Topic: General Running Thread

[kumbriankopite]

Does anyone have a good training schedule for 1/2 marathons or 10ks?

Alright Voni long time no see, hows you been?

Guess first things first is, have you done much running before and how recently? If so, how much, what distance and in what time?

Secondly, are you running for the craic/as a laugh/to stay fit, or are you going to push yourself to your limits in order to compete and during competition?

Thirdly, how long do you have before the event(s) and how long do you have set aside to train?

Then, set yourself a target, this will depend on your answers above. A reasonable target for a new runner is probably between 50 and 60 mins if you put some work in before hand.

Lastly, get out and practice. Don't go and try and run 10k in the first go, build it up slowly, seeing how you do compared with your targets.

Tips:
Eat well: more carbs and protein, less fats. Protein will allow you to build the muscles in your legs, whilst carbs will keep you going. fats are very hard to break down, and when this happens it will hamper your running and make it fairly arduous (hitting the wall).

Get a "running buddy":someone to go out and train with, you'll both push each other more than training alone, plus the conversation distracts you from the pain in your legs

Don't give up: If it's wet, or windy, or both, don't duck out of going out. Put on your 'proofs and go get wet. (Running in the rain can be surprisingly refreshing.)

Listen to your body: If your body is screaming at you to stop, do. Don't push yourself so hard that you can't stand up the next morning, excessive training an lead to injuries.

Don't do too much too quickly: New runners doing to much training too quickly can incur injuries, the worst being shin splits. My Mate went from no running to 3/4 hours a week, within a few months he couldn't run more than 3 miles (or hard) without agony, had him out for 7 weeks.

Finally:-

Enjoy it. Running might be about keeping fit, but it's meant to be fun, if you're not enjoying it, is there really any point in doing it?

Hope i haven't missed anything...

Good luck Voni!

[Elli]

Thought this needed a bump... who's entered what? Race calendars are starting to get busy - shorter distances as well as all these crazy Marathon people!

Anyone running in London care to share their thoughts?

I've got my first proper run coming up this month, and am really starting to get into this training lark

[Ben_JP]

Good luck with your first run, Elli.

Completed Rome last month, next race on the calendar is a 10k in May. Would like to do another marathon in the Autumn but that's dependent on me not being quite so porky. On the lookout for a few more races so if anyone else has any suggestions, get them in here!

[Elli]

I could give you loads of suggestions but they're all Oop North

[dudleyred]

The Mrs and i ae doing our first run in May. 10k in Manchester.....beginning to feel a little nervous abut it......

I'm trying to run it in 1 hour so my tarining started at 1k in 6 mins then 2 in 12 mins etc,etc

will let you all know how it goes!

[philharg]

Hi there everyone looking to get a little bit of advice on a few things.  I mainly do running to improve my fitness for playing basketball (national league player) but I also find it very rewarding and relaxing to do.

Season for basketball ended about 2 months ago and I havent been doing much but be a typical student for two months.  My weight has gone up to the 16st mark at just over the 20% body fat right now so thats really slowling my running down.  I am just over 6ft 6 so for my basketball to be at my most athletic I think I need to lose around half a stone from my current weight and get my fat % hopefully somewhere below the 15% mark.  Being 20 I this should definetly be possible and anyone have tips for staying off drink when your out etc. would be great.

I have quite bad flat feet and my left foot particularly slaps onto the tarmac when I run and doesnt roll particularly well.  Also recently when running I have had pain in the lower back of my calf just above my ankle.  Dont know if this is down to my weight or shoes.  Have some asics gel nimbus about 2/3 years old now I think htough and I really need to get some new ones.   I went out running yesterday for 45 minutes and came home and had a pretty big blister on the inside of the arc of my right foot.

So any recommendations for trainers for me would be great!!  Really hoping to try and enter some 10K runs this summer just to prove my fitness to myself again.

[Elli]

1) anyone have tips for staying off drink when your out etc. would be great.

