I am 48 yrs old and used to run about 20 yrs ago. I could do 3 miles in 18 minutes. I could usually run 5 to 10 miles. I have not ran in awhile, but I would love to get back into it. Any suggestions?
Answer:
I started running again after 20+ years of not running when I turned 48. Now I am turning 50 and still going strong. First, congrats on wanting to run again, I appluad the fact that you want to get back into shape.First do not have any expectations of seeing 3 miles in 18 minutes. After 20 years that may not be a realistic goal at this point. But certainly running 5 - 10 miles is not out of the question, I run up to 20 miles during the week. A great book is John Stanton's Running Room Book on Running. You can order at http://www.runningroom.com its a great book and has lots of useful information from the beginner runner and up. Since you have not run in a while I would suggest that you start from the very beginning and progress from there. It was really quite amazing how fast your body adapts back to running it remembers running you just have to wake it back up.Before thinking about any 5 + mile runs the goal is to work up to 30 minutes of continuous running this should give you around a 3 mile run. Depending on how you feel the day after you can run up to 5x per week, never running more then two days in a row for the first while.I recommend a run/walk technique we teach at the Running room. This is what we use at the Learn to Run clinic, which I lead the runs on saturday morning.week 1 - 1 min. walk; 1x only
1 min. run + 2 min walk 6x
2 min walk 1xWeek 2 - 1min walk 1x only
1 min run + 1 min walk 9x
1min walk 1x onlyweek 3 1 min walk 1x only
2 min run + 1 min walk 6x
1 min run 1x.Etc... working to the point where you can run 2x 10 minutes sets of running with 1 minute walking. After that set a goal, 5K race is agreat goal, but first you have to run/walk before you run/run.Harry
http://thediabeticrunner.blogspot.com...
Slowly. There are many good books also to help you. If you can find a running club in your area they can always help and give you the support you need. Just dont push your self to hard to soon.
take it step by step. start wit 1 km or 2 km ++ (ur preference) per dae. den increase it every day or every two days. or even every week. buy proper running shoes or ur leg might ache easily or blisters will appear! wear lite and airy shirt too :D
tc. good luck. u cud buy a pedometer too, to track hw many steps u ran.pop on ur mp3 and off u go :)
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