One World Built On A Firm Foundation
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I´ve just started to go running seriously
27 Answers
Running every 2days 3kms, almost 2 miles. the problem is i cant see me running any further, i´ve been running for 2 weeks now. I´m not new to running, but used to only run on a sunday only. I´m 52 years old, and have quite a healthy diet. Am i being impatient? as i really want to run further soon.
thanx in advance
thanx in advance
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At age 52 and just started running your body is unused to prolonged cardio vascular exercise. Its not as though you're a teenager or someone in their twenties who can adapt to exercise more easily. Just put it into context. They say a footballer is finished in his early 30's because he cannot run round the pitch like he used to. Everyone's bodies deteriorate from the mid twenties onwards so just be satisfied your current achievements.
my grandad took up running when he was in his late 40's, he's since run 29 marathons and is still running at 88.
My auntie took up running again about 5 years ago, she's 53 and only finished 10 minutes behind me in the marathon last weekend.
Basically saying you can achieve whatever you want from it piggynose. You can push yourself further, just add on a little bit further bit by bit, it can hard work but it gets easier. Eitherway, it's a really good start, be proud of what you're actually doing and make sure you keep enjoying it!
My auntie took up running again about 5 years ago, she's 53 and only finished 10 minutes behind me in the marathon last weekend.
Basically saying you can achieve whatever you want from it piggynose. You can push yourself further, just add on a little bit further bit by bit, it can hard work but it gets easier. Eitherway, it's a really good start, be proud of what you're actually doing and make sure you keep enjoying it!
pa_ul3, i know i can do it, but i´m not the most patient of people. when i run the first 2 kms everything seems ok, once i´ve cleared my tight lungs. but towards the end of the 3rd km, i cant wait til its over, as i have no more to give.
as i said before i´m not new to running, i have been running with the hash for 5 years now, but only on a sunday, its always been a struggle to run the 10kms, i usually walk 1/2 and run 1/2.
so do think if i stick at it, i´ll get there eventually? is it best to only start running every 2 days and build up slowly?
as i said before i´m not new to running, i have been running with the hash for 5 years now, but only on a sunday, its always been a struggle to run the 10kms, i usually walk 1/2 and run 1/2.
so do think if i stick at it, i´ll get there eventually? is it best to only start running every 2 days and build up slowly?
I'm in pretty much the same agree group as you and I run similar amounts to you. I'm a bit worried about your reference to a 'tight chest' - I don't get that and maybe if SQAD sees this he can comment.
There is no rush- you are doing well. It might take about six weeks before things start to get easier but it will get easier eventually. I woudl concentrate on distance rather than speed for now but maybe vary it a bit after a while and try going a bit faster and see what happens.
As for the knees, that is a problem for me sometimes- they do ache a little and feel a little tender. It's better for your knees if you run on grass where possible rather than hard roads. Also running style is a factor- we usually put our heels down first/run flat-footed. If you run on the balls of your feet it puts less pressure on your toes. It takes a bit of getting used to and can look a bit odd (I tend to do it when it's dark or no-one is around), but I'd give it a try.
There is no rush- you are doing well. It might take about six weeks before things start to get easier but it will get easier eventually. I woudl concentrate on distance rather than speed for now but maybe vary it a bit after a while and try going a bit faster and see what happens.
As for the knees, that is a problem for me sometimes- they do ache a little and feel a little tender. It's better for your knees if you run on grass where possible rather than hard roads. Also running style is a factor- we usually put our heels down first/run flat-footed. If you run on the balls of your feet it puts less pressure on your toes. It takes a bit of getting used to and can look a bit odd (I tend to do it when it's dark or no-one is around), but I'd give it a try.
It will come ... truly it will.
There's loads and loads of advice, which could go on for pages, but ...
Here is a really useful tip.
Aim to run the second half of your run faster than the first half.
In other words, keep some in the tank. Instead of tiring you out, the first half of your run should be warming you up, and stretching your muscles. Then, at your half way point, instead of feeling shagged, you feel ready to "go for it". It feels odd at first, because you have to really hold back when you start off. But it does feel good to get half way round, and feel as though you can pick up the pace.
