I’m a Senior Citizen and I have some running tips for a 5k for you, no matter what Your age is. Heck if I can do it, you can do it… right?
What is a 5K? The “K” stands for kilometer. A kilometer is 0.62 of a mile, which makes a 5K race 3.1 miles long or 16368 feet long or 5000 meters long.
Walking has always been my favorite way to get from one place to another. Over the last couple of years, I’d walk anywhere between five and ten miles a day.
Going to work I’ll walk four avenue blocks to catch a train rather than take another train to get there. During my breaks at work, I’ll walk a couple of blocks rather than hang out and have a cup of coffee or shoot the breeze with the guys.
At lunch, I’ll grab a piece of fruit and walk two miles. Walking makes me feel good. It gets the blood flowing. I’ve read that sitting at a desk for eight hours a day shortens your life by three years. I don’t know if it’s true or not, but I know I feel stiff from sitting too long and better when I walk.
You’ve got to walk before you can jog, and it makes sense to jog before you run. But, first you’ve got to get up off of your butt and head for the door. You can follow my path from walking to jogging on this article The Hardest Part Of Exercising Is Just Starting.
My resistance workout routine is The Best 30 Minute Workout Routine Ever.
In the 50’s tv show ‘Lassie’ nobody ever said, “Lassie!
Timmy fell in the well…Go WALK for HELP!”
But, this article is about running and not walking or jogging. Why run? It provides you with an increased level of fitness. It builds your wind and endurance. Besides it’s just more fun and free to cover more ground faster.
I don’t really walk, jog or run for weight loss. I think weight loss is 80% diet and only 20% exercise. If I was in a wheelchair or bedridden I know what to eat to not get fat. But, we all need to get up and move. I do it because it feels good and may help me live longer.
I don’t think you burn a whole bunch of calories walking or running. Probably only 80 to 120 calories per mile. Just the bread in a sandwich would negate the benefit of running two miles. I’ve read you would have to run a marathon to burn off a Super-Sized meal at a Fast Food place.
I don’t normally eat bread, and I never would consider Fast Food to be Food. That’s not to say I don’t enjoy most of what the average person likes, I just know how to say, “No!” Or, just save those things I don’t eat every day for a Cheat Meal.
Why A 5K
In our 30’s my wife and I were very active and fit. We worked out at the gym and loved it. We lived near Central Park and really preferred to be out and running in the park than act like a hamster on an exercise wheel.
We both ran in 5K Corporate Challenge races for our companies. Since these races were in Central Park we had kind of a home field advantage. Not, that we ever won, but it did help to do practice runs on the actual course.
The 5K is the perfect distance and you can get your whole workout done in 30 Minutes. 30 minutes s perfect, not too long, not too short it’s just right. You can start by walking and get to a level of fitness to do a 5K over a season, Spring, Summer or Fall… 3 months.
I never had any desire to run a marathon, or the time to train to even contemplate running 26 + miles. No thank you. 5K is perfect. I admire the dedication of the people that can do it. But, that’s not me.
Where To Run
Over the last 36 years, I’ve never been more than two blocks from a park. Central Park, Manhattan and now Prospect Park, Brooklyn. You Gotta Have A Park! My wife misses Manhattan a lot, me too. But, Brooklyn’s Prospect Park is lovely and a fascinating place to run.
I love the park because I never have to stop and run in place waiting for a stop light to change. I’ve run on a track, but again you start to feel like a hamster after a while. I like a change of terrain, hills and valleys and flats to keep it interesting.
I love the change of seasons, scenery, weather and the other people in the park. Besides when you’re first starting out you can wait and watch for the slowest jogger that comes along and let them set the pace for you.
Find yourself a park or some country roads or find some other runners in your area and find out where they run and when.
How I Train
I do resistance training every other day, on the off days from that I walk/jog/run. I usually only do a full 5K once a week. As of this writing on May 2, 2015 I still can’t jog for a full 3.2 miles (5K). I’m still building up to it.
