Running

[ROBBO36]

Hi there,

I’m curious for any runners on here what your routine is. Do you run everyday? Take a rest date? On the street or in the gym? A combination of both?

I know we’re all different so not a one size fits all.

Many thanks.

[Stentsandrun]

You've answered your own question. Do do what you feel comfortable with, this means frequency and effort. The best way is to run to what is called RPE, Relative Perceived Effort. You can get scientific about it if you wish, but if you just run to a level that you feel comfortable with, you will both enjoy it and benefit from it. The more you do the better and fitter you will feel, don't be pressured by what anyone else does or what you think you should be doing, just do what you are comfortable with.

Oh and outside whenever possible, why people run on Treadmills is beyond me but again each to their own, I have never once got the feeling of wellbeing that a proper run in the fresh air brings from a treadmill. Fine if you are an experienced runner but if you are just getting into it you might be put off.

I would also urge you to use your local Park run for both the exercise and social side of things.

[ROBBO36 in reply to Stentsandrun]

Thanks for that, much appreciated. As I say, it wasn’t for me to copy anyone’s routine, purely just curios. Up until a few months ago I was solely running in the gym (which also has a great pool) but I’ve now also gone out into the streets which I didn’t think I’d enjoy. I very much do though, maybe not as much when running into the wind! Did my first ParkRun last weekend and really enjoyed that aswell. Going to try and build that into my weekend routine if I can.

[nilmonisikdar40 in reply to Stentsandrun]

I am now in my eighties. I used ro run every morning but that was in nineties when I was lot younger. The feeling of well being and fitness is beyond expectation. I lost a lot of weight and family got worried about me and some mentioned whether I have some sort of ilness that I was trying to hide. Now I walk in fresh air in countryside which is equally benneficial. Important thing is keep moving .Good luck.

[ROBBO36 in reply to nilmonisikdar40]

Hi there, big up to you still getting out and about in the fresh air. Delighted to hear your own health still allows that. You are correct, feeling fit & healthy is indeed a great feeling. Thank you.

[Snowflake01]

Trying to do 2-3 runs a week of 3-5 miles, but now back at work full time it's getting difficult on available time, energy and recovery, so do what I can and feel like (6 months post CABG). All done at easy pace and carefully with heart rate recommendation from rehab etc. Found gym work good at rebuilding strength after the op, but have moved on from that now - gym isn't for me, much prefer the outdoors.

Just trying to muster some enthusiasm to get out there today, so think you've given me the kick up the behind I needed!! 💪

[ROBBO36 in reply to Snowflake01]

Glad I’ve maybe helped get you out!! I’m definitely enjoy running outdoors even in the dark winter nights or sometimes in the morning. I’ve not at my gym as much recently, but I’m not totally ignoring that as I do enjoy it aswell.

Wishing you all the best.

[SchnauzerOtto]

I am running 5k every other day outdoors, easy pace trying to stay within aerobic range. Especially in the winter season I found it harder to keep to the routine but new Christmas lights going up every day on houses makes for a bit of a change 🎄.

[ROBBO36 in reply to SchnauzerOtto]

Thank you. I’m very much like yourself and doing a 5km most days, sometimes get up to 6km depending on my route. Again, like yourself doing it at my own pace and not doing anything silly to put the ticker in danger! I’ve also seen some nice Xmas scenes on the way.

[Chinkoflight]

I was guided by these simple mantras and they have always proved helpful: always run at a conversational pace; no pain, no pain; it's a run not a race. They helped me from the couch to 5k and beyond! They help in recovery too after an absence from exercise.

[ROBBO36 in reply to Chinkoflight]

Thank you and very sensible mantras indeed.

[Lonmayloon]

Hi ROBBO36, I run 5km three or four times a week including parkrun every Saturday. Rest days take in a walk of about the same distance. Occasionally I run up to 10km. Most runs are at a relaxed pace but mix in faster runs (parkrun) having built up to that over a very long period. I’m aged 66 and take the rest days to protect my joints. All runs are outdoors on trails or beach. I think your gym work should be good for building strength which helps the running.

