Skip navigation
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community

10480 Views 23 Replies Latest reply: Jun 7, 2010 4:04 PM by donnamacd 1 2 Previous Next
Ellen14 Amateur 17 posts since
Dec 10, 2009
Currently Being Moderated

Dec 12, 2009 5:14 AM

support for older newbie runners

Hi!  I am turning 60 in March and I committed to spend the 61st yr of my life training for a marathon.  I never ran before.  I am active, I play tennis, workout both aerobically and anaerobically at a gym.  I love new challanges.  However, I do not know how to do this.....I can not run 5 minutes at a time..so I am jogging 2 min, walk 2 min..for 28 minutes.  Usually innew endeavors, I tend to push too hard, wind up with an injury and screw up my ability to get to the end.  I want to do this differently.  I need support and advice.

 

By the way..what is the difference between a jog and a run?  Am I the oldest newbie runner?  How the heck do I run...does the heel hit the ground first...or the toes?

  • lenzlaw Community Moderator 10,413 posts since
    Jan 18, 2008
    Currently Being Moderated
    1. Dec 12, 2009 6:49 AM (in response to Ellen14)
    Re: support for older newbie runners

    Ellen14 wrote:

     

    Hi!  I am turning 60 in March and I committed to spend the 61st yr of my life training for a marathon.  I never ran before.  I am active, I play tennis, workout both aerobically and anaerobically at a gym.  I love new challanges.  However, I do not know how to do this.....I can not run 5 minutes at a time..so I am jogging 2 min, walk 2 min..for 28 minutes.  Usually innew endeavors, I tend to push too hard, wind up with an injury and screw up my ability to get to the end.  I want to do this differently.  I need support and advice.

     

    By the way..what is the difference between a jog and a run?  Am I the oldest newbie runner?  How the heck do I run...does the heel hit the ground first...or the toes?

     

    The difference between a jog and a run is mostly in your mind.  But as you go faster you'll consider it more running than jogging, though almost all runners go at a "jogging" pace on their slower runs.

     

    Are you the oldest newbie?  I know at least one other female (Dutch Omi: http://community.active.com/people/dutch%20omi) who started running at 59 and trained for and ran a marathon.

     

    How do you run?  Run however feels natural.  Don't worry too much about the heel or the toe hitting first.  The one thing I will say is not to reach out with your feet, so that your foot lands out in front of your body.  Your foot should tend to "plant" (vertically) below your hips.

     

    "Foot plant" and "foot strike" are two terms you will see regularly.  They mean the same thing and refer to your foot landing on the ground as you stride.  "Gait" is another term that refers to your overall stride, from one foot plant to the next, including how your foot rolls ("pronates") from the instant it first hits the ground to when the toes leave the ground.

     

    Get a good pair of running shoes.  Go to a good, local running store (not Dick's or Sports Authority, etc.).  Go late in the day (your feet grow some over the course of the day).  Ask them to check your running gait and recommend shoes.  Try on each pair and at least run around the store in them (hopefully they'll have a treadmill).  From their recommendations, choose the shoes that feel the best.  Also, your running shoes will typically need to be a half to a full size larger than your street shoes (helps prevent the dreaded "black toenail" and blisters).

     

    Check out the Couch-to-5K plan (http://www.coolrunning.com/engine/2/2_3/181.shtml), which will give you a very good start.  You're already doing a run/walk plan so you should be able to jump right in.  Pick the week that is closest to what you're doing now and go from there.

     

    Keep asking lots of questions.  There are a lot of good runners here, all of whom are more than glad to help.

     

    Len

     

    PS - Don't know why the link for Dutch Omi doesn't seem to work.  But if you copy and paste it into the address bar, it will.





    Len

  • Ei214 Amateur 18 posts since
    Nov 2, 2009
    Currently Being Moderated
    2. Dec 12, 2009 8:04 AM (in response to lenzlaw)
    Re: support for older newbie runners

    Len - Thank you for all that information that applies very much to me as well. I just started running this year and will be 55 very soon. Just this past year, I went from being severly overweight (I lost over 70 lbs) and relatively inactive, to doing my first 5K in November. I have gotten myself nicely fit, but am still a work in progress. I too have been working on my running - training, if you will - for my next 5K, which I hope to improve my overall endurance and time. It was my first attempt - I did some walking in between - but did finish - which I am so proud of - in 35:32 minutes- nothing to write home about, but what a long way from not even being able to get up and down from the floor without assistance, last December. Yesterday was the first time I ran over three miles with no stops on the treadmill in under 35 minutes, so I am definitely making progress. I usually run one day - the next day power walk the same distance pumping 5 lb weights.

