breaking up a run to save the joints

I think run/walk is good alternative for starting out running, but I'm also going to post the link to Barry P's beginner running plan and then the link to ALL of his links. I don't really know much about your training or what you are attempting to do, but he starts you off at a level that you might be able to run without walking. Its important that you make sure you pace yourself and run at conversational pace. I'm not sure if you need to walk because you are pushing too hard and cramping up or if your legs just haven't adapted to running that far (I think TriMyBest explained the scientific reasons in the slowing down running thread, but I don't speak that language :D). Either way BarryP's plan should help you adapt aerobically and physically to longer runs. If you're running by HR I think its zone2/1 but I'm not positive.

Here's a small quote from BarryP's beginner run thread: "I personally like to schedule the week so that I?m running my medium runs on Tuesday and Thursday, and my long runs are on one of the weekend days. For someone just starting out, 5, 10, and 15 minute runs are typically a great place to start. So, starting on Monday, your week would look like this: 5 ? 10 ? 5 ? 10 ? 5 ? 15 ? 0. "

Direct link to beginner thread
http://forum.slowtwitch.com/gforum.cgi?post=2434248;search_string=b...

Link to the thread with all of his links.
http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=r...


EDIT: Just re-read your post. What types of pains are you talking about? Are you talking about muscle pain or specifically joint paint? If you are only having joint pains I'd only be guessing, but I would say maybe you are doing too much too soon. I really don't know though.

Edited by Lupy 2016-10-08 7:31 AM

When I "restarted" running again at age 60, I started with run - walk intervals. I built up very gradually, in time running and cutting down the walking intervals. Now, 2+ years later, this still works well for me.

Also, as the previous poster noted, the Barry P plans seem extremely effective and well thought out as a great way to gradually and safely build running volume and ability.

I did an oly in 2015, but my training was so sporadic I didn't do any this summer - was tired of pulling up the rear.

Finally starting in enough time to be MOP. Ran a mile, 1.2miles, did a 2 miler with hills (walked toward top of hills). Didn't feel winded nor did I have any sore muscles, but then came little twitches of pain. That's what led me to go to a runners store and get the right kind of sneaker for me.

It's hard to do half a mile a day to get my body used to it, I want to do more. Just wondered if I can do more if I run/walk.

In a word, yes. The keys I believe are consistency and starting VERY easy, and building VERY gradually. Here’s what worked for me: I was told by the orthopedic docs after MRI eval etc. that running was definitely not recommended. Both of my knees were in rough shape and would need replacement at some point in the future. But, I got the idea that I wanted to do triathlon again after a roughly 30 year hiatus. I was doing a lot of long walks on the beach (1 to 3 hours) and some biking at the time

I started running every other day and it went something like this; walk 5 min, run very easy 3 min, repeat 3 times. The next time I repeated 4 times. After doing that a few times, I cut the walking breaks to 3 minutes. Soon I increased the run times to 4 minutes, then 5 minutes etc. Again, the keys were consistent and gradual build. I initially tried to increase my running time by about 10% per week, but after a month or two, slowed that progression down a bit. Within about 4 months time I was able to do a long continuous run of up to 5 miles, and I had completed my first sprint tri with a 5K run at about 9:20mi. Not fast by any means, but so much better than I had thought I could do just 4 months before. Now, about 2 ½ years later I have finished 7 more sprints with best run times around 8:50/mi, and a handful of open 5Ks at just slightly better pace. Thankfully my biking is better, but darn, my swim still lacks Anyway, just keep at it consistently but build slowly and with purpose and you might really surprise yourself. Good luck!