Running thread

[smevchenko]

Warm up. It’s so important yet most of us, including myself ignore it. I’ll go for a 10k on my own and start the minute I leave the house yet struggle over the first 2 miles then the rest is easier. Really need to incorporate it into my running schedule but just don’t always have the time. Madness really. It’s another 10 mins that’s all.

And how do people warm up exactly?

Is it a slow jog for 10 mins, a brisk walk? I stretch for about 5 mins in the house, but then just head out.

 

[inchy14]

And how do people warm up exactly?

Is it a slow jog for 10 mins, a brisk walk? I stretch for about 5 mins in the house, but then just head out.

I don’t even do that. I just set off but I know it’s wrong.

Going to start by just running for 5 minutes at an easy pace then set off on my actual run.

 

[ob]

And how do people warm up exactly?

Is it a slow jog for 10 mins, a brisk walk? I stretch for about 5 mins in the house, but then just head out.

I'm same stretch for 10-15 minutes on longer runs, shorter easier ones just out the door

 

[Gaz76]

And how do people warm up exactly?

Is it a slow jog for 10 mins, a brisk walk? I stretch for about 5 mins in the house, but then just head out.

I do ten hi ya ya's and then out the door!! When mara training I was doing 50 pull ups(25 before and after shower) and using my suspension trainer thingy and a bit of stretching with the resistance bands, it did help a lot.
There's a section on the recover app(you get it all free with a strava sub) that has warm ups, I've not used them yet, but will be giving it a try soon

 

[Stuuuuuu]

Head torch and possibly a long sleeved t-shirt, it's a medical FACT that running in winter it is far better than playing with yer shiney new toy, the body uses complex methods at all times to keep the body at its core temperature, running in winter saves the body's energy from having to do this. HENCE leaving you more energy to crack on. Plus wheels are for hamsters

You can't prove I'm not a hamster. I mean, have you seen my cheeks and my furry arse? (Don't answer that).

 

[Stuuuuuu]

Head torch and possibly a long sleeved t-shirt, it's a medical FACT that running in winter it is far better than playing with yer shiney new toy, the body uses complex methods at all times to keep the body at its core temperature, running in winter saves the body's energy from having to do this. HENCE leaving you more energy to crack on. Plus wheels are for hamsters

Can't argue with any of that. I've run throughout the winter for years, early mornings in the dark (no streetlights and no pavements) and freezing cold with layers, two pairs of gloves, a massive bobble hat, a buff covering most of my face, a headlight and flashing lights all over me and the first of the elderly dog walkers giving it 'You look like a Christmas tree!' when I get home and it's starting to get light.

I'm probably just getting soft but I bought the hamster wheel as an extra option, e.g. for when it's really bad weather (ice, hail, dangerously strong winds - all of which we get out here in Arctic Cumbria) but I must admit that I've used it for all of my running since then!

You do make a good point though Gaz, so your bullying has spurred me on to get back outside... Watch this space.

 

[Stuuuuuu]

Here's an insight and/or question.
As I ran to the location where the running club met for the hill session, I was huffing and puffing like a sea lion.
This was about a 1.5k distance. We also did a ten min flat warm up once there.
However, not long into the session and sprinting up the hill, I was able to run with the top quarter of runners (little bit behind them but still....).

Does this show anything to me as a runner? Or does it explicitly. demonstrate the importance of a warm up (not only loosening up but gearing the engine ready for some intensity)?

Similarly when I do a Saturday morning park run....huffing and puffing an nowhere near my 20:40 PB (5k park run).

Is this showing me that I'm not a morning runner AND need a good warm up (add in I run better in the winter too)?

The last track interval session I went to a couple of weeks ago and I was ticking off 3:59 per Km (although that's for intervals...I'd love to do that over 5k non stop to get that elusive sub 20 min)

Just to echo what others have said:

Yep, the first 10-15 minutes for me is always the hardest part of the run. That's when the body is warming up, i.e. making adaptations from not running to running. Sporting activity makes a big ask of your body so all sorts of systems have to adapt and that takes time.

