Random Running Questions

Bluesquare · 24-06-2021 3:29pm

Cartman78 wrote: »

Have been feeling gradually more zonked in general this week...tired and achey generally so hoping whatever it is sorts itself out fairly lively.

This is so me ! Hopefully we get back to normal soon .

starface · 28-06-2021 6:55am

Random running question

I run for fitness and to get time to myself. I’ve two young kids. I don’t really focus on getting my time down. I’ve managed to get myself up to a stage of running 10km and I’m really happy with that. It takes me around 70 minutes out in the backroads. 5km usually takes me around 32 minutes - I don’t really ever push myself on speed with this but one day I was in a rush to collect one of the girls from playschool and I was 29minutes. ðŸ˜‚

Anyways, we’re away in a hotel at the moment and I tried running on a treadmill for the first time. I felt like I was really pushing myself. The sweat was falling off me (could be ventilation??) and I couldn’t even focus on listening to my usual podcast. When I finished, the screen suggest I only got over 4km done in 30 minutes. It doesn’t really matter I suppose but could this machine have been in miles? That just seems very fast for me. Is there any way to find out? I upped the speed to 10 for last few minutes. Was around 8.5 most of the time. Picture attached.

FinnC · 28-06-2021 7:26am

starface wrote: »

Random running question

I run for fitness and to get time to myself. I’ve two young kids. I don’t really focus on getting my time down. I’ve managed to get myself up to a stage of running 10km and I’m really happy with that. It takes me around 70 minutes out in the backroads. 5km usually takes me around 32 minutes - I don’t really ever push myself on speed with this but one day I was in a rush to collect one of the girls from playschool and I was 29minutes. ðŸ˜‚

Anyways, we’re away in a hotel at the moment and I tried running on a treadmill for the first time. I felt like I was really pushing myself. The sweat was falling off me (could be ventilation??) and I couldn’t even focus on listening to my usual podcast. When I finished, the screen suggest I only got over 4km done in 30 minutes. It doesn’t really matter I suppose but could this machine have been in miles? That just seems very fast for me. Is there any way to find out? I upped the speed to 10 for last few minutes. Was around 8.5 most of the time. Picture attached.

Treadmills, while they can be a great training tool are usually not very accurate. You could have two treadmills side by side in a gym and you could feel easier running at the same displayed pace on one compared to the other. You could also perhaps have been running on an incline without knowing if the floor wasn’t level for example, the treadmill I have at home is actually at a slight incline even when it displays 0 incline.
I like the treadmill but I go by effort or sometimes use a foot pod, I’d never really trust what the display says.

starface · 28-06-2021 4:51pm

Thanks for the reply! Never considered that. I’ll try it again before I leave with a tracker on. Got to sweat out some holiday food so that’s all that matters I suppose.

crisco10 · 29-06-2021 4:14pm

FWIW, I hate treadmills. In that 5km at easy pace feels horrendously hard to me. My "effort" pace on a treadmill would easily be 20% off my "effort" pace around the local park.

Not sure if thats the treadmills, me, ventilation, psychology, whatever....but perception is reality for me!

ThebitterLemon · 29-06-2021 4:27pm

crisco10 wrote: »

FWIW, I hate treadmills. In that 5km at easy pace feels horrendously hard to me. My "effort" pace on a treadmill would easily be 20% off my "effort" pace around the local park.

Not sure if thats the treadmills, me, ventilation, psychology, whatever....but perception is reality for me!

Don’t think I’ve ever managed a proper session on the dreadmill

TbL

starface · 30-06-2021 7:18am

I went on it again and it is Km. I was slower again, sweating so much and just felt it way more. Glad I got to try it though. Interesting to compare the two. I’ll be bouncing down the country roads in a few days when I’m home !!

Mullinabreena · 30-06-2021 10:29am

ger664 wrote: »

I had covid and my HRV was reduced afterwards. Same has happened after my second Pfizer Jab. If you have a polar HR Strap or access to one download EliteHRV app and do the 5 minute test. You should come up with a figure of 55+ higher is better.

HRV is a recording of the variations between beats at rest. It is a very good indicator of the body/nervous system health. Low figures indicate it is stressed for whatever reason and needs to recover.

I got my first Pfizer jab Saturday. I took Sunday off but I've noticed my heart rate is a fair bit lower the past two days on easy runs. Yesterday it was quite warm at mid day so I'd expect it to be a little higher. I don't feel any different pre/post jab while running.

