<p>I want to start running, which is funny since I’ve not even begun a walking routine yet. I just don’t really see myself as “a walker”, especially since there’s no such thing as “walker’s high”. I’m sure that it seems like folly in the extreme that I, a sedentary, middle aged woman, want to begin running again after twenty-five years, but if I can do so without seriously injuring myself (or giving myself a coronary), I’d like to give it an honest go.</p>
<p>I know that there are some competitive runners on the boards. So, I’m appealing to the experts here. Am I crazy? I know I’d have to start out slowly, probably walking at a clip to begin with. But is it realistic to expect that I could eventually run?</p>
<p>While you state you have never been a runner and haven’t even begun a walker’s routine, instead of hitting the ground running you may still just be better served starting out walking and building up to be come a power walker simply because there is less stress to your joints than running and feet pounding on the pavement.</p>
<p>I remember when my sister began running, she started out by walking and building up her walking speed. then she went to the near high school track near her home and began alternately walking and running a lap until she began to build up speed and endurance. </p>
<p>I remember one time going through the same I am going to run thing. I found is I don’t have the knees for running so I powerwalk ( I never realized how uncoordinated I was until I was trying to get the hand thing going). I knock out a couple of miles over the course of 45 minutes (this is where all of the 70’s disco/ dance music that came on 12 inch LPs really helps because instead of keeping track of minutes, you simply go through songs). You can change up your routing by alternating going to the gym where you can change my walking speed and incline or getting hand weights. You can still work up a good sweat. </p>
<p>No matter what approach you take, you have to remember to strech to a good warm up and cool down. Nothing beats having some good music to make the time go by and take your mind off the time/distance. What I found that it is very relaxing and does help clear my head and makes me more relax.</p>
<p>I am a runner and while I run shorter/slower now, I was pretty competitive well into my 40s. You can do this. Agree that you will find yourself doing quite a bit of walking initially- this is fine and you will welcome it.
Lace up those shoes- and make sure they are good ones. Go to a good running store where you can get expert advice on the best shoe for your feet and gait.
Stretch gently and head out the door. Try for grass, a good track or asphalt as opposed to concrete. Try some easy jogging-you should be able to talk at the pace you jog. When you are breathing too hard, you walk. When you recover, you jog again. Gradually your running stretches will lengthen.
This is what even the best runners do to start out, when coming back from an injury or illness- or just on those “bad days” we all have. If you ARE on streets, run/walk FACING traffic.
Keep us posted.</p>
<p>I have seen some 6 week schedules for beginner runners before - if I remember it is generally recommended that you run for 2 minutes walk 2 minutes, next day you run for 3 minutes walk for 3 minutes, etc until you build up to straight running. </p>
<p>Do a google search for beginner runner schedule/routine and see if there is one online - I am sure I saw something like this before in a running magazine.</p>
<p>I agree with the advice of get a good pair of shoes - it does make all the difference!</p>
<p>bicycling is much more fun, easy on the joints and the stretching seems built right in to the activity. best though if you have hilly woodland paths nearby to eliminate the nuisance of cars. plus you can get a bell for your handlebars!</p>
<p>Bicycling isn’t nearly as efficient for fitness and exercise. You need to spend much more time. Plus-it isn’t as safe. My husband is a cyclist and spends hours on the road. Plus- the weight bearing of running is better for maintaining bone density. I bike, too, but only as a supplement to running.</p>
<p>Also, I’d recommend blending in other workouts with running. Weight training is excellent…my favorite is lots and lots of squats, and substitute running with swimming. </p>
<p>Last, drink tons of water. Dehydration can happen before you know it, especially in the summer. And, you may want to consider experimenting with your diet. I find I am far more productive in sport and work the less meat I eat and so therefore have eliminated all red meats, still eat fish and turkey sometimes - but other people my age don’t necessarily think so - they eat steak, hamburger, everything and they say it doesn’t impact them, so…</p>
<p>It can be done (from one formerly sedentary middle-aged woman to another)!</p>
<p>A couple of years ago my friend and I decided to start running again, notwithstanding the fact that neither of us had run a single step for probably twenty-something years. Since we are very fortunate to live near a nature conservancy with an extensive, hardpacked earth trail system, there was nothing holding us back. We started slowly by walking a mile or so in the beginning, then gradually added distance until we were walking 4-5 miles per day. </p>
<p>Only then did we add running to our routine. At first, we only ran a half mile or so during our daily walks. We gradually worked our way up to running three miles per day and walking two miles. I must say that some of the power walking (especially uphill) is tougher than running.</p>
<p>Today we feel GREAT. Our muscles are toned and my friend has lost a significant amount of weight. Even though I’m not overweight, my borderline high blood pressure has dropped back into the normal range. Interestingly enough, our formerly achy joints (like knees) no longer bother either of us. </p>
<p>The biggest benefit, however, is to our mental states. What a high! We went from dreading our morning walks in the very beginning to absolutely loving our walk/runs. It’s a daily routine that gives us something to look forward to every day. Our dogs love the exercise, too.</p>
<p>Starting out do a modified reverse fartlek-a walk and running routine. A good warm-up is essential, stretching-bending-torso twisting, etc. Start out slow with a 12 minute routine of walk-run so as never to get too much out of breath. Increase the amount of running by about 10% per week and once you get to a 12 minute run, increase the amount by no more than 10% per week. This should get you on your way to running injury free. Also, you do not have to exercise every day but do try to get out at least every other day to maintain the training effect.</p>
