OT: Running

[kenyanfeline]

Looking for some advice from any runners on the board. For the last 15ish years I’ve been a pretty avid runner. Over 50 half marathons and a few full marathons.

This past year has been hell for me physically, I was dealing with some unexplained partial paralysis in my leg and it turned out that I had a fractured vertebrae that I ignored that healed incorrectly and basically calcified to my spinal cord. I went under the knife a few months ago to repair it and get a couple new discs.

Recovery has gone well and I’m just about at the point where I’m getting back to normal… and holy shit I’m so out of shape. I’ve gone on a handful of runs over the last week and I haven’t even made it 1/2 mile without walking yet.

When I first started running I was coming out of the military so I was already in shape. I’ve never really started from the ground up before. I have no idea how to do it.

So questions if anyone picked up running later in life or came back from an extended period of not running:

What advice do you all have for someone essentially starting from scratch? I signed up for the Lincoln Half Marathon in May and I’m honestly thinking I might not get to the point I can do it.

 

[2010sarenevercomingback]

I picked it up later. To get away from being incredibly out of shape. Turned into an obsessive for a while and did a bunch of races, a bunch of triathlons, including an Ironman.

My suggestions would include getting some good shoes that support well (especially for high/regular mileage running) like Hokas to take care of your knees - you can also work on building cardio up with other lower impact stuff besides running, especially if you're carrying extra weight from the layoff. No need to pound the crap out of them at the early stages.

Follow this guy: https://x.com/kneesovertoesg and train your joints and supportive systems well.

Get your sleep, don't skimp on recovery days, don't be vain about pace or afraid of going slower, and just know it will suck for a while. But keep working and slowly trending the distance up, and you'll start hitting a rhythm after a while, and endurance will come as your body gets into the routine.

Then for the love of God, when race day is approaching, do a proper taper down. Way too many people are running way too many miles too close to race day.

 

[jaihawk]

don't be vain about pace or afraid of going slower, and just know it will suck for a while. But keep working and slowly trending the distance up, and you'll start hitting a rhythm after a while, and endurance will come as your body gets into the routine.

Can't emphasize this enough. Especially as guys, we tend to always think of where we were at with our peak and think that we should be "just a little off" of that since we are starting fresh. For many of us, we were doing athletic things from the moment we could walk, so it's impossible for us to remember a time of "starting from scratch". Whether it's running or lifting weights, it's important to treat it as though you've never done it before and check the ego at the door. Start slow, even if that's at a 15 minute mile pace, and slowly work your way back up. I've always been a fan of starting slow and working towards a bit of distance first (keep the same pace, trying to work up to a mile) and then once you hit the mile, start increasing your pace until you hit a certain threshold and then start upping your mileage.

Far too often we try to do more than we're capable of and then we get injured and that sets us back even further. I'm going through this with the distal tendon bicep tear that's now healed. It's humbling curling 5 pounds with your left arm, but I know that it'll get back to normal eventually.

I can only imagine what it's like for someone that goes through something super-traumatic like trying to learn how to walk again.

 

[doublewing]

Good form - good shoes - recovery.

I'm a lifelong runner and have been through some wear and tear. I moved exclusively to trail running within the last 10 years and have found that it is much better on my joints, a better workout, and much more enjoyable. I don't run on pavement or treadmills anymore. I like to run long distances when I go so I give myself at least one day between runs to recover.

 

[BIGSTICK67]

Looking for some advice from any runners on the board. For the last 15ish years I’ve been a pretty avid runner. Over 50 half marathons and a few full marathons.

This past year has been hell for me physically, I was dealing with some unexplained partial paralysis in my leg and it turned out that I had a fractured vertebrae that I ignored that healed incorrectly and basically calcified to my spinal cord. I went under the knife a few months ago to repair it and get a couple new discs.

Recovery has gone well and I’m just about at the point where I’m getting back to normal… and holy shit I’m so out of shape. I’ve gone on a handful of runs over the last week and I haven’t even made it 1/2 mile without walking yet.

When I first started running I was coming out of the military so I was already in shape. I’ve never really started from the ground up before. I have no idea how to do it.

So questions if anyone picked up running later in life or came back from an extended period of not running:

What advice do you all have for someone essentially starting from scratch? I signed up for the Lincoln Half Marathon in May and I’m honestly thinking I might not get to the point I can do it.

Swim....seriously.

My wife suggested it for years and I scoffed. She said you're always so drained from walking long distances (I'm in my mid 50's). I'm also active with squats and push-ups and a few kick boxing sessions. But nothing feels better than swimming - nothing. It's more refreshing and easy on your body. It also reduces inflammation BIGLY.

Unless you live in Worms or Burwell I'd think you could join a gym with a pool. Or swim for a couple months until your body acclimates.

This is one of four items that changed my life. I have a tough time remembering when I've felt better.

 

[BIGSTICK67]

I picked it up later. To get away from being incredibly out of shape. Turned into an obsessive for a while and did a bunch of races, a bunch of triathlons, including an Ironman.

