I have gone through three phases of running in my life. First when I was in high school, those were the days. Running came easy, I didn't have to work to go out and run 3 - 5 miles nor did I have pain when I was done. Recovery happened naturally. Second phase happened when I was in my twenties I had to train more in order to run longer distances but I still had no problems recovering. This made running enjoyable still. Cue my current phase in life. My body no longer recovers like it used to, running causes knee and ankle pain when I try to do it like I used to. My wife who has become quite the dedicated runner herself has been urging me to start off slower for years now. Finally I have decided to start slow and build slow. I am putting forth a dedicated plan aimed at building up my running to 30 straight minutes without straining my body. My goal is not to run for longer than 30 minutes but to eventually increase the distance that I can run in those 30 minutes.
In my first week of running my objective is to do run walk intervals. I will be starting with 1 minute of running followed by one minute of walking. My goal is to increase the running interval segment by one minute each day of running, once I am at 3 minutes I will do that duration for two runs so it should look something like this.
Sunday - run 1 min, walk 1 min for 30 minutes
Tuesday- run 2 min, walk 1 min for 30 minutes
Thursday- run 3 min, walk 1 min for 30 minutes
Saturday- run 3 min, walk 1 min for 30 minutes
Update to come after week one. If anybody wants to join in let me know, I no longer want to be a distance runner. I just want to enjoy pain free running again.
-Chris
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