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Walk vs run for first 5K

rlpomeroy
rlpomeroy Posts: 726 Member
in Fitness and Exercise
Hi all. I am considering doing my first 5k in September. I am a 57 (will be 58 by then) year old male. Over the last year or so, I have dropped from 260 to 190. My eventual goal is about 165. I also have reduced heart ejection fraction from a heart attack a couple of years ago that left some scar tissue. It is currently about 45%. I haven't run since high school football. I walk quite a bit now and average about 10,000 step a day. Walking the 5k wouldn't really be a challenge for me, but I'm concerned that trying to run it might be to much. Thoughts? Thanks

Replies

  • spiriteagle99
    spiriteagle99 Posts: 3,771 Member
    The C25k program takes about 9 weeks, so you have time to build up to a solid run, if that's what you want to do and if your doctor approves. You could also just build up to a 3:1 or 2:1 run:walk and do the entire distance at that level. Many people do run/walk at races, even long ones. The walking intervals allow your heart rate to fall and leg muscles to relax so is easier on the body but is still a challenge when done over distance.
  • ContraryMaryMary
    ContraryMaryMary Posts: 1,840 Member
    Can I just add, with events, if you enter as a walker you can only walk - run a single step and you’re cheating and risk disqualification. Enter as a runner and you can walk and run as you feel - a lot of people do this (either intentionally or not).

    If you feel walking isn’t enough of a challenge, set yourself a goal to run a certain amount.
  • AmunahSki
    AmunahSki Posts: 257 Member
    Good for you - keep us posted with your progress!

    (Having never enjoyed running, I took it up about 3-4 weeks ago just to see if I could get to the point where I could run 5k without walking. I don’t have any health issues to deal with, but I feel I am making good progress so far. I’m using a Garmin coach program and taking it slow and steady - if you’re a Garmin user I’ll happily ‘connect’ to cheer you on!)
  • rlpomeroy
    rlpomeroy Posts: 726 Member
    AmunahSki wrote: »
    Good for you - keep us posted with your progress!

    (Having never enjoyed running, I took it up about 3-4 weeks ago just to see if I could get to the point where I could run 5k without walking. I don’t have any health issues to deal with, but I feel I am making good progress so far. I’m using a Garmin coach program and taking it slow and steady - if you’re a Garmin user I’ll happily ‘connect’ to cheer you on!)

    I would like to connect as well. I can't remember how to reach out on there though. Can I search your user name? I am using one of their coaching programs and I'm off to a rough start...lol.
  • Lietchi
    Lietchi Posts: 7,026 Member
    rlpomeroy wrote: »
    AmunahSki wrote: »
    Good for you - keep us posted with your progress!

    (Having never enjoyed running, I took it up about 3-4 weeks ago just to see if I could get to the point where I could run 5k without walking. I don’t have any health issues to deal with, but I feel I am making good progress so far. I’m using a Garmin coach program and taking it slow and steady - if you’re a Garmin user I’ll happily ‘connect’ to cheer you on!)

    I would like to connect as well. I can't remember how to reach out on there though. Can I search your user name? I am using one of their coaching programs and I'm off to a rough start...lol.

    I really recommend a C25K program and not a Garmin one. Just run-walk intervals with progressively longer running. For example: https://www.bbc.com/sport/68836703

    I've started a few Garmin programs, but I don't really like them personally - though I'll admit I never tried one for starters.

    Why rough? One of the pitfalls is not taking it slow enough - slow jog, not 'sprints'. I started out with a running pace barely faster than walking 🙂
  • ContraryMaryMary
    ContraryMaryMary Posts: 1,840 Member
    Come join us in the monthly running challenge for loads of support, helpful information and insights, and inspiration: https://community.myfitnesspal.com/en/discussion/10919058/july-2024-monthly-running-challenge/p1?new=1
  • GardenQueen30
    GardenQueen30 Posts: 24 Member
    I encourage you to 1) definitely talk to your doctor, but (2) check out the Run-Walk-Run method book by Jeff Galloway! It doesn’t have to be all or nothing, and mixing up running and walking has been honestly life-changing for me lately, especially trying to run in the heat. You can get his book super cheap on Abe Books.
  • AmunahSki
    AmunahSki Posts: 257 Member
    rlpomeroy wrote: »
    I would like to connect as well. I can't remember how to reach out on there though. Can I search your user name? I am using one of their coaching programs and I'm off to a rough start...lol.

    I think this will work:
    https://connect.garmin.com/modern/profile/d7d8131e-9b51-4a03-8f47-072843d5cde4
  • rlpomeroy
    rlpomeroy Posts: 726 Member
    I did my 3rd training "run" yesterday and I have to say that it is getting a bit easier. I ran slightly more of it than I had the previous times and I felt a little more smooth. The first few times that I have tried to run I felt extremely clumsy and like I was hitting the ground really hard. By the end yesterday, it was a bit more of a glide. I look forward to continuing to improve. Thanks for the help.
  • rlpomeroy
    rlpomeroy Posts: 726 Member
    AmunahSki wrote: »
    rlpomeroy wrote: »
    I would like to connect as well. I can't remember how to reach out on there though. Can I search your user name? I am using one of their coaching programs and I'm off to a rough start...lol.

    I think this will work:
    https://connect.garmin.com/modern/profile/d7d8131e-9b51-4a03-8f47-072843d5cde4

    Request sent
  • ehju0901
    ehju0901 Posts: 396 Member
    Do what feels right. Remember, they aren't an all or nothing event. You can walk and run if you want.
  • John772016
    John772016 Posts: 186 Member
    rlpomeroy wrote: »
    AmunahSki wrote: »
    Good for you - keep us posted with your progress!

    (Having never enjoyed running, I took it up about 3-4 weeks ago just to see if I could get to the point where I could run 5k without walking. I don’t have any health issues to deal with, but I feel I am making good progress so far. I’m using a Garmin coach program and taking it slow and steady - if you’re a Garmin user I’ll happily ‘connect’ to cheer you on!)

    I would like to connect as well. I can't remember how to reach out on there though. Can I search your user name? I am using one of their coaching programs and I'm off to a rough start...lol.

    Lots of good advice already and glad to hear you're finding it a bit easier.👍
    There's also a MFP group on Garmin called 'My Fitness Pal Buds'.
    Not a lot of interaction on messaging posts, but a ton of folks sharing their exercise on the daily feed which I find very inspiring.

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