FabSwingers.com forum: Returning to running

By (user no longer on site) OP
over a year ago

Hello everyone,

I am returning to running this year. Does anyone have any good tips for someone who hasn't run for the best part of 9 years

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By *ools and the brainCouple
over a year ago

couple, us we him her.

Proper footwear.

Start runs with a mixture of walk runs.

Ease into it gradually.

Listen to your body your not as young as you used to be.

What sort of distance was you previously running?

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By *ools and the brainCouple
over a year ago

couple, us we him her.

Also 9 years is a huge gap.

You are basically starting from scratch again.

Join a local running club maybe?

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By (user no longer on site)
over a year ago

Cracking tips - I did something similar and tried to do too much too soon.

Ended up with shin splints and eventually a stress fracture.

Local club or if you don't do social running look at couch to 5k and then start to look at parkrun when you feel up to it.

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By (user no longer on site) OP
over a year ago

Distance wise when I was running for my pleasure I was doing 10k but i was also in the military so was also doing quite a bit of running in of sessions

Might have to look into joining a running club

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By *ools and the brainCouple
over a year ago

couple, us we him her.

Keep runs

30 mins for first month or two.

And no more than three a week.

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By *ools and the brainCouple
over a year ago

couple, us we him her.

"Keep runs

30 mins for first month or two.

And no more than three a week. "

Under 30mins

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By (user no longer on site)
over a year ago

yeah, dont do it , ruins knee and hip joints big times and puts ya ticker under un neccesary strain..

walking is much better, fast walking , with correct deep breathing, amazing results..

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By (user no longer on site)
over a year ago

"Proper footwear.

Start runs with a mixture of walk runs.

Ease into it gradually.

Listen to your body your not as young as you used to be.

What sort of distance was you previously running? "

This, otherwise male bravado results in injury, lay off, start again and vicious circle. Start slow, then go slower less far and less often till you have got some hours in.

General rule is overall time spent running should not increase by more than 10% week on week.

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By *atonMan
over a year ago

barnet

Look at the science behind barefoot running and primal training ..natural and much better than pounding the Tarmac in trainers

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By (user no longer on site)
over a year ago

"yeah, dont do it , ruins knee and hip joints big times and puts ya ticker under un neccesary strain..

walking is much better, fast walking , with correct deep breathing, amazing results.."

Zero evidence of any effect on joints. Exercising a muscle makes it stronger so improves heart function.

Studies have shown that you use less steps to cover the same ground as walking. As a result the impact force of running v walking is much closer than you might think. Also the foot is in contact with the ground for less time.

If your joints are fine now running will not damage them if you do it properly.

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By (user no longer on site) OP
over a year ago

Will look into barefoot running

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By (user no longer on site)
over a year ago

"yeah, dont do it , ruins knee and hip joints big times and puts ya ticker under un neccesary strain..

walking is much better, fast walking , with correct deep breathing, amazing results..

Zero evidence of any effect on joints. Exercising a muscle makes it stronger so improves heart function.

If your joints are fine now running will not damage them if you do it properly."

I respectfully disagree.

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By (user no longer on site)
over a year ago

"Look at the science behind barefoot running and primal training ..natural and much better than pounding the Tarmac in trainers "

What science?

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By *UFC9Man
over a year ago

Whitley Bay & Tamworth

"Hello everyone,

I am returning to running this year. Does anyone have any good tips for someone who hasn't run for the best part of 9 years "

Take it slow and get yourself a foam roller to use on your calves after!

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By (user no longer on site)
over a year ago

"yeah, dont do it , ruins knee and hip joints big times and puts ya ticker under un neccesary strain..

walking is much better, fast walking , with correct deep breathing, amazing results..

Zero evidence of any effect on joints. Exercising a muscle makes it stronger so improves heart function.

If your joints are fine now running will not damage them if you do it properly.

I respectfully disagree."

In what way?

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By (user no longer on site) OP
over a year ago

Will take all the good points onboard and I look forward to my first run tonight after work

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By (user no longer on site) OP
over a year ago

Are there any more running tips for someone starting out again

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By (user no longer on site)
over a year ago

"yeah, dont do it , ruins knee and hip joints big times and puts ya ticker under un neccesary strain..

walking is much better, fast walking , with correct deep breathing, amazing results..

Zero evidence of any effect on joints. Exercising a muscle makes it stronger so improves heart function.

If your joints are fine now running will not damage them if you do it properly.

I respectfully disagree.

In what way?"

You're absolutely right in as much as we cover the same distance running in far less steps, but then, of course, we cover greater distances sort of negating that. We should also consider that running ground reaction forces tend to be equal to around 3 times body weight whereas walking ground reaction forces tend to be equal to around 1 times body weight; also, depending on your style, these forces can increase up to around 5 times body weight. Of course, these are transmitted to the joints. If you adapt efficiently there's little to worry about.

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By (user no longer on site)
over a year ago

Loads of good advice.

Am a semi pro distance runner. Never run on roads unless I have too for a short period to get back to the tracks and fields.

Start slowly and don't stretch your gait. You want your breath or breathing to come naturally.

Speed and distance will start to build again.

I run mountain marathon and have completed almost a hundred marathon and ultra in the last 5 years. I've even won a

Mountain marathon over breacons carring weight.

Find a shoe that suits your foot and keep changin your running routes.

I find the hardest part of running is getting out there.

All the advice from the others is spot on, you just have to work out which works best for you and your body.

From personal and pro runners I know try not to just run on hard surfaces, bad for them joints and all the shite you breath in from congested roads carnt be good for you.

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By (user no longer on site)
over a year ago

Running barefoot on tarmac isn't natural.

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By (user no longer on site)
over a year ago

"Running barefoot on tarmac isn't natural."

Exactly. And I'm pretty sure that Vibram got a legal caning after making claims to the contrary.

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By (user no longer on site)
over a year ago

"Running barefoot on tarmac isn't natural.

Exactly. And I'm pretty sure that Vibram got a legal caning after making claims to the contrary. "

Really good for sea kayaking tho

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By (user no longer on site) OP
over a year ago

Thanks for all the great advice looking forward to my first run tomorrow and getting back to my fitness levels I had in the military

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By *ittle_brat_evie!!Woman
over a year ago

evesham

As a severely overweight runner I can highly reconnected couch to 5k programmes as its where I started. You can get apps for your phone.

It will be hard but you have to remember you are not the runner you once were. My dad used to do a lot of running but after years of not doing it be tried to run my 100th parkrun and went off too fast and ws disappointed when he had to walk bits.

As for knees and what not. I have a torn acl from playing 5 a side football that used to give me all kinds of aggro. In all the years I have been run in it has not bothered me once. Run in bachelors it massively.

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By (user no longer on site)
over a year ago

Start in a running machine first, that way if you get bored or tired you're still in the same place you started. No long boring walk back.

Get a running watch with heart rate monitor to track progress, also decent trainers will prevent injuries and build up slowly.

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