When I'm starting my exercise, I often find myself thinking, "This is going to be a short one today" as I feel like I've got no energy. Then after a mile or two I feel completely different and and up doing big miles with no issues!

Just remind yourself at the start of your run that your body will need to warm up first - in fact, it's wise to actually plan the warm-up into your routine. I purposefully go very slowly at first, and when I'm doing it properly (i.e. not often) I'll even stop periodically throughout the first mile or so to do some dynamic stretches.

 

[Gaz76]

Can't argue with any of that. I've run throughout the winter for years, early mornings in the dark (no streetlights and no pavements) and freezing cold with layers, two pairs of gloves, a massive bobble hat, a buff covering most of my face, a headlight and flashing lights all over me and the first of the elderly dog walkers giving it 'You look like a Christmas tree!' when I get home and it's starting to get light.

I'm probably just getting soft but I bought the hamster wheel as an extra option, e.g. for when it's really bad weather (ice, hail, dangerously strong winds - all of which we get out here in Arctic Cumbria) but I must admit that I've used it for all of my running since then!

You do make a good point though Gaz, so your bullying has spurred me on to get back outside... Watch this space.

Haha come on hammy, I'm not bullying just trying to be friendly, my psychiatrist tells me I need to be more friendly

 

[somapop]

Just to echo what others have said:

Yep, the first 10-15 minutes for me is always the hardest part of the run. That's when the body is warming up, i.e. making adaptations from not running to running. Sporting activity makes a big ask of your body so all sorts of systems have to adapt and that takes time.

When I'm starting my exercise, I often find myself thinking, "This is going to be a short one today" as I feel like I've got no energy. Then after a mile or two I feel completely different and and up doing big miles with no issues!

Just remind yourself at the start of your run that your body will need to warm up first - in fact, it's wise to actually plan the warm-up into your routine. I purposefully go very slowly at first, and when I'm doing it properly (i.e. not often) I'll even stop periodically throughout the first mile or so to do some dynamic stretches.

Yeah - all this makes absolute sense and good to hear it's entirely natural.

Next step is going longer distances again - 15k to 1/2 marathons.
I'm actually looking forward to some long, dark winter runs with just myself, great soundtrack and and any
scurrilous thoughts being put back in their place.

 

[inchy14]

London marathon 2023 ballot entered. Fingers crossed.

 

[Tommy_Catons_Perm]

Can't argue with any of that. I've run throughout the winter for years, early mornings in the dark (no streetlights and no pavements) and freezing cold with layers, two pairs of gloves, a massive bobble hat, a buff covering most of my face, a headlight and flashing lights all over me and the first of the elderly dog walkers giving it 'You look like a Christmas tree!' when I get home and it's starting to get light.

I'm probably just getting soft but I bought the hamster wheel as an extra option, e.g. for when it's really bad weather (ice, hail, dangerously strong winds - all of which we get out here in Arctic Cumbria) but I must admit that I've used it for all of my running since then!

You do make a good point though Gaz, so your bullying has spurred me on to get back outside... Watch this space.

When I was younger, fitter and skint (and stupid) I cycled to work throughout the winter for years in all the conditions you describe.

Cycling in snow or gale force winds, falling on the ice or getting a puncture in the dark 10 miles from home was certainly character building.

It makes running in winter seem like a piece of cake!

 

[Dodgy Gangster]

Can anyone recommend a decent armband for an iPhone12 pls

 

[inchy14]

When I was younger, fitter and skint (and stupid) I cycled to work throughout the winter for years in all the conditions you describe.

Cycling in snow or gale force winds, falling on the ice or getting a puncture in the dark 10 miles from home was certainly character building.

It makes running in winter seem like a piece of cake!