BaZmO* · 30-06-2021 11:01am

This might seem like a stupid question, but with regards to measuring Maximum Heart Rate, is it simply a case of taking a measure of the highest BPM that you've registered when out for a run?

The reason I ask is that I put in the "220 (minus) age" figure into my Polar settings and it was fine. But I reached a higher MHR when out on a run and it asked if I wanted to update, which I did. Since then the Running Index figure after a run has me pretty much in the Elite category. I'm not Elite!

But my running HR avg probably does look that way relative to MHR.

token56 · 30-06-2021 12:56pm

BaZmO* wrote: »

This might seem like a stupid question, but with regards to measuring Maximum Heart Rate, is it simply a case of taking a measure of the highest BPM that you've registered when out for a run?

The reason I ask is that I put in the "220 (minus) age" figure into my Polar settings and it was fine. But I reached a higher MHR when out on a run and it asked if I wanted to update, which I did. Since then the Running Index figure after a run has me pretty much in the Elite category. I'm not Elite! But my running HR avg probably does look that way relative to MHR.

First thing to check is how you are measuring your heart rate. If you are just using a sensor on a watch the accuracy can be a bit off and getting high readings might happen but may not necessarily be true. If you really want to measure it properly on runs a chest strap would be best.

I have not tried it myself but I have been told by those more experienced than me that a good way to estimate your max heart rate is hill sprints. Find yourself a long hill with a reasonable gradient. Start off with a run of 2 mins at 5K pace, back to base. Immediately repeat this but 2 mins at 3K pace, back to base. Finally back up was fast as you can for 1 min. Look at what the max measurement is on that final run and it should be pretty close to your max. But again you want an accurate way of measuring if doing something like this.

Headshot · 30-06-2021 4:35pm

Is the Theragun worth it to help with muscle pains?

Reg'stoy · 30-06-2021 4:49pm

Folks, looking to treat myself to a proper sports massage, legs are getting tired and considering how much I have spent on runners and earphones recently, I reckon I'm ignoring the most important item of equipment, my legs! So, question, are they just a run of the mill ordinary massage or do I need to go to a Physio for one.

There is a group-on deal for one here in Swords but group-on deals always gets my spidey sense tingling.

So looking for a bit of feedback on sports massages, cost, where can I get a good one, how often should we get one and are they of a benefit? Thanks in advance.

Slideways · 01-07-2021 6:42am

Reg'stoy wrote: »

Folks, looking to treat myself to a proper sports massage, legs are getting tired and considering how much I have spent on runners and earphones recently, I reckon I'm ignoring the most important item of equipment, my legs! So, question, are they just a run of the mill ordinary massage or do I need to go to a Physio for one.

There is a group-on deal for one here in Swords but group-on deals always gets my spidey sense tingling.

So looking for a bit of feedback on sports massages, cost, where can I get a good one, how often should we get one and are they of a benefit? Thanks in advance.

I'm very lucky in that Ms Slideways is a physio and specialises in running but for a proper massage i would recommend getting someone who does sports massage. A physio is a very expensive way of getting a massage and would rarely be able to put aside the time for a full thorough rub down.

As a personal note, I have never had a sports massage, not a fan and too tense for that. I do love some dry needles though :pac:

Annie get your Run · 03-07-2021 11:23am

Any advice for running in humidity? Water alone does not seem to help (me) so just wondering if anyone else changes their method/quantity/source of hydration during the summer? I slow my pace (which is already v slow!) but struggle a lot to run in the heat.

Bluesquare · 03-07-2021 12:49pm

Annie get your Run wrote: »

Any advice for running in humidity? Water alone does not seem to help (me) so just wondering if anyone else changes their method/quantity/source of hydration during the summer? I slow my pace (which is already v slow!) but struggle a lot to run in the heat.

Check out precision hydration. They recommend pre hydration with their products. ( the mixture is similar to the drink recommend by Stacey in Roar and particularly effective to stop over heating during certain hormonal times ) I find them very good and a bit addictive . Also magic for a hangover .

TFBubendorfer · 03-07-2021 6:57pm

Annie get your Run wrote: »

Any advice for running in humidity? Water alone does not seem to help (me) so just wondering if anyone else changes their method/quantity/source of hydration during the summer? I slow my pace (which is already v slow!) but struggle a lot to run in the heat.

