I know a runner who was in a similar situation. Oddly enough he was of similar size. Over 6' tall and started out at around 205. After training he was down to 185. He had a layoff of several years and wanted to jump back in and run a Marathon. He started running in March and ran his Marathon in November. Our first goal was to just get some consistent running in. This is what is hard. You have to feel this period out. You slowly increase your mileage but you have to go by feel. Some runners can handle it better than others. It is always better to do this cautiously. As you gain cardio fitness, your skeletal muscular system gets stressed and is slower to respond to the change. This is what puts people in jeopardy. They are feeling great but their tendons, bones, and muscles are not up to speed yet. Weight lifting has helped you but only if it was balanced. In other words if your Quads are too strong you may end up with hamstring problems.
What was your prior experience with running in relation to injuries? This can tell you a lot about how you go about things now.
The 10% rule is OK, but I use it as a means of keeping things in check. As you get up in mileage you will not want to average that 10% increase per week. You're going to have to let the body catch up to the stress now and then and adapt.
Anyway, back to our runner. He ended up with a PR of 2:54 bettering his Boston time of 2:57 from ten years prior to that.
He had a few weeks toward the end of 70+. i felt this was risky but based on his prior experiences I thought he could pull it off.
Post a reply on the Bulletin Board | Send email reply to coachB