Returning to Running (after 30 years!)

[wavedancer]

I am just getting into running also and have been using the Couch to 5K program along with Robert Ullrey's pod casts. It's a really good way to get started but I also echo the caution to go at your own pace. It is taking me MUCH longer to get to the 5K than I thought.

I have also been doing Chi Running and I think it is really key to my being able to run. I am totally new to running at age 59, although my fitness level has been pretty good through cycling. About 8 weeks into my walk/run program I started to get some pain at the top of my hip (IT band or gluteus medius) and Chi Running really helped me discover what I was doing that was most likely causing the problem. (Needing to stabilize the pelvis, avoid over-striding and heel strike). I started out with the book but I did take a workshop. I don't have the DVD, but if I couldn't take a workshop I think I would use the DVD. I am a visual/kinesthetic type of learner and also have a hard time learning a physical skill just from reading about it.

In the workshops one of the universal challenges of everyone there was to avoid over-striding and heel strike. In that way it seems to be most different from "power running." The other thing that most of us were not doing was really letting ourselves lean from the ankles to allow gravity to do the work of propulsion. I agree that there are a lot of things to focus on, but maybe just choosing one at a time and trying to keep awareness of it for a portion of every run will help.

Good luck! If you use the DVD, let us know how it works for you.

[roadie gal]

The "couch to 5k" and other programs that used to be with coolrunning.com are now at www.kickrunners.com, which also has a much better forum. Most of the coolrunning people moved over to kickrunners.

You might also try Evolution Running. It's very close to Chi Running but you might like the way it's explained better. I'm with you in that there are no instructors for either within 200 miles of me. I watched the Evolution DVD and read the Chi book, then I tried to incorporate what I could. It did help in that it got me to stop being a heel striker to more of a midfoot runner. Am I doing it absolutely correctly? I have no idea, but it seems to feel better, for that I think they've been worthwhile.

[Asphaltgirl]

I did my first 5K last fall at the age of 59 and used the C25k program as a good base start. My biggest issue was translating the program from treadmill running to outdoor running. Nice soft tread on the machine but not so nice and soft on asphalt! Transition carefully and slowly from inside to outside. I also used my HRM to watch what my poor little heart was saying and when I saw that it was pushing a bit too much, I slowed down to a walk and then picked up the pace again. But I was so thrilled to have finished the race (not last!!) and I'm training for two 5k's in May, one in July, a biathlon (running and cycling) the end of July, and a fall 5K in September. I'm am not a runner (little troll legs!--built for cycling up mountains!) but when I was running and hearing the support from the people on the route-it was such a high. Loved it!

I thought I would be embarrassed running at my age but I realized that I was running a 5K race and those that may be watching me and judging me were sitting there doing nothing. You'll do great--remember it's your run, your pace and your achievement. Go for it!
~~AG~~

[bambu101]

Thanks for the advice and encouragement. I have "run" 3 times so far, and overdid it somewhat yesterday, and am feeling pretty sore today, especially the quads. I am running for 1 minute and then walking for 2 minutes, and yesterday almost 40 minutes had gone by before I realized it, when I had intended to go out for 20 minutes.

I agree that the training programs are just a starting point, and if it takes me months to get to the point where I can run 3 miles non-stop, than so be it. I am not trying to compete with anyone else or run in a race. I am doing this for myself and my personal fitness. I'm also going to start running at lunchtime at work, as there is a shower here, and it is much flatter than at home. Who cares if my co-workers are looking out the window at me? At least I am out there ploddiing along!