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Hi Black Country Boy, and thanks for posting. It sounds like you've a lot of useful tips, advice, etc., you can impart upon us newbies to running. You're dead right about stretching and strength exercises. I never used to stretch when I was younger, but that's partly how I developed shin splints and patellar tendonitis, so I'm a zealous advocate of it nowadays. Strength exercise, too. It all feeds into making me a better runner, so it's a no brainer really.
I know what you mean about overdoing it too soon, Margrit. When it feels good and you're improving you just want to push it more and more, but BCB is right about allowing your body to adjust - if we go too far we're likely to breakdown at some point and that means no running at all. And no one wants that to happen.
Just one long run a week is enough so for you Margrit do a ten miler if you like but you don't have to make every run 10 miles.As for your other runs i'd suggest 4-6 would be fine just try to get a period of consistant training at that level before increasing your mileage.I'd say adding a fourth run a week in a couple of months time would be more benifical than doing more miles on a long run.
The long run dosen't have to be all that long.It simply means its longer than your other runs so if your new and only doing say 3,3 mile training runs thats fine just take one of your weekend training runs and just add a mile to it and add another when you feel comfortable to do so.General rule of thumb is no more than 50% of your weekly mileage should come from your long run.So for example in the case of someone doing three 3 milers a week build the long run to 6m then make the other 2 runs 4m before increasing your long run or better still add a fourth run of 3m
Good evening all!
It's great to see so many newbies joining in this thread. I did another parkrun yesterday and was disappointingly 27 seconds slower than last week But 5k is 5k and 4 weeks ago I couldn't run 1k!
Many thanks for your ttips BCB, I have been looking at core and strength work and know that I need to do some, but I don't know what to do. I have a gym membership though so I thinks that I'll ask them for some advice next week. Your advice on the long run is also welcome. My 5k is my long run, and I tend to do 2 x 3k runs too, so that fits your rule of thumb.
I can't wait to be able to go further, but I'm still at the red faced, gasping and panting stage
Hope everyone is well and enjoying running still. I've started a 7 week 10k plan in the lead up to my first race in November. I've put in a good 6 weeks of base fitness and can definitely notice the difference endurance-wise, so without wanting to push myself too far and risk injury I've started the plan today.
A nice 2 mile easy run at lunch to start, some strength training tomorow and then a five miler on Wednesday. Took care not to overdo my stretching today and my legs feel much more relaxed, which I shall take as a good sign (though could just be the short distance I ran today).
Well done Jae,your first race is always special.I remember mine,Lichfield 10k.I absolutely loved it and now do it every year.What race are you doing mate?
Oh i don't know that one but best of luck anyway.Totally agree with your plan of building up to half marathon with a few 10k's,give yourself plenty of time to prepare.
The half marathon is merely a distant idea at the moment. I'm being very careful not to do too much too soon. I've started the strength training and I've a very good book on stretching so, as someone who's struggled with shin splints and patellar tendonitis, I'm trying to ensure I do everything right.
It's funny, I was late for my train this evening and I had to run about 3/4 of a mile in my suit an work shoes. I loved it! Despite not being dressed for the occasion (obviously) I wasn't once out of breath as I glided towards the station. Ok, maybe not glided, but it's nice to be able to do stuff like that without wheezing and coughing. Wish I could do something about the sweating, though, once I'd made my train. Not a good look.
Just had a brilliant gym session! Did a Pilates class for an hour which is great for core. Then spent an hour and a half with one of the specialist instructors at the gym and she worked out a programme for me to complement my running and help me to get to my first 10k in December. She also introduced me to the stairmaster - what an evil piece of equipment
She finished off with some stretches that I can do daily to help with the running and some hints and tips on what to look out for when I'm potentially overtraining or at risk of an injury.
Am feeling very positive about it all at the moment and can't wait for my parkrun on saturday (5km is my long run atm!)
Hope everyone else is feeling good today
Nice one Jae,five miles always feels like a bit of a land mark and don't worry about taking a walking break,just always keep moving instead of stopping completely.I think you also learn't a bit about mental toughness on that run.Sometimes you know you just gotta grit your teeth but come race day when it starts to hurt remember this session and think,I did it then and I'll do it now.
Well done Jae! 5 miles is a landmark isn't it! You'll nail your 10k too without doubt!
I haven't even considered a run longer than 10k! As for a half marathon, it's never entered my head, I still think I'm mad for attempting 10k, but I'm determined to do it, mainly to prove it to myself and I'm starting to look forwards to my runs which is a big breakthrough, up until now I've endured them.
How's everyone else fairing this week?
I wasn't feeling too good about it at the time as it wasn't my most enjoyable run and, although I read that walking during a run isn't a failure, it did feel a bit like that at the time.
But that's why I'm here posting on this forum - because getting a 'well done' from you guys gives me such a boost, so thank you.
And yes, BCC, I certainly did learn a little about mental toughness. There was no way I was quitting until I'd reached 5 miles.
Off to Runner's Need today to have a gait analysis and find my perfect shoes. Should have done this a while ago, I know, but today is that day. Maybe a quick run first, though!
