Getting back into running - advice please

[Daisydoesnt]

I’d like to get into running again. Im 55, and I have previously been a keen runner and run several HMs. I’ve suffered on and off with lower back pain although I’m in a good place at the moment. I’ve not run seriously for about 5 years.

I’m a very active person, I work out at the gym 2-3 per week mainly free weights & with a PT; swim once a week (about 1 to 1.5km) and do 1 Pilates reformer class.

I’d like to introduce running once per week into my schedule. My caution is because previously I was concerned that running irritated my back. I’ve previously used and liked C25k but I’m not sure how that will work with only 1 run a week? Will I ever be able to build my running fitness up once a week or will i need more frequent runs? Any advice please MN runners? Thanks

I got back into running (in my fifties) after a long gap (including a knee injury), needed to lose weight and had started strength workouts and swimming then just fancied trying a run again. First was probably less than 1.5 miles and was super tough. But carried on mainly only once a week, didn’t overdo it because of the previous knee injury. Found that the strength workouts had really helped support my core which helped my running form, and gradually worked my way up to first a 10k then my first half marathon, still only running once or twice a week , occasionally 3 times before the half.
so it’s doable! I didn’t follow a plan, just went out and ran to feel. And kept very steady , didn’t do any speed intervals as aim is more endurance. Good luck!

Rather than run once a week, I would start with very short runs, 3x a week, maybe only 5 minutes to start with. Then you can see how it impacts your back, if at all.

DH is 61 and has had disc surgery, he's still running regularly.

Thank you both very much for posting. @thornbury i hadn’t thought about running that frequently as you suggest but just keeping them really short. That might be a good way to start. Thank you

Why don't you try to incorporate a run after your gym class 2/3 times a week? So once you've done your work out in the gym and before you shower, do a quick run? 5-15 minutes? And build it up from there?

Thank you @holachicatita thats a good idea. I guess I had it in my mind that running was a separate activity/ day but I don’t suppose it has to be, certainly not when the mileage is very low. And I definitely don’t want to give up any of my other activities as my back seems to be good I really enjoy them.

Try parkrun

@Hohofortherobbers ParkRun is great but it’s getting from 0 to 5km that I’m asking about!

I agree with the others who suggested doing more frequent short runs, although at the beginning, I'd do a short run (gym treadmill?) and then see if you have symptoms for a couple of days, then do another etc. I had to do this and narrowed down that my back issues were very much exacerbated by running. Turns out that I had serious back issues and was told to never run again(!) but at least I found out and have been able to do other exercise to the same beneficial effect.

@FinallyMovingHouse thank you 👍 I saw a consultant two weeks ago who asked me what my aspirations were and when I said to run again he said there was no reason for me not to.

That's great then. x

I got back into running a couple of years ago and also suffer with a mildly painful/stiff lower back.

My philosophy is, my back will hurt whether I run or not, so I may as well run.

It can be a bit stiff when I start but it soon eases off. Tbh it is more stiff and creaky after walking than running. I think that having good core strength helps support your back and make it less prone to aching when running.

The C25K is programme is very good. I’ve seen plenty of people doing run a bit. - walk a bit at Parkruns so you could do it there if you wanted.

Thanks everyone for posting. I’m feeling really encouraged and I’m going to start this coming week.

Be careful about what surface you are running on too. If you can do your runs on soft grass it'll probably work out better than running on the pavement..

@FiveFoxes i was coming back to say I did a little run this afternoon and yes it was on grass, thank you. 8 x 60 secs jog/ 90 secs walk round my local park. It was fab to do! Had a good cool down and a stretch and feel good 👍

The Runna app will get you back to 5km running by taking you through a walk-run-repeat program. You might find that just doing to 'scratches' the running 'itch' - it's aimed at 2-3 runs a week I think.

Well done on get back out there!

@FiveFoxes thanks! It was only first steps yesterday but I feel totally fine today. 👍

That's a great start! Glad you found the advice useful

Adding my voice to pp - I am a slow middle aged runner who mainly strength trains. I'm not bothered about improving at running, just want the health benefits and to enjoy it, so frequency depends on the weather, how busy I am and so on. I will sometimes run to meet a friend for coffee, run home from the post office, short run before meeting a friend for a walk......so often it is just part of my day. When I am running more frequently I will build up distance and then it has to be separated out but 20/30 mins I just kind of fit in, sometimes before a gym slot too.....

thank you @MsMartini thats sort of the conclusion I’ve come to both from the last couple of days but mainly from this thread. I had a PT session (strength training) this morning so as I was really warmed up I did my 8x 60secs round the park again on the way home. For the time being this seems like a really good way to go (building up over time). And I’m still feeling 👌🙏