Running Best Practice

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Hi there,
I am relatively new to running. I am looking at the best practices involved and I have a number of questions which hopefully maybe answered.

First of all I am 36 and I was wondering what HR I should be running 9 km in? I currently run at circa. 170 bpm and was wondering if this was ok?

Secondly what are the best types of running shoes. I am using Zoots and find them great.
Thirdly, I am 6 foot 2 and I am just under 16 stone. What would a good running weight range be?

Thanks

walshb

40-45 mins for 9 Ks if in ok shape and just a fun runner.

I find asics very comfortable for running

16 stones at 6 feet 2. Solid enough, or carrying fat?
If you are carrying fat, and are overweight, then I would say
assess this, and get to a BMI that is in the normal to healthy range.

Your BMI is 28. That is a bit high. Now, without knowing if you are built very well, muscular etc, it is only a guide.

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I can do 9k under 45 mins.

If I lost a stone I would be solid.

walshb

commercial wrote: »

I can do 9k under 45 mins.

If I lost a stone I would be solid.

14 lbs is a lot of excess to be carrying for running purposes. Lose that and I reckon your times will noticeably drop, as you won't be as stressed during the run. I found this out myself. I lost weight, not all that much, and I really felt the benefits on the road.

Clearlier

As a beginner the most important thing for you to do is to enjoy it!

From a training point of view you should focus on time rather than distance. You make fairly quick improvements initially and you'll be cheating yourself if you just run for distance.
Many short runs are better than one long run.
Build up your time slowly. The rule of thumb often given is no more than 10% increase per week but listening to your body is best.
Take a down week at least every 6 weeks. Think of it as giving your body the chance to assimilate all the training that you've been doing. A down week is reducing your training by 25 - 50%.
Set a goal.
Find out about core strength - if you work in an office start doing some - do different exercises to make it interesting and cover more parts of your body.

HR is different for everybody so I'm afraid that you won't get a definitive answer on that.

The best type of running shoes are the ones that work for you. If you're happy with what you've got stick with them. If you're not your best bet is to find a running shop that does video gait analysis.

I like the adage that if you eat a diet that is comprised of high quality food your weight will look after itself - I've never been able to stick to it though:D. You'll run faster if you weigh less up to the point where you haven't enough energy provided that you're providing your body with all the macro and micro nutrients that it needs. If you're sensible about what you eat you'll be fine - don't do low fat, low carb or any other fad diet - they're a shortcut to ill-health.

Promac

For starters - do some research into minimalist/barefoot running. Sounds mad as badgers but the science is solid. Go to your nearest sports shop and look at what Nike, New Balance, etc are rushing to get on the shelves and you'll see shoes with thin soles, no cushioning and no arch support.

spurscormac

Promac wrote: »

For starters - do some research into minimalist/barefoot running. Sounds mad as badgers but the science is solid. Go to your nearest sports shop and look at what Nike, New Balance, etc are rushing to get on the shelves and you'll see shoes with thin soles, no cushioning and no arch support.

There have been a number of discussions on the pros & cons of minimalist/barefoot, and whether or not to jump straight in when you start running. Personally, I'm from the "ease into it" camp.
I would advise looking into running form & chi running, from there you can see the difference between heel-striking & mid/forefoot striking.
Minimal or barefoot will naturally encourage forefoot strike, but when you start this, it can be tough on the calves, achilles, and small muscles in the feet as they will be doing more work than previously in standard runners, so best to start slowly and ease your way into upping your mileage.

There's tons to read up on it, and as was said above, the science is fairly solid, just IMO you need to be careful not to overdo it at the start.
My main advice would be to look into the stuff I mentioned, see if it fits in with your running style & try to incorporate it if possible.
If your current runners aren't causing you any problems then stick with them, but if tempted to move towards a better form, go get gait checked in somewhere like Amphibian King and discuss it with the guys in the shop.

BTW - I called in to Elvery's the other day and there was a queue of people to get gait analysis done - it was shocking to hear the utter rubbish being spouted by sales assistants that hadn't a clue what they were talking about. Steer clear of it.

Runaway34

I had my gait re assessed the other day andi was steered towards Brookes shoes. I've never used these before and know very little about them can any one offer advice here?

LCD

Run in Zoots myself & find them very good. Are light & very little drop from toe to hill. If you find them comfortable, don't cause any blistering then I would be reluctant to change them.

Promac

spurscormac wrote: »

There have been a number of discussions on the pros & cons of minimalist/barefoot, and whether or not to jump straight in when you start running. Personally, I'm from the "ease into it" camp.
I would advise looking into running form & chi running, from there you can see the difference between heel-striking & mid/forefoot striking.
Minimal or barefoot will naturally encourage forefoot strike, but when you start this, it can be tough on the calves, achilles, and small muscles in the feet as they will be doing more work than previously in standard runners, so best to start slowly and ease your way into upping your mileage.

There's tons to read up on it, and as was said above, the science is fairly solid, just IMO you need to be careful not to overdo it at the start.
My main advice would be to look into the stuff I mentioned, see if it fits in with your running style & try to incorporate it if possible.
If your current runners aren't causing you any problems then stick with them, but if tempted to move towards a better form, go get gait checked in somewhere like Amphibian King and discuss it with the guys in the shop.

BTW - I called in to Elvery's the other day and there was a queue of people to get gait analysis done - it was shocking to hear the utter rubbish being spouted by sales assistants that hadn't a clue what they were talking about. Steer clear of it.

Totally agree - I should have emphasised the research part because it is totally different from what we "naturally" do in thick, cushioned shoes. You do need to learn to run barefoot/minimalist because you can injure your calfs and achilles tendons - mostly because you haven't used them properly since you were a kid.

Barefoot Ken Bob's book is a great way to start learning.

az2wp0sye65487

As much as I hate to admit it - I have to agree with the comments about barefoot/minimalist running.

I was one of those people who rushed straight in to minimalist running. Was doing all my runs in vibrams. Everything was going great for 8 - 9 months (my fitness improved, PB times decreased, enjoyment increased!) but then I suffered a stress fracture in my metatarsal.

It was from not easing myself into it properly. As for someone who asked about Brooks shoes... I've been wearing Brooks pure connect since my foot healed. They're still 'minimalist' shoes, but with more cushioning and support than the likes of vibrams.

I do want to go back to more minimalist shoes at some stage. But I've learned to make it a slow transition!!