Newbie Runner

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  • I see lots of people suggest the 1% thing so I just go with the flow and when i went to a gym for a couple of months in 2012 i did that pretty much get on the tready, get it walking slowly then set the incline and then away i went.

     

    EDIT: Warmups i've never been that good at these, it seems they say dynamic warmup? So no static stretches as i think that seems to be when you are more prone to injury so walking sounds fine, not sure if you need a 10 minute walk. These days it's for me it's a 100/200m walk and then i'm off.  Maybe a 3-5m walk then off.  But do some stretches at the end when you are warmed up and the muscles are looser.

  • XX1XX1 ✭✭✭

    booktrunk -- I expect you've already noticed, probably more on the ball than me, there is a competition to win a Garmin 620 in the Competition bit of the site...  The question is so easy pretty much any one could get it right, which makes it more of a lottery...  But I guess someone has to win...  And you gotta be in it to win it image

  • Tank: Yeah I entered :0 But I got a little impatient..... and errr umm sort of ordered one! It's ben shipped image But they take forever to arrive from sweatshop a whole 2-5 working days

    Chances of being the one in x thousand is a bit low but hey.... If I get two just have to sell one on. 

    Got my fingers more crossed for the asics thing if I only ever win one comp on here, just getting to that bootcamp day looks fun image

  • XX1XX1 ✭✭✭

    On the off chance I don't win one (cough) I guess I'll just have to keep saving up and hope that the price drops until I can eventually afford one...  Good luck with the Asics thing...  Getting to that boot camp for the training and advice would be pretty cool image

  • Hi All, wow Fraggle that is fab news!! I bet you feel great with the increase in distance!

    I am going out tonight on the road, hoping for a good run and at least 2 laps of the park (a mile a lap).  

    Regarding warm up - I find that if i do anythign less than a ten min walk i dont feel properly warmed up, I have a feeling this might reduce as a I get fitter and loose more weight though!

  • Thanks Watto, yeah I did feel pretty good after my run, just hope I can repeat it next time!

    Enjoy your run tonight - get those laps in!

  • Hi guys, back from my short break on Skye but saddly no running image

    Welcome to our new 'contributors', some great stuff going on and good to hear you are all improving image

    Sadly I'm a bit like booktrunk and just walk to the bottom of my road then I'm off. that said I'm so slow I'm not sure I need to warm up lol. I do a few calf stretches on the stairs when I'm back then it's a fag, drink, shower and food image

  • XX1XX1 ✭✭✭

    Hi Andi, welcome back...  Hope you had a good break...  Despite the lack of running image  My warm up, if I bother with one, is some deep squats (heels off the floor and pushing up through the balls of my feet), and jumping on the spot at 180 per min, first with both feet, then the right foot, then the left foot...  But it's more of a mental thing really, to remind myself what it feels like to keep a straight back and move my feet that quickly...  My warm down routine sounds pretty much like yours though image

    Today I managed 4K with an average cadence of 179.8 image  When it starts to feel comfortable at roughly 180 spm I'll need to try and master leaning forward from the ankles...  How long have you been working on this new improved form?

  • Txs Tank image I've only thought about Cadence whilst running a few times but noticed when running in minimalist shoes it's alot faster naturally. As for the leaning forward from your ankles I'm not sure but do know I have a poor running form so should work on that more. I did read leaning forward with your hips rather than back is the way to go.

    Booktrunk, some fine stats with the 620 image 174spm is good though think your HR was a bit high but that might be your cold? Are you going to start HADDing?

  • mot sure tigger HADDing or going for improving speed stuck trying to decide!! 

  • good work Fraggle! You will be going further before you know it! My warm up is usually a 5 minute walk, as that's what my 10k app used to tell me to do, and now I just plan my routes to start a 5 min walk away. I do a 5 minute cool down after, and stretches whenever I remember (I've started doing them while I'm waiting for the toaster to finish!)

    I had my first successful run on the treadmill yesterday,  4.5 miles in 51:21 but I'm ignoring the pace as it seemed a lot easier than 4 miles outside so I won't compare them. I did it barefoot too, just to see what the fuss is about image

  • Hey, well done Nicola, glad the treadmill's been broken in successfully!  I'm quite a fan of the "ignore the pace" tactic myself.....image

    What was it like running barefoot?  

  • Booktrunk, don't sit on the fence, you need to decide the way to go else you'll do neither properly and end up being beaten by an old man at Loch Ness next Septemberimage

    Nicola, well done on the barefoot treadmill run and the pace sounds decent image Barefoot on the treadmill is fine but am sure it's a different kettle of fish to running barefoot/mininimalist on the roadimage

    I'm moving home 25th November and treadmill arrives 28th - can't wait to try it out and do some flat runs but will have to wait till the OH moves over from France to help assemble it 1st December.