<p>If your objective is aerobic conditioning I would recommend buying a book by Dr. Kenneth Cooper, the person who coined the term aerobics. He has several books still in print on the subject. Just go the Amazon or B&N.</p>
<p>Warning-if you try to build up significantly faster you are very likely to become injured which will merely set you back.</p>
<p>I agree with the above about mixed running/walking. I’ve never liked plain running a whole lot (I do my running on the tennis court), but I love taking a good walk, and mixing a number of 100-yd runs in with it. Everything I read indicates that there’s not that much more benefit to hard-core running for people our age, and you’ve got to take care of those joints and tendons.</p>
<p>Yeah, but, NJres, see here, the thing of it is, if the parent starts running (or walking, biking, skiing, rowing, tennis-ing, weightlifting, etc.), parent will be mentally and physically healthier, sleep better, eat better, have greater career success, infect a household with a far greater degree of happiness, and ultimately live longer, which of course by consequence lends itself to greater quality and quantity of support to the offspring who are already in or about to be in college. </p>
<p>Good advice from many thoughtful folks. I’m with rorosen, though: consider cycling. My orthopedist essentially ordered me to stop running last year after evaluating the state of my knees, but I can cycle all I want. If you put effort into it, and don’t shy away from the hills, cycling can take you into old age, although you’ll probably slow down a bit. Separate weight training (an hour a couple-few times a week at the YMCA or just 20 minutes daily in the bedroom with hand and ankle weights) takes care of the weight-bearing exercise.</p>
<p>Anyway, just an idea, if running turns out to be not your cup of tea (or not your joints’ cup of tea). And yes, drink lots of water! That’s important for everyone, but especially when you’re exercising. “Drink before you’re thirsty.”</p>
<p>For those who like indoor work-outs better, running on a treadmill can be lots of fun - you can substitute walking/running; you can set the incline to run steep hills, and, if facility management doesn’t mind, running backwards on the treadmill is awesome - it works an entirely different group of muscles (though definitely try this carefully at a walking pace first). </p>
<p>I dislike gyms and health clubs as a matter of philosophy - think playing outdoors, in teams and with other people is more beneficial and more fun, but for running I prefer healthclubs, no dealing with dogs, traffic, car exhaust, unwanted attention from motorists, or lack of attention from motorists at intersections, broken glass, debris, etc.</p>
<p>I am not really a runner- but I have been moderately active in spurts.
However, since I have loose ligaments, my knees tend to hyperextend, and I get foot/knee problems with too much pounding or toomuch of same kind of exercise.</p>
<p>When I use the stationary bike, I focus on RPMs and dont use the reclining bikes. Building your quads are important as they help to support your knees.
I have been going to th egym about 5 times a week, but I alternate muscle groups to work.
One day I use the bike for 15 min and the rowing machine for 30- the next day I reverse. If I am feeling really good I will use the stair machine, but that often puts toomuch stress on my knees
By increasing my aerobic output, I have even decreased my asthma symptoms down to zero, and while I still have my inhaler, I haven’t had to use it for months.
I have also started taking glucosamine/chondrotin again, my dog is a good reminder, because she has been on it for a couple years and it has done wonders for her.
I love the health club though, the people are really friendly, it is easy as it is very convienent, and it keeps me in shape to do those more strenous activities, like hiking or soccer. ( plus with our weather?- I don’t get excited about running in the rain)</p>
<p>As my screen name suggests (French for “runner”), I am an avid runner and have been for nearly 35 years now.</p>
<p>If you are thinking about running, don’t let others disuade you. Just take slowly in the early days. Follow the beginners’ advice on the RunnersWorld website.</p>
<p>Also from RunnersWorld:</p>
<p>We can think of hundreds of good reasons.
Here are the 10 best:</p>
<ol>
<li><p>Running is the most efficient path to cardiovascular fitness. Thirty minutes a day, four days a week will yield an excellent level of fitness in the shortest possible period of time.</p></li>
<li><p>Running is the most accessible of aerobic sports. No matter where you live or travel, an excellent area for running is almost always close by. You don’t need to find a health club or worry about bringing along bulky equipment.</p></li>
<li><p>Running is inexpensive and simple to learn. You need good shoes, decent clothing and not much else to participate. Everyone knows how to run, and training information is widely
available.</p></li>
<li><p>Running is the best method of stress reduction on the market. Thirty minutes of running will work wonders in dissolving stress accumulated on the job.</p></li>
<li><p>Running is an excellent component of any weight-control program. Few activities burn calories more quickly.</p></li>
<li><p>Running is a flexible method of training. You can run at your
own pace, with or without company, at whatever time of day suits you.</p></li>
<li><p>Running makes you feel good. Your fitness, self-esteem and confidence all will increase with a regular running program.</p></li>
<li><p>The sport offers a unique opportunity for recreational runners
to mix with world-class athletes. You can’t play in the Super Bowl
or the NBA play-offs, but on almost every weekend, runners compete
in the same events with the fastest human beings ever to inhabit the
planet. There are also low-key social events that emphasize fun and
friendship.</p></li>
<li><p>Running is for families and individuals of all ages. There are
running programs for kids, “masters” programs for those over 40 and
events for families.</p></li>
<li><p>You’ll be in good company. Millions of people–including four
of the last five presidents of the United States–already run for health,
fun, fitness and competition. And you’ll find running clubs in almost every community in the country.</p></li>
</ol>