Latest news with #Couchto5K
Yahoo
3 days ago
- Entertainment
- Yahoo
How to start running when you're over 40
I'm not sure why I finally decided to give running a try. I think it was a stealth move by my husband. He has been a runner since his schooldays and even ran the London Marathon 15 years ago, but I'd never been tempted to join him because it was 'his' thing. 'My' thing, I have always said, is dance. Cue a slightly condescending voice: 'Dancing is so much more creative and just as good for you in terms of fitness.' But the truth is I'm now in my mid-50s, and dance has fallen by the wayside because I couldn't find local classes that suit me. My weight has crept up over the past couple of years, probably because I'm in the throes of menopause, and I needed to make a change. It just so happened that my husband's physio (he currently has a calf injury) suggested he strengthen it slowly using the popular NHS Couch to 5K app and, for some reason, I decided to join him. And, suddenly, I'm a runner. A Sport England survey published in April 2023 shows there are 1.3 million more active people aged 55-74 than there were in 2015-16. As of last year, 6 million people in England run regularly, ranking it as the most popular sport, and there have been a record 578,374 applicants for the 2024 London Marathon, compared to the previous record of 457,861 in 2019. Community events are also more popular than ever, with Parkrun, which began in 2004, holding more than 1,000 events every weekend across the UK. The average Parkrun time has increased from 22 minutes and 17 seconds in 2005 to 32 minutes and 34 seconds in 2023 as a more diverse range of abilities take part, proving just how inclusive such events have become. Running is no longer the preserve of 'proper' athletes, it's for everyone. So, five weeks ago, I stepped out of my front door on day one of Couch to 5K. As expected, after running for a grand total of three minutes, I thought I was going to expire on the streets of north London. But now, as if by magic, I'm able to run for a quarter of an hour without stopping! I still don't have the proper kit, much to my husband's annoyance. He wears the full Nike gear, running tights and sweat-wicking tops, while I wear ancient trackie bottoms, topped off with a 25-year-old Illustrated People sweatshirt, but I don't care. Project manager Emma Snead started running at the age of 45 during lockdown. She says, 'I live in rural southwest France and was around a size 20 when I started running. You don't often see many people of that size exercising – especially in France – and I tried not to care, but I did notice people staring. After three weeks of following the Couch to 5K app, I knew I was progressing. I felt better about how I looked and I stopped caring what people thought.' Three years on, she's still at it. 'I run for half an hour every day. Even if it sucks and you're hating it, it's such a short time before you can be back on the sofa that it's not a great hardship. It becomes a bit of me-time, away from work, being a mum, the house. Instead of sitting on the sofa, eating and scrolling through stuff on my phone, I'm by the river, seeing herons and squirrels, listening to science podcasts or the radio or a Nineties R&B playlist I've not listened to in years.' The benefits of running after 40 It seems that the positives of running are myriad: the NHS lists improved heart and lung health, increased joint strength and flexibility, and a reduction in the risk of chronic illnesses such as heart disease and Type 2 diabetes. It is also thought to reduce symptoms of anxiety, depression and stress. Dr Jennifer Wilson is a senior exercise and health practitioner at Nottingham Trent University and a trustee of FiiT for Life, a charity that provides exercise training. She says: 'For people returning to or starting exercise, running is a great way to improve health and mental wellbeing. This is particularly true if it is practised outdoors – the benefits of green exercise are well documented.' Running is also recommended for women going through the menopause. Doctor and women's wellness expert Dr Shirin Lakhani says running is an excellent way to keep some of the symptoms under control. 'According to a number of studies, the average weight gain for a woman during and after menopause is around 4.5lb,' she says. 'Struggling with excess stomach fat and sudden weight gain is a very common symptom, and running is an effective way to burn calories and maintain a healthy weight. This is essential for managing cardiovascular disease and osteoporosis risk. Weight-bearing exercises like running also stimulate bone growth and increase bone density, reducing the risk of fractures.' Jemma Arbon, 42, is a running coach at Mansfield Harriers athletics club. She started running for the first time in her mid-30s, and within a year she underwent training so she could start a beginners' running group. She has gone on to form groups for all ages, and found there was keen interest among older women. 'It's my mission to encourage women, in particular, to be engaged in sport and fitness,' she says. One of her members, Pauline Beard, started running at the age of 67 in a group of runners in their 60s and 70s. 