  • XX1XX1 ✭✭✭

    booktrunk -- Stats heaven indeed...  Now just to make some sense of them...  I guess it's better to minimise the GCT and vertical oscillation...  What's your interpretation?  As Andi says, your average cadence is pretty decent...  Is that something you've consciously worked on?  Perhaps you should work on improving your speed and leave Andi to the HADDing...  Then the Loch Ness gig can be a race-off to see which technique works the best image

  • Hi All, good work Nicola on the treadmill run!

    I ended up running on the treadmill last night instead of the roads...why am i such a wuss in the cold? Anyway, did half a km as a walking warm up, then 1.6km run (9.15min / KM), then felt a bit out of sorts so stopped and walked for a bit and then did the next mile / 1.6km in a sort of interval trainng - higher speeds (around 8.45min/km) for a decent time and then stop to walk for a min or too. 

    Did a good cool down walking and set the gradient really high to stretch calfs and then did a few stretches when I got of the treadmill.  

    Feel a lot better today than what i normaly do after running (dont normally do stretches).  Looking forward to getting back on the road - going to run sunday on the road. 

    It was quite a realisation last night that running is still not 'easy' to me!! I think i had lulled myself into a false sense of confidence on sunday following a 5km non stop run on the treadmill that i was ready to start going further and faster.  I think i need to reign myself in and quit thoughts of going any further than 5k till after xmas and just consolidate on the 1-3mile distances.  

    The last two runs (Tuesday and Thursday) have proven that I am by no means a runner yet and the 1-2mile distances are still challenging for me.  

    I will perserver though and keep on running the shorter distances....until they are a bit less of a struggle!  Looking forward to running over xmas break...no work to tire me out I should feel as awake and lively as I did on Sunday rather than absolutley knackered after a day at work!

     

  • Well done Nicola and Watto you are doing so well

  • Tank, right now I don't think Booktrunk needs to do speed work to beat me image

    Watto, good call to take things easy if you didn't feel up to the full run and although your improving in leaps and bounds you won't be breaking distance/pace records every time your out but they will come in time - the early days are a steep learning curve and if you take your time you'll get through it injury free image

    MS, have you been out in your Xeroshoes Sensori Ventures yet? I had my first run in them today, only lasted 2 miles as my toes went numb with the cold. Average pace was 10:20mm, 71.81% AHR and Cadence was 190 with a max of 202 image

     

  • Good work Watto! I think the most important thing I've realised is that the first 1-2 miles are always hard, so I used to just stop there and walk. Now, I just push past it and promise myself that if I get to 2 miles and still don't feel great then I'll stop, but I've always got into a rhythm by then and carried on.

    Today I went out on the road and managed 5 miles image in 1:04:32 (12:55 min/mile), my first run over an hour so very happy! Also got some small hills in and it was windy and raining.

    I've decided to start my marathon plan now, it's a 16 week plan and I've got 21 weeks until the marathon so I can repeat some weeks if I need to (or rest if I get injured image). The first week is 3,4,3,5 so I'll see how it goes!

    Andi - ooh yes I agree, will probably stick to barefoot on the treadmill but not ready to part with my nicely cushioned trainers outside!

  • Sorry Fraggle I missed your message. It was fine actually, though when I got off I felt like I'd been wearing heels for a few hours, but that's probably my rubbish running  form!

  • Oh, that sounds far too painful for me!  I'll leave all the experimenting with fancy things to you guys!

    Well done on your run - over an hour is fantastic!  At the moment I'm still building up to twenty minutes!  (ok, fifteen.......)

    As for running form, I make Phoebe Buffet look like Paula Radcliffe image

  • XX1XX1 ✭✭✭

    Andi -- I think that Chi and Pose both advocate leaning from the ankles...  Where did you read that leaning from the hips is the way to go?  Also, there is a Minimalist Running thread http://www.runnersworld.co.uk/forum/gear/minimalist-running/264010-2.html that you might find of some interest.

  • Txs for the link Tank, will take a look later image I've read it in a couple of places now but also read to do what feels 'right' for you.

  • Morning all, bad news on my side - Personal Training session on Friday evening and totally screwed my back up. 

    Laid up in bed resting it for most of the weekend with absolutley no excersise image which i really felt sad about.....ie crying lots and lots on Friday night because i felt like a failure. 