When starting running I followed C25K and then built up to 10km following Bridge to 10K on healthunlocked. I also, for a while, followed the MAF 180 method of running. That produced great improvement, running at low heart rate/effort but it takes discipline and a long period to see results but it worked for me.

I’m into the ski season now so my running is on hold for a couple of months. All the best.

[ROBBO36 in reply to Lonmayloon]

Thanks for that. Fantastic to see your own fitness regime. I’ll look into the MAF 180. All the best to you aswell.

[CyclingTime]

Not a runner but a cyclist. I cycle 5 times a week, 4 days at zone 2 level effort building endurance and one day at Threshold/VO2 max to build up the VO2 max ability.Some great videos on YouTube about how VO2 max is a real indicator of how mobile you will remain in to old age

[Boddington]

hi Robbo36, as a lifelong runner, now 77 and recently had a successful ablation for PAF I can only recommend running regularly. Not sure why you are asking the question. The major change I made was to keep my heart rate down using the formula of 220 minus your age as being you maximum heart rate. I keep mine below 140 bpm and run 5K every other day .

[ROBBO36 in reply to Boddington]

Thank you. Not a specific reason who I asked, was purely out of curiosity to hear what others routines were. Well done on your own routine.

[Hidden]

Hi Robbo, I'm glad to see this question as it is interesting to hear others experiences. I'm a regular runner, but I do wonder if people think I'm pushing my luck. I'm 68 and retired, time on my hands, always careful about diet and exercise. Had a heart valve problem over many years but cardiologist said carry on and was medication free.

Post op I am on a beta blocker etc but I have resumed running. I get up at 5am and 4 or 5 days a week (depends on the weather but I agree with having rest days) I go straight out onto the streets in the dark and jog for an hour or so, before I take my meds or have breakfast. I wear a heart rate monitor on my wrist and I've noticed that my easy pace gives an average of about 120bpm, doesn't go above 130bpm. At the end of the run I feel like I could keep going a bit further if needs be. The good thing about being out so early is that I have the streets to myself, in fact I can quite safely run on the roadway where the surface is better, also having just got up I don't notice the cold so much. Sometimes I feel a bit reluctant to go out but I remind myself that I feel better for it afterwards, enjoy my breakfast and it sets me up for the day. Always vary my route and try out new ones, though can't do hills, and listen to podcasts on my earbuds.

I have noticed post-op that there has been a step-change downwards in my capability, whether it is because of my meds or that the op wasn't so successful I'm not sure, so I average about 7mins/km pace and also my step distance is shorter. I don't set myself any targets other than to cover a fair distance comfortably at a sustainable pace.

[ROBBO36 in reply to Hidden]

Thank you. I really liked reading your reply. We’re different ages but I’m similar (ish) to yourself in what I’m doing. I’m maybe not as good as yourself in doing your morning run, like my bed!! I doff my hat to you, fantastic stuff.

[Misstibbs]

Hi Robb … I was a keen runner with good times in the past but have always maintained fitness however since my HA in 2019 I now run 2 - 5k runs a week not because I need to recover but to protect my knees a bit after 1 full replacement. I think the answer is know your limitations All the best

[LadyZ13]

I ran weeky before discovering my heart issues (followed by a heart attack and OHS) - I used C25K to build back up from 5 months after surgery and am now running personal best 5kms at the age of 40 - some speculate that my inefficient heart was slowing me down, but I think I'm just more courageous and motivated to exercise, having lost the ability completely for a bit. I run a 3 mile loop on weekends in just coz I can, in all weathers. Good for the heart and good for the soul, right?

[Winspam]

Up to a couple of years ago I would be hiking often , cycling 5 days a week In all weather swimming in the local pool none stop for an hour + eating lots of fruit and veg done it for years until I was told I have heart failure DCM and left block, as you can guess my world has fallen apart as I enjoyed pushing myself and getting a hit from it, I still go swimming and walk 4 miles couple of times a week but the rest has sadly disappeared, I also know of many people who exercised lots for enjoyment and the buzz who've ended up with enlarged hearts and heart problems It's not in my case but I think to much exercise actually damages your body

[ROBBO36 in reply to Winspam]

Hi there, thanks for sharing your thoughts. You’re correct, it’s a balance and not overdoing things. I wish you well in your own health journey.