For shin splints - when I started the program I had them pretty regularly.  I got a new pair of Asic Cayanos and immediately felt better.  After that, around week 7 or 8 my shin splints have really been much milder even as I increase distance and time running.  I've been doing a lot of calf strengthening work along with the running and I think my bones are getting stronger.

The right shoes make a world of difference.

That's interesting because for me the slower I go the harder it is on my joints, when I move quicker I have less of the pounding against the cement, I can't explain why that's just the way it is. Great thread Donna! Thank you for that information Mike I hope to use it in coming weeks. I'm only on week 2 of the Couch to 5K but I like it.

This is a great idea, and I hope that this helps all of us slow runners.  I am 64 years old, and have been running for 8 years.  I run about 1000 miles a year on the road and on my treadmill, so it is a passion of mine, and I do it strictly for enjoyment and good health, and the running bibs and the tshirts. I do several 5Ks and 10Ks a year, but strictly the family type runs.  I am out there for fun and to help any young people who are just starting in with side stictches, and shin splints.  I have no injuries, and I credit my trainer for that.  I buy my running shoes fro Road Runner, and I work just as much on strength building as I do running.  That is truely the key to running without injuries.  I have a bad back, which hasn't bothered me since I started this program, and a tricky knee, which only gets better with strength building.    My husband is 69, soon to be 70 and is running also.  He just started about 5 years ago, and he too is running uninjured, and excellent health.  The trick is enjoyment, which is a real head game for anyone.  You have to convince yourself that you are just going to do it without thinking.  Have fun with it.  Skip, walk backwards, side step, and challenge yourself to a nice hill run.  I am from NY so we have a lot of those, so Maine running is really easy.  Sprint running from mailbox to mailbox is also a good idea.  It build muscles, which any runner needs.  See you on the 19th.  Enjoy the journey

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Donna, you are about my pace! I am also overweight and want to do what I can to prevent injury-so far so good! I can't wait till I can run 4 mile, good job!

Johnsosa-Great advice! Once I have a bit more of a base I do want to work on speed.

I've only got 5 weeks in at this point - with C25K. Before I ran a step, I decided NOT to worry about the distance covered for now; just run strictly for time. So when a session calls for say... 2 miles OR 20 minutes, I opted for the 20 minutes. That was a huge relief mentally because I'm so unfit. I'm not carrying extra weight - I have the opposite problem - being significantly underweight. A walking bone rack is bad enough - running too fast, I risked losing a couple of finger bones & ribs along the way...LOL. I've been fighting depression you see & when I'm depressed I'm not hungry. My thoughts were that a running program I could do slowly enough to ENJOY, with no stress added by opting for the tougher goal would make it easier to make this part of my permanent, more healthy lifestyle.

And it's working that way. My depression is being successfully treated - I'm one of the lucky ones who was prescribed the right antidepressant on the first try. Increased appetite & weight gain is one of the significant side effects - a marriage made in heaven with me. Over the five weeks I've been able to go from 102 pounds to 109. My energy levels are much, much better. I sleep solidly - first time in years. Qutting smoking, (don't ask!), is part of my lifestyle plan - almost there. If I'd put the added stress on myself of running faster, trying to get the distance within the time, I'd have given up by now; too discouraged to think about running again.

But I haven't. My running is work - make so mistake but it's a workload I can handle. At almost 50, I don't expect to be threatening world records any time soon! I need to keep my goals realistic for ME - what my body can handle now & in future. I've been delighted with how well it's gone - no injuries, able to complete every session & even added a 'long' run - which for me is a jog/walk session. On non-run days I do rerps of very low weights. It took me decades to become this unfit, this unhealthy. I accept it will take time to change that. But now, I know I can running my way - very, very slowly.

It's really encouraging to know that many others aren't stressed about speed or time either & that by keeping within their own limits, they're being successful. If all I did was look at the few runners I see out there running at 'normal' speeds, I might be inclined to think I wasn't meant to be a runner. But the posts here & John Bingham's books have helped me realize it's okay; that it IS truly an individual thing. What matters is the ultimate goal of improved health & fitness & clearly there are many unique but EFFECTIVE ways of getting there. It's reassuring to this newbie, insecure runner.

Hey!  All!  I'm joining in here too.  Anyone else find the forums (Community) just a bit confusing at times?  I joined the "group" for 50 and over, and I check that thread often, Some other discussion topics I will post on and then I "lose" them later, even though I'm a very seasoned user of the Internet and online discussion boards and email.  Go figure!  I THINK it is that there are a whole bunch of ways of getting to a particular "place" on CoolRunning, and I am not actively using the "bookmark" option.  I might have to "RTFM" (Read The F*ing Manual!!!!), I guess!

I am slow right now, at least -- even slower than many of you posting your times.  But it's okay with me, and like others have already posted, I'm running for me, not for speed records.  I think that my current weight, as well as my age, factors into my speed.  I admit that I was hoping running would help me drop weight, but it hasn't.  I'm definitely fitter, but at my "advanced age" , I seem to do EVERYTHING more slowly.  This metabolism shift stinks!

I feel confident though, that with consistent training and the right kinds of interval work and so on, I will increase in speed somewhat.  And that's nice, but really, as long as I don't cause event staff to have to come out and look for me on the course, I'll be happy.  I want to stay injury-free, increase my aerobic capacity, run longer distance, and have fun.

Now I guess I'll have to plan on finding some of the Bingham books at the library too!!

Linda