2) So any recommendations for trainers for me would be great!! 

1) This might be spectacularly unhelpful, but I find it's the other way round - when I've run, I don't want alcohol. Dunno why. Up your water intake and replace beer with fizzy water. Being fully hydrated will reduce the craving for alcohol even if it doesn't totally stop you wanting a drink. Also be wise about your lifestyle in general.

2) Go to a specialist running shop with staff trained to help with this. They will be able to tell you about the weight distribution on your feet and whether you roll - overpronate etc. Don't just buy trainers on friends' say-so because the chances are they won't be right for you. If you're going to do a lot of running it's well worth spending a few quid on proper shoes.

Have fun!

[Ben_JP]

I could give you loads of suggestions but they're all Oop North

I could bring my OOT's jesters hat Actually wouldn't mind traveling for a couple of events - been to Chicago and NY for marathons after all! Ear-marked Amsterdam or Berlin as potential marathons. The Windsor Half is a great race, also got a few 10ks around Lahndahn that I've done before and wouldn't mind doing again. Any new medal is a good medal though!

The Mrs and i ae doing our first run in May. 10k in Manchester.....beginning to feel a little nervous abut it......

I'm trying to run it in 1 hour so my tarining started at 1k in 6 mins then 2 in 12 mins etc,etc

will let you all know how it goes!

Don't worry about nerves, they're only natural, and can even be good because they focus you on the day. One hour for a 10k is a solid target and you've got plenty of time. Have a look on www.runnersworld.co.uk for tailored advice and plenty of other tips. All the best with it, keep us posted

Philharg - do as Elli says, most specialist running shops will do the tests for free. As for your current trainers, you should update your shoes every 500-miles or so.

[philharg]

so where are all these specialist running shops in the north-west?  cant seem to find anywhere on the net.  Yeah I know about the 500 miles, I wore them out extra when I was in Paris last summer on a basketball camp doing fitness work in them which was plyometrics and slides so wasnt just running in them.

[Ben_JP]

so where are all these specialist running shops in the north-west?  cant seem to find anywhere on the net.  Yeah I know about the 500 miles, I wore them out extra when I was in Paris last summer on a basketball camp doing fitness work in them which was plyometrics and slides so wasnt just running in them.

This should help: Running Stores. Natterjacks (Smithdown Rd) seems to be a good option.

[Elli]

There's a good running shop near Bolton that I've bought good shoes from, I can tell you exactly where it is if that's any use but I can't think of its name. Edit - Foot Traffic.

The ones I know now are all in the north east though I'm afraid (Northern Runner in Newcastle is particularly good).

[Col]

I need to find a way to get myself 'in the zone' when I'm running, otherwise I get pretty bored and look for reasons to change activity.

[Ben_JP]

I need to find a way to get myself 'in the zone' when I'm running, otherwise I get pretty bored and look for reasons to change activity.

I find the first 15-minutes or so the hardest, after that runs gets easier. Found during my last marathon training that my 'zone' came after about an hour and lasted about forty-fifty minutes. During that time I felt so comfortable and the running was effortless. Not sure getting there is an exact science, but for me the right blend of music and challenge seems to help; the latter keeps me motivated ie a hill gives me a morale boost once I reach the top.

[philharg]

cheers for that link saw there is a shop in manchester city centre called Up & Running that offer gait analysis so im going to go down there when I go back to uni tomorrow!  Will hopefully keep everyone updated on my progress!

[Voni]

Good luck Elli and everyone for the events you are all doing.  I'm doing a 10K this weekend and I feel under-prepared for it but will give it a go and see what happens.  I think I have a running partner so fingers crossed it flies in.  If this goes well them I'm down to the hardest leg of the Belfast marathon relay on May Day - 7 miles (2.7 miles up hill).  Yikes.

Anyone doing the 10K Tunnel race in Liverpool on 2nd June?

