Getting back into running

[surgtech1956]

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

[colby]

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. :)

[Becky]

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: http://forums.teamestrogen.com/showthread.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!

[Grog]

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.

Enjoy!

[GLC1968]

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 with...my 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. :)

[papaver]

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. :D

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...

[salsabike]

http://www.ullreys.com/robert/Podcasts/index.html

I used this couch to 5 K podcast set when I started a year ago. The music is all set up for you and he tells you when to run, when to walk, etc.

[surgtech1956]

Thanks ladies. I appreciate all the great advice and info. I like the idea 'forget about what I did before'. Someone I work with likes to say 'don't let your mind write a check your body can't cash'. This is so true. I'll keep you posted.

[Becky]

I'm going to look for a copy of Chi Running at my library. :)

I highly recommend Chi Running! I'm ~3 weeks into learning to run again, and I'm far closer to pain-free while running than I've ever been. I have more learning to do, but I'm convinced that it works.

[Grog]

Someone I work with likes to say 'don't let your mind write a check your body can't cash'. This is so true. I'll keep you posted.

SO true.

A woman I used to ride with who's also a sport-massage therapist told me that former athletes who go back to their sport after a few years off were more likely to injure themselves, because of what you describe.

Take it easy and have fun!

[zoom-zoom]

Couch-to-5k (C25k) is fabulous. It's how I got my start...then I continued very slowly building my miles. I've never had any serious sidelining injuries in 3.5 years by doing this (and have logged nearly 1700 miles since the start of the year). My best friend is not so cautious and has had several stress fractures and is now battling plantar fasciitis. She is the most bull-headed person I know and pays the price. Too many miles too fast is recipe for injury. Take it slow, pay attention to your body, and you'll be amazed at what you can work up to.