How I started running at 40 and ran a half marathon after 4 years without injuries

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We get the most interesting stories from our readers, who, inspired by our publications, drastically change their lives. Alexander Khoroshilov decided to start running. And he ran. For the first time in 40 years. Now he was able to run a half marathon and continues to develop further. His story is an example of how you can start running at any age and walk calmly and confidently towards your goal.

In October 2012, I covered my first five kilometers, and four years later I ran a half marathon in 2 hours and 17 minutes, and never took a step. This is an excellent result, which I did not even expect.

I remember how at first jogging around the flower bed was an overwhelming task for me, and I remember how happy I was when I was able to master my first 10 kilometers.

Lifehacker has already published three notes for newbies in running, in which I explain in detail why I ran:

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Running has become a part of my life, in a good way it has become a routine that is enjoyable and does not take much time. Now, on average, I run 10 kilometers a week, although in the last month, while preparing for the half marathon, I ran 100 kilometers.

This article is the thoughts of an amateur who still remembers not knowing how to run. I hope my experience will encourage people sitting at computers to get up and go outside. During the half marathon, I saw a blind runner being guided by a man running beside him. I saw a runner with a poster "Cancer is not a reason not to run" after the third chemotherapy session. Believe me, you don't have a single excuse not to run.

Unfortunately, running did not give me special self-confidence and heroic perseverance. Perhaps I started too late, and these qualities are more difficult to change or develop.

The reasons why I run

For myself, I have formulated several reasons why I continue to run:

• compensate for a sedentary lifestyle;
• I am trying to extend my life for an additional 5-7 years. Running makes me feel better and look younger than my peers;
• I postpone the moment when my daughter will have to think about my health more than about her own affairs;
• I'm trying to live up to some kind of medical revolution, for example, until the moment when they start growing organs or invent a cure for cancer.

Running didn't give me enlightenment. My attempts to start a business have so far been unsuccessful. And if running somehow influenced the work of the brain, then at least it did not worsen it, which, you see, is also a result. I am less sick than before. My lungs work much better: I can hold my breath for four minutes.

For four years of training, I still don't understand why sometimes my muscles get clogged on the first kilometer of a run. You have to choose - stop training or run further. But usually it takes 3-4 kilometers. It doesn't depend on warm-up, weather, or what I ate or drank before training. At least I was unable to install the dependency. In addition, I have not yet figured out the threshold for anaerobic metabolism, most likely because I do not need it yet.

How I prepared for the half marathon

1. Breathing while running only through the mouth according to the scheme "inhale three steps - exhale three steps"

Such a rhythm is personally convenient for me because the volume of oxygen entering the lungs increases with acceleration. There is also an air supply. Sometimes, with intense loads, I switch to the "2 + 2" scheme. If it's really hard, then I inhale and exhale for each step, but in this mode more oxygen is supplied than needed, so I do not advise using it.

2. I ran only "off the toe"

Possible changes in the feet depend on what style of running you prefer ("from toe" or "from heel"). I didn’t know about it, and I never met any mention of such effects. But I felt them on myself. I have decreased longitudinal flat feet from grade III to I. Transverse flat feet are also corrected thanks to the trained muscles and ligaments of the feet. Of course, the trickle under my foot will not leak, but my trail has turned into a recognizable trace of a human foot.

In addition, running can help correct hallux valgus. I already had a pronounced degree in which the thumb presses on the index finger. This is popularly called the "bone" on the joint of the thumb. For four years of running on the right foot, the big toe has moved away from the index, the "bone" has almost disappeared. On the left, the process is a little slower. For the sake of objectivity, I will note that I saw strongly curved fingers of the runners in the locker room. Apparently, running doesn't help everyone.

By the way, about the joints. If your weight is normal and you are running off toe, then nothing bad will happen to your knees. Especially with slow progress. To injure your knees, you need to prepare for a year from scratch and run a half marathon "on your heels" with an initial weight of under 100 kilograms. I'm sure you won't do that.

3. Pay attention to interval training

After them, even after one, progress in speed and range is noticeable. I'm lucky. Sometimes I run with my daughter, and now we sometimes arrange fartleks. In addition, running up the stairs helps well: it loads atypical muscles and strengthens the ligaments. I run uphill only on the heel with a roll to toe. I read a good advice before the half marathon - to run up the hill should be with frequent steps. Combining this with running "from the heel", I got rest for my feet when climbing bridges during the race.

When I increased the distance for one run by 30–40%, I alternated running with a step: I took 60 steps at regular intervals. So I covered five, and then 18 kilometers. I was able to run the last distance three weeks before the half marathon. Only after that I decided to register. I am not a hostage to the training plan. If I don't have time for an hour's workout, I run two kilometers in 10 minutes, which gives a sufficient training effect.

4. I ran without energy drinks, but with a carbohydrate load

A week before the start, I did a carbohydrate load and started taking multivitamins and Eleutherococcus tablets. During preparation, the joints and ligaments were supported with supplements from sports nutrition. I liked the liquid supplements more than a bunch of pills.

How I ran the half marathon

The race strategy was simple - to finish, that is, to keep within 3 hours and 10 minutes. The tactics are even simpler - to run 10 kilometers without stopping, and then look at how you feel. On the track, everything turned out to be much easier and more fun.

There were many spectators, great weather and a sea of music - it was the Musical Half Marathon! The level of adrenaline was so high that before the start my heart rate rose to 90. 10 kilometers I ran calmly, meeting a good man running towards him, which added strength. At 15 kilometers I realized that everything was in order, there was no desire to stop. I ran 18 kilometers in 1 hour and 50 minutes. After that I was able to calm down, because my personal best had already been set. Then I even accelerated.

After the finish, I felt like I could run another 3-5 kilometers. The goal set two years ago was achieved without injury or overload.

I didn't want to write about sad things, but I recently found out that a 29-year-old guy died at the race. According to preliminary information, a blood clot came off. So exercise more carefully and see your doctors, especially if you are over 30.

Now, after realizing how much time and energy was spent on preparation, I am sure that without a coach and a doctor at my age it is no longer possible to cope with such a task. It is imperative to do functional diagnostics and monitor the state of the heart.

To paraphrase Boris Grebenshchikov: "I would not say that I know where I am running …". Personally, I like the process itself. The next post I will already write about the marathon. Or I won't.

Good luck to everyone and sports victories!