[kumbriankopite]

so where are all these specialist running shops in the north-west?  cant seem to find anywhere on the net.  Yeah I know about the 500 miles, I wore them out extra when I was in Paris last summer on a basketball camp doing fitness work in them which was plyometrics and slides so wasnt just running in them.

Pete Bland
Good luck to everyone running this weekend

[G a r y]

I'm going to do my first run in the Liverpool 10k later this summer - it'll be my first. Got between now and then to train (plenty of time).

Got myself a schedule which I can hopefully stick too!

[Jagdip]

Hey All!

Im doin the half marathon in London on Oct 12 - Royal Park Foundations Run ..

Really appreciate any advice for training etc

Cheers

Jags

[lfcdave]

Thought this needed a bump... who's entered what? Race calendars are starting to get busy - shorter distances as well as all these crazy Marathon people!

Anyone running in London care to share their thoughts?

I've got my first proper run coming up this month, and am really starting to get into this training lark

Hi Elli

Im doing London again - this will be my fifth time on the bounce. 13 weeks training done , by the time the race comes around next sunday i will have done 1316 miles in 14 weeks - an average of 94 miles a week!!

Easing back this week and looking forward to getting down to the start line. For the first time i am also in the elite mens race so the facilities at the start are supposed to be considerably better and it will be fantastic to line up alongside some of the worlds best!

Hopefully things will go well in the race but you can never be sure in a marathon. Its such a distance that you go through more bad patches than normal races and its more about the mental side of things than any other distance.

Dave

[Voni]

Did my first 10k yesterday in an hour and 3 seconds.  Nearly boked when I got to the finish.  I'm disappointed I didn't pick it up for the last minute or so to get under an hour. 

I'm in pain

[neilem]

Good luck Elli and everyone for the events you are all doing.  I'm doing a 10K this weekend and I feel under-prepared for it but will give it a go and see what happens.  I think I have a running partner so fingers crossed it flies in.  If this goes well them I'm down to the hardest leg of the Belfast marathon relay on May Day - 7 miles (2.7 miles up hill).  Yikes.

Least you're aware of the incline. Last year I approached it thinking to quickly zip up a wee hill, unfortunately it was for two and a half miles which I didn't know, which almost wrecked me. Pace yourself up it and you will be fine.

[Pheeny]

Did my first 10k yesterday in an hour and 3 seconds.  Nearly boked when I got to the finish.  I'm disappointed I didn't pick it up for the last minute or so to get under an hour. 

I'm in pain

was that the official time? If so did you also time it yourself as most official times are a few seconds over so you might well have run it in under an hour.Well done anyway

[lfcdave]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

[Pheeny]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

wow thats amazing well done.

[Gus 1855]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

Bloody Hell!

I missed out on getting in this year, but ended up cheering on my sister instead.

After waiting for her at Canary Wharf for 45 minutes (at 19 miles) she had just hit the wall, so as she went past I sprinted up the road 200-300m to see her again, and I tore a thigh muscle! What a loser I feel.

Horrible weather towards the end, so so proud of her.

[a red revolution]

I've just put in my online entry for the 2009 ballot.

I ran in 2005 and 2006. Didn't miss it that much last year as I had a few changed priorities, what with getting my first house and all that comes with it, but watching the highlights when I got back from the game yesterday I felt a bit gutted I wasn't involved.

Also I think I need some motivation to run "properly" again so I've bit the bullet and am, if lucky through the ballot, going for it again!

[Voni]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

Fantastic Dave - you deserve more than a drink.  Well done.  Would love to do the London Marathon!

[Grobbelrevell]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

Thats one hell of a time mate. Well done. 

Slightly different but ill be doing the Playtex Moonwalk in London in May. Same route as the London Marathon i believe but its a walking event rather than running.

Ive never walked or ran any kind of distance so 26 miles will be a challenge for me. Been doing some training the last couple of months, mainly 6-8 miles. Will be doing a couple of 7 miles again this week and hopefully a 17 next weekend.

