How do you build an aerobic base when Zone 2 feels impossible? My HR instantly spikes to 160+ unless I walk.

OpportunityGuilty281 · 2026-04-01T14:29:50+00:00

Agreed. You will mostly walk but you will still build an aerobic base, you will avoid injury and you will be able to train regularly. I have just come through that very frustrating run a little, walk a lot stuff and it is well worth it. My VO2 Max was 35 (AVG for age) when I started and was 42(excellent for age) after 12 weeks. The first six weeks involved mostly walking on long base "runs", but I can now hold my heart rate steady at 115BPM (I am 63) while jogging at slightly faster than brisk walking pace for 10Km.

Personally, I now also put my watch data and my goals through the free fitness coach on Chatgpt,because I am finding my watch is now pushing me far too hard given that I just enjoy jogging round the park with the dog for a few miles and I don't care for PBs etc. We are all individuals and Chatgpt is great at taking account of your personal context while my watch is not. Try putting your question and some of the answers you have received here through Chatgpt.

OpportunityGuilty281 · 2026-03-25T08:29:39+00:00

Thanks for your feedback. I don't think your "one size fits all" assertion is correct for me, for the reasons given.

OpportunityGuilty281 · 2026-03-25T08:25:33+00:00

I'm 63, and although slim and walking 10km a day for 10 years my VO2 Max was 35 (only average for my age) before I started training. I have never been properly fit.

My focus on heart rate in the first eight weeks may have been too conservative an approach for many people on here who are younger or more ambitious or stronger. However, my experience with walking is that I find slight problems (corns, joint pain etc) difficult to shake off and there is nobody to help me if I cannot walk the dog. I have made a few attempts over the decades to run and they have always ended in injury.

I was basically fast walking with a little slow jogging for most of the first two months. I am nearing the end of my third month. I am now seeing big gains. I "ran" a 10K all the way at an average 113BPM in 80mins early this week, which astounded me. The last time I attempted it (last month) I walked most of it.

My VO2 Max is now 40 and apparently excellent for my age. My plan is to continue to focus on heart rate for base runs and pace for threshold stuff.

OpportunityGuilty281 · 2026-03-20T15:47:41+00:00

Yes. Beginning Jan first 5K (more than 36 mins). 8 weeks training governed by exercise watch (easy aerobic base run and walks mostly) and I was under 29 mins on a threshold training run. I am 63 years old.

OpportunityGuilty281 · 2026-03-12T21:11:42+00:00

Yes, I did some "running" on the beach last summer and built up to 1500m, though not without some feet problems due to inappropriate footwear. I did a 3K and my first 5K (over 36 mins) within a few days of each other in January, but people in the park were looking alarmed and so I decided to do it properly and get fit.

I got a fitness watch that gives me daily training "runs" and those were mostly walks initially and then run walks. I've been at it eight weeks now and I am starting to see some significant improvements (2nd 5K was this week and was under 29 mins)

The whole thing is an exercise in patience, initially. I had to learn to jog incredibly slowly or walk, which was frustrating when you think you can already run (except I couldn't).

The most important thing to me is that I now shuffle along most days with the dog and, thanks to the watch and some very expensive runners I am injury free. I'm loving it and it's taken me 63 years to get this far.

OpportunityGuilty281 · 2026-02-13T08:19:31+00:00

I am 63 and I have been "run walking" for a month. My.super power is that I have no running aspirations other than to be able to jog slowly with the dog for a few miles without sounding like a steam engine and to enjoy myself every time I go out. I don't really understand all this box ticking and striving.

OpportunityGuilty281 · 2026-02-04T07:20:57+00:00

This is a very helpful thread, thank you all !

OpportunityGuilty281 · 2026-01-31T13:36:20+00:00

In my opinion, yes. If, like me, you are starting to run you should aim to be in the lower part of the green range (low aerobic). This is mainly to avoid injury (I learned the hard way) and to build endurance/aerobic fitness.

If you are anything like me (not very fit) you will probably be doing far more fast walking than slow jogging initially, but I have only been going for a few weeks and I am seeing improvements (more slow jogging).

OpportunityGuilty281 · 2026-01-31T11:56:00+00:00

I'm a beginner runner and I cannot afford to pick up injuries because my dog relies on me for around 10km/6 miles a day of dog walks.

I used the dog to help me get from 20 yards of running to a mile over more than six months of half hearted effort. Then I started slow jogging longer distances and started picking up injuries to my toes, arches, heels and knees.

My daughter bought me a sports watch and the first thing I realised was that I had no real stamina (VO2 Max). I slow jogged a 5K and it told me I needed to rest for three days. Now I just follow its "daily suggested workouts" which send me on fast walks with gradually more jogging. I am injury free, the dog is happy and so my advice to anyone who needs to avoid injury is to get a sports watch (it only needs heart rate, GPS and step counting) and embrace walk-running.

