ATTN RUNNERS: Need opinions!

[xtexan]

OK, back to business here.

My goal is to get to 6 miles, or a 10K with 10 to 15 minutes miles by the end of this year. It's been slow going, as my body is 51, and my lungs, muscles, and heart are still recovering from a 35 year booze and ciggie wrecking job. Although I could do 10K's easily when I was in my 20's, it's a bit different these days.

I've been dieting and losing weight. Trying to get to below 20% body fat in the next couple of months, and hopefully to 17 or 18%.

I bought two new pair of shoes today, as a co-worker who used to marathon in HIS late 40's and early 50's told me to get new shoes. So I got a pair of ASICS Gel Frantic 2, and a pair of Nike Reax Runner 2. Both felt good, but now they are for running ONLY. No cross training or daily wear for these, and I will keep track of miles on them. The marathon guy said get new ones at 700 to 800 miles, so I will listen to his advice.

I also got a camel-back water pack. I also took delivery of a Garmin Forerunner 305 GPS with heart rate training monitor. Going to take my gear load down from 15 lbs to 10 lbs to save a little weight there. Out here in the boonies where I run, it is pretty isolated and remote, so I need to carry my supplies.

Other than getting out there, and doing the miles, any of you long distance guys have any advice for this middle-aged hoofer? Shoe preferences? I do runs of 2 to 4 miles roughly twice a week, with bicycle rides in between runs.

Neil

[Kitty]

No advise here Neil but well done so far, and I'll follow this thread.

I've just started going to the Gym again and have lost 6 pounds so far. I am very gradually trying to build up stamina with running. I'm doing running then walking on an incline for 2 minute intervals, only for 20 mins so far with cardio onother machines, and I can feel some improvement.

3 or 6K runs are quite popular and I'd love to do one properly one day.

Kitty

[Preciouspinot]

Neil, I walk fast for 1/2 or 1 mile and then run for 3 or 3 and 1/2 miles. Beginner runners are actually harder on their shoes because we have more "pavement time". I have been told shoe replacement at 400-500 mile mark. When you feel it in your joints it's time to buy new ones. Java (Runner Girl) PMed me really great advice as well if I still have the message I will forward it to you. She trained and just finished a half marathon. Granted she is in her 20's and I am almost 40.

[more2life]

Hi Neil,

I've been a daily runner for about 13 years now. Running 4-6 miles a day, nothing too fast, 10 min. miles are my average. I did the Suzuki Marathon a five years ago and my trainer told me when I get tired just slow down, but whatever you don't stop. Did I listen....no. I had a cramp at mile 21 and stopped to have it rubbed out and almost couldn't get started again. So my best advice is when you're tired, just slow down. If you get a stitch in your side, bend down to pick up a rock. I'm not sure why it works, but it does.

I'm sure Java will have some newer advice for you.

Happy running!!

[pansy]

I am not a runner, but follow these threads with great interest. Doing some rehab with my knee and I think it is working! Actually have been pretty pain free for the past few days - reminding me that I shall need to go in to the doc if the pain returns. How insidious it is! Running is probably out for me, but I think power walking with a weighted vest will be a good option!

You guys are so inspiring! Run away!

Pansy

[satori]

Xtex,

If you are starting out from not too many miles a day - start out SLOW and easy and only increase distance GRADUALLy. (Max of 10% per week)

I was / am genetically lucky and have very good inherent aerobic capacity / adaptability - but that meant I could easily (in aerobic terms) increase mileage WAY more quickly my body (joints / tendons etc) could adapt to.

Over the years I have spent a LOT of time injured because I didn't increase my mileage SLOWLY enough for my joints / connective tissue to adapt to after a layoff.
As we age this becomes even MORE important - as our old bods don't adapt so quickly.

Another lesson I learned is that if you want to run big mileages without back problems get your abs / core REAL strong.
I found that running for long periods of time - my abs would tire, and this makes you run with your butt sticking out more (relatively) - this puts more strain on your lower back.

Exercises like the plank. and its variants are good for ab / core strength / endurance - I currently am holding this basic one shown below for 4 minutes - some of my less fit friends cant do this for more than 20 - 30 seconds!

plank1.jpg

(I'm a climber as well - we need good core strength - so I work on it!)

Also do as many of your miles on softer surfaces as you can - ie NOT on tarmac / sidewalks. (sounds like you are already doing that). Lessens the pounding on your joints.

You might also want to look at this too - it DOES make a difference - but it takes REAL patience to do it right!

http://www.markallenonline.com/Base.asp

Lastly and most importantly - ENJOY IT!

Good luck

Satori
xxx

[xtexan]

All right! Great posts here.

Satori: I will take that core advice to heart. Part of my non-aerobic days has been weight training, and Pilates for the core. Semi-crunches and leg lifts as well. Thats good info there. Thanks.

Yea, I try to stay on natural surfaces, and have a lot of soft mowed grass surface to run on. Very much better for knees and ankles. I too got injured in the past pushing too hard, and been taking it ever so slow on the increase. Very sensitive to any pain or discomfort these days since I quit all the anesthetic poisons, but not so depressed either. Depression always amplifies pain of any sort a zillion percent you know. So learning and listening to my old bod very closely.

I think I finally worked a life long hamstring and lower back, sciatica problem out over the last 20 months, by stretching again and again the major groups. Just can't say enough about the value of flexibility to the older fitness pursuits.

This all of course, is a mechanism for sobriety. So I do try to enjoy my efforts. Not trying to be olympic material, or compete. The goal is to heal and become whole again.

Please, more good info from the runners here. Soaking it up. Great stuff guys.

Neil

[satori]

Originally Posted by xtexan

I think I finally worked a life long hamstring and lower back, sciatica problem out over the last 20 months, by stretching again and again the major groups. Just can't say enough about the value of flexibility to the older fitness pursuits.

Lucky you - I am still struggling with intermittant sciatic nerve / piriformis issues - and have been for many years - I guess I need to up the stretching regime a bit more then!

Any specific advice here??

I REALLY could do with getting this resolved completely!

All the best

Satori

[xtexan]

Satori:

Three methods, all in rotation.

1. Active-Isolated Stretching. Blasts a single muscle very precisely. This is great for working into the next two systems.

2. Meridian Stretching. A system for balancing the entire muscular system, with attention to Chinese meridian thinking. A higher degree of difficulty than the above.

3. Hatha Yoga: The grand-daddy of all balancing systems. The most difficult of course.

You can Google the first two, and I have books that go into the methods, found at most larger bookstore chains.

Neil

[satori]

Thanx Neil!

Satori