I have to say Runners Need (well, the one at Victoria, anyway) were extremely helpful. Gave me some great tips as we chatted about the forthcoming 10k and I have to say getting my gait analysed was essential. I tried numerous shoes and we tweaked a few things to work out what was best - in the end I came away with a pair of Brooks Ghost 5. Not the most pleasing on the eye (yellow, blue, silver and black), but certainly a massive step up from my current Asics in terms of comfort and fit (nothing against them, but my current pair aren't quite right for me).
If you're in London and looking for new shoes, you could do a lot worse than head over there. The guy in the shop said just to call or pop in if I need any further advice. Nice that they don't just take your money and shove you out the door.
I got some new running shoes a few weeks ago from Sweatshop and they too were brilliant. The girl spent an hour with me and measured my gait etc too. I ended up with a pair of Mizunos having had Asics before. They also have an offer where if you don't like the shoes you've bought or they're not right for you once you start using them you can take them back and they'll swap them up to one month after you've bought (and used!) them, which is great.
Hope the new shoes help you to get closer to that 10k
That sounds like a great deal. I'm growing to like the look of mine but until I run again (which won't be until Sunday) I won't get a proper feel for them. I hope they're right for me, though I'm sure if I went back to the shop and said they were uncomfortable they'd help me out.
Me too! Getting closer every day....
Good evening Margit!
I haven't done anything like your distance but I managed to shave 1 min 29 seconds off my 5km time this week! It feels great, other than the very sore muscles lol!
Well done on your 2 runs!
Some good distances and times, I see. Great stuff!
I've been on a short holiday with my wife and son on the Isle of Wight. Weather was predictably terrible and a little dangerous for running where we were staying as the winds were high and I could only run a gravel track through a forest. Did manage two runs of just 2-3 miles. Not great, but it was still nice to get out and try the new Brooks.
Unfortunately, I've a throat and ear infection, which I caught from my son, so that put paid to my intention of having a long run on Saturday. I felt quite bad about that as I'd drunk a fair bit of wine and eaten more than I probably should have (I was on holiday, after all). Luckily, the scales say I've only put on a couple of pounds, so no big deal.
Need to knuckle down over the next five weeks to get up to speed for the 10k next month. Once the infection clears I'll be fully focused.
Have a good weekend, everyone.
Hi Kathy !
5K is a great achievement if you have just started running - it took me ages to get to that stage from 5 to 10 is easier if you pace yourself. I had short rests from 5 to 6 6 to 7 etc... and got to 10 that way. I could not do 1/4 mile when I started this year - it does all come together but at the end of a race I can hardly breathe while everyone else if just cruising !
Still struggling with cold, throat infection, etc. Haven't run in a week - desperate to get back out there. It's given me some time to read more about running, but it's not the same as actually doing it. Fingers crossed I'll be back to normal by the weekend...
You must rest ! I know the trainers are calling but it's no good - you will only feel worse ! drink lots of juice, no wine and wait until you are better... Which 10K are you doing next month ?
You're absolutely right, Peter. I've not touched alcohol in days, just intended to enjoy my holiday - wasn't expecting to get ill too. I am back at work now, still not 100% but a damn sight better than I was. Will see how things go and maybe have a short leg stretch on Sunday.
I'm running a 10k in Surrey. Won't be doing it in a great time - will be thankful just to finish now my training has gone off the rails. I've another 10k in Feb, so will try and train properly for that.
How's everyone else's running going?
When is your 10K in Surrey ? I ran Croydon today - trams were not running which was good when you had to cross the lines but it was slow getting to the venue, Lloyd Park. (No trams!) Super race though - my first all-road.. no hills just a few short climbs and nice gentle descents. How's the recovery going ?
November 18th - Beddington Park.
When I was looking for a 10k, I saw the Lloyd Park one but thought it was a bit early for me. Will definitely consider it in the future as it sounds great.
Recovery has gone well as I'm feeling fine again now so I've packed my running kit for today and will have an easy run on the treadmill at work to ease myself back in. Really looking forward to it as I've not run for about 10 days. Hope my fitness hasn't completely deserted me!
Ten days is not that long a time... Lloyd park was excellent... the first K is slow-ish as you have to keep on the path so you get time to get used to running. I ran out of steam at 9.5 k but by that time you are close to the finish. like an idiot I'm thinking of the Poppy HM on the 11th but I have never run that distance. Maybe it can be done slowly ? I'll see if I can do 12 SLOW miles this week... If I don't do the HM then I like the idea of Beddington Park - will look it up now...
I'd be happy to run out of steam at 9.5k - crawling to the finish from there wouldn't be a problem. A HM, eh? Maybe next year, but that would be WAY too soon for me. If you think you're able then why not?
I found the Beddington one on here in the Events section. There's on at Nonsuch Park in Cheam in Feb that I might sign up for too.
Did 5k at lunch. Had to push a bit as my body rebelled a little, but my lungs were up for it even if the rest of me wasn't. Just glad I haven't dropped too much in the way of fitness.
Ah, good ! Addicted to running if you are giving up your lunch break ! Only found limited info. on Beddington. Nonice photos as far as I can see ? Was going to try about 10 miles this evening (Ha!) but left hamstring still a bit sore. Will have to Wait until Thursday at least.. I think this is optimism over reality...
Anyone else thinking of doing HM at this time ?