My suggestions would include getting some good shoes that support well (especially for high/regular mileage running) like Hokas to take care of your knees - you can also work on building cardio up with other lower impact stuff besides running, especially if you're carrying extra weight from the layoff. No need to pound the crap out of them at the early stages.

Follow this guy: https://x.com/kneesovertoesg and train your joints and supportive systems well.

Get your sleep, don't skimp on recovery days, don't be vain about pace or afraid of going slower, and just know it will suck for a while. But keep working and slowly trending the distance up, and you'll start hitting a rhythm after a while, and endurance will come as your body gets into the routine.

Then for the love of God, when race day is approaching, do a proper taper down. Way too many people are running way too many miles too close to race day.

This too. The best of the best shoes and inserts. Underrated.

 

[Dr.DrakeRamoray]

Swim....seriously.

My wife suggested it for years and I scoffed. She said you're always so drained from walking long distances (I'm in my mid 50's). I'm also active with squats and push-ups and a few kick boxing sessions. But nothing feels better than swimming - nothing. It's more refreshing and easy on your body. It also reduces inflammation BIGLY.

Unless you live in Worms or Burwell I'd think you could join a gym with a pool. Or swim for a couple months until your body acclimates.

This is one of four items that changed my life. I have a tough time remembering when I've felt better.

This x 100.

Swimming is by far the best way to get in shape and build endurance while avoiding wear and tear on the body.

 

[Cornicator]

Swim....seriously.

My wife suggested it for years and I scoffed. She said you're always so drained from walking long distances (I'm in my mid 50's). I'm also active with squats and push-ups and a few kick boxing sessions. But nothing feels better than swimming - nothing. It's more refreshing and easy on your body. It also reduces inflammation BIGLY.

Unless you live in Worms or Burwell I'd think you could join a gym with a pool. Or swim for a couple months until your body acclimates.

This is one of four items that changed my life. I have a tough time remembering when I've felt better.

I've always been a good swimmer, but for some reason I don't have the personal drive to let swimming kick my ass. I know its excellent exercise, but I can't ever seem to overcome the exhaustion while trying to build up endurance. On the flipside, I wouldn't have any problem going out and running sprints until I puked.

 

[cwessel76]

This x 100.

Swimming is by far the best way to get in shape and build endurance while avoiding wear and tear on the body.

I love my Peloton and road bike for this exact reason and I’ve found this is the best way for me personally to stay in shape, healthy, and motivated.

 

[BIGSTICK67]

I've always been a good swimmer, but for some reason I don't have the personal drive to let swimming kick my ass. I know its excellent exercise, but I can't ever seem to overcome the exhaustion while trying to build up endurance. On the flipside, I wouldn't have any problem going out and running sprints until I puked.

Sounds like a Cornicator problem. 😉

There's an acclimation period, but now that I've been doing it for years my core, shoulders, neck are fairly solid. Even my G*ddamm hands and fingers are strong. Whenever I see my nephew we shake hands and squeeze as hard as we can until someone gives up. He's a 28 year old burly as hell gym rat and amazed at my hand strength...as I eventually relent and he crushes me.

What I like best about swimming is you can knock out an hour swim on a Saturday after drinking too much, and your inflammation is basically gone.

 

[blackshirt98]

I spent 39 years of my life probably running a cumulative 100 miles intentionally, and then for the last 18 months have started up. Went from 10 miles/week to 25, now sit around 35-45. Run a half every month, 10 every Thursday. I kinda fit your ask there….

I started slow - 10+min miles for 2, then for 3, etc. Slowly built my way up. Now I have certain runs for certain days, varying pace. I go hard on a treadmill 3 days a week for 3.15 miles doing interval runs that equal out to a 7:30 pace, I get outside the other 4 days and have set sub8 miles, 815 miles, and usually try and set an 8-820 pace for a couple 7mile runs I have. There’s days I feel like shit and that’s 840 though. And then I have Thursdays I do 10miles and it’s usually intentionally slow, more recovery - 845-9min miles.

So I guess my answer to you beyond the obvious of get good shoes and replace them every 400miles, is build a running plan that has variation in your timing so you have days you push and days you cruise to recover and build up endurance. By far the easiest way for me to have gotten rolling consistently.

 

[betsch]

I just started swimming laps instead of running. I've never done it before, but I really liked it. It is much more relaxing and just as good of a workout. I thought I was in decent swimming shape too, but I was really wrong. I'm 99% sure it's probably easier on your body/joints too.

Not to mention all the Gilfs in the pool for water therapy.

 

[doublewing]

Not to mention all the Gilfs in the pool for water therapy.

I like to swim but many times it's hard to find a lane at my gym that isn't occupied by the elderly folk.

 

[BIGSTICK67]

I like to swim but many times it's hard to find a lane at my gym that isn't occupied by the elderly folk.

I'll make sure to GTFO of the way then. Ha ha!

I hear you though, it's not your typical 25 year old that swims. But as @betsch said there are some milf's and gilf's on occasion.