Question for Runners - Beginning Jogging

[surgtech1956]

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.

[Andrea]

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)

[canonsue]

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.

[Jolt]

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)

I think this is an excellent idea! I only wish I had started out that way instead of starting out in clunky shoes and now having to overhaul my form; it's definitely coming along but still needs some fine-tuning. Barefoot on rougher surfaces can be helpful as well, since you really feel it if your form is off. Actually, I usually wear Vibram Fivefingers instead of going barefoot because of all the broken glass I find on my runs; these are like the best of both worlds b/c they protect you from cutting your feet on debris but allow barefoot-like mechanics. I don't believe our feet/legs were designed so poorly as to need a bunch of padding or a stiff sole under them; minimal shoes serve the purpose of protection from temperature/sharp objects without interfering so much with the natural function of the foot. That said, most of us are used to wearing shoes all the time so it takes a while to adjust, get the form down, and build up the muscles that haven't been exercised due to wearing shoes. So, be careful and take it slowly!

[ILBikeGirl]

I joined a running training group a few years ago through our local running club. The group trained by pace (with leaders) for a 10k over 10 weeks. I was in a run/walk group. I really enjoyed the group idea and it kept me motivated to have a leader run up alongside of me and encourage me.

I read Jeff Galloway's program as well and still follow a 5 min run/1 min walk program anytime I'm doing a run event.

I am a slow runner. Last year at a biathlon I was the last runner off the course. Seriously the cop car following the runners came in 20 yards behind me. But I finished that run and jumped on the bike and made up a lot of time.

Best of luck.

[Andrea]

I think this is an excellent idea! I only wish I had started out that way instead of starting out in clunky shoes and now having to overhaul my form; it's definitely coming along but still needs some fine-tuning. Barefoot on rougher surfaces can be helpful as well, since you really feel it if your form is off. Actually, I usually wear Vibram Fivefingers instead of going barefoot because of all the broken glass I find on my runs; these are like the best of both worlds b/c they protect you from cutting your feet on debris but allow barefoot-like mechanics. I don't believe our feet/legs were designed so poorly as to need a bunch of padding or a stiff sole under them; minimal shoes serve the purpose of protection from temperature/sharp objects without interfering so much with the natural function of the foot. That said, most of us are used to wearing shoes all the time so it takes a while to adjust, get the form down, and build up the muscles that haven't been exercised due to wearing shoes. So, be careful and take it slowly!

I had been running for a few years in "motion control" shoes before I tried going barefoot. I'd gone to a local running shop, they watched me (and videotaped me!) on a treadmill and told me which shoes to get. Over a couple of years, I kept having different issues- IT band pain, patello-femoral tendonitis (went to a PT for that one), shin pain, and at one point, I went to a podiatrist because of a re-occurring bruise under my big toe. He gave me some temporary insoles and wanted me to try them before I came back for orthotics. The insoles made my feet hurt so badly after 1 run that I just had to stop running for several weeks. Then I got really hooked on cycling and didn't run for a year or more.

When I started running again last fall, I started having shin pain again. When I started researching the causes, I happened upon some barefoot sites. I was pretty skeptical, but tried it anyway. I mix it up between barefoot and using the Vibram shoes (depending on where I'm running). My feet hurt at first, but it was more of a muscular-type pain (like I'd been lifting weights w/ my feet ) that went away after a day or two. Now, my left foot (which was flat) now has an arch, and I ran a 50k about a month ago without a hint of tendinitis!
Oh yeah- and when I DO wear shoes, it's a Vasque Velocity, which is actually a pretty chunky shoe, but I like it because of the fit and the stone shield in the sole (some of the trails I go to in Arkansas are pretty rocky)

[surgtech1956]

Thanks for all the advice ladies. I appreciate all this feedback. There's always something you don't think about. 'Back in the day'() when I was a runner, I ran with a friend, we did 10Ks, 10milers, marathons, I was never fast 9:00. I ran all winter(Michigan), the only time I didn't run was when the temps were in the 20F range. I found a program 'coach to 5K in 8 weeks', going to give it a try. I will definitely get some good shoes(this was always my mine priorit). Just need to get this 53 year old - 200 lb moving. Thanks for the support.

