A bit puzzled

[Maximodad]

Amazingly I'm still forcing my septagenarian and heavy old bones several times around the block 3 times a week. Into week 6 now (had to repeat week 4). Have to confess it hasnt been easy. But I have managed it only by adopting the Japanese slow jog technique; very short steps landing virtually flat footed and definitely not on my heels as taught by the elderly guru on YouTube. But the lovely Laura in my earpods is still advising landing on heels from time to time. What to do? It has implications for running shoes which I was thinking of investing in having got this far. The guru says they must have no heels and thin flat soles? Apologies if this is an old issue already discussed.

[nowster Graduate]

I'd ignore Laura on this one. Landing on heels is known to be bad form.

[IannodaTruffe Mentor]

Please read the guide to the plan healthunlocked.com/couchto5... which clarifies this issue.

Landing with a heel strike is the commonest but least desirable form of footfall as it imparts more impact stresses up the legs .

[Silverfox1943 Graduate]

Hello young man came across your post just by chance.

Welcome to a new way of life experience.

A good pair of shoes is a must especially at our age. Must protect knees and joints from impact. I'm onto my second pair of Nike Zoom Pegasus, nice soft sole. I just bought a different pair but find the sole is too hard for longer runs. So you may need some advice from a sports shop.

There is advice on running stance which I think states to land on the ball of your foot and not heel, which is my style.

I started late Sep 2018 age 75 and have continued 3 times a week ever since. I do daily exercises and esp pre/post run stretches.

Early last year had a couple of falls and calf/achilles injuries,; that knocked me back 5 months. However once I get moving all my aches and pains disappear.

To keep interest I change routes, distances, and times all the time.

Doubt if I'll do a 30min 5k, bit I'm not far off. This year aged 77 I decided to do jujus 8 week plan, and did 60mins first then 2 weeks later did 10km.

It's all now a way of life.

What got me started was taking my grandson all over the country for his races. If your interested there are 16 or so 5k track and cross country. Lookup on YouTube ''Simon Charlton'' and you will get the races, mainly under 18.

Best of luck and slow is best.

[Maximodad Graduate in reply to Silverfox1943]

Thanks a lot for this. So helpful. And massively encouraging to know someone exactly the same age is doing so well and keeping it up long after completing the C25K programme. What is jujus8 week plan? Is that something you can graduate to after a year or so?

[Silverfox1943 Graduate]

Juju's plan is run by an administrator and can be printed off in order to follow.

I would have tried it sooner if I hadn't had the falls and injuries. The falls were Jan and Feb last year in bad weather. That taught me to be more flexible when and how to run. Originally Mon, Wed, & Fri, now fits in with the weather, great to be retired.

Now I hav'nt been as fit for a long time, even though I have high blood pressure (under control), a screw in my toe after a bunion op, frozen shoulder, weak lower back, and arthritis in my right hip (could have had a replacement op, but now very little pain).

So long as I do my exercises for my aches and pains I feel great and have lost 17lbs weight.

Running for me is now a way of life.

Take it slow and enjoy it and you will feel the benefits.

[Maximodad Graduate]

Gosh, I envy you the loss of those 17 pounds, I too have a stack of aches and pains which I attribute to a former life in the Army. But I guess we just have to live with them at our age. Good to know that running helps rather than hinders.

I am appointing you my official role model and mentor!