Observations of an Oldie

[Altair2]

I'm 77 years old and recently completed C25k for the third time, after recovering first from chemotherapy and then from a strained/torn Achilles tendon, but having been doing Parkruns during the fitter intervals in between. I knew from experience that the C25k program would get me there, so I extended my running times during the later weeks until I managed to cover 5km on W9R2. The only problem was that this took almost 44 minutes!

For the next 2 weeks I kept doing repeats of my W9 (not always managing 5km non-stop) but my 5km times did not improve, and I started to believe that getting to do 10km was beyond me. However, I became aware that I was landing on my heels, and as I got tired I was more and more more likely to find my leading foot sliding onto the ground. I knew a little about the Japanese slow jogging concept, which emphasises the need to land on the ball of the foot, so I changed my training to intervals of slow jogging interspersed with short intervals of brisk walking (which were necessary because my calf muscles were noticing the difference!)

To my amazement, the first time I did this yielded a better 5km time (including the time spent walking) than all of my non-stop runs. Not only that, but my times have subsequently improved steadily (but only to just over 40 minutes! - so far) and I feel much less exhausted than I had done on C25k. Clearly, I had been running very inefficiently before. I have often seen people of a similar age to me running (gamely) in a very flat-footed way, and I had obviously been doing the same.

I have yet to get anywhere close to running 5km landing on the balls of my feet, but I'm going to give it a try. Meantime I thought I would share this for the benefit of any other (probably senior) runners who feel their performance has plateau'd. Does anyone out there have any personal experience like this? Or any related comments, suggestions or advice?

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Well done to you, it makes a difference when you work out good form.

The Japanese slow running is a very good way to run, it takes less effort and doesnt put to much weight on your joints.

Good luck with your future runs.

[Grannyhugs Graduate10]

Fantastic effort working out and solving the problem. Hopefully you will not only feel less exhausted but also keep injury at bay. Happy running 🤗

[Killerblue Graduate10]

I have also been using the Jap slow jog technique and it has worked for me as no pains or injuries at all. I started running a few years ago and had to stop due to my knees hurting every time but it doesn’t happen now.

As for the speed, I managed my first 5k last week and it took me 45 mins which I know is very slow but I am aiming to do this a few more times then might start on Jujus Magic plan to get me closer to 10k. I think the speed will increase as I do the distance.

I tried the stepping stones but I found it was too fast for me.

So maybe continue with your 5k then start following a plan to help you 🤗

[Fionamags Graduate10]

That sounds great. I love that slow jogging. Now you've reminded me of ut I'm going to have to watch it yet again 🤣🤣

[cheekychipmunks Graduate10]

Brilliant Altair, you’re clearly loving your running and seeing improvement is so good for the soul isn’t it? Have fun, stay safe and fit, and it’ll be interesting to see where this great technique can take you. 😀

[over61andstilltrying Graduate10]

An inspiration thank you. Well done to you. 🎉🎉🎉😊