70 Years Old - Want to Start Running

by Bob
(UK)




70 years old want to start running

I am 70 years of age. Started on one of your beginner programs am now in Week 2. Really excited at the prospect of getting to run a 5k.

I play golf 3 times a week so ok with a good six mile walk. I want to improve my cardiovascular fitness and lose a bit of weight.

The brisk walking is fine, but I cannot manage to run for more than 1 minute without having to stop.

Recovery time seemed pretty good.

I think I will need some weeks of brisk walking and 1 minute runs before I can step it up to 2 minutes or more of running. Is that ok? And if so what would you suggest?

Is this normal for my age? It is probably 40 years since I last ran more than 50 yards.

Bob

Answer by Dominique:

Hi Bob,
I'm thrilled that you posed this question regarding my beginner running programs. Running is an excellent method to not only drop a few pounds but also improve your overall fitness.

I'll break my response down as follows:

1. Go see the doctor
2. Modify the beginner running programs
3. Stick to easy pace


Go See the Doctor




70 years old want to start running

Before we delve into the details, it's crucial to address an important aspect. You've mentioned that you haven't run beyond 50 yards in the last four decades. That's quite a stretch of time! Moving towards a more intensive exercise regimen after such a break does require some precautions.

My advice to you would be to consult with your doctor first.

Their professional opinion on your health condition and recommended approach would be paramount. Put simply, I don't know you and know nothing about your physical wellness, ailments or conditions, so both of us need to proceed with considered caution.

Modify the Beginner Running Programs




70 years old want to start running

Now, onto the running programs that you'll find on this site. The beginner running programs here are extremely carefully designed to make the process not just productive but also approachable.

I have done my best to ensure that the transition from sedentary or low-impact (like walking or golfing) activities to running is smooth and sustainable. We start off easy - perhaps with a minute of running, followed by a two-minute walk, then move on to two minutes of running, and so on. The principle is to convert users into runners progressively, with small increases in the run-walk ratio.

Just apply small increases over time consistently and before you know it, you'll be running 5 minutes, 10 minutes, 20 minutes and beyond.

From what you've shared, it seems the boost from one minute to two minutes is proving a tad challenging. Indeed, a one-size-fits-all method doesn't work. We are all different. So let's explore two approaches to tackle this issue:

Break down the running into shorter chunks
One option is to insert more walking breaks into your routine. For instance, if your schedule says to run for 2 minutes and then walk for 1 minute, 3 times in succession, you could transform it to running for 1 minute and walking for 1 minute but do it 6 times. The sum of running minutes remains the same: six, but you are spreading them out in a more manageable fashion.

Build up by less than one minute increments
Secondly, you could consider increasing your running time in smaller increments. For the above scenario, you might be able to comfortably manage running for 1.5 minutes. Hence, you could amend the routine to 4 x 1.5 min run, with 1 or 2 min walk breaks. If that feels too ambitious, why not start with running for 1 min 15 seconds, repeat that 5 times, and then gradually work your way up to 1:30 min, 1:45 min, 2 min etc.

Remember, you're in control here. Give yourself the freedom to adjust the program based on your comfort and readiness; progressing ever so gently, finding the sweet spot that challenges you just enough without overwhelming you. Reaching a point where you can run non-stop for 30 minutes may take more than the projected 12 weeks - possibly significantly longer - but rest assured, every incremental stride gets you closer to your goal.

Stick to Easy Pace




70 years old want to start running

Lastly, an invaluable tip for beginner runners is the importance of adopting an easy pace. By far one of the most common mistakes beginners make, is that they start off way too fast. Not saying that is you, but I just wanted to make sure that you are sticking to easy pace. Start with a speed that's just a notch above a brisk walk - that will be challenging enough. Once you're comfortable with running for extended periods, you may then begin focusing more on your pace.

Here's to your impressive commitment at the age of 70, Bob! Keep up the spirit and remember, every step you take is one step closer to your goal. Continue to have big issues with the build-up of your running? Then consider checking out my running coaching service for more personal support.

All the best on this quest!
Wishing you all the best,
Dom

BRT Newsletter




Join in and write your own page! It's easy to do. How? Simply click here to return to Beginner Running Tips Q&A.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Half Marathon - Need 11 Minutes Improvement

    I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

    Read more

  2. 5 Minute Mile at 45 Years Old

    Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

    Read more

  3. Sneezing after Running

    Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

    Read more

  4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

    running-quote-021.jpg
    Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

    Read more

  5. Want to Run a Half Marathon in Less Than Two Hours

    Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

    Read more