Thank you for your encouraging reply! It helps so much to hear from folks who are on the same “awkward journey” and are looking for brothers who have been traveling that road for sometime or able to bring insights we may have never considered.

My first day of retirement was July 1, 2022…and I headed to the track. I weighed 195 lbs (5’11”) and never ran a 5K in my entire life. I made it 6 times around the 1/4 mile track, alternating one lap walking and one lap slow jogging.

I persisted by establishing a “Runners” Signal group with my brother (an experienced marathoner) and my two sons. We all bought Garmin GPS watches and were able to see and encourage one another, at our own pace levels.

Fast forward to October 16, 2023 when I learned of my PCa biopsy results. By this time I had lost 10 lbs and had competed in two 5k races. Not bad, but that’s when I decided to get serious about my diet AND I “amped up” my vigorous exercise regiment due to studies such as this one (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056656/) which concluded, among other things, “Men with ≥3 h/wk of vigorous activity had a 61% lower risk of PCa-specific death”.

In any case, make sure you consult with your doctor(s) and/or dietitian regarding any significant changes you desire to make in diet and exercise…at least make sure they know about what you plan to do.

Take it slow and build up endurance…listen to your body and give it plenty of rest between vigorous workouts. If you’re overweight, it maybe that you only take brisk walks for many months. You’ll know when you’re ready to increase your pace, if you listen to your body’s response.

My 64 year old experienced marathon brother (who just ran a 23 minute 5K) recommended Hoka Bondi 8 shoes (ultra cushioning) and a friend from Kenya, who used to run with Eliud Kipchoge in his youth, recommended I always run on a track…to prevent injuries. I do both and so far it has worked beautifully.

I’m now at 165 lbs and in “maintenance mode” regarding my weight.

Time will tell if any of this will impact my PCa; but even if it doesn’t change that situation, I’m thankful for all the other benefits I have already observed in my overall health (as mentioned earlier).