Running thread

Stoned Rose said:
12 sets of 1 minute hill sprints following a medium paced 3k warm up on the flat today.

Been hungry as fuck, no matter what I eat, since.

Why?
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You will have hit a different energy store for your energy for the sprints than usual longer distances. You may also be dehydrated and not just hungry.

Your muscle cells can’t process protein if you’re dehydrated. You could be craving protein and water.
 
I'm sure this has been covered many times in this thread so forgive me, but how does one get better at running? I've never been much of a runner but I've been doing a 3.5 mile loop in the park three or four times a week since quarantine started here, so for about five weeks, and I don't really think I'm getting better. Should I be varying things up a bit? Or is it too early to really expect anything? Currently I run at a pretty constant pace all the way around and struggle pretty much the same amount now as when I started.
 
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cjn said:
I'm sure this has been covered many times in this thread so forgive me, but how does one get better at running? I've never been much of a runner but I've been doing a 3.5 mile loop in the park three or four times a week quarantine started here, so about five weeks, and I don't really think I'm getting better. Should I be varying things up a bit? Or is it too early to really expect anything? Currently I run at a pretty constant pace all the way around and struggle pretty much the same amount now as when I started.
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This will sound counterproductive but slow down.

When new to the game you should aim to run for a slightly longer time each time rather than trying to run faster or worrying about distances.

Build a good base.

Make sure you stretch thoroughly afterwards. Hip flexors, calves, quads and hamstrings in particular.
 
decmancity said:
So doing a "first to 100km" with my mates has got me out the house, I am only walking at the minute though as I need to shift a few pounds before I would feel comfortable running. Been doing about 5-10km walk a day just to get used to the distance, get the legs moving and so on but looking to start running when I can.
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Cheers all for the 'likes' on this, taking all the encouragment I can get.

I am unsure as to when I should actually start 'running', at the minute I am just focusing on walking the distance and trying to get some weight off so im not throwing a ton of weight through my poor knees but I am now thinking maybe start doing small runs e.g. 2/3k and build up from there?
 
decmancity said:
Cheers all for the 'likes' on this, taking all the encouragment I can get.

I am unsure as to when I should actually start 'running', at the minute I am just focusing on walking the distance and trying to get some weight off so im not throwing a ton of weight through my poor knees but I am now thinking maybe start doing small runs e.g. 2/3k and build up from there?
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Check out 'couch to 5k' it will give you a good start to running.
 
Owdman said:
Check out 'couch to 5k' it will give you a good start to running.
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Yeah I did take a look at that, I think that might be the best option to start. I definitely think I need to get some decent trainers and are 'running socks' a myth or a legitmate thing?
 
cjn said:
I'm sure this has been covered many times in this thread so forgive me, but how does one get better at running? I've never been much of a runner but I've been doing a 3.5 mile loop in the park three or four times a week since quarantine started here, so for about five weeks, and I don't really think I'm getting better. Should I be varying things up a bit? Or is it too early to really expect anything? Currently I run at a pretty constant pace all the way around and struggle pretty much the same amount now as when I started.
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You need to vary the distance and speed. A better routine would be four runs a week of 1x 6 miles, 1x 2 miles, and 2 x 3.5 miles. Run the six miler much slower, say a minute per mile slower. Build up to the six miles run over about 4 weeks by adding about 0.5 miles a week from the 3.5 mile run. Run the 2 miler faster than the 3.5 mile run. Time the 3.5 mile run now and again in 2 months after following this plan.
 
SWP's back said:
Me and wife have the Apple Watch 4 and that means we don’t need to take our phones to track our runs or listen to music.
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Thanks for the reply mate. That would be ideally what I'd go for but I can't really justify the cost of an apple watch right now, I was thinking something lower end.
 
Stoned Rose said:
This will sound counterproductive but slow down.

When new to the game you should aim to run for a slightly longer time each time rather than trying to run faster or worrying about distances.

Build a good base.

Make sure you stretch thoroughly afterwards. Hip flexors, calves, quads and hamstrings in particular.
Click to expand...

