session the following day. With no time to think about it, and knowing that if I didn’t grab the opportunity there and then I may never do it, I said yes.
Running 5k at 50+
I had no time to prepare for the next few weeks of training which meant I didn’t have time to find an excuse not to do it.
Recalling my knee problem two years earlier, I purchased a couple of knee supports from Boots. They turned out to be the best buy I had made in a long time.
Week 1 - Wednesday 19 January 2022
Dressed in workout leggings, t-shirt, hoodie and waterproof jacket, I made my way to the meeting point in town. I felt a mixture of nerves, excitement and the realisation that this may have been a really stupid spur of the moment idea.
The run leaders, volunteer run buddies and other trainees were welcoming and enthusiastic. It was a cold dry day and the 5 minute walk to the run zone and pre-run stretches helped warm me up.
I was already a week behind the other trainees who, in Week 1, had completed 6 x 1 minute runs with 1.5 minute walks between.
The run leader told us that this week we would be running 6 x 1.5 mins with 2 mins walks in between. I nearly turned around and headed home! At this point, I was having trouble getting down the stairs in the morning.
I teamed up with a run buddy and we agreed I would do the best I could, even if it was 6 x 1 minute runs as if it was week 1.
Mind over Matter
The first thirty seconds were really tough but, somehow, I made it to a full minute.
It’s no exaggeration to say that I was breathing heavily and couldn’t talk whilst I got my breath back during the recovery walk. After a minute’s walk it settled down and I was able to tell my buddy how hard that was. Thirty seconds later we set off running again.
My brain was telling me to stop so I had to focus on something to distract me and push very hard to get through the next two rounds. By the fourth round, I was really struggling and had to stop halfway. I managed the fifth round but couldn’t do the final round.
Even though I didn’t complete the full six rounds, I was amazed at what I had done.
The idea of having to do it again in three days filled me with dread but, to my surprise and determination, I managed 6 x 1 minute runs.
Progress recorded on the Strava app
Weeks 2 - 4
Even though I was a week behind, I really wanted to get on track so by the Saturday session, I managed 6 x 2-minutes running with 1.5-minute walks.
By the start of Week 4 (my 7th session), I completed 3-minutes run/1.5 minute walk/5 minutes run/2.5 minutes walk/3 minutes run/1.5 minutes walk/5 minutes run.
It seems easy writing about my experience now, and I’m sure it comes easy to some people, but I am built for comfort not speed and definitely not a natural born runner.
I was the slowest of the group and had to push myself really hard to finish the sessions. What became clear was that even though I found running really tough, my recovery time became quicker each week which set me up well for the next run.
The support given by the Move More RunTogether run buddies and leaders was invaluable. They could see the enormous effort it took me to complete each session and appreciated it. They gently coaxed and didn’t try to engage me in a conversation realising that I couldn't talk - I could barely breathe!
Disrupted Weeks 5 - 7
Storms Dudley and Eunice arrived on 16th and 18th February, wreaking havoc across the UK and our training sessions. Add to that the fact that I missed a couple due to feeling unwell and a busy work schedule, resulting in my progression stalling.
By Saturday 26 February, I think the session was supposed to be 12 minutes run/2 minutes walk/8 minutes run. I was feeling unwell but knew if I didn’t turn up, I might just give up.
The mental fight is real!
My run buddy agreed I should simply do as much as I felt I could and, as it turned out, I ran the longest I had so far - 6/4/4 minutes with 2-3 minutes walks in between.
My best 3k yet
Week 8 - 9
By the end of Week 9, I reached a major milestone, well ‘kilometrestone’ - I ran 3k.
I ran for 24.5 mins with only a 3 min walk in between (12 run/3 walk/12.5 run).
My First 5k Run
Saturday 26 March 2022 - Jersey Parkrun, Les Quennevais sports track
The Jersey Parkrun is one of the best attended in the British Isles with up to 400 people of all ages turning up every Saturday morning. The fastest runner finishes in around 16 minutes and the last runners come in around the hour mark.
It didn’t seem possible that I would be lining up with them at the start line.
Panic set in. This is too soon. I’ve missed sessions. I’ve only run 3k. I’m not ready!
Nevertheless, I didn’t want to let the fabulous Move More RunTogether team down so turned up as instructed at 8:30 am.
It was a glorious, sunny and surprisingly warm morning and the atmosphere was fabulous. I felt the positive energy and a feeling of self-belief and determination to finish, washed over me. I knew I would be one of the slowest but that didn’t worry me. I wasn’t in competition with anyone. I was there to complete this remarkable journey that I had started only a few weeks earlier.