'It really has changed my life. I've met so many lovely people. Being outside and enjoying nature is so good for physical and mental wellbeing,' she says. From my own experience, I can report that a quick half-hour burst of outdoor exercise first thing in the morning has made a huge difference. I feel 'switched on' when I sit at my desk – somehow sharper. And even on days when I really don't want to go, I'm always glad that I did. The downsides Without wanting to put anyone off getting some fresh air and building up their fitness, there are certain things you should watch out for. Dr Jennifer Wilson explains: 'Running can carry with it a high risk of injury because, generally, we take thousands of steps per run. And if that is coupled with a particularly inefficient running technique, it can lead to injury.' A training plan will help prevent injuries, as will the correct running shoes for your terrain (see more on both below). Brushing up on safety is essential, especially for women. Finding a running buddy is a good idea, make sure your phone is fully charged, and always inform others of the route you're taking and your estimated return time. A good way to do this can be through a running app, such as Strava, which shares your route in real time with chosen contacts. One other thing to watch out for is the so-called 'runner's face', when the skin premature ages and can look gaunt and leathery. This only occurs in seriously committed long-distance runners and can result from sun damage and weight loss. To prevent this, always wear a minimum SPF of 30, even during the winter. Running shoes and kit Once you've made the decision to run, it's worth investing in the proper gear to make your life easier (and, in some cases, safer). Get the right pair of running shoes Ideally, you should have your gait analysed at a specialist running shop before purchasing your trainers, which is usually a free service. The analysis will check how your foot strikes the floor and suggest the perfect running shoes to maximise comfort and efficiency. If you can't visit a shop, some retailers such as Runandbecome have an online service. If all else fails, brands such as Hoka or Asics have products that are recommended by podiatrists. According to Run and Become, you may need a size up from your usual footwear as running trainers are made slightly smaller than everyday shoes, and there should be half a thumb's width between the longest toe and the front of your shoe. Be seen When you're running in the dark or the dusk, make sure you're wearing as much reflective gear as possible to be visible to drivers. There is a wide range of appropriate kit available, from running jackets to gloves. Nike Dri-FIT, Under Armour and Proviz all have exceptional products. Choose a supportive sports bra Adidas, Sweaty Betty and Shock Absorber produce some of the best. For a bigger bust, particularly, a wide underband and straps are vital to keep running 'bounce'' to a minimum. Make sure you can see where you're going For anyone running in low light – dusk, early morning, winter evenings – a head torch is a must. It should be easy to turn on and off, rechargeable and, of course, comfortable. Biolite and Ledlenser are both well-respected brands. Keep an eye on your stats Wearing a running watch is a great way to track your progress. A smart watch will measure pace, heart rate, distance and recovery time, as well as fitness levels. Using an app on your phone will work too, but is less accurate (and harder to use) than glancing at your watch while you run. Listen to your body Dr Jessica Leitch, founder of Run3D, which provides musculoskeletal and gait analysis to injured runners, says it's vital to factor in recovery time. 'When you take up running, you're putting a lot of load onto the system,' she says. 'You are going to take about 1,500 steps to complete a mile, and this causes a small amount of damage to your musculoskeletal system during each run, which we call microdamage. Normally, if you give your body time to adapt and recover, it will strengthen over time.' This becomes ever more important as we age, says Leitch. 'As you get older, the key thing to understand is that your body needs more time to recover compared to when you were younger. Listen to your body – it will tell you. 'OK, this is hurting a little bit too much for comfort. I will take an extra day to recover.' If you don't rest, the microdamage that's being put onto the limbs with every step accumulates and weakens the tissues and then you become more at risk of injuries.' Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Western Telegraph
5 days ago
- Health
- Western Telegraph
Pembrokeshire woman taking on 5K challenge in New York
