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Question for Runners - Beginning Jogging

surgtech19562010-05-01 09:57:37 +0000 #1
A question for those of you that run/jog. I was a runner(logging 40-50 miles per week) and haven't run/jog in 14 years. I loved running/jogging, quit do to work obligations, etc..... put on weight, older, yada yada yada. I would like to get back into it. Now that I'm older, 53, 45 lbs overweight, but otherwise healthy(except hypothyroidism). Before when I got into it, 3 of us started jog/walking, everyone had an excuse to not do it, except me. I guess I could do this again.

What do you suggest to start back up? Any particular beginner program? I appreciate your advice.
Andrea2010-05-01 10:07:53 +0000 #2
I'd suggest trying a little barefoot running on a groomed surface (like a soccer field) to help you work on form and foot strength. Whether you take barefooting further from that point is up to you- it's not for everyone, but I personally feel that it's been a big part of preventing overuse injuries while I've trained for ultramarathons. (I've worked my way up to running 7-8 miles barefoot and wear shoes for anything longer)
canonsue2010-05-01 10:08:46 +0000 #3
About seven years ago, as a non-runner, I decided to do a marathon.

Here is how I started. I used Jeff Galloway's method of run/walk. At the beginning, I would run for a minute walk several minutes. During the marathon I would run 5 minutes/walk one minute. (Actually, Jeff can prove that elite runners will finish a marathon faster by doing this for the first half of the marathon.)

I also focused on strength training and loosing weight before I began to run longer distances. Also, I would only run 4 times a week to give my old body plenty of rest.

Another thing that helped me was to go down to a good running store and buy shoes for my type of feet. They put you on a treadmill with a video camera to watch how your foot pronates. Without the proper shoes, I could not have done it.

And yes, six months later and no injuries, I completed the marathon in about 5 1/2 hours. Slow but for a first timer with only six months running, I will take it.
runningteach2010-05-01 10:25:47 +0000 #4
Good shoes are important and I agree that about going to a running store. Youcan look online for a beginner's program. Hal Hidgons has a good one. If you can't find it under his name search Runner's World. Canoesue gave good advice about walking/running for specific times. I think it is great that you are getting back into it. Running is my first love but I have lupus and it has been a struggle to run lately. Thank goodness for riding.

Good luck!

Jeannie
jessica472012010-05-01 10:15:28 +0000 #5
I have never been a very good runner. But since I'm in the military I am required to run for my PT test. Well, I've had 2 knee surguries on the same knee in the past 6 years and am being told I might need a third one. Since my last knee surgury, I've kinda fallen out of shape and since the military says I still have to run, I've started running again, on my own. This is the program that I've started using, and so far it's working pretty good. I would suggest not doing it on a treadmill, but instead doing it on the road or track.

www.coolrunning.com/engine/2/2_3/181.shtml
MDHillSlug2010-05-01 11:31:31 +0000 #6
There are many "couch to 5k" type plans out there. Maybe this would work for you?
teigyr2010-05-01 12:12:22 +0000 #7
I was a competitive runner WAY back when and decided to "be able to run the run portion of tri's" over a year ago. The mistakes I made were:

Wrong shoes (I was fitted but then I got orthotics and they conflicted with my orthotics)

Gait problems - I ended up being injured but fortunately it was really minor

Lack of overall plan and vision

No concept of how to run on my own because I had always been coached. That and I was young, I seemed to feel no pain back then

I think you're doing it right to investigate plans and what you should do. A good running store can analyze your gait and recommend shoes and insoles, if you need them. A good person will also size you correctly so you don't end up with really nasty black toenails

There are a lot of plans out there and I think they all have some sort of value, it's all in what works for you. I had this thing about always wanting to do more and I had to do it faster and I would do back-to-back 5 mile days for no reason. I learned that each run has a reason and it is good to have a rest day or an easy recovery run after a harder run. I have training plans done for me just because that is my mentality, I need to be told what to do and I dutifully do it. It is what is best for me and I've improved tons.

The only thing I'd add is to maybe have a goal. I know that there are crazy people who run weekends of consecutive marathons and they never taper or anything. It's kind of cool but insane. I had a half marathon goal and then a marathon and a 10K just to see what kind of time I could do. This year I'm doing two marathons, a half, and a few and assorted other races. I get the impression that you can only be serious about a couple because training goes in cycles.

I know that is probably too much info, esp if you are just looking to start up jogging. Because you're an ex-runner though, I bet your body/mind has preconceived notions once you get out there and it's good to have someone guide you.

Oh and I've seen some pretty good times with those run/walk programs. I do better just running because once I walk I lose whatever rhythm I had. Maybe experiment around and see what you feel best doing?
SportySam2010-05-01 11:24:17 +0000 #8
I have Hypothyroidism too and I am asthmatic. I found that starting slow when running maybe a minute or two and then working up is very helpful and kind of gets your body lubed (so to speak). I am now running a mile straight and so excited about that!

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