And ... here's the punch line ...
Because you are running on slowly warmed up legs, it is more likely that you will be able to go a bit further.
Do you have a runners' sat nav? They're good motivators, cos you know exactly how far you're done, even if you change the route. You can get a Garmin Forerunner 205 for about £80 online. You can change your route, but tell yourself ... "I'm going to run just 400m further than last time".
Oh, one more thing.
Don't try to stretch your distance until the distance you are doing now is feeling a bit easy. That way, going a bit further will feel like a natural progression, rather than a big effort.
There's loads and loads of advice, which could go on for pages, but ...
Here is a really useful tip.
Aim to run the second half of your run faster than the first half.
In other words, keep some in the tank. Instead of tiring you out, the first half of your run should be warming you up, and stretching your muscles. Then, at your half way point, instead of feeling shagged, you feel ready to "go for it". It feels odd at first, because you have to really hold back when you start off. But it does feel good to get half way round, and feel as though you can pick up the pace.
And ... here's the punch line ...
Because you are running on slowly warmed up legs, it is more likely that you will be able to go a bit further.
Do you have a runners' sat nav? They're good motivators, cos you know exactly how far you're done, even if you change the route. You can get a Garmin Forerunner 205 for about £80 online. You can change your route, but tell yourself ... "I'm going to run just 400m further than last time".
Oh, one more thing.
Don't try to stretch your distance until the distance you are doing now is feeling a bit easy. That way, going a bit further will feel like a natural progression, rather than a big effort.
I've just seen the bit about the knees.
This is important ... !
If you haven't done it already, go to a running shop and get yourself gait analysed.
Never, ever, ever run in shoes just because they felf comfy in the shop.
Different shoes have different types of sole cushioning. At a running shoe shop, they video you, running on a treadmill. Then you watch a series of freeze frames of the angle of your joints at each point when your foot is on the ground.
When you see how much the wrong shoes can move the joint in your ankle, you see that it puts stress on the whole of your lower leg, and your knees take the weight of your whole body, on a lower leg that is not quite at the right angle.
Then they find the right shoes for you, and it's fantastic ... the stress just falls away.
You don't pay any more for the shoes. You just come away with the right pair. NOT the pair that just happened to feel comfy.
This is important ... !
If you haven't done it already, go to a running shop and get yourself gait analysed.
Never, ever, ever run in shoes just because they felf comfy in the shop.
Different shoes have different types of sole cushioning. At a running shoe shop, they video you, running on a treadmill. Then you watch a series of freeze frames of the angle of your joints at each point when your foot is on the ground.
When you see how much the wrong shoes can move the joint in your ankle, you see that it puts stress on the whole of your lower leg, and your knees take the weight of your whole body, on a lower leg that is not quite at the right angle.
Then they find the right shoes for you, and it's fantastic ... the stress just falls away.
You don't pay any more for the shoes. You just come away with the right pair. NOT the pair that just happened to feel comfy.
Oh, yes ...
And, when you go to the running shop, take your current shoes with you. If they are correct for you, the shop will tell you that they are fine, and don't need replacing. At least you will know that they are not contributing to any aches.
You should replace your shoes about every 500 miles, because the heel cushioning gets compressed. I go through about three pairs a year. At the mo, I'm running in a new pair of Sauconys, which I totally love, but still doing the occasional run in my old Adidases. I'll be due for a new pair around January.
And, when you go to the running shop, take your current shoes with you. If they are correct for you, the shop will tell you that they are fine, and don't need replacing. At least you will know that they are not contributing to any aches.
You should replace your shoes about every 500 miles, because the heel cushioning gets compressed. I go through about three pairs a year. At the mo, I'm running in a new pair of Sauconys, which I totally love, but still doing the occasional run in my old Adidases. I'll be due for a new pair around January.
thanx everyone, inc jj our ab sports analyst. It seems i´m a little naive when it comes to running, but willing to listen to any advice. changing my shoes is interesting, i have used a runing shop specialist, who put me on a treadmill, and recorded me in both positions, left foot first. I too used to wear sauchonys, but now wear adidas. i´m going running in a bit, will try out your advice
thanx
thanx
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