Is it better to do one-leg squats with a small dip, or a two-leg squat but deeper. My guess is that a deep squat puts more strain/wear on the knees and has a range of motion beyond what is needed in running. Might be good for biking,though? Anyone know? Simon.

Actually, Jim, I was just using my own body weight for resistance, my legs must be weak. I agree with the hill suggestion, but am looking for ways to protect my Achilles, shins etc. by finding substitutes for some of the running. (Though 4 years younger than you I may not be as durable!) Simon.

Actually, Jim, I was just using my own body weight for resistance, my legs must be weak. I agree with the hill suggestion, but am looking for ways to protect my Achilles, shins etc. by finding substitutes for some of the running. (Though 4 years younger than you I may not be as durable!) Simon.

Have you tried the elliptical? I know of some runners who have gotten some good results from it. One guy in particuar used it while recovering from stress fractures. He'd so some long workouts on it too. Each time he back back running very strong. I figure that if you can do it with a stress fracture it must be pretty forgiving. I've never worked out on one, but hopped on a display model for a few minutes while shopping at Costco last week. After shopping around for a while longer I kept thinking about it and went back for another try. I liked it. Some people don't care for them but I'm actually thinking about getting one if I can figure out a good place to put it. What was your training like before you ran that half in October? What kind of mileage? For someone who didn't start until 55, that was pretty decent. If you can find a way to handle the training you could improve quite a bit over the next few years.

Thanks for the suggestions. I have been using a stair rail for balance, and i do notice stiffness in the quads and glutes next day. I will try the broom handle idea. I do not have gym access but have a consumer grade (cheapie) elliptical machine and bike; I prefer the bike. Before my half I had been doing 100 miles per month in September and October, August was hot and I only did 50 miles. July was 80 miles. In September I had also done some swimming and hills, and once took a rowboat out on a lake for an hour, I count everything! I am expecting to improve this year, and realise I need to run more to do so. simon.