Running thread

[franksinatra]

Cheers. It might seem a stupid question but how do you enjoy it? I did a bit of walking/slow jogging on a treadmill at the gym many years ago and found it a bit tedious which in turn made it feel like hard work. Maybe outdoors with things to see would make it a bit more interesting?

It’s like everything in life, to enjoy it, it takes a bit of effort in the first place. Once you start feeling comfortable, and the running gets easier, that is when the real enjoyment comes along with the sense of achievement you get pushing yourself and the adaptions to your mental resilience.

Some people can run in the same places but I try to mix it up, go to different places and gain pleasure from the exposure to different places/views etc.

Also once you get better then start to mix up your training, bit quicker, few hills, mix of fast and slow running, sprints, long slow runs etc.

3/4 days is realistic but I would not say straight away. Key is to build up slowly. As others have said the couch to 5k is the best way to go.

Don’t be scared of doing a bit of strength/stretching as this will prevent injury.

‘Run better with Ash’ is on YouTube and he provides loads of strength/stretching routines most 10-15 mins long which are a great help.

Good luck!!

 

[chris85mcfc]

Im now around 6-7 weeks back running, and trying to slowly build up the mileage

Has anyone got any advice in terms of how to go about it? I feel like i probably advised someone on this last year, but now feel like im in that position, and not feeling confident enough to take my own advice if that makes sense!

The first few weeks was very slow, in terms of 60 seconds jog 60 seconds walking, and only the last few weeks have i started building up the jogging time. Im now firmly in my zone 2, which im finding rather boring, but I know I need to build up my fitness and endurance for the long term (could be partly the reason why I couldn't run back end of last year)

Another thing playing its part is probably the weather, does anyone else struggle to enjoy the run at this time of year? Obviously its getting a bit lighter, and I've just been out and done 3k and it was nice and mild

Guess I just want some words of wisdom really; otherwise I think I'll just carry on building up and pray that once the warmer days get here, it'll all fall into place at the same time!

Cheers folks!

 

[ob]

Im now around 6-7 weeks back running, and trying to slowly build up the mileage

Has anyone got any advice in terms of how to go about it? I feel like i probably advised someone on this last year, but now feel like im in that position, and not feeling confident enough to take my own advice if that makes sense!

The first few weeks was very slow, in terms of 60 seconds jog 60 seconds walking, and only the last few weeks have i started building up the jogging time. Im now firmly in my zone 2, which im finding rather boring, but I know I need to build up my fitness and endurance for the long term (could be partly the reason why I couldn't run back end of last year)

Another thing playing its part is probably the weather, does anyone else struggle to enjoy the run at this time of year? Obviously its getting a bit lighter, and I've just been out and done 3k and it was nice and mild

Guess I just want some words of wisdom really; otherwise I think I'll just carry on building up and pray that once the warmer days get here, it'll all fall into place at the same time!

Cheers folks!

Not sure there is any short cut apart from putting miles in and slowing increasing each week.

Loving the lighter mornings and evenings myself. Had 32 minutes today mixture of comfortable pace, couple tempo efforts then comfortable few minutes to wind down

 

[Stuuuuuu]

18 miles yesterday in 2:43. Mix of road and trails. Was happy with that preceding that I had spent over 3 hours in the car driving back from the match.

First decent run I’ve done this year and although I’m still struggling with this nerve issue it has provided me with a bit of confidence I can do the training and prep proper for my Ultra in June.

That's brilliant running mate. Marathon-ready?

 

[Stuuuuuu]

Tore my Achilles tendon on Aug last year and being on the long road to recovery since. 3 months in a plastic boot followed by a lot of physio afterwards. Anyway, I have finally been cleared to start running again. Have to build it up fairly slowly - doing run/walk intervals - but it feels good finally to be back on the road. This time last year I was training up for the GMR half marathon - won't be doing it this year but maybe look at doing a 10k in due course.

Onwards and upwards!

Sounds like you've had effective recovery mate - that's great news!

I feel your pain (literally) as I've recently had achilles tendinopathy which put me out of running for a good while.

Glad to see that things are looking positive for you - and at a great time as well as spring approaches.

 

[Stuuuuuu]

Im now around 6-7 weeks back running, and trying to slowly build up the mileage

Has anyone got any advice in terms of how to go about it? I feel like i probably advised someone on this last year, but now feel like im in that position, and not feeling confident enough to take my own advice if that makes sense!

The first few weeks was very slow, in terms of 60 seconds jog 60 seconds walking, and only the last few weeks have i started building up the jogging time. Im now firmly in my zone 2, which im finding rather boring, but I know I need to build up my fitness and endurance for the long term (could be partly the reason why I couldn't run back end of last year)

Another thing playing its part is probably the weather, does anyone else struggle to enjoy the run at this time of year? Obviously its getting a bit lighter, and I've just been out and done 3k and it was nice and mild

Guess I just want some words of wisdom really; otherwise I think I'll just carry on building up and pray that once the warmer days get here, it'll all fall into place at the same time!

Cheers folks!

Key question mate: what are your goals? Is it to generally build fitness or is it to complete a distance / time etc.? Or anything else? Your goal will be a big factor in what you do next.

