I've spent the best part of a year on physiotherapy and strength training as a recovery process from a knee injury. I'm now slowly, slowly getting back to running. Six years ago, with no history or running, I followed the couch to 5K programme and went on to run 10k on my 71st birthday. Since then a typically ran 5k two or three times a week until, a year ago, I experience sudden acute pain in the right knee. There was no warning discomfort just immediately sharp pain while running. My physio did a thorough assessment and diagnosed muscle weakness in the right leg. The training has paid off it seems, my muscles have more bulk and I can run up stairs again! For the last week I've been doing intervals: 30seconds running 1 minute walking. Today I stepped it up to 1 min running 1.5 min walking for a total running time of 6 min. It may not look like much if you regularly do multiple miles, but to me it's a huge step forward. It feels great to be out on the tracks again.

Discover how to effortlessly run, injury free as you age. My new, guided program is in the Classroom. Stay tuned, I'll explain it soon.

Always a good day when you can run with friends!

Here’s my data from today’s run. Was aiming for 90 minutes but was cut short due to the awful weather. Despite wearing a waterproof jacket I was soaked. Ignored my heart rate and ran by feel.

I am a trundler who aspires to be a jogger and maybe someday an actual runner if fortune smiles on me. I see that there are serious folks (people with scientific chops) who recommend "slow running" and other brainy types who recommend slow jogging (this came out of Japan, where I live). Seeing some talk in this forum about "Jeffing," I reached for one of his books on my shelf, "Half-Marathon: You Can Do It." It includes a recommended ratio for running v. walking for runners at different paces. So I tried a run on Sunday around the local reservoir. I used his recommended ratio for my speed (3rd from the bottom in the attached chart -- two mins. jog, one minute walk) and it went really smoothly. I felt I could do it for a longer run. The reservoir trail is only 3.6 km loop, but there is lots of up and down. Maybe next time I will try two go-rounds. Little by little working toward a 10k this year. . . How about you? Ever done or considered doing a slower version of running?