Hi, I just joined. This is a beautiful website, very easy to use and the videos are excellent. I attempted to learn the Pose method more than 10 years ago with a booklet and video, this looks like it will be much easier. I find the explanations and graphics to be very clear.

I'm interested in coming back to running after many years off and I'm coming back with much less fitness and an extra 40 pounds. So my goal was to incorporate the Pose drills as I gradually adapt my ligaments and tendons to the load of running.

I think the 12 week introduction to the method is incorporated into the 12 week marathon program. Is that right? The training loads are higher than I can support and I'm not interested in running any more marathons, so I'm looking for two things: Is the 12 week marathon program the correct program for me? If so, does it matter very much how I scale the "Running" part of the weekly schedule, as long as I follow the "Warm up," "Technique," and "Cooldown" sections?

Thanks for your help!
Jim

Hi Jim! Welcome back to the 'running side'! Yes you're correct - 12 weeks Marathon program is formerly the beginner's guide aka transition program. We will release a new beginner's program soon, for now I would recommend mixing strength training program with the 12 weeks program. Take it easy and take your time - that's the best approach to getting back to running. And yes, you're welcome to scale the actual running to whatever amount that suits you as long as you cover the basics (the ones that you mentioned) and emphasize the technique drills.

I second the importance of strength training. It is something you can do every day. I start doing stretching b4 going to bed most every day, and doing push-ups and hip exercises. I felt pathetic at the start, but within 8 months I do things at the gym I see no one else doing (thanks Dr.R.!).

Oh also I run barefoot sometimes, and learned to jump rope. It forces you to start slow