Question for Runners - Beginning Jogging

[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?

[SportySam]

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!

[Crankin]

I started running in January; I have never run before and basically, always hated it. My goal (a very modest one) was to run a 10 minute mile and be able to run for 3 miles. And I am older than you.
I started by walk/running, with no specific program, just my own. In the winter, I ran mostly on the treadmill, but I found going outside was not that bad, as running produces so much heat, it took me a long time to learn to dress properly (as opposed to cycling). What I found was that I could almost run a 10 minute mile pretty quickly. I haven't really pushed my goal here; I feel comfortable running at a 10:30-11:30 mile in hilly areas, so I've been working on increasing distance lately. I can now run almost five miles, with no injuries.
I have found though, that when the cycling season started, I had to limit my running to 2 days a week, maybe 3. It really affects my legs and I need more recovery from running. Stretching and recovery are more important for me with running. What I like about running, is that I can go out and be done in 45 minutes or so and I can run in the cold. And, if I am feeling badly, I just slow down and walk. I doubt I will ever enter a race, I am so not competitive. But I am surprised that I like it so much and I have continued.