Is the c25k worth it?

[dannynvolfan]

I am a 57 year old male that needs to drop about 20 lbs. I also have a PT test that I have to pass each year for my job. I have a set time I need to run a mile. I am two years removed from knee replacement and my Dr. has given me the go ahead for running. It has been so long and I am so out of shape, I cant run more than 90 seconds without having to stop and walk. I am afraid to train like I did when I was in my 20's. Looking for advice on the best way to go about running again. 

[JohnnyRow]

Don't know about c25k.  But if you are able to take decent walks, keep that up and gradually increase speed.  When ready, just add in a bit of jogging, even if only 30 seconds or a minute, maybe jog 30 seconds of every 5 or 10 minutes of a walk, and very gradually increase that.

The last thing you want to do is make too big a sudden increase, strain something, then have to take several weeks off to let it heal.

[Heybales]

That program still has to be monitored and individualized.

People will frequently still go too fast a pace, and progress forward when they shouldn't yet.

It's not like weight lifting where if you haven't gotten stronger - you ain't adding that 5 lbs to the bar for same reps no matter what.

But running they are willing to go to next level and many suffer injury.

Here's a self-paced program, don't have to do each level for a week, make it 2 if needed.

https://exrx.net/Aerobic/JogWalkProgram

Keep the pace comfortable so you can talk a short sentence at a time. Don't move on until that's possible.

Properly fitted shoes for you from running store.

Recall the good lessons you had from your 20's.

Except static cold stretches - that's been shown to be bad news.

Walking warmup, dynamic stretches afterwards.

[Baltoscott]

Some good advice so far.

As an alternative to time intervals for jogging vs. walking, you could use physical markers like 3 telephone poles walking then one telephone pole jogging or walking fast, then change to 2 telephone poles walking and 1 jogging/walking fast, then 1 and 1, then 2 and 1 and so on. As you start walking and walking fast and get to where you are walking fast for the whole 5K, then you can start the process over again and alternate between walking fast and jogging, and later jogging and running if you still like it.  But whatever your approach, dial it back if you start feeling joint pain. 

[emili]

@dannynvolfan I think you have some great advice from the community. Whatever you decide to do, I would for sure not train like you are in your 20's, keep in mind what your body has gone through and listen to the pains and strains. It is OK to jog and to build running into your regime, just don't over do it. Of course in the beginning you are going to struggle and be out of breath. If your legs don't hurt and you are not experiencing chest pain, shoulder pain or dizziness, it is OK to push through labored breathing. It will improve as your cardio level improves and you won't be gasping.