Hello Jeff,

I am a 65yr old healthy woman who walks regularly... lifts weights... and am in excellent health. My fitness trainer wants me to increase my walking speed(14.5min mile) to a slow running speed... she thinks I should start jogging... running... instead of just fast walking. I am hesitant... what do you think? Is it worth the effort? Am I opening myself up to injury? 

This discussion all came about because I am training to walk a 1/2 marathon in April. I walked a 1/2 marathon about 7 years ago and want to do it again.

what do you think?

thanks... chemistrylady

Hi!  I broke both feet in September 2007, and got hooked on walking as a result of my physical therapy.  Instead of walking just for the sake of walking, I decided to train for a half marathon.  The net result is that I've now finished four of those events and a shorter event on Thanksgiving Day.  I graduated from a 13:52 pace in August to 12:52 in September to 12:41 in October.  I didn't train as well as I should have during the cold winter months, and consequently didn't improve my pace in my January event.  I did, however maintain 12:25 for the first 10 miles.  What would be better at this point - train for a marathon, and push myself for distance, or keep trying to improve my pace, and stick to the half marathon circuit?  I plan to do the 3-day 60-mile Susan Komen breast cancer event at the end of July.  At the age of 60 (coming up in June), is it reasonable to expect to increase my speed beyond a 12:30 pace for 13 miles?  I've become almost obsessed with being able to go faster, but part of me would like to say I completed a full marathon, too.  Your advice would be most welcome!  Judy

I will help him..if you need any advice pls let me know

Thanks

seo expert

There is no one formula that will work for everyone. So the first advice is try your plan out in long workouts. I use vitalyte and do not tend to take much water. Others do a slit between water and an electrolyte drink.  As far as a max, the most per hour is a liter of fluid, but most people racing hard may have trouble taking that much in. I would start practicing at 1/2 a liter an hour and see how you do. Alot obviously depends on the heat and humidity as well.

Jeff Salvage

Alot depends on what type of knee problems you have. There is no question that going down is more destructive then going up. I wouldn't suggest you train on hills if they are likely to bother your knees. So the best generic advice is to strengthe your knees as much as possible. When I had knee issues I did a series of isometric knee exercises combined with straight leg raises with ankle weights. (never wear ankle weights to walk, but they are good for strengthening). In the race itself, don't race walk down hill and you'd be best to walk leisurely down. This is not what I recommend when someone is racing for time, but is good when you have injury issues.

Jeff