starting to run again after 10 years

[H]

Here's a question about resuming running...

I used to run a lot 10 years ago. Since then I stopped
running and have done other things for fitness like cycling.

At the time, "Galloway's Book on Running" was all the rage--
the idea of running long slow distances once a week and
short distances on the balance of the days with a day of
rest or two thrown in. This technique worked for me then.

I would like to pick up running again but I now have to
start from scratch as a 36 year old 6'2" 220+ lb guy (when I
ran I used to be 165 lbs).

Have there been any new training concepts/books/philosophies
that have been developed for normal folks since Galloway's
book on running?

Are there things that people my size/age can do to mitigate
the chance of injury or worse the danger of giving up too
early? I would like to attempt a marathon in a year or two.

Thanks, -H.

[Donovan Rebbech]

On 2004-07-07, H <helix_r@yahoo.com> wrote:
> Here's a question about resuming running...
>
> I used to run a lot 10 years ago. Since then I stopped
> running and have done other things for fitness like
> cycling.
>
> At the time, "Galloway's Book on Running" was all the rage--
> the idea of running long slow distances once a week and
> short distances on the balance of the days with a day of
> rest or two thrown in. This technique worked for me then.

If you find it works for you, then why not ? As long as the
programs are broad enough to address your current level of
fitness, it may be a good starting point. I don't
use/advocate Galloway, but I do advocate that one uses what
works for them.

> I would like to pick up running again but I now have to
> start from scratch as a 36 year old 6'2" 220+ lb guy (when
> I ran I used to be 165 lbs).
>
> Have there been any new training
> concepts/books/philosophies that have been developed for
> normal folks since Galloway's book on running?

For regular people, my recommendation would be Bob Glover's
books. Not sure how new they are. These books are more a
good source of all sorts of information about running more
than they are a training philosophy. I found his
competitive runners handbook useful even though I don't use
his training programs.

> Are there things that people my size/age can do to
> mitigate the chance of injury

Start slow. Train at an easy pace. Train consistently. Don't
rush into speed work. Wear appropriate footwear. Age
shouldn't be a problem, but the surplus weight means you
need to be careful.

> or worse the danger of giving up too early?

Enter a race. This is good for motivation, as it gives you
something to focus on. It also helps remove the temptation
to try to "set PRs" during training.

> I would like to attempt a marathon in a year or two.

Two is more realistic. But set some short term goals as
well. Long term goals are good, but filling them out with
short-mid term training goals is even more important. I'd
recommend making a goal of finishing a 5k race, and
training 3 times a week (can be walk/run if you like) as a
starting point.

All the best,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Jeff Dahlberg]

I too started running years ago following Galloway's book.
After 6 years off I found "Slow Burn" by Stu Mittleman to be
very useful. I now run time and effort with less focus on
specific distances.

Just my .02 cents.

Jeff

"H" <helix_r@yahoo.com> wrote in message
news:a719e44.0407070941.3993f1a1@posting.google.com...
> Here's a question about resuming running...
>
> I used to run a lot 10 years ago. Since then I stopped
> running and have done other things for fitness like
> cycling.
>
> At the time, "Galloway's Book on Running" was all the rage--
> the idea of running long slow distances once a week and
> short distances on the balance of the days with a day of
> rest or two thrown in. This technique worked for me then.
>
> I would like to pick up running again but I now have to
> start from scratch as a 36 year old 6'2" 220+ lb guy (when
> I ran I used to be 165 lbs).
>
> Have there been any new training
> concepts/books/philosophies that have been developed for
> normal folks since Galloway's book on running?
>
> Are there things that people my size/age can do to
> mitigate the chance of injury or worse the danger of
> giving up too early? I would like to attempt a marathon in
> a year or two.
>
> Thanks, -H.

[Dangling]

Donovan Rebbechi <abuse@aol.com> wrote in message news:<slrnceofj4.d16.abuse@panix2.panix.com>...
> I don't use/advocate Galloway,

May I suggest gallos for you?