[GLC1968]

I had been running for a few years in "motion control" shoes before I tried going barefoot. I'd gone to a local running shop, they watched me (and videotaped me!) on a treadmill and told me which shoes to get. Over a couple of years, I kept having different issues- IT band pain, patello-femoral tendonitis (went to a PT for that one), shin pain, and at one point, I went to a podiatrist because of a re-occurring bruise under my big toe. He gave me some temporary insoles and wanted me to try them before I came back for orthotics. The insoles made my feet hurt so badly after 1 run that I just had to stop running for several weeks. Then I got really hooked on cycling and didn't run for a year or more.

When I started running again last fall, I started having shin pain again. When I started researching the causes, I happened upon some barefoot sites. I was pretty skeptical, but tried it anyway. I mix it up between barefoot and using the Vibram shoes (depending on where I'm running). My feet hurt at first, but it was more of a muscular-type pain (like I'd been lifting weights w/ my feet ) that went away after a day or two. Now, my left foot (which was flat) now has an arch, and I ran a 50k about a month ago without a hint of tendinitis!
Oh yeah- and when I DO wear shoes, it's a Vasque Velocity, which is actually a pretty chunky shoe, but I like it because of the fit and the stone shield in the sole (some of the trails I go to in Arkansas are pretty rocky)

Andrea - do you have a link to any of the barefoot sites that you'd recommend? This concept really intrigues me. I used to HATE running until about 5 years ago when I did quite a bit of it and got in good enough shape to start to understand why people really get addicted to it. Then my flat feet triggered terrible foot pain that orthodics could not help. I eventually gave it up completely and started cycling instead. I'd like to be able to run again but the foot pain has always held me back. This idea of running barefoot to strengthen the foot sounds smart (if a bit scary). I'd like to read more.

[Andrea]

Andrea - do you have a link to any of the barefoot sites that you'd recommend? This concept really intrigues me. I used to HATE running until about 5 years ago when I did quite a bit of it and got in good enough shape to start to understand why people really get addicted to it. Then my flat feet triggered terrible foot pain that orthodics could not help. I eventually gave it up completely and started cycling instead. I'd like to be able to run again but the foot pain has always held me back. This idea of running barefoot to strengthen the foot sounds smart (if a bit scary). I'd like to read more.

Here's an article from sportsci.org: http://www.sportsci.org/jour/0103/mw.htm

And here's a site that's got a lot of info in sort of a blog-like format: http://runningbarefoot.org/
(that one is a little preachy, but it's got some good info nonetheless)

[Jolt]

I had been running for a few years in "motion control" shoes before I tried going barefoot. I'd gone to a local running shop, they watched me (and videotaped me!) on a treadmill and told me which shoes to get. Over a couple of years, I kept having different issues- IT band pain, patello-femoral tendonitis (went to a PT for that one), shin pain, and at one point, I went to a podiatrist because of a re-occurring bruise under my big toe. He gave me some temporary insoles and wanted me to try them before I came back for orthotics. The insoles made my feet hurt so badly after 1 run that I just had to stop running for several weeks. Then I got really hooked on cycling and didn't run for a year or more.

Actually, IT band issues were what finally made me try barefoot/VFF running--I had seen info about it before and was intrigued but afraid to try it, and then decided to give it a go when the ITB stuff was hard to keep under control. It has definitely helped (along with continuing to work on the muscle imbalance issues that contributed to the problem), although I have had one flare-up even in the VFFs (however, I knew my form was off at the time from having banged up the ball of my foot on a rock while trying to stay upright after tripping). It's amazing, though, how hard it is to keep up proper form throughout the whole run when you've gotten out of condition!

[Reesha]

can anyone find me a good video of proper form? i don't even know if i have it!!!

[runningteach]

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

[jessica47201]

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.

http://www.coolrunning.com/engine/2/2_3/181.shtml

[HillSlugger]

There are many "couch to 5k" type plans out there. Maybe this would work for you?

[teigyr]

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?