Coach Jay,

For the first time in my life I am really enjoying running, but am unsure if I am too big to continue. I decided to try jogging as part of my weight loss regimen in addition to weight training and other cardio.

As of this month I have achieved 30lbs of weight loss and ran 2 continuous miles for the first time in almost 10 years. Once I started running 2 miles a day several times a week, I realized how much I now enjoy running. Unfortunately, I am getting soreness in my shins. I still weigh about 255lbs and other runners at my fitness center have commented that I just don't have a runner's body and probably should not run endurance because of the heavier impact. Four years ago I was pretty lean at 230lbs, so I will be a big guy even when I'm done losing the weight.

I set a personal goal to run a 5k and possibly a 10k this next summer or fall and it has been a tremendous motivational tool for me. I know I could run much longer distances than 2 miles already if only my legs could hold up. For now I have switched to stationary bike as a non-weight bearing cardio source while my legs recover. Also, I'm certain I can't get lighter than 220 without muscle loss.

Am I really too heavy to be a runner now or even when I achieve my weight goal? Are there ways to strengthen my lower legs to prevent soreness and injury?

-Matt

Matt,

First, thanks so much for the candid and detailed email, and I hope my response is useful.

Your first sentence is the key in my mind: for the first time in your life you enjoy running. Not only is that awesome, but it's also the key reason why you need to ignore the other runners at your fitness center. You want to run and you're enjoying it so the question is NOT can you or should you, but how will you.

So how will you? By making your running days your favorite workout days and using other aerobic activities to lose weight. And if you're really motivated, you're a prime candidate to religiously implement the general strength exercises in our video series.

Your first goal is to run more than two miles on your runs, and the way you'll do it is by run-walking; run your NORMAL pace—don't run faster than what you've been running—for 2 minutes and then walk briskly for 2-3 minutes. I don't want you spending any more time running, yet the total workout will be longer. If your normal two mile run is taking you 20 minutes then you get to do 10 sets of that, which will be a 40 minute workout. You should do the Myrtl routine before that run and the Pedestal routine and Back routine after the run.

Now, if you do that 2-3 times a week then you can choose your other activities, although I would argue that swimming should be at the top of the list. You can either swim laps or aqua jog and then after that workout you can do a weight workout per the instructions of a trainer at your fitness center.

The bottom line is a 5k and then a 10k race are totally realistic in 2010, but it's baby steps to get there. Please write back in 2-3 months and I can help you take the "next logical step" in your training at that time.

Thanks for the question Matt.

Coach Jay,

I'm a 73 year old female who has run for years, but never in a major event. Four years ago I had right knee replacement and am still able to run but at a much slower pace. I do 5 or 6 miles at least five times a week. My best time for a mile is 11.29, but I usually end up at the end of 6 miles with a 12.53 or even a 13.39 pace.

I want to run a half marathon in May 2010. What can I do to have more consistency in my pace? My current shoes are the Air Pegasus and they seem to wear a lot at the heel. Maybe I'm just not running the right way or maybe I need different type of shoes. I have no pain in my knees. I appreciate any help in this matter.

Thank you,
Elizabeth

Elizabeth,

Wow! 73 years young and running 5-6 miles at least five times a week. You're my hero Elizabeth!!!

Can you run a half marathon? I would say yes, and I have some ideas regarding your training, but you're also the type of runner who is going to need to find a local coach to guide you to through the journey to 13.1 miles. Why do I say that? Two primary reasons. First, the knee replacement at your age is not something you can be cavalier about; if your doctor and physical therapist okay you to run on it then that's great, but you also need a coach who can watch you run once or twice a week to make sure your biomechanics are sound.

I don't think that wear on your shoes is anything to be alarmed and to be honest, that would have been my guess if someone asked "What do you think her wear pattern is?" So don't try to change your mechanics and run differently, but do be very, very in-tune with fatigue, specifically muscular soreness, but also just general fatigue; if you're sluggish every day then you need to back off the training.

The real key to the half marathon goal is embracing the the fact that you don't have to run every step—especially at 73!!! You will no doubt beat many people who "run" every step if you run a nice pace for 1-2 minutes and then walk a for 2-3 minutes. I doubt this is what you want to hear, but the reality is that your current training volume is likely enough to get you to finish the race IF you're willing to run-walk the race.

I'm certainly biased as to the importance of coaches, but I firmly believe that they will motivate you and push you when needed, but more importantly, they will hold you back and keep you from overtraining and overdoing it, which is not an option for you (and your knee).

I wish the best in your goal of finishing a half marathon and I encourage you to find a coach as soon as possible to help you on your journey.

-Jay

Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com. And don't forget, if you have training question for Coach Jay, email him here: coachjay@nike.com.

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