Should be good. Id like to be able to do a running marathon sometime in the future. Pretty certain at the minute that my stamina would not be up to it.

P.S If anyone would like to sponsor me (in aid of breast cancer) please use the link below. Dont really like asking in this way but im short of my target and well, you dont ask you dont get i suppose! Thanks 

http://www.justgiving.com/markrevell

[M(oaning) B(ecomes) E(mbarrassing)]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

Well done Dave.  Just seen your splits. 
5 km 0:17:37
10 km 0:35:30
15 km 0:53:28
20 km 1:11:26
half 1:15:18
25 km 1:29:17
30 km 1:47:35
35 km 2:06:00
40 km 2:24:09
finish 2:32:10

That was very well paced as you came close to equalling your first half's time in the last 13.1.  Nice one, you deserve a big pat on the back for that, mate! 

[Ben_JP]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

That's a stunning time, very well done fella!

[tt_fc]

thats an amazing time. only a minute outside the olympic qualification (for women that is). not sure what the mens is? at least you can automatically qualify for any marathon in the world.

[Raul!]

Well just got back from london. I did a pb by over five minutes and finished 72nd in 2:32:10. Im off for a drink!! 

Absolutely fabulous mate, congratulations. i am still retaining faint hopes of an under 3 hr marathon one day.

[kavah]

what is the best cure for a very sore achillies / lower calf after running.

It used only bother me after running over 10K but it seems to be getting worse.

Cheers in advance if anyone has any advice

[Raul!]

what is the best cure for a very sore achillies / lower calf after running.

It used only bother me after running over 10K but it seems to be getting worse.

Cheers in advance if anyone has any advice

After it has become sore - ice immediately, elevate the leg and perhaps hot compress just before going to bed.  Rest.

Longer term, run on softer surfaces, go to a specialist running shoe store and ask them to video your stride to see if you have any bio-mechanical idiosyncrasies that might have that could be corrected by a specific shoe, more rest between runs, orthopedic doctor.

All the best.

[kavah]

After it has become sore - ice immediately, elevate the leg and perhaps hot compress just before going to bed.  Rest.

Longer term, run on softer surfaces, go to a specialist running shoe store and ask them to video your stride to see if you have any bio-mechanical idiosyncrasies that might have that could be corrected by a specific shoe, more rest between runs, orthopedic doctor.

All the best.

thanks , used ice for the first time last week  ( put on  by a nice red cross nurse  ) after a 10k I've just done.

And I think I'm going to get in the habit of doing that after every run.

 I do have a stable shoe ( as I over-pronate a lot ). I think I'll try and avoid the Doctor - they scare me.

Cheers

[Col]

Gonna hit the gym and aim for a 25min 5K, which isn't exactly rapid but for someone who was once known as 'boy with no pace' at one of his old footie teams, it'll do for me!

[Col]

Gonna hit the gym and aim for a 25min 5K, which isn't exactly rapid but for someone who was once known as 'boy with no pace' at one of his old footie teams, it'll do for me!

Just nailed it in 21:19.

Out of my comfort zone and feeling a bit leg heavy, but I'm happy with that. I'm gonna keep going 'til I get it under 20:00... I don't want to enter a 10k before I can guarantee to do it in under 45:00.

[Ben_JP]

Good work, Col, you've evidentially still got the pace just need the stamina to keep it going over 10k.

Entered into what will be my first 10k for a year next month. PB was 42m something but been so off the pace that I'll just be happy to do a sub 50-minutes time.

[Voni]

Just nailed it in 21:19.

Out of my comfort zone and feeling a bit leg heavy, but I'm happy with that. I'm gonna keep going 'til I get it under 20:00... I don't want to enter a 10k before I can guarantee to do it in under 45:00.

Nice one Col - keep it up - still can't do 5K in under 26 mines yet

[AdamS]

I have ITB Friction Syndrome.

When I start running again it is gonna be with the aim of doing next years Boston Marathon.