    Anyway been to the dr's this morning who has said it is just muscular injury and nothing too serious.  I need to give it a good 4-6 weeks to fix properly but there is no reason why I cannot do excersise in this time as long as it doesnt hurt it.  
    (Running etc does not hurt it, it is the circuit / squating with weights that killed me off).  Still a bit sore today but hoping a bit of gentle exersise will loosen it up. 

    Plan for the week is - 

    Tonight - walk

    Tuesday - swim

    Thursday - attempt a jog

    Friday - personal Trainer (Advised of issue and is doing me a revised workout to avoid circuit type work). 


    What is ridiculous is in the last 3 weeks since I have seriously upped the exersise I have lost half a pound...Between Friday night and this morning I have lost 4lbs!!!!

    I have read up on why i am not loosing so quickly with all the exercise I am doing and understand it to be because my body is retaining water to protect the muscels and this should settle down in a couple of weeks. 

    Not getting disheartened with it, I just find it amusing.  Know that in a couple of weeks my body will catch up and ultimatley know that running is doing me good!!

  • Watto, when I run a marathon i always put weight on that week, and when i'm occasionally injured or ill and cannot run for a week i loose that week! But overall you know that it's making you a lot fitter and leaner overall it's worth it.

    Measuring yourself is a great way of seeing the effect i find, so chest, waist, thighs, upper arms places like that and keep a diary.  For instance i've lost 36 cm around my waist since I started dietingimage my arms have gone from 42cm to 29. etc... when you have stats like that they really help you stay on the straight and narrow image

  • Oh no Watto image I hope it gets better soon. At least you can still get some running in! I think with the weight, its important to remember that your body is changing and you're developing muscle too, so like Booktrunk said, the measurements are important. I lost about a stone over the summer, to get me to my ideal BMI and was doing lots of exercise. I gave up weighing myself in the end as I new my clothes fit better so the actual weight wasn't a big deal as I could see I was getting more toned too. 

    booktrunk, those measurements are insane!!

    I officially started my marathon plan yesterday with 3 miles. Unfortunately I decided to up the pace a bit, did 3 miles in 36 mins and just about died when I'd finished. Won't be doing that again in a hurry. Will be doing 4 miles on Wed, 3 on Thurs (my first 2 runs in a row!) and 5 on Saturday, so this week is all distances I've done before. Next week is 3,4,3,6. I'm thinking of mapping my routes out and not paying attention to the Garmin for the next few weeks. Yesterday was the first run I didn't enjoy as I just pushed myself too much, so I just want to focus on getting the distance up, and trusting that the speed will come eventually!

  • Tank, had a read of the thread and have to thank you for reminding me that I actually posted iin it a whiles backimage

    Watto, as others have said, very soon measurements will become more important than weight as you start to tone those muscles and will become 'smaller' but might gain weight (lets not get into the muscle weighs more than fat debate - tis a mass thing). Watch your back! I have cronic back pain and running is the best thing for it I find but need to be careful.

    Nicola, good luck with the Marathon Plan, I started mine today with my worst ever run! As for your Garmin, I'm now running with just my HR on the watch and just get a pace reading after each mile.

    So, to my worst run ever! My fault I'm sure as was still hungover when I went out at about 3pm (long story). I did a 6 mile run that was quite hilly and found my HR was racing from the off. I say racing but was trying to keep it around 70% of MAX and ended up @73.4% and a pace of 13:13 min/miles with lots of walking image Am hoping it remains my worst run and that things get better/easier from now.

    Oh, am also sporting a nasty blister after the first run in my Sensori Ventures between my big and second toe caused by the post image

  • Andi, blisters are the worst! Do they just need wearing in?

    Speaking of footwear, having looked at my plan mileage I should be hitting 500 miles around the time of the marathon. Should I think about getting another pair of trainers now and alternating? I read somewhere that it's hard to tell when they're past their best so not sure what the best thing to do is. Also, I never got properly fitted/gait analysis etc for my current trainers (didn't want to embarrass myself by passing out after 30 seconds on the treadmill) My current trainers are absolutely fine though, haven't given me any problems and I'm up to about 80 miles. Is that sufficient to assume that they're fine for me?! Obviously the treadmill fear is gone now but I'm short on cash (I'm doing my masters so not working) and wouldn't want to spend loads on trainers, though I'd feel obligated to if I got my gait analysed in a specialist place to buy from them. Would appreciate any advice!

    Edit: I'm happy to see them as an investment but don't want to be spending lots more just because I buy them from a specialist shop v. Amazon etc.

  • XX1XX1 ✭✭✭

    Andi -- I was actually the second person to have posted on that thread but it had dropped off my radar...  Congrats on your worse run ever by the way...  On the bright side, things can only get better eh image

  • As long as it is his worse even and not just his worse upto 12th of November image

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