I was doing it for me.
After our warm-up stretches, five other trainees and me were teamed up with our run buddies and joined the start line.
I was definitely nervous, but motivated and energised. I told myself, ‘Don’t start too quickly. I’m not in a race. Just stick to the usual pace and I may just do this.’
At 9 am, three hundred runners started our individual challenges. I had no specific time in mind, just a goal to finish my first 5k run.
My Insta story
Hitting The Wall
I’ve heard Marathon runners use this term and understand it to be when their energy reserves are too low, often around three-quarters of the way through.
As in training sessions, I didn’t have breakfast or anything to drink, for fear of needing the toilet. However, something happened that had never happened before.
About 2-3 minutes after starting the run, I hit my own wall. My body felt like a lead weight. I had to ask my run buddy to carry my water bottle and take off my lightweight hoodie. By 4 minutes I truly thought I was going to have to give up.
I was devastated.
I couldn’t understand why this was happening, but looking back, I guess it was probably due to nervous excitement, adrenaline and starting too fast. It took every morsel of mental determination to focus and take the next step. Then, I came to a slight incline and it nearly finished me.
Other than the birth of my second daughter, I truly don’t believe I have ever had to pull on my inner strength more than I did that morning. Somehow, I managed to run for 12 minutes and complete a full circuit of the track which is 1.5k. Then I realised I had to do that again, although at around 2.5k the route diverts onto a tree lined track which I had never got to before.
The fabulous Railway Walk which we ran on for about 2k
2 - 5k
My buddy and me were joined by a race leader and with their encouragement, I was spurred on. By 2k, my energy levels were back to normal, and as we came off the track and onto the path, which was softer underfoot, I seemed to get into my stride. I felt good and we passed the 3k sign and reached the turnaround sign.
I had run for 14 minutes!
After a 2 min walk, we headed for the 4k sign and second turnaround sign which were on a gentle slope. This meant the next 300m were slightly uphill so I walked for 30 seconds and the realisation that I was on the home straight motivated me to start running again.
The 200m sign loomed ahead and then I saw the ‘FINISH’ sign. Seeing the other five trainees with the team leaders and volunteers cheering me on, gave me a sudden burst of energy and I sprinted (I use that in the loosest possible way) the last 50m.
I crossed the finish line with tears in my eyes and a huge smile on my face.
And here are my results on the official Parkrun website
Proudly showing off my medal with my two regular run buddies. Look at that smile!
Well deserved celebrations and the afterglow
We spent the next 30 minutes celebrating our achievement with bubbles and photos. The Move More Jersey team also surprised us with medals, presented to each of us by our run buddy.
I can’t deny that my right hip moaned for about a week afterwards but it eased.
Having trained and completed the Parkrun with a run buddy, I wondered if I could do it as a solo runner. Two weeks after my first 5k, I turned up again to give it a go. It was another gorgeous morning and, even though I took a tumble by falling over a small pine cone (I mean really - quite stupid), I completed it in a similar time.
In Summary
I can now run.
I’ve finally ticked this off my lifetime To Do list. I am elated, a little overwhelmed and so very proud of my achievement.
It wasn’t easy. At times, it was extremely hard. It’s as much a mental challenge as a physical one.
BUT, it got easier. The endorphins released as I reached each goal made all the doubt, mental struggle, physical hard work and sweat worthwhile.
My Top Tips
Join a running group like Move More RunTogether, with experienced, supportive and encouraging run leaders and buddies.
Trust the process - It seemed impossible that within 9 weeks, someone like me, who could not run more than 30 seconds, would be able to run non-stop for up to 14 minutes.
Turn up - I am so impressed with myself, not just for achieving the main 5k goal, but for turning up to the training sessions. There were several times when I had to force myself to go and I’m so glad I did.
Warm up - A five minute warm-up walk and stretches are vital to avoid injury. Be aware of any aches or pains, and do the recommended stretches to help strengthen the weaker areas. If needed, buy joint supports. I wore my knee supports for every run and they worked wonders.
Log your progress - I downloaded the Strava app and noted how many minutes running I managed to do each session. It was a real boost to see the rapid improvement.
Believe in yourself - It’s a mental battle. Don’t give up. Ignore the doubt.
The couch to 5k free app can be found on the RunTogether page of the Move More Jersey website. There are many other sites that provide guidance as well. Try this NHS page or this one on Runner’s World.
Good luck and I’d love to know how you get on.