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Getting back into running

surgtech19562010-05-01 05:16:27 +0000 #1
I would like to get back into running. I was a runner for 10 years, but haven't run for 15 years, I'm 53 and 40 lbs overweight. I've seen a program 'couch to 5k in 8 weeks'. Any advice or recommendations? Thank you
colby2010-05-01 05:29:46 +0000 #2
I think a couch to 5k is a great way to start back up - even if your goals are for longer distances or not to "race" a 5k, it gets you to a good baseline without hurting yourself.
Becky2010-05-01 05:22:39 +0000 #3
Like you, I'm just getting back into running. My big concern is running injury free, and I got a bunch of good advice in this thread:

forums.teamestrogen....owthread.php?t=34499 . So far, I've tried to think more about how I feel, and less about how fast and how far- those things will come later.

Good luck!
Grog2010-05-01 05:43:02 +0000 #4
My advice: Go for it.

And forget about the running you did years ago, just go as a full beginner and don't have expectations. It might hurt a bit. But if you are kind to yourself you will be much less likely to injure yourself.

Syndirelah2010-05-01 06:42:26 +0000 #5

How much can you run at one time? 5-10 mins? Whatever it is, great! Any place to start is fine. I am not someone who can run every day (learned the hard way by getting injured). So if anyone asks me, I always suggest every other day if injuries are a concern.

If I were starting out again, I would do something like.... run 5-7 mins, walk 1-2 mins, repeat two or three times. You can vary how much run/recovery time based on your current level of fitness. But this way, you are still getting a bit of volume in alongside a bit of recovery. Then after a couple of weeks, make one run a longer run... say, walk 5 or 10 mins warm up, run 20-30 mins straight, cool down walk.

You can gradually increase the amount of running and decrease recovery as you start to improve. Chart your weekly volume (Minutes or distance, either works) and do not increase more than 10% week to week. Every fourth week, take a cut back week.

These are just my suggestions (just one person's opinion)! But really... just do it. Shoes on, out the front door.

Speaking of shoes, it might help to get fitted for a good pair at a local running specialty shop.

Good luck and keep us posted!
GLC19682010-05-01 06:29:48 +0000 #6
I'm in a similiar situation. I'm also about 40 lbs overweight and starting to run again. I haven't run a step in the last 4.5 years (since I picked up biking), so this should be interesting. I also have a foot problem for which I wear custom orthotics. Before I started riding, even the orhtotics didn't remove all the pain, so that's why I bought a road bike in the first place.

Now I want to do this s-l-o-w-l-y so that I can do it pain free this time (like back when I was younger). I am using a modified 'couch to 5k' program. While cardiovascularly, I can run significantly more than the program starts CV conditioning isn't my problem. I am starting with the version for beginners and I just skipped the first month of walking only because I can comfortably do 25 minutes of walking with 5 minutes of running with no pain. I've been doing it for the past two weeks now and so far, I am 100% pain free. I've had to repeatedly tell myself to 'follow the plan" because I want to challenge myself and do more than I should every time. It's a constant struggle but if it means that when I'm done, I'm injury/pain free, it'll be worth it. So far, so good!

I did just read that thread that Becky referenced and I'm going to look for a copy of Chi Running at my library.
papaver2010-05-01 07:15:04 +0000 #7
we have start-to-run podcasts... unfortunately they are in dutch. So if you want to start to run and learn dutch at the same time, this is your moment.

Seriously, their goal is learning to run 5 kms in 20 lessons, and it really works. First lesson is about 18 minutes. 3 minutes running, 2 minutes walking, 3 minutes running.... and this every other day...



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