Been there and done all that, cycled from Manchester to Macclesfield one year every day for 4 months in all weathers. Thankfully I could get a shower at work. Certainly character building

 

[MCFC1993]

Parkrun done, 22:20, not bad off of my first 5 weeks of consistent training in about 7 years. It wasn't a flat course either. Think I averaged 197 bpm all the way round, so I think some longer slower runs are needed in order to get that heart rate down.

Needed to know where I was at so I could tackle my next 5 weeks of training. Still aiming for my ambitious target of a Sub-20 5k by the end of the year.

 

[Bluesince1979]

Im in a keep fit pickle at the mo. Im gaining weight, not eating right and struggle in many forms if exercise.
I bust both my ankles pretty bad years back so struggle to run.
My back isnt great through my physical job so struggle to cycle.
I have a shoulder muscle issue that i cant get right which means i cant weight lift. Also makes swimming difficult.

I know im making excuses in a way , but the issues are the issues.

I know if i can do some exercise, the better eating follows, and visa versa , and ill lose the stone i need to lose

At 48 its only one way if i dont do something!

 

[Gaz76]

Parkrun done, 22:20, not bad off of my first 5 weeks of consistent training in about 7 years. It wasn't a flat course either. Think I averaged 197 bpm all the way round, so I think some longer slower runs are needed in order to get that heart rate down.

Needed to know where I was at so I could tackle my next 5 weeks of training. Still aiming for my ambitious target of a Sub-20 5k by the end of the year.

Blimey 197 bpm!!

 

[MCFC1993]

Blimey 197 bpm!!

Haha I know! I actually had a max of 208 bpm. I'm 28 so that was quite surprising.

I'm working on getting it down. I think the issue is my athletics training in the past tended to be anaerobic for my 800m running and not so much aerobic stuff.

Need to get these long slow runs in and put my ego to the side whilst doing them, train my heart rate to come down.

 

[Gaz76]

Im in a keep fit pickle at the mo. Im gaining weight, not eating right and struggle in many forms if exercise.
I bust both my ankles pretty bad years back so struggle to run.
My back isnt great through my physical job so struggle to cycle.
I have a shoulder muscle issue that i cant get right which means i cant weight lift. Also makes swimming difficult.

I know im making excuses in a way , but the issues are the issues.

I know if i can do some exercise, the better eating follows, and visa versa , and ill lose the stone i need to lose

At 48 its only one way if i dont do something!

Have you thought about hiking? Yep sounds boring as fuck a long walk!! But once you get into it there's quite a few decent spots to go that aren't far from Manchester, places I did not know existed up until a few years ago

 

[Gaz76]

Haha I know! I actually had a max of 208 bpm. I'm 28 so that was quite surprising.

I'm working on getting it down. I think the issue is my athletics training in the past tended to be anaerobic for my 800m running and not so much aerobic stuff.

Need to get these long slow runs in and put my ego to the side whilst doing them, train my heart rate to come down.

I would definitely be in a box if I got that high!! I know exactly what you mean with the ego and the slow runs, I run early mornings when there's no one about and even then I struggle to go slow as my ego keeps chipping away speeding me up.
It's going to be a battle with the ego at the start of the manchester half tomorrow, I know I'm not currently fit enough to run a decent time but when the race starts there's no way I'm going to want to be passed every two seconds

 

[MCFC1993]

Im in a keep fit pickle at the mo. Im gaining weight, not eating right and struggle in many forms if exercise.
I bust both my ankles pretty bad years back so struggle to run.
My back isnt great through my physical job so struggle to cycle.
I have a shoulder muscle issue that i cant get right which means i cant weight lift. Also makes swimming difficult.

I know im making excuses in a way , but the issues are the issues.

I know if i can do some exercise, the better eating follows, and visa versa , and ill lose the stone i need to lose

At 48 its only one way if i dont do something!

Walking might be a good way for you to get started, doesn't seem like a lot but can definitely help with losing weight.