I started jogging this year on Friday April 3rd, “Good Friday” a good day to start jogging. I could only jog ¼ of a mile at 2:43 minutes. As of today May 2nd I can now jog 20:08 minutes and cover 1 ½ miles.
My plan is to get my time jogging up to 30 minutes and then start working on my speed. Having the wind and endurance is key. Jogging faster and then flat out running comes next.
On the days I’m not doing the full 5K, I work on doing Sprints, and doing One Mile for time. I will soon be working on flattening out the hills of Prospect Park.
Sprints are just flat out fun. It makes me feel like a kid to just run as hard and as fast as you can. Your brain handles it different, your arms have to move differently.
You can get winded running a sprint, but it seems you recover faster. When I jog as far as I can and get winded it can take a couple of minutes to catch my breath. But after doing a sprint I’m usually good to run again in less than 20 seconds.
On my sprint days, I’ll jog to the place I’ve picked out and measured off different distances. 25 yards, 50 yards and 100 yards. I’ll stretch out my legs, my hams and quads and practice swinging my arms like I was running.
Next I’ll run in place getting my knees up and again pistoning my arms. I know that the faster I can swing my arms the faster my legs will move. When I’m all warmed up it’s time to run.
I’ll start with doing 25 yards, slowly at first just focused on form and seeing how everything feels. I’ll do the next 25 yards a little faster, but the focus is on form I don’t really even time my 25 or 50-yard sprints.
So, I’ll do four 25 yard sprints and then four 50 yard sprints, taking no more than 30 seconds between sprints. By this time, I’m itching to run further and faster. I really like doing 100 yards.
When I finish my 5K I always like to sprint the last 100 yards and finish strong. I’ve only just recently started doing sprints and my best time for 100 yards is about 20 seconds.
I am not fast right now at any distance. But since I’ve only been jogging for about a month I’m very pleased with my results so far and have a lot of confidence that if I can stay healthy I’ll make great improvements.
My best time for 1 mile is 10:23. Once again, not a land speed record, but I couldn’t jog a mile 31 days ago. On my One Mile days, my goal is to get that 10:23 down to under 8 minutes. That’s the pace I need to keep to hit my goal for a 5K.
I’m Not Just Counting On Training
I know how important it is for me to never miss a workout. More important than that is to not injure myself, that could end my training and my season. I don’t push myself any further than I need to each workout. I always want to leave something in the tank for the next time.
But, I’m not just counting on my workouts to help me reach my goal. I know that more than half the battle is Nutrition and my weight. I am following strictly Dr. Joel Furhman’s “Eat To Live” program, which I used back in 2012 to lose 60 pounds in four months.
I started back on it on Monday April 20th at 198.4 pounds,
as of today May 2nd I weigh 185.2. 13 pounds in 12 days.
Average weight loss on “Eat To Live”
is 20 pounds in six weeks. In 2012, I lost 27 pounds. I’m on track to lose more than that this time.
Every pound I lose is less stress on my body. Less weight to run with. Right now, I’m wearing a 30-pound weight belt. I want to drop it. It will make my running easier and me healthier, and less likely to get injured.
Is to beat my best time for a 5K which I set when I was 30 years younger. That time is 28:20. Am I nuts? I don’t think so. I think I can do it and here’s why. My nutrition is much better than is was 30 years ago, because of ETL. I fully expect to be 10 to 20 pounds lighter than when I did that best time.
Plus my resistance training is far more focused and getting me greater results. I am going to be beyond a doubt healthier now than I ever was then.
At least that is My Goal
I will be blogging my progress in the Comments section below.
Please, leave any Comments or Questions below and click on the Notify Me Buttons so that you can get replies and future comments.
Added September 29, 2015
While doing some research on Relaxation and Belly Breathing techniques, I found this video that relates belly breathing with running, so I’m going to add it here.