[Doug Freese]

"Donovan Rebbechi" <abuse@aol.com> wrote in message
news:slrnceofj4.d16.abuse@panix2.panix.com...
> If you find it works for you, then why not ? As long as
> the programs
are broad
> enough to address your current level of fitness, it may
> be a good
starting
> point. I don't use/advocate Galloway, but I do advocate
> that one uses
what
> works for them.
>
> > I would like to pick up running again but I now have to
> > start from scratch as a 36 year old 6'2" 220+ lb guy
> > (when I ran I used to be
165
> > lbs).
> >
> > Have there been any new training
> > concepts/books/philosophies that
have
> > been developed for normal folks since Galloway's book on
> > running?
>
> For regular people, my recommendation would be Bob
> Glover's books. Not
sure how
> new they are. These books are more a good source of all
> sorts of
information
> about running more than they are a training philosophy. I
> found his
competitive
> runners handbook useful even though I don't use his
> training programs.

Galloway and Gover are both fine for basics and getting
started. So is Higdon and his stuff is readly available
online off http://www.runnersworld.com/
>
> > Are there things that people my size/age can do to
> > mitigate the
chance
> > of injury
>
> Start slow. Train at an easy pace. Train consistently.
> Don't rush into
speed
> work. Wear appropriate footwear. Age shouldn't be a
> problem, but the
surplus
> weight means you need to be careful.

Just an amen!

>
> > or worse the danger of giving up too early?
>
> Enter a race. This is good for motivation, as it gives you
> something
to focus
> on. It also helps remove the temptation to try to "set
> PRs" during
training.

I'll politely disagree with a race unless it is multi months
away or after some reasonable weight loss. If you're 220 on
an old 165 frame your primary goal is weight loss for an
impact sport. I'd suggest a serious walking program coupled
with some caloric lessening and focus on weight loss rather
than a race. You burn the same calories walking as you do
running without impact. If you have classic type A running
personality doing a race will drive you into speed work way
too early. If you have self control and agree to walk that
race, then I'll agree with Donovan.

>
> > I would like to attempt a marathon in a year or two.
>
> Two is more realistic.

Another amen!

-DougF

[H]

Thanks to all for the advice.

I'm doing the run-walk-run thing for now until I get more
stamina. It feels good and I think my legs still remember
how to run even if the rest of me has forgotten.

Thanks, -H.

[Donovan Rebbech]

On 2004-07-08, Doug Freese <dfreese@hvc.rr.com> wrote:
>

> I'll politely disagree with a race unless it is multi
> months away or after some reasonable weight loss.

I'd say the race should be a couple of months away, and I
would recommend that you're confident of your ability to run
continuously for the race distance prior to entering.

> If you're 220 on an old 165 frame your primary goal is
> weight loss for an impact sport. I'd suggest a serious
> walking program coupled with some caloric lessening and
> focus on weight loss rather than a race. You burn the same
> calories walking as you do running without impact.

That's fine, except that when attempting weight loss, one
often plateaus. This can be frustrating. Some people find
fitness goals more motivating, and the weight loss tends to
happen as ones fitness improves.

> If you have classic type A running personality doing a
> race will drive you into speed work way too early.

But if you have that type of personality, you'll try to "set
PRs" in workouts if you don't race. Those without self-
control have little choice but to learn it.

> If you have self control and agree to walk that race, then
> I'll agree with Donovan.

I was thinking more in terms of jogging the race. Start
up the back, and just go the distance, nothing more. Even
without making a conscious effort to race, most beginners
will run faster than they expect and their race times
will improve.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Swstudio]

"Donovan Rebbechi" <abuse@aol.com> wrote in message
> But if you have that type of personality, you'll try to
> "set PRs" in
workouts
> if you don't race. Those without self-control have little
> choice but to learn it.

A little off-topic from your original discussion, but I am
one of those that had problems controlling myself on
training runs until I got a HRM. Now I still go for "PR"'s
on the training run, but within the confines of a heart rate
zone. It works really well for me.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org
www.absolutelyaccurate.com