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Hi I’d like to get started training for a 5k. I am 54 years old, and overweight. I was once a runner in my 20s and early 30’s. Any advice? I’m also afraid my heart isn’t ready for this, ie I'm afraid of having a heart attack.

Hi! I'm Julie, a single mom of 3 boys. A few years ago, I lost about 40 pounds through exercise and eating healthy, but have since gained about 20 of that back. I'm still at a "healthy" weight, but I just don't feel like I'm in great shape, and I know I could feel better. It would be great to drop a couple dress sizes, but I'd love to have more energy and be able to keep up with my boys! Exercise has always been a struggle for me, especially any kind of running. It's my least favorite thing. I've seen so many of my friends from high school get into running, and have run several marathons, etc., and someone I've been dating (6 years older than me) posted about running a 10K for his birthday in 3 months. So, I figure it's the perfect time for me to start working toward that goal! This will probably be the hardest thing for me to stick to, so I'll be looking for motivation on a daily basis, I'm sure! I'll also be struggling to find time with my 3 boys at home all summer, and then when the school year starts for me as a teacher. Suggestions on motivation, good music, scheduling, etc. Is always welcome!

I would argue with recommending any kind of diet as an absolute one. E.g. keto. Keto definitely works well for people whose genetics is built for a fat-based diet, but that's not absolute at all, people who are born with a metabolism that promotes using carbohidrates as energy source would go very, very bad on keto. There are no absolute methods in nutrition. It should always be set specifically for one's genetics.

Hello, thanks for the response. Yes strangely I was looking at the Nike app for after the C25K specifically for the coaching and guided runs. At the moment I use my Fitbit charge2 watch to record the run which feeds into Strava after the run so I get all the stats, millage pace heart rate zones etc. Good to know you can run the Nike app at the same time and get audio cues along side C25K during the run. Have decided to concentrate on time right now and think about beginning to run for distance once I can run for 30 mins. Had another question about the Nike guided runs actually, do you know if they give you a halfway cue? Many thanks.