Running thread

smevchenko said:
I have been steadily increasing distance in preparation for a half marathon, and have managed to get up to 10k, with the aim of increasing 1km every week. I have only been able to do 2 runs a week, 5k and then a longer distance at the weekend. I would like to be able to run more, lets say 4-5k every Tuesday and Thursday, with a longer run at the weekend, but have been struggling with recovery in between runs. My Achilles have been painful, and possibly suffering from tendonitis, which makes it impossible to stay consistent with a training plan.

Has anyone else suffered from this and have any advice for recovery and prevention in the future? I have been advised to do eccentric heel drops twice a day, which should cause microtrauma which in turn increases collagen deposition to aid repair.

Is it worth my while to get my running gait checked, can a change in trainers make a difference?
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Do you stretch mate? Also do you do a gentle warm up or are you straight into your runs?

I'd strongly recommend both, warm up, slight stretch, proper run then stretch after.

Edit. which half are you doing?
 
inchy14 said:
Do you stretch mate? Also do you do a gentle warm up or are you straight into your runs?

I'd strongly recommend both, warm up, slight stretch, proper run then stretch after.

Edit. which half are you doing?
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Yeah, i've been stretching before and after, although definitely something I can improve, proper routine etc. Possibly not warming up as much as I should though. Been using ice straight after to try and settle down the ankles.

Doing the Manchester Half on Oct 13th. Haven't run for a long time, so gone from nothing to 10k in about 3 months. At a point where I feel comfortable running, and definitely feel I can go further than 10k, but been trying to increase distance gradually.
 
smevchenko said:
Yeah, i've been stretching before and after, although definitely something I can improve, proper routine etc. Possibly not warming up as much as I should though. Been using ice straight after to try and settle down the ankles.

Doing the Manchester Half on Oct 13th. Haven't run for a long time, so gone from nothing to 10k in about 3 months. At a point where I feel comfortable running, and definitely feel I can go further than 10k, but been trying to keep increasing distance gradually.
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It's a nice flat course so i've no doubt you'll be able to complete the distance, on that myself before New York, Cyprus and Manchester full marathons.

I used to struggle a bit with calves and once had an extremely sore Achilles, would use a foam roller on the calves which worked. Also used to just put my feet into a bucket of cold water after a long run which helped. Stretching is definitely the best thing to do though, if i run now and don't stretch after i can feel it the next day.

Had to change trainers though for the Achilles, not had it since, touches wood.
 
BlueHammer85 said:
I've ran 235 days in a row and still got a beer belly.
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To get rid of visceral fat you’re better off doing sprints rather than jogging distances.

Sprinting is hard work! So start off with 10 second sprints at a time, build up to 15, then 20. If you can ever make it to sprinting 30 seconds at a time fair fuck’s to you.

I have no idea if your fitness levels but for a novice I’d start out like this...

Do them in sets over a series of weeks, three times a week:

Week 1 - 10 second sprints x 5, with 1 minute rest
Week 2 - 10 second sprints x 5, with 30 seconds rest
Week 3 - 10 second sprints x 10, 30s rest

Weeks 4-6 repeat Weeks 1-3 with 15 second sprints

Weeks 7-9 repeat with 20 second sprints

...

Sprint training is seven times more effective at burning visceral fat than aerobic training.
 
Psychedelic Casual said:
To get rid of visceral fat you’re better off doing sprints rather than jogging distances.

Sprinting is hard work! So start off with 10 second sprints at a time, build up to 15, then 20. If you can ever make it to sprinting 30 seconds at a time fair fuck’s to you.

I have no idea if your fitness levels but for a novice I’d start out like this...

Do them in sets over a series of weeks, three times a week:

Week 1 - 10 second sprints x 5, with 1 minute rest
Week 2 - 10 second sprints x 5, with 30 seconds rest
Week 3 - 10 second sprints x 10, 30s rest

Weeks 4-6 repeat Weeks 1-3 with 15 second sprints

Weeks 7-9 repeat with 20 second sprints

...

Sprint training is seven times more effective at burning visceral fat than aerobic training.
Click to expand...


