Running thread

Nebuchadnezzar said:
I'm not sure whether it's better to work on speed or to cover larger distances at a slower pace.
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The answer is...

... it depends!

It depends on what your goals are / what you're trying to achieve. Here are some examples of running goals, all requiring different approaches to training:

* Run 100m sprint
* Run a marathon
* Lose fat
* Mental wellbeing
* Raise money for charity
* Social life.

Let us know what you want to achieve and we can definitely share some tips.
 
inchy14 said:
Also press ups every day will increase your strength, not do a lot for your overall fitness levels though, there are too many variables in defining fitness, it’s more than just strength or just cardio.
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And unless you run somewhere nice to do your press ups, I’d say running does slightly more for your mental well being
 
BlueSkinz said:
You can spend a million pound on your bouncy shoes while your knees fall apart. Do press-ups
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I have been running for 25 years and have done 5 marathons. I was going to do a 5 mile run this morning but having read your expert advice I shall do some press ups instead and I will never run again. Thanks Blueskinz, you are an inspiration.

All hail Blueskninz and stop running immediately!
 
Stuuuuuu said:
The answer is...

... it depends!

It depends on what your goals are / what you're trying to achieve. Here are some examples of running goals, all requiring different approaches to training:

* Run 100m sprint
* Run a marathon
* Lose fat
* Mental wellbeing
* Raise money for charity
* Social life.

Let us know what you want to achieve and we can definitely share some tips.
Click to expand...

Cheers mate.

For me it's primarily about weight loss/maintenance. I say maintenance because I drink quite often and would at least like to stay at a set weight as opposed to putting some on. I'm 80kg and 5"10. I've only really been taking exercise seriously over the last 2 years perhaps, I stopped smoking and I am the fittest I have ever been. I'd go a couple of rounds on a punchbag daily in the gym as well but haven't done any boxercise since March because of the lockdown.

I'm aware diet plays a part. Unfortunately i'm a hound for the ale and I enjoy food too.
 
Nebuchadnezzar said:
Cheers mate.

For me it's primarily about weight loss/maintenance. I say maintenance because I drink quite often and would at least like to stay at a set weight as opposed to putting some on. I'm 80kg and 5"10. I've only really been taking exercise seriously over the last 2 years perhaps, I stopped smoking and I am the fittest I have ever been. I'd go a couple of rounds on a punchbag daily in the gym as well but haven't done any boxercise since March because of the lockdown.

I'm aware diet plays a part. Unfortunately i'm a hound for the ale and I enjoy food too.
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You're right that diet is the major factor - any amount of exercise can be out-eaten in literally seconds. So if you want to manage your body fat through exercise, the key thing is to do the workouts but don't then go and undo it with fizzy drinks or sweet food etc. And that's hard!

I would suggest as much aerobic exercise as your schedule will reasonably allow. That could typically be walking, swimming, cycling or - and I guess this is relevant since you're in this thread - running. Most should be done in the aerobic zones, i.e. a slow pace where you don't get out of breath and you can easily maintain a conversation (this is a commonly-used barometer). This is the most effective way of consistently burning fat through exercise. You can double the rate at which fat is burnt by running fasted, which for most people means before breakfast.

You could incorporate some high-intensity interval training (HIIT) which - in part - works on the principle of raising your metabolism for several hours so you continue to burn calories post-exercise. According to research, the ideal is to go more or less flat out for four minutes, jog to recover, then repeat for a total of four lots. Runners would typically build up by doing a higher number of shorter repeats until they are ready for 4 x 4 minutes. HIIT/interval sessions - when done correctly - are likely to affect training on subsequent days. They also heighten risk of burnout and injury so are only done weekly at most (I'm an experienced runner and I'm doing it once every nine days or thereabouts). I've seen people trying to do them more frequently in an attempt to lose weight fast but it I've never, ever seen anyone able to sustain it; it always ends badly.
 