    I also weight train and do pilates, etc. etc... The info you gave on the running shoes was great! My husband is buying me a pair for a Christmas present - and yes, I was already planning on going to a proper store. I will be sure to take into consideration what you mentioned and will have better questions to ask. Thank you very much!





    "If Not Now, When?"

    11/22/2009 - America's Hometown Thanksgiving 5K - 35:32

    05/16/2010 - Plymouth Manomartian 5K - 36:49 /11:10

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    3. Dec 12, 2009 1:55 PM (in response to Ellen14)
    Re: support for older newbie runners

    There is a thread for runners over 50 that has been around for a bit that you might want to join: http://community.active.com/thread/74468/are-you-over-fifty-and-doing-the-c25k/195/0.  There is at least one 60+ runner among the followers.

     

    The C25K program seems to be the simplest way to start/ or to transition from walking to running/jogging. I used to be a "wogger" too, before I started C25K.  I am 55, still a "Penguin" (slower runner), and I have built up to 5+ miles. A marathon is a lofty goal to complete in only one year, but you are taking your first steps and it is good to have a dream.  Good luck, and remember that it takes a while for your body to adjust to the activity.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • disneygal2 Legend 455 posts since
    Sep 30, 2009
    Currently Being Moderated
    5. Dec 12, 2009 3:11 PM (in response to Ellen14)
    Re: support for older newbie runners

    You may want to try couch to 5k.  When you run 2 and walk 2 to start you may not be getting enough recovery time for your heart.  Couch to 5 k will start you with a different walk/run ratio.  The sky is the limit to what you can do..but it is all about progression.  Start at the bottom and increase slowly.  You will get to a marathon if that is what you truly want!   One step at a time!   If you do Couch to 5 K as many of us "older" runners have done..you will be amazed how great it feels to wog, jog or run a 5k.   You can do it!!   Slow and steady...   I accomplished my 5k.  I'm now training towards a 10 k run.  I will be doing the Disney 1/2 marathon in September.   After that I will most likely progress to a fun marathon!   I think I read you play tennis as well.  I play in several tennis leagues a week and also hike.                Jess





    PRAISE GOD!!!

    Couch to 5 K Graduation Day November 26, 2009

    Dana Hills Turkey Trot  Thanksgiving Day 2009 5 K....  Time 32:22  MY FIRST 5k

    Jan 9 Irvine 5k Time 32:52

    Feb 7 Super Bowl 10k  1:08:31  MY FIRST 10K

    September 5 2010  DISNEYLAND HALF MARATHON:  2:41:00

  • lenzlaw Community Moderator 10,413 posts since
    Jan 18, 2008
    Currently Being Moderated
    6. Dec 12, 2009 8:06 PM (in response to Ellen14)
    Re: support for older newbie runners

    OK, another heresy - forget about heart rate - for now, at least.  Run by how you feel.  You should run at a "conversational" pace.  That is, you should be able to talk in short sentences, out loud, while you run. It is common for beginning runners to go too fast.  Another technique I recommend (if you don't already use it) is what is called "belly breathing" - breathing using your diaphragm, not just your lungs and chest.

     

    Heart rate: you cannot realistically use heart rate unless you know your maximum heart rate (MHR).  I know runners with MHR over 190, and a couple in the 200s.  The last time I checked mine it was 187, at age 60.  There are a variety of ways to test for your MHR, most non-trivial.  The standard formulas are an approximation, useful for maybe 60% of the population.  And the MHR you can attain for a particular type of exercise will vary.  The max you can attain running will be different than for cycling will be different than the elliptical.  It's generally agreed that the max for running will be higher than for any other exercise.  Over time you will find your heart rate will be lower for a given running pace.

