My issue running around Oldham (Saddleworth) is trying to find a flat route so I can keep to certain minutes per mile. It's usually just slow down when you get to a hill speed up when you come down!I tried a very slow 5k this morning, 12 min miles, which I found difficult to keep my pace down. Its a lot easier to regulate your breathing though. Also easier to keep your posture upright and observe better running form. Problem is, because I was using very short strides my calfs are aching now
I have the same problem unless I run up and down the canal at the side of Tesco.My issue running around Oldham (Saddleworth) is trying to find a flat route so I can keep to certain minutes per mile. It's usually just slow down when you get to a hill speed up when you come down!
I see, yeah I've tried down the canals in the past but I prefer road running to be honest.I have the same problem unless I run up and down the canal at the side of Tesco.
That's really good and hopefully is building her confidence like you say...........Went for a run with my 15 year old daughter yesterday. She hated running and I've struggled to get her out (though she's really into exercise and training and is getting very fit - see my 'she wants to become a PT thread!).
Thought I'd be dropping my pace a fair bit but she's far, far quicker than the last we run we did last year. She's been taking herself out at 8am for a 6k (to build her confidence) over the past week but 'allowed' me to go with her yesterday. She ran a pace of 5:33 per KM over this 6K which (thereabouts) could translate a 5k Park Run time of around 27/28 minutes (and bear in mind the distance would be less and you tend to run faster in large groups).
Think she surprised herself.
Thats some going that, but i toally understand. I did 10k on Monday and enjoyed it, just done another 8k now and again wasnt out of breath at all during the run. Not sure what the long term benefit to my running will be but it sure is more enjoyable.It's my third consecutive Maffetone run at slow speed, maintaining a low heart rate fourth in all. Saturday 14k, Sunday 0, Monday and Tuesday 12.5k, and today 14k.
My legs are tired, but at no stage during the runs was I gasping for breath, feeling done in - even in the heat of this week.
This method has reinvigorated my running, and I'm less than a week in to it.
Thats some going that, but i toally understand. I did 10k on Monday and enjoyed it, just done another 8k now and again wasnt out of breath at all during the run. Not sure what the long term benefit to my running will be but it sure is more enjoyable.
I use to run for Uni and a club in my late teens and early 20s obtaining decent PBs at 10km. I then preferred to play football and booze so eventually stopped. Had a bit of a resurgence in my late 20s with fell running but started to have issues with straining my calf.
Since have solely stuck to low impact training on the watt bike, x trainer and rowing machine. Now gyms have shut, lockdown has opened a window of opportunity to get back in to my running. Been running 20-25 miles a week which has been good. I'm pretty certain I have "runners knee" as my knee has been aching after runs. Have been wearing ice packs on my knee at home which has helped recovery and relieved some pain.
No need to push yourself at any other part of the run either!So many give up on running because they push there selves so much at the start - start off slowly - after a couple miles you muscles are well warmed up and you’re breathing is fine and you can increase your speed. No need to push yourself at start of run - unless you’re going for a really fast parkrun/5k etc time.
You will be able to run faster for longer and will recover more quickly with greatly reduced risk of injury and burnout.Thats some going that, but i toally understand. I did 10k on Monday and enjoyed it, just done another 8k now and again wasnt out of breath at all during the run. Not sure what the long term benefit to my running will be but it sure is more enjoyable.
I need to perfect it as my heart rate initially jumps up to about 160 when I start running and within a few minutes drops down to about 130. FromYou will be able to run faster for longer and will recover more quickly with greatly reduced risk of injury and burnout.
Where did you get the specific figure of 136bmp from mate?I need to perfect it as my heart rate initially jumps up to about 160 when I start running and within a few minutes drops down to about 130. From
What I’ve read I need to keep it below 136 so going to try a very slow jog to start and then monitor it from there.
I was reading an article that said 180 minus your age as a rough guide.Where did you get the specific figure of 136bmp from mate?
Sorry but that is plain wrong. This is a massively outdated formula which has been comprehensively debunked. When you look at actual heart rate zones, the figures are nowhere near what you get from that formula in the vast majority of people.I was reading an article that said 180 minus your age as a rough guide.
Can you point me in the direction of correct formulas to use?Sorry but that is plain wrong. This is a massively outdated formula which has been comprehensively debunked. When you look at actual heart rate zones, the figures are nowhere near what you get from that formula in the vast majority of people.
I'm not blaming you for using it - you're just using what you've read online but, unfortunately, there's a lot of bad/pseudoscientific/outdated advice out there.
It can actually be dangerous to use this formula because people end up spending inappropriate amounts of time in the wrong heart zones and ending up doing themselves damage and undoing fitness.
Rather worryingly though, it appears to still be in use in the NHS. I was undergoing rehab following heart surgery not too long ago and they used this formula then.
The NHS have always been behind the times in a few fitness and injury related things.Sorry but that is plain wrong. This is a massively outdated formula which has been comprehensively debunked. When you look at actual heart rate zones, the figures are nowhere near what you get from that formula in the vast majority of people.
I'm not blaming you for using it - you're just using what you've read online but, unfortunately, there's a lot of bad/pseudoscientific/outdated advice out there.
It can actually be dangerous to use this formula because people end up spending inappropriate amounts of time in the wrong heart zones and ending up doing themselves damage and undoing fitness.
Rather worryingly though, it appears to still be in use in the NHS. I was undergoing rehab following heart surgery not too long ago and they used this formula then.