Running Tips To/From Grey Headed Possums

springlering62

I am trying to take up running. The last time I ran was 45 years ago in 7th grade.

Can anyone give me any tips?

The first one I’ve learned for myself is don’t run immediately after breakfast.

Is there a good Apple Watch interval app that doesn’t require a phone to start it?

tiptoethruthetulips

I must have too many wines tonight. I read the header in the forum lists, and thought I have never know possums to be that aggressive that someone would need to run from them

My one tip would be to consider the couch to 5km program/app...you do not the app but the guidelines may be useful to you.

JeromeBarry1

tiptoethruthetulips wrote: »

I must have too many wines tonight. I read the header in the forum lists, and thought I have never know possums to be that aggressive that someone would need to run from them

My one tip would be to consider the couch to 5km program/app...you do not the app but the guidelines may be useful to you.

Carnivores might have to run and catch possum for dinner.

OP, if you're completely out of running shape, find a program for couch-2-5K. That will gently get you started on running. Get into decent shape before taking up sprints, if you do that at all.

Your muscles and bones should work the same as they did in your youth. There's a slight risk that you've developed early symptoms of osteoporosis as you've aged. You might want a bone density scan just to be sure.

spiriteagle99

I started running at 55, following C25k. My best advice is to be cautious in increasing distance and intensity. take it slow and easy. I spent a lot of my first two years injured. Eventually I got past that and have since run 5 marathons, but it took time and a lot of work to get there.

springlering62

I do a ton of mat classes, walking and weight training so I’m not too worried about the bone density, although I appreciate the heads up. I’m trying to start off slow with intervals since I can’t find a good watch app and trying to time it on the watch’s stopwatch function isn’t working so well. I’m simply counting under my breath as I run and walk.

Any tips for shin splints and top-of-foot joint cramps? I’d already been getting those lately in classes, especially Pilates, and cramped up even worse on the mat this morning after the earlier run (aka “very very brisk walk” lol). It can’t be lack of stretching, because I stretched for forty minutes before the run, and the second yoga class actually was a yin stretching class. Or maybe there’s a more efficient stretch for those I’m missing?

grimendale

Like everyone else has said, start with a Couch to 5k (C25K) program. As I understand it, shin splints aren't due to a lack of stretching, but a lack of muscle strength in your flexor muscles for your feet. You're probably going to want to strengthen those muscles up with something like toe lifts. Cramps could be dehydration or being low on potassium. Do you drink enough water prior to/during workouts? Are you getting enough potassium?

dewd2

springlering62 wrote: »

I do a ton of mat classes, walking and weight training so I’m not too worried about the bone density, although I appreciate the heads up. I’m trying to start off slow with intervals since I can’t find a good watch app and trying to time it on the watch’s stopwatch function isn’t working so well. I’m simply counting under my breath as I run and walk.

Any tips for shin splints and top-of-foot joint cramps? I’d already been getting those lately in classes, especially Pilates, and cramped up even worse on the mat this morning after the earlier run (aka “very very brisk walk” lol). It can’t be lack of stretching, because I stretched for forty minutes before the run, and the second yoga class actually was a yin stretching class. Or maybe there’s a more efficient stretch for those I’m missing?

That is generally a bad idea. Forget what they told you in PE class. Stretching does more harm than good in many cases. Static stretching cold muscles is a bad idea and static stretches before running can actually hamper your performance. I am a runner who runs with many others (including several world class athletes) and I don't know that any of them can even touch their toes (I'm only sorta joking here ).

emmamcgarity

I started c25k in February. I am in my early 50s and successfully finished the program. Instead of downloading an app, I downloaded the NHS podcasts. I found it very simple to listen to the pleasant British narrator tell me when to walk and when to run. She also gave many helpful tips during the podcasts.

Here are the main things I felt were important.

1. Get fitted at a running store for running shoes. (You mentioned shin splints. Please consider this). Everyone’s feet are different and we all have a different gait. Even an expensive pair of running shoes in a well known brand can cause just as many issues as an inexpensive pair if they aren’t the proper fit for you. My gut says your shin splints are due to overtraining and/or shoes.

2. Use a structured program so that you add mileage at an appropriate pace to avoid injury. Repeat any runs you find challenging when needed to build your endurance instead of trying to push through pain.

3. RUN SLOWLY. Slower. Even slower. REALLY SLOWLY. I didn’t listen to this and struggled through the first two weeks. Once I listened my experience was so much better. I was able to run longer and build up stamina.

I don’t stretch before running. The narrator on the podcast didn’t tell me to. She told me to do a 5 minute warm up walk. I did more than 5 minutes warm up walk. I’ve also been listening to a beginner running podcast recently, and the coach on the podcast stresses the warm up walk as being important.

Years ago I tried counting intervals under my breath like you describe. Consider getting the app or the podcasts. It’s definitely easier to listen to the cues to run and walk when you don’t have to keep track yourself.

lorrpb

I used C25k to run my first 5k at 60. I didn’t do that in even 7th grade. I couldn’t run the 600 without walking back then.

NorthCascades

I don't know about possums, but mice love running on wheels. Or anywhere else, they're little parkour champs.

For humans, Couch to 5k.

springlering62

Not to sound contrary or ungrateful for wise advice, but I’ve done my morning stretch for many years now and am not going stop just because I’ve started running. It’s what gets me loose and moving. There were mornings if I didn’t, I’d just cower and whimper in pain.

@grimendale I think you pegged it with dehydration. I often do back to back hot classes, and the splints started with toe pointing during Pilates. I will up the water intake between classes, and maybe slip a Nuun tablet into the jug to boot.

I appreciate the advice to go slow. That’s hard for me because I’m competitive with myself, so I will try to be mindful.

What advice do you guys have for sore toe tips? The tips of my toes feel bruised.

And also, I have a really weird habit of clenching or pushing down with the knuckles of my toes when I walk. Any suggestions for evening out the foot?