Thursday, January 28, 2010

I had a great 2-mile run/walk today

Today was a great day for running! I was out at 1:30 PM and the temperature was about 40 (F). I ran more and walked less than I've been doing. I think this was my best run since my blood-clot attack in January 2009. I wasn't tired at the end and felt fine during the rest of the afternoon and the evening. My wakeup heart rate has been in the low 60s, higher than I'd like, but it will come down in the next couple of weeks.


Anonymous said...

I started walking/jogging on Monday three weeks ago (On an 8 week beginners schedule) and have been out already 3 times each week with sessions taking between 30 and 45 mins. To be honest, I don't really enjoy it that much but the feeling when in a shower afterwards is great. I have only jogged for 1-2 mins at a time and then walked for another 2, then start again for 5 repetitions. Although I am reasonably fit,I am struggling a bit to jog more than the 1-2 mins as I seem to just stop and continue walking for about a minute before starting up again.
I'm 53 and only about 8lbs overweight (It's only a beer belly) but feel I don't do enough (If any) exercise. I've just bought a new pair of proper running shoes to help (Asics GT2140) but I'm not too sure about the correct way to move the foot when jogging (land on the heel and move off forward). I guess it is the co ordination I need to get right.
I seem to be very flat footed as I think I seem to do most of the
work on the balls of my feet and not the heels. Maybe I do but it
just doesn't feel like I do.
Can you please offer me some advice on these 2 issues as I would be extremely grateful.

Allen said...

First, a general comment. Spend some time in my training blog at You'll find answers to most of your questions.

Combining walking and jogging, as you are doing, is great. In fact, I recommend that people start by walking and don't do any jogging until they can walk half an hour without stopping. Walking puts much less stress on your body than running. I also suggest that the only people who should jog are those who enjoy it. If you don't enjoy jogging, stick with walking.

Concerning whether you should change how your foot hits the ground. In the beginning, don't try and change your natural gate. Trying to change your gate will put more stress on your body.

Concerning form, aim for a cadence of about 175-180 steps per minute. Take relatively small steps such that your feet hit the ground under your body. A common error is to take big steps. Keep your body erect while you run. Bend your arms into approximately a 90 degree angle, and move your arms in sync with your feet.

Congratulations on starting to walk/jog! Keep it up and make it a life-time habit. You'll gain big dividends from your investment of time and energy.