Running thread

Nascent Blues said:
I've not done any running in a while but decided to dust off the trainers. Can anybody recommend any Apps or gadgetry that would help to track and record distance. Cheers and happy New Year.
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get strava. A few of us on here have it and see each other’s activity’s etc.
 
I got back into running during furlough leave but then once back at work quit again. Started up again in December and did 117km in the month and going to try and do 100km plus this month too. On 16km so far.

I've managed to stay mainly injury free so far by doing largely aerobic slower runs. It's working in terms of making me quicker too, as managed to churn out 3km at 4:40 pace as part of an 11km run.

I want to do some more strength work though as I'm sure that's vital in getting quicker and running further without injury. Does anyone have any recommendations of what to do? Squats, lunges etc are all good and I have some dumbbells which I can use to make them harder but is it worth buying any resistance bands or anything to help vary things or target other muscles?
 
supercity88 said:
I got back into running during furlough leave but then once back at work quit again. Started up again in December and did 117km in the month and going to try and do 100km plus this month too. On 16km so far.

I've managed to stay mainly injury free so far by doing largely aerobic slower runs. It's working in terms of making me quicker too, as managed to churn out 3km at 4:40 pace as part of an 11km run.

I want to do some more strength work though as I'm sure that's vital in getting quicker and running further without injury. Does anyone have any recommendations of what to do? Squats, lunges etc are all good and I have some dumbbells which I can use to make them harder but is it worth buying any resistance bands or anything to help vary things or target other muscles?
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A good way of increasing speed apart from strengthening your core is doing some hill reps once a week and some speed reps say 10 x 400ms at a few seconds quicker than your 5k pace with 60 seconds recovery between each rep.
 
franksinatra said:
Did a 17k yesterday on the Castlemain Trail yesterday and a slower recovery run with the missus today

For 13k I went a nice steady 5:11-20 pace until the last 4k where I stepped it up to between 4:25- 4:45Ks. Amazing how the realisation of being desperate for the toilet focuses the mind.

Legs feel great due to resistance band training, the roller and compression socks. Going to be more disciplined in their use this year.
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Rollers are great.
 
supercity88 said:
I got back into running during furlough leave but then once back at work quit again. Started up again in December and did 117km in the month and going to try and do 100km plus this month too. On 16km so far.

I've managed to stay mainly injury free so far by doing largely aerobic slower runs. It's working in terms of making me quicker too, as managed to churn out 3km at 4:40 pace as part of an 11km run.

I want to do some more strength work though as I'm sure that's vital in getting quicker and running further without injury. Does anyone have any recommendations of what to do? Squats, lunges etc are all good and I have some dumbbells which I can use to make them harder but is it worth buying any resistance bands or anything to help vary things or target other muscles?
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What M32blue says is spot on but takes a lot of dedication to do. I find sprints demoralising and make me feel awful as my body gets a shock after routine 5-10k runs. :P
m32blue said:
A good way of increasing speed apart from strengthening your core is doing some hill reps once a week and some speed reps say 10 x 400ms at a few seconds quicker than your 5k pace with 60 seconds recovery between each rep.
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But strength exercises are important to stay injury free and I think you should do them AS WELL. We'll have some new runners hopefully so best to share as much as I can. I only started 3 years back.

I've been doing a 10k Sunday and a 5k Thursday for ages now, and try to do half an hour free-exercise sessions inbetween (usually Monday and Wednesday). The free exercise is a mix of the below. I created my own plan on print outs. If fatigued I stretch it out over more days but there's a good selection. Squats and deadlifts seem really effective so I encorporate them more regulary. Resistance band is a good shout too, I need to get one ordered.
10-essenial-weight-training-workouts-rev2-1538669303.jpg


and these:
9-essenial-weight-training-workouts-rev2-1535055289.jpg

and these:

6-beginner-bodyweight-exercises-for-new-runners-1539288622.jpg
 
Man_City_Loyal said:
Anyone got some stretches exercises they recommend.

I just go for a r7n me and don’t warm up or warm down
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As with anything else mate its all a personal thing,
I dont do any stretches before any distance, instead i use resistance bands just to warm the legs up(a bit like you see the players doing before a match)
After I run depending on how far I adapt my stretching to suit, say for instance I do 5k I stretch pretty basic for around five minutes, but when i do a marathon I stretch for say 15mins and pummel the legs with the massage gun or foam roller.
Even then my stretches are pretty basic calf stretch, hamstrings and glutes.
Touch wood been injury free for a good while now(thats bound to jinx it)
I also recommend freezing cold showers before and after, love them
 
gaz76 said:
As with anything else mate its all a personal thing,
I dont do any stretches before any distance, instead i use resistance bands just to warm the legs up(a bit like you see the players doing before a match)
After I run depending on how far I adapt my stretching to suit, say for instance I do 5k I stretch pretty basic for around five minutes, but when i do a marathon I stretch for say 15mins and pummel the legs with the massage gun or foam roller.
Even then my stretches are pretty basic calf stretch, hamstrings and glutes.
Touch wood been injury free for a good while now(thats bound to jinx it)
I also recommend freezing cold showers before and after, love them
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planning on a 5 k tonight and can feel my hamstrings tight

nice one for the advice Gaz
 
As a 60 year old healthy bloke but overweight by about a stone what's the best advice to a newbie to running ?
 
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tony coleman said:
As a 60 year old healthy bloke but overweight by about a stone what's the best advice to a newbie to running ?
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I'm 58 mate, hadn't ran for over 20 years, just over a stone overweight and did couchto5k during first lockdown. Using my fitness Pal to watch diet (still eat crap and don't deny myself something if fancy it). Lost stone n half in about a year. Now running 3 times a week, 2 5k during week and longer at weekend. Ranges from 5 miles to my longest of 8 miles. Before March couldn't have ran for bus. Good luck
 
tony coleman said:
As a 60 year old healthy bloke but overweight by about a stone what's the best advice to a newbie to running ?
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Take it easy on yourself at first, but keep turning up, somedays you will be great and others not, have you considered a couch to 5k? Thats how I started and they are great.
Also dont worry about times, youll always get someone that thinks they are linford christie, just remember theres only you in your race. Good luck with it mate, it gets addictive
 
tony coleman said:
As a 60 year old healthy bloke but overweight by about a stone what's the best advice to a newbie to running ?
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Test what your capable of and how your awareness of your ability is. How far can you run, can you breathe well, do you need music or not, does your technique cause pain in knees, do shoes feel comformatable etc.. You'll only know when you get out and about. Then if you need advice on anything come speak to the gang on here. :)

I posted this a while back that has some things that helped me along the way.
forums.bluemoon-mcfc.co.uk

Running thread

will be depressing, no crowds or anything. Got up to 20 miles training few months ago - so it’s doable. Don’t care about time. Incredible that mate, a real achievement as would be a marathon. Really important to mark milestones. Intend to book myself a reward for this years running when things...
forums.bluemoon-mcfc.co.uk forums.bluemoon-mcfc.co.uk
 
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