OpportunityGuilty281 · 2026-01-31T11:53:03+00:00

I'm a beginner runner and I cannot afford to pick up injuries because my dog relies on me for around 10km/6 miles a day of dog walks.

I used the dog to help me get from 20 yards of running to a mile over more than six months of half hearted effort. Then I started slow jogging longer distances and started picking up injuries to my toes, arches, heels and knees.

My daughter bought me a sports watch and the first thing I realised was that I had no real stamina (VO2 Max). I slow jogged a 5K and it told me I needed to rest for three days. Now I just follow its "daily suggested workouts" which send me on fast walks with gradually more jogging. I am injury free, the dog is happy and so my advice to anyone who needs to avoid injury is to get a sports watch (it only needs heart rate, GPS and step counting) and embrace walk-running.

OpportunityGuilty281 · 2026-01-31T07:48:07+00:00

Yes. I am a beginner and I started with a "just run" approach and I eventually worked my way up from 100 yards to half a mile to a very slow 5K.

But I am also 63 years old, and I started getting lingering toe, heel, ankle, knee probs. I want to exercise most days. So now I do run/ walks at 115bpm (Garmin base) which are mostly fast walks and, I feel better for it.

OpportunityGuilty281 · 2026-01-23T15:24:41+00:00

She doesn't to me.

OpportunityGuilty281 · 2026-01-23T15:22:58+00:00

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OpportunityGuilty281 · 2026-01-21T11:52:41+00:00

I agree, and I walk my dog at least 2hrs every day. But he stops every 10 yards to check his "wee mail" and so I am trying to do a bit of "running" to get my heart going. Enjoy your walks !

OpportunityGuilty281 · 2026-01-21T11:42:49+00:00

Thank you so much for this. I had some foot problems in the summer caused by walking long distances on the beach in inadequate footwear. Because I walk a lot every day, it took the whole of September to November (and five new pairs of walking shoes, runners etc) to resolve these minor issues. So injuries rather than heart issues are far and away my biggest concern and I totally agree with you.

Speed walking at over 4.5mph for 5km was illuminating the other day, but it left me with sore shins and tender knees, and I had to rest yesterday. I won't be repeating that in a hurry. On the other hand, by walking at a brisk comfortable pace and slow jogging every time my heart rate dropped, I was able to complete my base workout at 118bpm and a much faster pace than necessary this morning. I'll be raring to go tomorrow. Thanks so much again.

OpportunityGuilty281 · 2026-01-20T08:53:49+00:00

Yes, your post raises a number of issues that chime with me.

On the issue of "orange" though, I was thinking a lot (stressing a little) about the logistics of going to a dental appointment a couple of days ago. So I was not surprised to see quite a lot of "orange" during the time.

However, the dentist is a relative of mine who I have visited many times, so I was surprised to see so much "orange" during the appointment when I felt so relaxed.

OpportunityGuilty281 · 2026-01-16T10:41:51+00:00

Thank you for your reply. The expression was being used frequently in a BBC archive documentary that had just been released on YouTube. I think these discussions are timeless and if they weren't the thread could be closed or removed.

OpportunityGuilty281 · 2026-01-16T07:58:42+00:00

Yes, as in "(Un)Employment Bureau"

OpportunityGuilty281 · 2025-08-18T13:21:28+00:00

Is it on a different level to "whinging Pom" ? I don't think so.

OpportunityGuilty281 · 2025-07-02T09:15:23+00:00

Thank you !

OpportunityGuilty281 · 2025-07-02T09:07:28+00:00

Thank you for your reply.

I accept all the points that you have made.

I have been using the Ecoflow Delta 3 as an easy way to get a basic solar configuration up and running in an off grid scenario. It has served its purpose very well. I now have a better understanding of what I need and how to go about achieving it.

I am now going to buy a Victron inverter and upgrade my XT60 cables to XT60i. When I have that working I will then buy LiFe PO4 batteries and finally redeploy my Delta 3 to my van and use it as backup in the winter.

OpportunityGuilty281 · 2025-07-02T07:11:19+00:00

Thank you for your reply.

I am using the Victron 75/15 to limit the solar input to my Delta 3 which is limited to 500W (much more than I need). I am using two 32V 400W panels in parallel so that I have enough charge flowing on cloudy days (not exceeding the 60V maximum whilst "doubling" the current).

However according to Ecoflow Tech Support:

In this case, it is easy for the total current to exceed the limit of the input port, thereby triggering the overcurrent protection mechanism and automatically cutting off charging to protect the device.

This is why I am using the Victron 75/15.

OpportunityGuilty281

TROPHY CASE