It sounds like you've taken a sensible approach to it all, which is great. Slow running is absolutely the correct way to do it.

If you're bored, is it worth considering listening to music or podcasts? I find that this distracts me, keeps me entertained and I actually forget that I'm out running.

Regarding your question about the weather, there's quite a lot that you can do. Rather than type it all out, I'll share a short vid that I made on this topic:

 

[Stuuuuuu]

Any advice for a complete beginner to running? Ex-smoking (now vaping) asthmatic, 60 years old next Saturday. I haven't run at all since my school days. In reasonable shape and normal BMI.

There's a lovely little park next to my house with what appears to be about a 5km track. I see lots of runners and rollerbladers and it's enticing me into starting but not really sure how to get going.

Thinking particularly about distance, pacing and how to stay injury free. My aim is to be able to do one or two laps of the track within the next 8 months.

Awesome, so your goal is to be able to run 5-10k in the next 8 months? That's a really great, specific goal and one that is totally achievable.

As others have said, following a Couch To 5k programme is a good approach.

Alongside that, apply the following basic principles:

• Regular, consistent running. If you can establish a routine where you get out of the house 3-4 times per week, that will be ideal.
• Go slowly. You asked about pace but, at this early stage, just aim to go purposefully slowly at the sort of pace where you could maintain a full conversation. Your pace will naturally pick up over time. There's the option of specific speed work later but building up your running is actually the best way to develop pace for endurance runners.
• Modest increase in total weekly mileage. People get injured when they do too much. Avoid this by doing comfortable mileage and increasing this by no more than 10% each week.
• Recover. Run for 1-2 consecutive days then have a rest day so that your body adapts to the training.
• Make sure you're wearing proper running shoes. This is vital to avoid injury and is the one thing that it's worth spending a bit of money on. I would recommend going to a specialist running shop and asking for a gait analysis so the staff can help you to find the right shoes for you.

Keep us updated mate - I'm eager to hear about how you get on.

 

[chris85mcfc]

Key question mate: what are your goals? Is it to generally build fitness or is it to complete a distance / time etc.? Or anything else? Your goal will be a big factor in what you do next.

It sounds like you've taken a sensible approach to it all, which is great. Slow running is absolutely the correct way to do it.

If you're bored, is it worth considering listening to music or podcasts? I find that this distracts me, keeps me entertained and I actually forget that I'm out running.

Regarding your question about the weather, there's quite a lot that you can do. Rather than type it all out, I'll share a short vid that I made on this topic:

Cheers for the reply mate

I never had a goal this time last year when I started running, just that I wanted to get fitter and I always liked the idea of actually enjoying running! I ran 5s, 10s, 15s and a couple of HMs and was getting out 3 times a week

The 2-3 months off from November has probably just seen me lose a fair bit of fitness and strength, so it feels like im starting from scratch

When I started running in April, I was just going out and running to enjoy it but I never worked on zone 2 or the endurance levels, and instead id just go out and treat every run almost as a race (at my level of course!!)

Just trying to approach this comeback in a different way, and i guess there's less of a buzz and adrenaline rush from running much slower!

Will definitely be persevering though and all being well ill reap the rewards in the long term

Will watch your video as well mate as I've only ever ran in decent temperatures/light so really did struggle getting back into it in the New Year!

 

[Stuuuuuu]

Cheers for the reply mate

I never had a goal this time last year when I started running, just that I wanted to get fitter and I always liked the idea of actually enjoying running! I ran 5s, 10s, 15s and a couple of HMs and was getting out 3 times a week

The 2-3 months off from November has probably just seen me lose a fair bit of fitness and strength, so it feels like im starting from scratch

When I started running in April, I was just going out and running to enjoy it but I never worked on zone 2 or the endurance levels, and instead id just go out and treat every run almost as a race (at my level of course!!)

Just trying to approach this comeback in a different way, and i guess there's less of a buzz and adrenaline rush from running much slower!

Will definitely be persevering though and all being well ill reap the rewards in the long term

Will watch your video as well mate as I've only ever ran in decent temperatures/light so really did struggle getting back into it in the New Year!

Gradually build your fitness over the coming weeks and then you'll be in a good place once we're into the spring. I definitely think that running is a lot more fun once you've established good fitness and you can just get out there and bound along.

 

[smevchenko]

Marathon training getting serious now..... Ive done 3 HM+ distances in the last 4 weeks, but aiming to get somewhere between 26 and 30k on Saturday.

I've been using SIS gels during runs, and planning on taking up to 4 at 6k intervals this weekend. I seem to be able to stomach them, but anyone else take anything else for fuel on long runs?

Need to get a vest sorted, dont usually take water with me but probably need to think about that when running over 2hours

 

[Gaz76]

Marathon training getting serious now..... Ive done 3 HM+ distances in the last 4 weeks, but aiming to get somewhere between 26 and 30k on Saturday.

I've been using SIS gels during runs, and planning on taking up to 4 at 6k intervals this weekend. I seem to be able to stomach them, but anyone else take anything else for fuel on long runs?