     

    Some info on using a heart rate monitor.

    http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm

    Some info on MHR and some ways to come close without testing in a lab.

    http://www.howtobefit.com/determine-maximum-heart-rate.htm

     

    Len





    Len

  • disneygal2 Legend 455 posts since
    Sep 30, 2009
    Currently Being Moderated
    9. Dec 14, 2009 7:36 AM (in response to Ellen14)
    Re: support for older newbie runners

    Ellen,  I was very active before starting C25k also.   What I did was extend the beginning workouts from 20 minutes to 30 minutes.  I just continuted on with the suggested sequences.  20 minutes just wasn't a long enough work out.   It is fine to do more work out on top of it, but just not more running.   Even if it feels easy.. it takes a while to build up those muscles and ligaments that running stresses.  Even when the first few weeks seems easy...by the 4rth or 5th week you should start to feel challenged.  9 weekls goes fast and before long you'll be going on 3 mile runs and not holding back!





    PRAISE GOD!!!

    Couch to 5 K Graduation Day November 26, 2009

    Dana Hills Turkey Trot  Thanksgiving Day 2009 5 K....  Time 32:22  MY FIRST 5k

    Jan 9 Irvine 5k Time 32:52

    Feb 7 Super Bowl 10k  1:08:31  MY FIRST 10K

    September 5 2010  DISNEYLAND HALF MARATHON:  2:41:00

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    10. Dec 14, 2009 8:26 AM (in response to Ellen14)
    Re: support for older newbie runners

    I agree that if you feel like it and can handle it, that it is okay to add additional training on the same day or on day's off, especially if you already have a level of fitness going into the program.  The C25K is designed for those who are literally getting off the couch, and starting to workout.  So if you worked out before, you probably will be comfortable adding C25K to your current activities.

     

    I am an extremely slow walker and runner.  During the first few weeks of C25K, I followed the program, but added more run/walk intervals to help increase my distance.  By week 4, I started transitioning from time to distance, by adding a few more minutes to each run segment.  At the end of wk 4, I added a run that was close to distance.  From wk 5 on, I did (as a minimum) the run time listed, and then added as much additional time as I could handle to try and reach the distance.  Often I did not make distance, but by the end of C25K, I could run 3 miles.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • Ei214 Amateur 18 posts since
    Nov 2, 2009
    Currently Being Moderated
    11. Dec 14, 2009 10:25 AM (in response to Ellen14)
    Re: support for older newbie runners/Question?

    I finally am showing some progress in my training and can finally run a continuous 5K without having to stop and do some walking - and I have finally beaten my 5K time. Most of my running is done on a treadmill this time of year (too cold and dark for me to run in the morning before work or after I get home) My question is this: Is the timing on a treadmill different than running outside when you race? I have been told that it is. And I wonder why that is, if I have been told correctly. I am hoping that when I get a good and new pair of running shoes I will see a difference as well.

    I also wonder, is there any special "diet" that is recommended before running that will give me a little more stamina? I lost a lot of weight this past year (over 70 lbs) so I am very cautious about what I eat - and sometimes I think I don't eat enough. I work out really hard everyday as well. Any advise would be appreciated.

    Ei





    "If Not Now, When?"

    11/22/2009 - America's Hometown Thanksgiving 5K - 35:32

    05/16/2010 - Plymouth Manomartian 5K - 36:49 /11:10

  • ukusa Rookie 4 posts since
    Sep 19, 2009
    Currently Being Moderated
    14. Dec 14, 2009 4:33 PM (in response to Ellen14)
    Re: support for older newbie runners

    It's nice to have this online forum. I don't know anybody in my age who is still running. I started to run again at age 59 after a summer full of hiking. Couldn't run 5 minutes though. Slowing down helped. Walking as a break makes my calves cramp up though. I run a 5k now under 35 min. However, I want to build up to 10k, as my strength is endurance not speed. And yes, I got my doctor's permission first. Unfortunately so far running hasn't helped to bring my elevated BP down. I like to eat a bagel with cream cheese and fruits or hot oatmeal about1 1/5 before a workout.

1 2 Previous Next

More Like This

  • Retrieving data ...

Legend

  • Correct Answers - 10 points
  • Helpful Answers - 7 points