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> I think a lot of people go hard on it and overdo it and then get injured or stop it for other reasons. Yes, I think C25K and the "just run" sentiment in gene

> I think a lot of people go hard on it and overdo it and then get injured or stop it for other reasons. Yes, I think C25K and the "just run" sentiment in general is missing half a dozen asterisks about this aspect. Like "except don't run on concrete for the first year", or "except do this progression of exercises for feet and tendons for 3 months before you start doing continuous 2-3k", or just "hire a trainer to get you started". I've never been overweight, been active as a kid, was in increasingly good physical shape throughout my 3 attempts to start running over the years and got injured for months every time. By the last attempt I was taking multi-hour walks as a habit, lifting weights 5 days a week, watching my sleep and diet. And heart rate monitor has shown that I straight up didn't have this magical "easy run" heart rate zone available - brisk walk was well below 120 bpm and even jogging in place got me over 130. C25K is great for what it is, but I feel what it is is not enough to start running safely.

igouy 4y ago
> got injured for months every time What did you injure? What did you do after thinking you were injured?
- somethingreen 4y ago
  Plantar fasciitis, shin splints and some minor, I assume, tendon inflammation above ankle joint. PF was the worst - icing, stretching, rolling, exercises - nothing helped, only went away after switching from casual/dress shoes to sneakers for daily. Shin splints seemed to have went away in couple weeks with some massage and exercises, but came back after 1-2 runs on multiple attempts. Last injury coincided with me receiving an old elliptical from parents as a gift, so I didn't need to run for cardio anymore. And now I'm a refugee and my running trails back home were in the zone russians dropped cluster munitions on. So it's not looking good for running going forward, lol.
  - igouy 4y ago
    Yeah the shoes we wear most of the day do matter a lot. Don't recall having plantar fasciitis or shin splints; but spent a lot of time on steps doing many many single leg heel raises, to work around achilles tendon and calf muscle pain. Exercise finds our weaknesses.
igouy 4y ago
> even jogging in place got me over 130 The cardiac exercise research group in Norway have developed and tested an online maximum heart rate calculator. https://www.ntnu.edu/cerg/hrmax https://www.ntnu.edu/cerg/hrmax Check what that number is for you. The interval training they recommend would be about 90% of maximum heart rate. (For example, I'm in my early 60s and I'm supposed to push my heart rate into the range 150—165 bpm.)
- somethingreen 4y ago
  Interval training is different, it's supposed to spike your heart rate for short(er) periods, so that makes sense. When people are talking about running easy or being able to have a conversation, they usually are talking about low to moderate intensity aerobic zone or "zone 2", which goes to 75-80% HRmax depending on who you're asking. Some would even explicitly recommend 120-130 bpm range.
  - igouy 4y ago
    Depends on our age and size and conditioning. So "jogging in place got me over 130" may be just fine, or may not be.

igouy 4y ago

> got injured for months every time What did you injure? What did you do after thinking you were injured?

somethingreen 4y ago
Plantar fasciitis, shin splints and some minor, I assume, tendon inflammation above ankle joint. PF was the worst - icing, stretching, rolling, exercises - nothing helped, only went away after switching from casual/dress shoes to sneakers for daily. Shin splints seemed to have went away in couple weeks with some massage and exercises, but came back after 1-2 runs on multiple attempts. Last injury coincided with me receiving an old elliptical from parents as a gift, so I didn't need to run for cardio anymore. And now I'm a refugee and my running trails back home were in the zone russians dropped cluster munitions on. So it's not looking good for running going forward, lol.
- igouy 4y ago
  Yeah the shoes we wear most of the day do matter a lot. Don't recall having plantar fasciitis or shin splints; but spent a lot of time on steps doing many many single leg heel raises, to work around achilles tendon and calf muscle pain. Exercise finds our weaknesses.

igouy 4y ago

> even jogging in place got me over 130 The cardiac exercise research group in Norway have developed and tested an online maximum heart rate calculator. https://www.ntnu.edu/cerg/hrmax https://www.ntnu.edu/cerg/hrmax Check what that number is for you. The interval training they recommend would be about 90% of maximum heart rate. (For example, I'm in my early 60s and I'm supposed to push my heart rate into the range 150—165 bpm.)

somethingreen 4y ago
Interval training is different, it's supposed to spike your heart rate for short(er) periods, so that makes sense. When people are talking about running easy or being able to have a conversation, they usually are talking about low to moderate intensity aerobic zone or "zone 2", which goes to 75-80% HRmax depending on who you're asking. Some would even explicitly recommend 120-130 bpm range.
- igouy 4y ago
  Depends on our age and size and conditioning. So "jogging in place got me over 130" may be just fine, or may not be.