Running thread

Stuuuuuu said:
100% agree regarding strength training mate. It will increase efficiency and significantly guard against injury.

I would just be cautious about stretching. Static stretching can be useful (at least 4 hours before or after runs, or on non-running days) for a very small proportion of runners who experience particular tightness. However, on the whole, static stretching before a run a) makes you slower and b) increases your chance of injury.

Dynamic stretches ahead of a run are a better option as they don't have the ill effects that their static cousins do. However, contrary to popular opinion, they also don't make you faster, they don't make you more efficient and they don't reduce injury risk.
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I'll bow to your superior knowledge.

I think the stretching has helped me alongside strength training but i needed to do it after tight hamstrings from ACL surgery! Strength training has definitely helped both my running and general injury prevention.

I've also found that alternating between cycling and running has really helped me, or maybe it's just placebo and enjoying the variation.
 
Big Joe Corrigan said:
Thanks Stu, much appreciated. My max HR is about 172, according to my smart watch. I usually run three times a week, including Saturday morning Park Run.

The two runs I’m taking about have an elevation of about 200 feet, and are about 3 1/2 miles. Before I run I usually have a banana and a gel.

I had a couple of days off before each run, the first run was in the morning, the second crap one was in the evening.

I don’t have salt and my diet isn’t very good to be honest, tends to be baked potato, beans and cheese most nights.

Once again thanks for your input.
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No probs.

Without knowing more, it's hard to advise but I would suggest it's most likely fatigue. Perhaps a lower-mileage week is in order? I would do this every third or fourth week anyway.

Normally cut a third off all runs but I would suggest cutting them in half (and/or having fewer runs) to facilitate recovery.
 
Went to Warrington Parkrun this morning and enjoyed it. There was 650 plus in it.

Joined the Mileshyclub improver 5 to 10k group in Sale on Thursday. It involved a few muster points and although was my first time it helped improve my usual pace running independent.

In the Chorley 10k tomorrow which is predicted rain. Will be a good indicator to see if I can do 1hr 5mins or better.
 
Did a park run this morning, my first proper run in over a decade. Having previously played football three times a week and trained in the gym four times a week, I turned up expecting it to feel relatively straightforward. It wasn't. A humbling reminder that fitness is specific, and that no matter your background, running demands its own kind of conditioning.

It all comes down to consistency and practice.
 
Berti No Show said:
Did a park run this morning, my first proper run in over a decade. Having previously played football three times a week and trained in the gym four times a week, I turned up expecting it to feel relatively straightforward. It wasn't. A humbling reminder that fitness is specific, and that no matter your background, running demands its own kind of conditioning.

It all comes down to consistency and practice.
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Keep at it mate, you've done the hardest one, now keep the ball rolling and it will get easier
 
Gaz76 said:
Keep at it mate, you've done the hardest one, now keep the ball rolling and it will get easier
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Thanks mate. Had to walk the last 0.5km the last part of it as my body and legs just wasn't prepared for it. The inclines were a killer! But as you say it will get easier.
 
I have to say, I'm particularly enjoying my running at the moment.

I've been working hard to gradually and sensibly build up my fitness following a period of weight gain, high stress (work madness and a very serious diagnosis for my daughter), injury and several bouts of illness.

I had got fat, slow and was running low mileage, lacking motivation and generally not looking after myself.

I decided to leave my stressful job after reevaluating life and focusing on the important things. I've now got more time for a) my family and b) myself including my fitness.

Anyway, to get to the point: I find that I reach a point with my fitness where I seem to turn a corner and it suddenly feels easier and just more joyful. My aerobic capacity allows me to just run, to take in the environment and to actually feel a sense of effortless joy when I'm out there.

It also helps when it gets warmer and lighter and the spring wakes up the flora and fauna - this seems to trigger something in me that makes a difference.

I hate winter. I don't tolerate the cold so training in those months is a lot less motivating. When it gets to the time of year when I don't need woolly hats, gloves, buffs and multiple layers, and instead I dig out my shorts and sunglasses, this is where it becomes a joy.

I'm not currently chasing PBs - I'm still about 6 or 7kg too heavy for that, although I have been disciplined enough to lose 4kg so far. But even at the age of 48, I like to think that I can lose the weight and aim for some good running during the warmer months and indeed the years ahead.
 
Ran along the Peak Forest Canal from Marple past Furness Vale yesterday. Absolutely stunning and 34k in total.

Barges were dotted along the canal, some serving drinks, food others moored up enjoying the sunshine. Absolutely fantastic running route, cannot wait to run it again.
 
franksinatra said:
Ran along the Peak Forest Canal from Marple past Furness Vale yesterday. Absolutely stunning and 34k in total.

Barges were dotted along the canal, some serving drinks, food others moored up enjoying the sunshine. Absolutely fantastic running route, cannot wait to run it again.
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We did a sponsored walk down there a couple of years ago, lovely indeed.
 
