Slow jogging

[Doris8]

Hi new to Japanese slow jogging and hurt my calves, too much on my toes I think. What make of trainers do you slow jog in. Think mines I tried were too flat . I have new balance fresh foam cushioned . Would they be ok. ? Or are they not flexible enough. Tried watching the technique on you-tube but can’t seem to manage it without hurting my calves or Achilles. Any idea what I am doing wrong?

[Madge50 Graduate]

Hi there, I would certainly not try to mimic what I see on a ‘running’ video. We are all different, all have different gait, and posture, and we will all have the natural way we run - and all human beings are built to do so - think of kids running about, they don’t follow any technique, they just run!

I’d ditch the video, and just run slowly, but naturally, you should be able to hold a conversation - that is your natural slow pace, don’t worry about what your feet are doing, they will manage just fine

Ideally get a gait analysis and good shoes - decent running shops provide this service (if you can get to one at the moment) the shoes I run in wouldn’t necessarily suit you, again, we’re all different and gait analysis is the best way to find what may suit you - generally though, comfort is what you’re after, I like my shoes to feel like comfortable slippers with plenty of room at the end between my toes and the end of the shoe- at least a thumbs width.

You will get aches and pains as your muscles learn what they have to do - and getting to what they’re actually built for - especially, if like me you’ve had many years of not attempting to run....but you should never be in great pain. The C25K programme is designed to take you up to running 30 minutes gradually, but it’s not set in stone, it’s just a guide.

Take it easy, relax and do what comes naturally

Mx

[IannodaTruffe Mentor in reply to Madge50]

Spot on Madge50

[Doris8 Graduate in reply to Madge50]

Hi Madge . Thanks for all your great advice. I have been running a few years now can can run 5km but the problem is my heart rate zone for the speed I am running at is really high on garmin forerunner 35 (186 maximum bpm) and thought that I would try the c25k to see if that would get my heart rate down a bit . I did for example did c25k this morning wk3r3 pace 9.37m/k but 168 average to 190 max bpm and in zone 5 most of the way even in the walk/run and your not running for a long time. I have my heart rate zone set at 170. Enjoying the c25k but the heart zone doesn’t go down much in this which I thought it would as not exerting myself too much . Going by garmin to be in zone 5 I would have to be sprinting. By the way I am 64 44kgs 5 feet. Maybe it’s me that’s something wrong or have settings in garmin wrong.

Thanks again and will take your great advice.

[Madge50 Graduate in reply to Doris8]

I’ve got that HR thing on my watch - never had it before, my old Garmin was very basic, TBH, I ignore it, I’m always in the red zone it seems 😂, as it picks up all these measurements from the outside of my wrist, not on an actual pulse point, it’s not a medical device, or a 12 lead ECG, I don’t think it actually tells you much - and can be very misleading - it’s based on average, average, average, whatever that is! (Which none of us are) Main thing, I feel fine, that’s what I go by!

Mx

[GoGo_JoJo Graduate]

Fantastic answer from Madge50 . Get proper fitted shoes, suited to the terrain and just get out there and run your natural style, but slower 👍🏻😁

[Doris8 Graduate in reply to GoGo_JoJo]

Thanks will take your advice on board

[GoGo_JoJo Graduate]

Also, have you read the guide to the programme? That might be useful if not, it's packed with all the info you need to successfully complete C25K

healthunlocked.com/couchto5...

[Doris8 Graduate in reply to GoGo_JoJo]

Thank you.

[Slothgoesrunning Graduate]

Good warm up - Stretches before and after run - plenty of water every day whether running or not

[Doris8 Graduate in reply to Slothgoesrunning]

Hi I am one to not stretch a lot which is bad . Will do some of these . Thanks firvgreatbtips

[Hidden]

Are you following the C25K? This will improve your strength and stamina and help you avoid injury.Good luck!

[Doris8 Graduate in reply to Hidden]

Yes I started at week 3 as I can run 5km but wanted to do this c25k to build up my stamina. I felt when I was running 5km not getting any faster and stuck at the same so was going to try this, and have replied to madge about my bpm on garmin and that’s why trying to get down a bit as too high . Did it this morning and really high as explained to madge and not going very fast. Will try’s d plug away because enjoying it.

[Hidden in reply to Doris8]

The HR on Garmin is set as a standard. You can change it to actually reflect what your maximum really is and then you will get a more accurate measure

[Hidden]

I slow jog nearly automatically. I did not know about slow jogging, learned it just this week and look and behold, I am just a teeny tiny tas faster, coming veeeeery close to slow jogging.

I did read that very flat shoes are best for slow jogging, but that you can not wear them immediately because you will get injuries. You have to do it very very gradually. Go read on the site of slow jogging. I just wear my normal running Asics with higher heel like all running shoes have.

I just don't give a fuck about my posture or how my feet behave. I just try to have fun. And today I noticed that I am not always landing on my heel. I try not to force my feet to land mid or forefoot, because it is too difficult to do. I just let my feet do what they want and I hope that over time they will improve of themselves 😁

By the way over bpm in cadence of steps: slow jogging needs to be around 180 bpm (I am at 158 so need to step up some more). Or were you talking about your heartrate?

[Doris8 Graduate in reply to Hidden]

Hi my cadence somewhere about the same as yours but my heart rate is at 186 slow jog . It’s hard to get 180 on your cadence of steps you be just baby steps.

[Hidden in reply to Doris8]

I know! I already feel like taking mini steps at 158 spm, but on their site of slow jogging, I red it should be at 180 spm.

Oh well, I just run / jog slowly on my pace (which is very very close to slow jogging) and try not to think about what should. I would like my heel strike to change fully to a midfoot strike, but even that I just don't try to think about.

Just have fun!