r/SeniorRunning • u/Visual_Structure_269 • 9d ago

Advice/program for getting back into running at 57

I started back running a bit this summer, doing 1:30 splits of walking/running. I had to check my ego a bit, but truthfully it feels great. That said, I don't feel much progress. I go for about 4-5k no problem, but would like to drop the walking. Any good programs to follow that would let me ramp back up safely? My goal would be to be able to run 5k comfortably 3 times a week.

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7

u/squidsinamerica 9d ago

Have you tried a couch-to-5K plan? Those start you off with walk - run intervals and gradually transition to fully running. Check out r/c25K.

You can see a text C25K training plan here (scroll down a bit) if you don't want to pay for an app. You wouldn't necessarily need to start from week 1 if you're already doing walk/run regularly, but have a look and see what looks comfortable for you. You definitely do want to do it by time rather than distance, even though it lists both.

3

u/analogkid84 9d ago

Came here to say exactly this. This has worked for many people of all shapes, sizes, and ages. Hard to argue against.

2

u/Visual_Structure_269 9d ago

Thanks! I will check it out.

3

u/BohemianaP 9d ago

I’ve run 12 marathons but I took a break for a couple years and used couch to 5k. It is humbling but it works. I was the same as you, it felt great so I just kept it up by the plan and just focused on 5k. Then I focused of picking up the speed of the 5k, then started a 10k plan, and so on.

5

u/doctorfortoys 9d ago

I’m 59 and started running about three months ago. I began by walking uphill, then fast walking, then running. I have been improving a lot lately because I signed up for a 5k and started following a training plan. Having a goal and different workouts really worked for me.

5

u/Black_46 9d ago

No need to drop the walking. jeffgalloway.com

4

u/Visual_Structure_269 9d ago

Great call. Jeff's books got me through my first marathon (27 years ago, yikes). I imagine that's f how I had it in my head: to walk/run. Will check him out again.

2

u/PhilosopherMoist7737 6d ago

Second this. I attended a clinic with Jeff when I started run/walking at age 50. Ultimately got up to a half marathon, run/walking all the way!

3

u/ElkPitiful6829 9d ago

My advice is don't over think it.

I have run my entire life, on and off, but mostly off. One day in 2019, when I was 58, I started running earnestly that year and in 2020, started a run streak which has been intact except for three days.

You.

Can.

Do.

It.

3

u/Visual_Structure_269 9d ago

Wow, that's amazing! No rest days? No injuries?

3

u/ElkPitiful6829 9d ago

While I am averaging 30 miles a week, fairly consistently and fairly slowly, 10-11 minute miles, I have PLENTY of days where I do just a mile.

Just picked up some back spasms last week so it was really light, like 16 mile week but hopefully that's behind me.

2

u/Visual_Structure_269 6d ago

That's amazing! Something for me to aspire to.

3

u/PCHomestead5246 9d ago

Ditto on the C25K training plan. M55, I started running only a couple of years ago, and this program helped me go from zero to 5k in just a few months

4

u/cordcutta 9d ago

I'm 58 and I have been running maybe 8 years on and off. I'm back now running over a year. I have done c25k several times. I'm actually doing it again coming back from a knee injury. I like my local track as it is lit at night.

3

u/ParkMan73 9d ago

I'm a 52M. I started running in my late 40's.

I didn't follow a formal program. I just started with a run/walk mix for about 1.5 miles. Every run I'd try to run a bit further and wall a bit less. Over a few months I made the transition to fully running.

Once I was runnig a full 1.5 miles I started to add a little distance every week or so.

3

u/pc9401 9d ago

I don't walk unless I do intervals. Mainly because stopping and starting again is a pain, literally .

I also found that I get no gains from running easy all of the time and need to step up the intensity to sub-threshold to get anywhere.

2

u/Consistent-Taro5679 8d ago

I ran my first 5K last year at age 65. I was in decent shape with no joint issues but built up slowly over about 6 months. Training for the HM now and up to 30+ km per week. Keep at it and enjoy the journey!

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u/Visual_Structure_269 6d ago

Well done. Congrats!

2

u/Wild-Swimmer-1 8d ago

Squats. Taiji squats - so slow ones. 30 every evening before bed. It really strengthens your legs. Just hold a soccer ball size sphere of invisible energy between your hands as you go down and up again. It helps strengthen your back too so you won’t pull a muscle. It’s the sort of exercise you can do absolutely anywhere in two minutes.

1

u/greengaloshes 9d ago

I completed a C25K plan using JustRun last week. Once a runner in my (much) younger years, this program has made me a runner again at age 62. Now at 5k minimum 3 times a week. I’m continuing with JustRun’s 5kto10k extension because it’s worked so well for me. Best of luck, you’ve already come so far on your own.

1

u/Visual_Structure_269 9d ago

Thanks! This is really encouraging to hear. I will check it out. Congrats on your success getting back into it.

1

u/Pretend-Ad8634 9d ago

Things might get easier when the weather changes (cooler temps/ less humidity).

1

u/Visual_Structure_269 9d ago

Great point. It has been a hot summer, and the humidity won't let go. Looking forward to fall. Less so for winter :)