Ran the Chorley 10k this morning. It was 2 laps of part of the course - which seemed to benefit me once I knew the ups and down of the route. The last mile was as quick as I have done for several years according to my Garmin notification.

I ran 1hr 7mins. Not fast by any means but has shown that I’m heading in the right direction in finishing strongly.

My fitness in the last week has noticeably started to improve. Been chipping away with running and cycle classes at the gym since the start of the year. My main goal has been to prepare for the end of May Manchester half marathon.
 
simmo said:
Ran the Chorley 10k this morning. It was 2 laps of part of the course - which seemed to benefit me once I knew the ups and down of the route. The last mile was as quick as I have done for several years according to my Garmin notification.

I ran 1hr 7mins. Not fast by any means but has shown that I’m heading in the right direction in finishing strongly.

My fitness in the last week has noticeably started to improve. Been chipping away with running and cycle classes at the gym since the start of the year. My main goal has been to prepare for the end of May Manchester half marathon.
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Nice work!! Huge confidence booster having enough in the tank to finish strong
 
simmo said:
Ran the Chorley 10k this morning. It was 2 laps of part of the course - which seemed to benefit me once I knew the ups and down of the route. The last mile was as quick as I have done for several years according to my Garmin notification.

I ran 1hr 7mins. Not fast by any means but has shown that I’m heading in the right direction in finishing strongly.

My fitness in the last week has noticeably started to improve. Been chipping away with running and cycle classes at the gym since the start of the year. My main goal has been to prepare for the end of May Manchester half marathon.
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Great to read! I'm sure that something seems to click at this time of year.
 
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Do you incorporate threshold/tempo running into your routine? It's always struck me as almost 'too good to be true' because:
  • It's easier than intervals but more effective!
  • Recovery is quick;
  • It's a fun pace to run at;
  • It makes a huge difference to race times.
I'm always banging on about threshold, partly cos I always see runners (e.g. in my running club) prioritising intervals or hills - both of which are great but I kind of want to spread the word that we should actually prioritise threshold efforts. Only the long run has a higher impact (as an individual session).

Anyway, it's a while since I've added a video to my channel so I did one about threshold running, mainly for the benefit of my clients but it's here if anyone else is interested in finding out about it:

 
simmo said:
Ran the Chorley 10k this morning. It was 2 laps of part of the course - which seemed to benefit me once I knew the ups and down of the route. The last mile was as quick as I have done for several years according to my Garmin notification.

I ran 1hr 7mins. Not fast by any means but has shown that I’m heading in the right direction in finishing strongly.

My fitness in the last week has noticeably started to improve. Been chipping away with running and cycle classes at the gym since the start of the year. My main goal has been to prepare for the end of May Manchester half marathon.
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Nice one. I also ran Chorley 10k but had a slower finishing mile. I was slightly disappointed with that as I expected my stamina should be good as I spent the winter doing regular 2 hour fell runs. However I also messed up with starting using creatine about 3 weeks prior having been influenced by a couple of non running mates. I put a bit of weight on approx 4 lbs. Then I read the day before the race that creatine should not be used for previous week before a race! Too late Lol.

Anyway I was pleased to be just under 50 minutes and pip a couple of my sons friends who are over 30 years younger than me :-). They will beat me next year though I expect :( .
 
Stuuuuuu said:
Do you incorporate threshold/tempo running into your routine? It's always struck me as almost 'too good to be true' because:
  • It's easier than intervals but more effective!
  • Recovery is quick;
  • It's a fun pace to run at;
  • It makes a huge difference to race times.
I'm always banging on about threshold, partly cos I always see runners (e.g. in my running club) prioritising intervals or hills - both of which are great but I kind of want to spread the word that we should actually prioritise threshold efforts. Only the long run has a higher impact (as an individual session).

Anyway, it's a while since I've added a video to my channel so I did one about threshold running, mainly for the benefit of my clients but it's here if anyone else is interested in finding out about it:

Click to expand...

I'll have look. My training is rather brain dead really. I mostly plod around on hilly trails. It's enjoyable though and that's the main motivation these days.
 
Tommy_Catons_Perm said:
Nice one. I also ran Chorley 10k but had a slower finishing mile. I was slightly disappointed with that as I expected my stamina should be good as I spent the winter doing regular 2 hour fell runs. However I also messed up with starting using creatine about 3 weeks prior having been influenced by a couple of non running mates. I put a bit of weight on approx 4 lbs. Then I read the day before the race that creatine should not be used for previous week before a race! Too late Lol.

Anyway I was pleased to be just under 50 minutes and pip a couple of my sons friends who are over 30 years younger than me :-). They will beat me next year though I expect :( .
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The best I have done was 10 years ago at the 50mins mark, so you did very well to do a time like that on that course.
 
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