Jasmyn Collings, who grew up in Pembrokeshire, is running the challenge in New York City to raise vital funds for Pathway Counselling, a mental health charity in west Wales. The charity, which has helped hundreds through trauma, anxiety, grief and emotional crisis, recently had to introduce paid counselling due to a lack of funding. Ms Collings said: "I'm not a runner. "I never have been. "Even running 60 seconds feels like my lungs are collapsing. "So I decided to set myself a challenge that feels completely out of reach — to reflect what it feels like when you're battling with your mental health. "I grew up in Pembrokeshire. "I know what it feels like to be struggling in a rural place, where services are far away and it feels like no one is there." She is currently training for her first 5K using the Couch to 5K programme. She said: "This isn't a marathon. "It's a 5K. "But when your mental health is suffering, even 60 seconds of running, or getting out of bed, or making a meal or showering can feel like a marathon. "That's what I want people to see." Pathway Counselling has received more than 1,000 referrals in the past year. It offers free and low-cost, trauma-informed counselling to anyone in Pembrokeshire who needs it, with no diagnosis or GP referral required. Ms Collings said: "All they want to do is provide free counselling but they've had to introduce additional paid services just to survive. "And more than 84 per cent of their clients say they couldn't afford therapy if it wasn't free. "So what happens then?" Public Health Wales reports that more than one in five people in Wales now experience a mental health problem. Suicide remains one of the leading causes of death among young people, and rural areas like Pembrokeshire often have the highest need but the fewest resources. Ms Collings said: "Pathway is one of the only places people can turn to without months of waiting. "And it's not just about saving this service — it's about saving the lives of people who desperately need it. "Through vital mental health support." Despite receiving only three donations so far, she remains determined to complete the challenge. She said: "If this run helps one person feel less alone, or one person get support they wouldn't have had — it's worth it." To support the fundraiser and help Pathway Counselling continue offering free mental health support in Pembrokeshire, visit:
The Irish Sun
24-05-2025
- Entertainment
- The Irish Sun
Fern Britton reveals how she lost five stone after end of 20-year marriage and ‘lying in bed feeling sorry for herself'
FERN Britton says she chose to lose five stone over lying in bed "feeling sorry for herself". The ex This Morning presenter, 67, has been on a health kick for 18-months after realising: "I need to get my life back on track." Advertisement 3 Fern Britton revealed her striking new look after losing five stone Credit: David Venni/futurenet 3 The 67-year-old pictured after Celebrity Big Brother in March 2024 Credit: Rex She told how she quit booze and smoking and cut 80 per cent of sugar out her diet to lose the weight naturally. Celebrity Big Brother star Fern told "At times, I get more tired than I used to or when I'm working in the garden, I think, 'That's heavy'." She said of her twin sons Harry and Jack, 31, and daughter Grace, 27, from her first marriage, to Clive Jones, and daughter Winnie, 23, with Phil Vickery: "I don't want them to feel guilty about not seeing me or worried about me if I'm not well. Advertisement READ MORE ON FERN BRITTON "It's important that I show them I'm living my own life well." Fern says a shoulder replacement kick-started her need to get her eating under control. She started the Couch to 5K and has today been showing off her new look, five stone down. It comes after the end of her 20-year marriage to TV chef Phil. Advertisement Most read in News TV "I told myself, 'I need to stop smoking, stop drinking, get eating under control and stop lying in bed feeling sorry for myself'", Fern added. She admits she's "feeling pretty good", but "it would be foolish to say I feel spot on 100 per cent of the time" since the split. 3 She has transformed her lifestyle to lose weight naturally Credit: David Venni/futurenet
Scottish Sun
24-05-2025
- Entertainment
- Scottish Sun
Fern Britton reveals how she lost five stone after end of 20-year marriage and ‘lying in bed feeling sorry for herself'
The former presenter said she needed to get her life 'back on track' wake up call Fern Britton reveals how she lost five stone after end of 20-year marriage and 'lying in bed feeling sorry for herself' FERN Britton says she chose to lose five stone over lying in bed "feeling sorry for herself". The ex This Morning presenter, 67, has been on a health kick for 18-months after realising: "I need to get my life back on track." 3 Fern Britton revealed her striking new look after losing five stone Credit: David Venni/futurenet 3 The 67-year-old pictured after Celebrity Big Brother in March 2024 Credit: Rex She told how she quit booze and smoking and cut 80 per cent of sugar out her diet to lose the weight naturally. Celebrity Big Brother star Fern told Woman&Home magazine: "I'm just two years off 70 so it's very real. I can't believe it, actually! "At times, I get more tired than I used to or when I'm working in the garden, I think, 'That's heavy'." She said of her twin sons Harry and Jack, 31, and daughter Grace, 27, from her first marriage, to Clive Jones, and daughter Winnie, 23, with Phil Vickery: "I don't want them to feel guilty about not seeing me or worried about me if I'm not well. "It's important that I show them I'm living my own life well." Fern says a shoulder replacement kick-started her need to get her eating under control. She started the Couch to 5K and has today been showing off her new look, five stone down. It comes after the end of her 20-year marriage to TV chef Phil. "I told myself, 'I need to stop smoking, stop drinking, get eating under control and stop lying in bed feeling sorry for myself'", Fern added. She admits she's "feeling pretty good", but "it would be foolish to say I feel spot on 100 per cent of the time" since the split.