Stuuuuuu said:
You're right that diet is the major factor - any amount of exercise can be out-eaten in literally seconds. So if you want to manage your body fat through exercise, the key thing is to do the workouts but don't then go and undo it with fizzy drinks or sweet food etc. And that's hard!

I would suggest as much aerobic exercise as your schedule will reasonably allow. That could typically be walking, swimming, cycling or - and I guess this is relevant since you're in this thread - running. Most should be done in the aerobic zones, i.e. a slow pace where you don't get out of breath and you can easily maintain a conversation (this is a commonly-used barometer). This is the most effective way of consistently burning fat through exercise. You can double the rate at which fat is burnt by running fasted, which for most people means before breakfast.

You could incorporate some high-intensity interval training (HIIT) which - in part - works on the principle of raising your metabolism for several hours so you continue to burn calories post-exercise. According to research, the ideal is to go more or less flat out for four minutes, jog to recover, then repeat for a total of four lots. Runners would typically build up by doing a higher number of shorter repeats until they are ready for 4 x 4 minutes. HIIT/interval sessions - when done correctly - are likely to affect training on subsequent days. They also heighten risk of burnout and injury so are only done weekly at most (I'm an experienced runner and I'm doing it once every nine days or thereabouts). I've seen people trying to do them more frequently in an attempt to lose weight fast but it I've never, ever seen anyone able to sustain it; it always ends badly.
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Thanks for the detailed post.
 
Stoned Rose said:
11.1?

Defo not doing enough press ups.
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Different levels mate, each level you have less time to cover the 20 metres, if the bleep sounds before you get to the end you’re finished. Each level has so many legs to complete, that 11.1 equates to just under 1 mile, plenty of time on the earlier levels but obviously that’s just to get you warmed up.

Regarding the press-ups, I know, I used to do 75 every morning in 1 set but got out of the habit. May have to start again and sling my trainers....
 
BlueSkinz said:
You can spend a million pound on your bouncy shoes while your knees fall apart. Do press-ups
Click to expand...

not sure about the press-ups, as I’m crap at them

but agree about running - it’s not for everyone , I am susceptible to knee problems from running
 
inchy14 said:
Different levels mate, each level you have less time to cover the 20 metres, if the bleep sounds before you get to the end you’re finished. Each level has so many legs to complete, that 11.1 equates to just under 1 mile, plenty of time on the earlier levels but obviously that’s just to get you warmed up.

Regarding the press-ups, I know, I used to do 75 every morning in 1 set but got out of the habit. May have to start again and sling my trainers....
Click to expand...

How long were you running for mate?
 
inchy14 said:
Different levels mate, each level you have less time to cover the 20 metres, if the bleep sounds before you get to the end you’re finished. Each level has so many legs to complete, that 11.1 equates to just under 1 mile, plenty of time on the earlier levels but obviously that’s just to get you warmed up.

Regarding the press-ups, I know, I used to do 75 every morning in 1 set but got out of the habit. May have to start again and sling my trainers....
Click to expand...
I downloaded one on my phone a few weeks ago but it was only 15m and I managed to get to 7.2. Are there different kinds of bleep tests? Yours was 20m, mine 15. Think mine was 7 legs per set and they gradually got quicker.
 
Is anyone on here taking part in any virtual challenges?

My running club is meant to be doing one tomorrow whereby 10 of us (must include at least 5 women) individually cover as much distance as we can in 30 minutes, add them together and compare against other clubs/groups.

Not sure if we've actually got 10 people so it might not happen, but even if it does, I have no idea how to pace it because:

a) I've never run this type of event before;

b) I'm currently in a cutback week following some weeks of hard running;

c) I haven't properly assessed the shape I'm in: I've done no races for about a year and I'm somehow currently about 3kg heavier than I was when I got all my PBs last spring.

So many factors to consider! I'm thinking of going maybe 15-20 seconds per mile faster than my 10k PB pace and seeing what happens. Ah, first world problems...
 
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