Need to get a vest sorted, dont usually take water with me but probably need to think about that when running over 2hours

Have a look at salt stick fast chews mate, it's all well and good firing a load of water in but it's the electrolytes that need replacement.
With regards to water, there will be loads of water stations along the route, just grab one at every station, don't have to drink it all, just keep topped up.

 

[smevchenko]

Have a look at salt stick fast chews mate, it's all well and good firing a load of water in but it's the electrolytes that need replacement.
With regards to water, there will be loads of water stations along the route, just grab one at every station, don't have to drink it all, just keep topped up.

Yeah, ive got some electroyte tabs I can put in water, and only plan on taking 500ml max with me, but more for the long training runs was thinking of a vest. Suppose I could pop into a shop part way round, but don't really want to disrupt the run.

As you say, not really an issue during the race as water stations every 5k I imagine.

Will have a look at the salt sticks though, cheers!

 

[Stuuuuuu]

Marathon training getting serious now..... Ive done 3 HM+ distances in the last 4 weeks, but aiming to get somewhere between 26 and 30k on Saturday.

I've been using SIS gels during runs, and planning on taking up to 4 at 6k intervals this weekend. I seem to be able to stomach them, but anyone else take anything else for fuel on long runs?

Need to get a vest sorted, dont usually take water with me but probably need to think about that when running over 2hours

OTE Super gels
Maurten gels

Those are my favourites but everyone's a bit different so you need to experiment and find what works best for you.

 

[ob]

Marathon training getting serious now..... Ive done 3 HM+ distances in the last 4 weeks, but aiming to get somewhere between 26 and 30k on Saturday.

I've been using SIS gels during runs, and planning on taking up to 4 at 6k intervals this weekend. I seem to be able to stomach them, but anyone else take anything else for fuel on long runs?

Need to get a vest sorted, dont usually take water with me but probably need to think about that when running over 2hours

I take salt chews (don't like the gels). Little chalky but it makes me then sip water. I also carry jelly babies and take them in between the chews

 

[ob]

Marathon training getting serious now..... Ive done 3 HM+ distances in the last 4 weeks, but aiming to get somewhere between 26 and 30k on Saturday.

I've been using SIS gels during runs, and planning on taking up to 4 at 6k intervals this weekend. I seem to be able to stomach them, but anyone else take anything else for fuel on long runs?

Need to get a vest sorted, dont usually take water with me but probably need to think about that when running over 2hours

I bought this couple months ago and couldn't fault it mate https://amzn.eu/d/0cHsvZ2r

 

[ob]

Jeff Galloway passed away - someone who's helped me a lot on my running journey -

“Jeffing” pioneer dies aged 80.

Jeff Galloway, the much-loved mentor of many runners, who became a formative figure in the running movement by his tireless promotion of the sport and its life benefits, died on Wednesday at the age of 80 from complications from a stroke and brain bleeding.

After becoming what he called an “unlikely Olympian,” Galloway applied his teaching skills to his love of running, and for more than 50 years he was ingeniously inventive in finding ways to recruit, inspire, and educate runners. He was a pioneer of the run/walk method, also known as the “Galloway Method” or “Jeffing,” which instructed runners to add walking intervals into their runs.

 

[Bowyers Sausages]

Sounds like you've had effective recovery mate - that's great news!

I feel your pain (literally) as I've recently had achilles tendinopathy which put me out of running for a good while.

Glad to see that things are looking positive for you - and at a great time as well as spring approaches.

I’ve had the same issue with my Achilles. Kept ignoring it but it gradually got worse and I stopped running for 4 months. Did some strengthening exercises that I discovered online and I am now running pain-free, and building up the miles gradually.

 

[JOGAMIGMOG]

Hi Running Thread peeps. Not posted on here for a few weeks but I’ve still been doing parkrun every week. Not missed one infact. Got my PB last week at Peel on the B course. 24:42. Well happy with that. Started doing long slow runs midweek to build up the stamina. Managed 13.25km on Tuesday night. I was fcuked at the end of it. Everything ached. I’m trying to build up my distance running so I can run in the Tenerife half marathon in November. For a FOC (59 by then) with a dodgy knee I’ll be buzzing to get that medal, it will be my first ever medal for running.
Got to say I’m so glad I got off my arse last July and decided to go for a run, inspired by this group. Thank you all so much. Up the Blues!

 

[ob]

Hi Running Thread peeps. Not posted on here for a few weeks but I’ve still been doing parkrun every week. Not missed one infact. Got my PB last week at Peel on the B course. 24:42. Well happy with that. Started doing long slow runs midweek to build up the stamina. Managed 13.25km on Tuesday night. I was fcuked at the end of it. Everything ached. I’m trying to build up my distance running so I can run in the Tenerife half marathon in November. For a FOC (59 by then) with a dodgy knee I’ll be buzzing to get that medal, it will be my first ever medal for running.
Got to say I’m so glad I got off my arse last July and decided to go for a run, inspired by this group. Thank you all so much. Up the Blues!

Fantastic mate keep us updated on training. I did my first one aged 61

 

[ob]

Morden parkrun - still as muddy as ever. Official time of 34.03