Daily Mirror
25-04-2025
- Health
- Daily Mirror
‘I went from a prisoner at home to running the London Marathon with stage four cancer'
Linda Jackson, who is living with stage 4 metastatic cancer, is running this year's London Marathon alongside her son David for Sue Ryder, Leckhampton Court Hospice Since it began in 1981, the London Marathon has raised over £1.3 billion for charity, making it the world's largest annual one-day fundraising event. On Sunday April 27, more than 56,000 people are expected to line up at this year's start line and take on the iconic 26.2-mile route, including Linda Jackson, 58, and her 23-year-old son David. Having first been diagnosed with metastatic cancer in 2011, Linda is living with stage 4 metastatic cancer and is running the marathon for Sue Ryder, Leckhampton Court Hospice. Despite remembering watching one of the first ever London Marathons as a child and thinking she could never take part herself, she's looking forward to her latest challenge and is determined to cross the finish line. READ MORE: 'I had to learn how to walk again - now I'm running a marathon' 'I was first diagnosed with a rare neuroendocrine tumour which had spread to my liver when Dave, my son, was 10. It was a complete rollercoaster. While they were monitoring me and managing my cancer, they picked up that I had primary breast cancer. I then went on the primary breast cancer journey of a mastectomy, chemotherapy and radiotherapy. A couple of years later they picked up that my breast cancer had spread to my bones, my lungs, my ribs and spine,' she tells the Mirror. 'It's all a bit of a blur. You just live day by day and make the most of it. About two years ago I was struggling to breathe and found climbing the stairs a bit tricky. I went back to the doctor and they found that my lung metastases were growing and my lung was gradually filling up with fluid. I was really quite breathless, almost a prisoner in my own home at that stage.' Having spotted a banner for Move Against Cancer's '5K Your Way' group while in the waiting room in the oncology unit one day, Linda decided to head to a local Parkrun event in May 2022. From there, everything changed. 'One of the oncologists said, 'I'll run with you, Linda'. I said 'no, I'm going to be walking. I'll be huffing and puffing, but I want to do it. I want a sense of achievement'. So she walked with me. It was like having a one-to-one tutorial and she talked to me about steroids, dietary needs and how exercise was key. I asked how much more damage I'd cause to my lungs by exercising and she told me that the more you exercise, the better it is for your body, your chemotherapy and everything,' she explains. 'I thought the best project I could work on was me, so I looked at my diet and tried to walk more and gradually things improved. I completed the Couch to 5K within about nine months and I was able to actually move around the Parkrun.' Having progressed with her running, it was this time last year that the thought of taking on the London Marathon first crossed Linda's mind. After her son David attended the event to cheer on a friend, he eagerly entered the ballot – as did Linda. Although neither secured a place via the ballot, Linda was able to secure a charity spot and is now raising money for Sue Ryder, Leckhampton Court Hospice. What's more, David will be her support runner. 'Being able to have a support runner was a huge relief to me. I initially asked my husband if he'd be one. He's been hugely supportive, but he replied, 'I'll train with you, I'll do what you want, but I'm not gonna do the marathon', so then I asked Dave how he felt about the prospect,' she says. Despite giving her son time to think over the decision, his response was an immediate yes and the pair have spent months training together. 'It's been fab. We've gone to Cardiff where he's a post-grad medical student. He's accompanied me and has shown me around and we've plodded the pavements. He's worked miracles and increased my confidence. I couldn't have a better support runner. We've had an awful lot of fun too,' Linda explains. As part of the training process, Linda has discovered the power of exercise. Where once she would exercise three times a week, she's been able to build up her training, though has listened to her body every step of the way. 'I pledge that exercise is the best medicine and it's something that you can do for yourself, so that's helped me and motivated me through this,' she says. 'I downloaded an app at Christmas time when everybody else who's training for a marathon does. I tried to do what they suggested with the exercises, but I realised the app didn't know when I was having an off day, or when I was on my chemo, yet I was supposed to do a long run. I thought, I'm going to have to be kind to myself. If you can't do it today, there's another day tomorrow. Some days I had to turn around but on other days, I felt great. I just worked with how my body felt, really.' And during the harder moments, Linda has found support in the people around her. 'It has been challenging being on chemotherapy. The biggest challenge, I think, was getting huge blisterings on my hands and feet, but I couldn't feel them because of my neuropathy,' she explains. 'Move Against Cancer has been really supportive. Lucy Gossage is an oncologist who set up the 5K Your Way initiative and at times when my feet were blistering and hands were puffy as a side effect of some of the chemo, I contacted her and she took the time to message me. I was so positive and determined to do it, so I reached out to those that were positive and could help me with some of the challenges that I was facing.' With this year's London Marathon on the horizon, the final preparations are underway for Linda, David and their fellow runners. Although the nerves are naturally there, she can't wait to be in her spot at the start line. 'Once I get to the start line, I know I'll be absolutely delighted. I read some data that 98% of people who get to that start line will finish. I thought that's such a positive message,' she says. 'I've got friends and family that are turning up who have plans on how they're going to support us. I just want it to be a fun day. I want it to be a great memory and I'm really looking forward to it.'