Tommy_Catons_Perm said:
You need to vary the distance and speed. A better routine would be four runs a week of 1x 6 miles, 1x 2 miles, and 2 x 3.5 miles. Run the six miler much slower, say a minute per mile slower. Build up to the six miles run over about 4 weeks by adding about 0.5 miles a week from the 3.5 mile run. Run the 2 miler faster than the 3.5 mile run. Time the 3.5 mile run now and again in 2 months after following this plan.
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Thanks for both of these, will try and incorporate the suggestions. On the topic of timing the run, the reason I asked the question is because I have been timing it and the pattern is pretty random actually, some days I just feel good and put up a nice time, others I just struggle, but it's not like steady progress. I would assume it's because I don't really have a base to start from.
 
decmancity said:
Yeah I did take a look at that, I think that might be the best option to start. I definitely think I need to get some decent trainers and are 'running socks' a myth or a legitmate thing?
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I would just use comfy trainers and socks to start with to build up your runs and then ask at a proper running/sports shop when you have some miles under your belt.
 
Stoned Rose said:
This will sound counterproductive but slow down.

When new to the game you should aim to run for a slightly longer time each time rather than trying to run faster or worrying about distances.

Build a good base.

Make sure you stretch thoroughly afterwards. Hip flexors, calves, quads and hamstrings in particular.
Click to expand...

Good post but I have to disagree on "run for a slightly longer time each time" as this will lead to burnout, likely injury and is unsustainable. I would agree with it in a way but would suggest applying it to only one run per week (usually referred to as the LSR - long slow run / long steady run). As the name suggests, do it at a slow, easy pace and gradually build up the distance by adding 5-10% most weeks. I say "most" weeks because it's also good practice to factor in "cutback weeks" or "down weeks" to allow recovery. So, depending on the person and how your body feels, every third or fourth week would be lower mileage in order to allow adequate recovery from the increasing distances.

The other, shorter runs for the week could stay the same as they are or very gradually creep up over time.

For someone getting into running to improve fitness or for improved health / performance, I would emphasise these key elements:
  • Keep most (80%+) or all of your mileage at a slow, easy, 'conversational' pace - this is absolutely vital.
  • Very gradually build up the distance (5-10% most weeks) of a longer, slow run.
  • Likewise your overall weekly mileage - short runs help to increase it.
  • Factor in recovery days every week and recovery weeks (reduced mileage) every three or four weeks.
  • If you wish to get lighter / burn more fat, try to run after a few hours of fasting (in other words, first thing in the morning, before breakfast for most people). This has been found to burn about twice as much fat as otherwise.
Probably more important than all of that, though, is to make sure you enjoy your running. That way, you are more likely to do it! For me, I see it as an opportunity to listen to some good music and good podcasts.
 
Stuuuuuu said:
Cycling is great and I've just got my bike on the road, but I do see it as a bit of an 'easy option' compared to running with generally fewer benefits.
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Depends on where you cycle I suppose, I aim to do 40-50 miles each time I’m out in the bike with some really serious climbs in there.
Not out on it at all at the moment though, one accident in the current climate isn’t worth the risk.
 
Grrr COVID has done for me for running for a bit … nice sunny day, jogging along at reasonable tilt, then some lass appears looking at her mobile and not looking to keep a safe distance, so I swerve right while keeping an eye on her, just at the moment a tree root comes in line with my foot, hit the ground like a sack of spuds and my shoulder takes the full force.. blooming agony.. not broken but pain is something unreal. No running for a few days - cooped up and it feels a lot worse without the run or a good bike ride.
 
JohnBlotto said:
Grrr COVID has done for me for running for a bit … nice sunny day, jogging along at reasonable tilt, then some lass appears looking at her mobile and not looking to keep a safe distance, so I swerve right while keeping an eye on her, just at the moment a tree root comes in line with my foot, hit the ground like a sack of spuds and my shoulder takes the full force.. blooming agony.. not broken but pain is something unreal. No running for a few days - cooped up and it feels a lot worse without the run or a good bike ride.
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ouch
 
JohnBlotto said:
Grrr COVID has done for me for running for a bit … nice sunny day, jogging along at reasonable tilt, then some lass appears looking at her mobile and not looking to keep a safe distance, so I swerve right while keeping an eye on her, just at the moment a tree root comes in line with my foot, hit the ground like a sack of spuds and my shoulder takes the full force.. blooming agony.. not broken but pain is something unreal. No running for a few days - cooped up and it feels a lot worse without the run or a good bike ride.
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Amount of times I’ve had to shout heads up to people looking at their phones while I’m running is ridiculous, it’s not always possible to run round them (I’m talking before the lockdown) why is there this constant need to stare into a fucking phone.
 
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