lol duckgirl - some sensible stuff there, especially running on ibuprofen, How many runners are actually brave enough to admit to doing that on-line here I wonder! I know I have and it really is NOT the answer!
And as for talking to fellruners! Yup totally agree and can talk from experience as did Saunders Mountain Marathon which was 2 day event so had to carry all of my gear on my back and camp overnight with other runners. Never have met more completely nuts peeps as fell runners (best pal is one). Big respect also though as REAL tough cookies!!! They look at HUGE blisters on their feet which are totally shredded like they are a little pimple then shrug and run like the wind over mountains, through bogs, in the mist, down scurry like mountain goats!!
Read lots before you start, like the RW Beginners Guide to Running Keep relaxed and flexible in your training (ie don't get so focussed that you run thru injury) Stretch like crazy after every run, even little ones Buy decent shoes before you start - not after you've done the 8 week programme thinking you may not like it! Use the Forum
There's a reason why people say you should be running for at least 6 months (or more?) before you start training for a marathon and they are called injuries. Too much too soon will hurt!
Re marathons - respect the difference
Don't expect to lose a lot of weight from running. Some do, some don't.
Cross training is really important so you build your strength up (and can help you lose weight).
Don't come to the forums - you will get injured (when your partner starts getting p'd off you are spending too much time here). Apart from that, they will help you.
Don't do hills or increase your distance too soon - your knees will get their revenge
So if you get injured, some say MICE now instead of ice with M being movement like gentle stretches. The foot over the edge of the step thing works really work for sore calves. And compression sleeves can be a godsend
Do go at your own speed - "the race is long but in the end its only with yourself" so ignore those people who race by you 10 times faster
If you are running faster than you have ever run before ease off the training for a while.
You can't keep on improving at the same rate indefinitely or you will injure yourself. You can (with luck) keep on improving if you ease back periodically to recover and consolidate before your next push.
If you always feel tired when running ease off for a week or two.
Eat/drink something with protein in it after you train. I've been having a Myoplex diet protein drink (200 cals, 25g protein, 20g carbs) after I run and it has revolutionised my running. I never get sore muscles now no matter how far I run (well they were a bit stiff after the Nottingham marathon but my 22 mile training run was fine).
I also do resistance training now (upper and lower body) and that's made a big difference too. I used to run 6 days a week, now I run 3 (weights or cross train the other 3 or 4) and I just ran a PB at Nottingham (3:53 compared to 4:15 last time).
Be sceptical when buying shoes, first shop assesssed me as a neutral runner, and I had problems with my knee, a new pair of shoes from a different shop and after a further assesment, I was in Stability shoes, problem gone. The first shop used a presure pat system with computer modeling of foot pressure, the second had an experienced knowlegable guy who spent some time watching me run up and down in bare feet.
Comments
ii)Never train at a level way beyond your capability.
iii)Always cool down.
iv)Stretch daily
then leave them in the cupboard and watch tele instead
And as for talking to fellruners! Yup totally agree and can talk from experience as did Saunders Mountain Marathon which was 2 day event so had to carry all of my gear on my back and camp overnight with other runners. Never have met more completely nuts peeps as fell runners (best pal is one). Big respect also though as REAL tough cookies!!! They look at HUGE blisters on their feet which are totally shredded like they are a little pimple then shrug and run like the wind over mountains, through bogs, in the mist, down scurry like mountain goats!!
Keep relaxed and flexible in your training (ie don't get so focussed that you run thru injury)
Stretch like crazy after every run, even little ones
Buy decent shoes before you start - not after you've done the 8 week programme thinking you may not like it!
Use the Forum
Listen to your body
and that doesn't mean buy pizza every time it asks.
Having read page one I can see a two tips that work well together (so I am told).
"Self-massage" and "vaseline is your friend"
More advice would be
Stretch before, and make sure you include your IT band. Cold shower after from the waist down.
then you'll stand less chance of your kneecap coming off the rails and leaving you unable to run for a WHOLE SUMMER!!
[sulk]
Re marathons - respect the difference
Don't expect to lose a lot of weight from running. Some do, some don't.
Cross training is really important so you build your strength up (and can help you lose weight).
Don't come to the forums - you will get injured (when your partner starts getting p'd off you are spending too much time here). Apart from that, they will help you.
Don't do hills or increase your distance too soon - your knees will get their revenge
So if you get injured, some say MICE now instead of ice with M being movement like gentle stretches. The foot over the edge of the step thing works really work for sore calves. And compression sleeves can be a godsend
Do go at your own speed - "the race is long but in the end its only with yourself" so ignore those people who race by you 10 times faster
oops think my 60 seconds are up!
"Don't expect to lose a lot of weight from running"
I would modify that to
"Don't expect to lose a lot of weight from long distance running" - You have got to eat to fuel and that's where the weight doesn't get lost.
Shorter training up to 10k and where you can run on empty loses weight.
Bodyglide is magic.
You can't keep on improving at the same rate indefinitely or you will injure yourself. You can (with luck) keep on improving if you ease back periodically to recover and consolidate before your next push.
If you always feel tired when running ease off for a week or two.
Race fresh.
BO
or a day after a race a little recovery run works wonders especially the stretching afterwards
I also do resistance training now (upper and lower body) and that's made a big difference too. I used to run 6 days a week, now I run 3 (weights or cross train the other 3 or 4) and I just ran a PB at Nottingham (3:53 compared to 4:15 last time).
For feet (rolling them under your feet)
For ankles (throwing it against a wall when balancing on one leg helps proprioception)
For calves (sitting with legs out in front of you & pressing it into the muscle with the weight of the leg/s)
For thighs/buttocks (sit on it to hit that piriformis. Ouch!)
For back & neck(lying on your back & moving back & forth rolling two of them, one either side of your spine. Feels magic)
And
Don't believe the first thing you're told by a medical person. If in doubt, go see someone else or ask for a second opinion.
Strapping should not be a permanent fixture.
Any thoughts?