Great advice there mate, i've recently joined a run club which does a lot of sprint sessions - it is benefiting my long distance times aswell.
 
smevchenko said:
I have been steadily increasing distance in preparation for a half marathon, and have managed to get up to 10k, with the aim of increasing 1km every week. I have only been able to do 2 runs a week, 5k and then a longer distance at the weekend. I would like to be able to run more, lets say 4-5k every Tuesday and Thursday, with a longer run at the weekend, but have been struggling with recovery in between runs. My Achilles have been painful, and possibly suffering from tendonitis, which makes it impossible to stay consistent with a training plan.

Has anyone else suffered from this and have any advice for recovery and prevention in the future? I have been advised to do eccentric heel drops twice a day, which should cause microtrauma which in turn increases collagen deposition to aid repair.

Is it worth my while to get my running gait checked, can a change in trainers make a difference?
Click to expand...
Yes and yes.
 
Psychedelic Casual said:
To get rid of visceral fat you’re better off doing sprints rather than jogging distances.

Sprinting is hard work! So start off with 10 second sprints at a time, build up to 15, then 20. If you can ever make it to sprinting 30 seconds at a time fair fuck’s to you.

I have no idea if your fitness levels but for a novice I’d start out like this...

Do them in sets over a series of weeks, three times a week:

Week 1 - 10 second sprints x 5, with 1 minute rest
Week 2 - 10 second sprints x 5, with 30 seconds rest
Week 3 - 10 second sprints x 10, 30s rest

Weeks 4-6 repeat Weeks 1-3 with 15 second sprints

Weeks 7-9 repeat with 20 second sprints

...

Sprint training is seven times more effective at burning visceral fat than aerobic training.
Click to expand...
Any evidence to support this mate? Thanks.
 
Just done my second Parkrun this year and aiming to do try and break 20 minutes. Bit hot out there today, in Bournemouth area, but came in at 21:30. Bit of a way to go but more importantly the weight is dropping and although focusing a bit on gym work and swimming once a bit more weight is lost will fully focus on the running.
 
BlueHammer85 said:
I've ran 235 days in a row and still got a beer belly.
Click to expand...

Don't take this the wrong way but if you actually, really have ran 235 days in a row then it's little surprise.

You need rest days.

Without them, you're probably running at about 50-60% and your body isn't able to get into a fat burning zone.

Also, you can't out run a bad diet, so you may have to look in that direction rather than just the exercise.

keep it up!
 
Thaksinssoldier said:
Don't take this the wrong way but if you actually, really have ran 235 days in a row then it's little surprise.

You need rest days.

Without them, you're probably running at about 50-60% and your body isn't able to get into a fat burning zone.

Also, you can't out run a bad diet, so you may have to look in that direction rather than just the exercise.

keep it up!
Click to expand...

absolutely. It’s the bad diet that’s doing it. I don’t think I’ve ever drank as much and ate as much in one year than before - I do a big run and it’s followed by a massive sesh!

But I’m enjoying it, not fussed about losing weight - yearly challenge and I’m on course.

PM me if you want my Strava and I can bore you with my daily runs.
 
franksinatra said:
Just done my second Parkrun this year and aiming to do try and break 20 minutes. Bit hot out there today, in Bournemouth area, but came in at 21:30. Bit of a way to go but more importantly the weight is dropping and although focusing a bit on gym work and swimming once a bit more weight is lost will fully focus on the running.
Click to expand...

Strong runner - 21:30 is a cracking time.

My best ever is 23:50
 
BlueHammer85 said:
Strong runner - 21:30 is a cracking time.

My best ever is 23:50
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Cheers. It helps having a slight frame. Managed to drop to 12st7 from 13st2 and I can feel that has had made a difference.

Times are all relative though. The lad I was with came in 18:18 and was half way through his tea and bacon butty when I finished
 
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There’s a new sports science place opened here and I got a chance to be timed doing a 20 yard sprint on turf.

I played cornerback in American football at a decent level and was a sprinter as a kid so it got me pretty excited.

These days i’m 41, 15 stone and was wearing trousers when I did it.

I clocked 2.07 seconds, which is faster than 99% of the nfl players could manage in their prime :-)

Makes me wonder if I dropped my weight again if i could make Ireland’s Olympic team at 41 lol.
 
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