First run in four years!

[redsturgeon]

I used to do a 5k run 3 times a week with Mrs RS but then she needed a new hip so I stopped running when she did. That was back in pre covid times!

Today I decide to start running again and want to set myself a target of running 5k in under 30 minutes.

For my first outing I took it easy and ran/walked for 25 minutes, covering about 3.5k so not too bad for the first run in four years.

I look forward to becoming a born again runner!

John

[Lootman]

Be careful. A friend of mine took up running again at age 70 and promptly broke his femur. Funny thing is that he had not realised that he had broke it. But he felt pain and went to the doc, who X-rayed his leg and found the fracture. He won't be running again for a while.

I will stick to swimming.

[Tedx]

Be careful. A friend of mine took up running again at age 70 and promptly broke his femur. Funny thing is that he had not realised that he had broke it. But he felt pain and went to the doc, who X-rayed his leg and found the fracture. He won't be running again for a while.

I will stick to swimming.

Agreed. Running can seriously knacker old joints / bones.

Swimming.....cycling.....or my favourite, indoor rowing.

[redsturgeon]

Thanks for the warning guys. I will be careful. I do a significant amount of walking and regular squats and other stuff so I am not starting from zero.

John

[Tedx]

Thanks for the warning guys. I will be careful. I do a significant amount of walking and regular squats and other stuff so I am not starting from zero.

John

I love walking to, but running just puts too much shock through my auld bones.

Weights are good too. 3 times a week should do it. Nothing heavy, just loadsa reps, followed by a protein shake (also good for the older muscles)

[Tedx]

....and a calcium tab with a Vit D chaser should do it.

[MickR]

Do you mind me asking what kind of pace you were doing before you stopped running? I'm 57 and definitely slowing down the last couple of years.

[Hallucigenia]

Thanks for the warning guys. I will be careful. I do a significant amount of walking and regular squats and other stuff so I am not starting from zero.

+1 to being wary of impacts. I was in a similar position to you, except I was wary of the history of heart trouble in the family and Covid damage so I didn't want to go above 85% heart rate until I'd reached a reasonable level of fitness. So my target was 5km <30 minutes at 85% heart rate (so maybe 27 minutes flat out, something like that?). I got within half a minute or so, but then ended up having nearly a year out with one thing and another - Covid, hamstring, and most recently a calf tear.

In both cases I had warning signs of my leg muscles not feeling great, but I thought I could push through them - don't do that, if they're trying to tell you something do something else, whether walking or something upper-body instead. And don't try to overdo it during recovery, I kept putting my hamstring out by trying to go too hard too soon. Good shoes definitely help, I was more worried about my gammy knees but they haven't been much of a problem and I'm sure that's down to well-cushioned shoes. But I do a lot of low-impact cardio as well, mostly rowing.

[Hypster]

You go for it John! Increase the distance gradually each week and make sure you've got decent shoes for your particular running gait, and that they are not too old. I find the cushioning properties are lower after about 500km, or even after a year regardless of weekly distance. I can feel it in my knee and when I get new shoes its completely transformed.

[Tedx]

Personally, I've spent a LOT of time researching yoga........

https://youtu.be/FXrq-J3ZJus

....and skipping (or 'jump rope' as its painfully called these days)

https://youtube.com/shorts/C6ZgOsWSDbw?feature=share

I will report back when my research is concluded.

Or when I get my eyesight back.

[ReformedCharacter]

Personally, I've spent a LOT of time researching yoga........

https://youtu.be/FXrq-J3ZJus

....and skipping (or 'jump rope' as its painfully called these days)

https://youtube.com/shorts/C6ZgOsWSDbw?feature=share

I will report back when my research is concluded.

Or when I get my eyesight back.

Yes, I can see a certain attraction to your research although I need some better computer glasses just to ensure I can see all the techniques involved

RC

[Tedx]

Studying can be a chore, but the rewards are there.

[Gerry557]

A positive for running is that it should help with bone density.

[minimag]

I took up running in 2019, and am now 58. I run 4-5 times per week, and was aiming for about 30 miles per week, then I got a London marathon place, so upped that to 50+ miles a week since the start of the year. (It helps being retired)
Regarding pace, I run 5ks at about 22 minutes, and still seem to be able to get quicker with more specified training (speed work, hill sprints etc)
I am fitter and healthier than when I was sat at a desk in front of a pc all day, and I dont think you should let getting older stop you from starting, just take it easy to begin with, and build up your mileage slowly.
Wish me luck for Sunday! (aiming for a sub 4)

[Kabuto]

Looks great. I want to buy new running shoes

[Tedx]

I used to do a 5k run 3 times a week with Mrs RS but then she needed a new hip so I stopped running when she did. That was back in pre covid times!

Today I decide to start running again and want to set myself a target of running 5k in under 30 minutes.

For my first outing I took it easy and ran/walked for 25 minutes, covering about 3.5k so not too bad for the first run in four years.

I look forward to becoming a born again runner!

John

Well we want to see some fitness tracker results please. Everybody these days has a fitness tracker. My missus (who is a very committed runner) spends most of her online time 'Strava Stalking' other runners.

[redsturgeon]

I hate those tracker things. Mrs RS tracks everything. Her and her friend go out for a walk, run and cycle and they are distraught when the tracker malfunctions (usually user error) and it is almost as if the exercise did not take place if it was not recorded.

I have decided to reach my goal of 30 mins for a 5k, I will simply go out and run for 30 mins and see how far around my 5k circuit I get each time.

John

[redsturgeon]

Just been out...it is a gorgeous day out there!
Set my timer for 30 mins and ran until the alarm went.
I was about 350 metres short of 5k!
Better than I thought!

John

[redsturgeon]

I took up running in 2019, and am now 58. I run 4-5 times per week, and was aiming for about 30 miles per week, then I got a London marathon place, so upped that to 50+ miles a week since the start of the year. (It helps being retired)
Regarding pace, I run 5ks at about 22 minutes, and still seem to be able to get quicker with more specified training (speed work, hill sprints etc)
I am fitter and healthier than when I was sat at a desk in front of a pc all day, and I dont think you should let getting older stop you from starting, just take it easy to begin with, and build up your mileage slowly.
Wish me luck for Sunday! (aiming for a sub 4)

How was it?

[minimag]

It was a good day out!
Very crowded on the train from Tower bridge to Blackheath, packed like sardines. Started off a bit wet, but I didnt notice the rain after about 5 minutes (it was more like drizzle anyway).
Did the first half in about 1 hr 50, so right on track, but then hit the dreaded wall at about 20 miles. I still had over an hour left to finish the last 6 miles to get in under 4 hours (10k in 60 minutes should be a stroll in the park), but had to resort to run/walk, and realised fairly quickly it was not going to be my day.
A bit disappointed not to get in under 4 hours (time was 4.09), but a great medal and once in a lifetime experience.