Sports drink helps a lot I find. It doesn't have to be the fancy stuff, the cheap stuff from Lidl or Aldi works just the same. Other things I've tried and work well are half fruit juice half water, works with orange, apple and cranberry juice.

And yes, slowing down. No need to kill yourself in training. Running in humid conditions feels much tougher, so go easy and forget about pace completely.

Jim Gazebo · 03-07-2021 7:13pm

Had a short setback once again, won't be able to use contact lenses for a spell when running. Any tips for running with glasses ? I'll be taking a slow pace to start with as I havent really tested the IT band yet but I'm keen to get going with some base marathon training.

Anything I should be aware of? I absolutely hate the idea of running with them, but I'm going to try. Thanks in advance.

ariana` · 03-07-2021 7:32pm

Jim Gazebo wrote: »

Had a short setback once again, won't be able to use contact lenses for a spell when running. Any tips for running with glasses ? I'll be taking a slow pace to start with as I havent really tested the IT band yet but I'm keen to get going with some base marathon training.

Anything I should be aware of? I absolutely hate the idea of running with them, but I'm going to try. Thanks in advance.

My only issue running with glasses is the rain which seems fairly relentless in the West of Ireland... In summer I love that they keep the flies from going into my eyes.

Jim Gazebo · 03-07-2021 7:39pm

ariana` wrote: »

My only issue running with glasses is the rain which seems fairly relentless in the West of Ireland... In summer I love that they keep the flies from going into my eyes.

True, I've big lenses and they fog up if I get sweaty doing work so I guess I'm afrajd of that and then maybe falling off and smashing :O

Bluesquare · 03-07-2021 8:01pm

Jim Gazebo wrote: »

Had a short setback once again, won't be able to use contact lenses for a spell when running. Any tips for running with glasses ? I'll be taking a slow pace to start with as I havent really tested the IT band yet but I'm keen to get going with some base marathon training.

Anything I should be aware of? I absolutely hate the idea of running with them, but I'm going to try. Thanks in advance.

I run with glasses all the time - can’t say I have ever had any issues - then again I always wear glasses so probably just used to them . Id take the contacts out for races if it was raining .

Jim Gazebo · 03-07-2021 8:14pm

Bluesquare wrote: »

I run with glasses all the time - can’t say I have ever had any issues - then again I always wear glasses so probably just used to them . Id take the contacts out for races if it was raining .

I'm very comfortable with the contacts to be fair. So its a strange shift, never ran with glasses before. I'll give it a try anyway with an older pair, but I'm too short sighted to run with nothing

Dudda · 03-07-2021 8:48pm

Run with glasses all the time with no issues. They'd never fall off and that's never a worry. I run regularly along a Greenway river which can have a lot of flyers and the glasses really help. Rain is the only thing that's an issue. I'm not to bad as I can take them off and run without them for a bit easily enough and throw them back on if I've to cross a road to be safe

Jim Gazebo · 03-07-2021 8:56pm

Well if anything, everyone here shows how it's not that big of a deal. I'll get back to my it band slow paced interval runs tomorrow and hopefully the glasses won't be a huge issue! Thanks all.

nullObjects · 05-07-2021 2:06pm

Does anyone know if you lose any of your stats / achievements on Strava if there's gap between membership running out and renewal?

Jim Gazebo · 05-07-2021 8:23pm

Jim Gazebo wrote: »

Well if anything, everyone here shows how it's not that big of a deal. I'll get back to my it band slow paced interval runs tomorrow and hopefully the glasses won't be a huge issue! Thanks all.

Been on a few runs. It's fine - I wouldn't like to run a long run in them but it's doable

Does anyone know any shops running the video gait analysis at the moment? Been to a few spots in cork. All off due to covid. Need new runners but recent injury issues indicate I may need to get specific shoes. On the other hand the shoes have to go, have them a year and a half now and that is not helping injury matters either.

TFBubendorfer · 05-07-2021 8:39pm

nullObjects wrote: »

Does anyone know if you lose any of your stats / achievements on Strava if there's gap between membership running out and renewal?

No, there is no issue. If you don't have membership you don't get access to all their features but the stats are collected just the same.

Murph_D · 05-07-2021 9:43pm

Absolutely no issue running with regular glasses. Or even racing - I’ve used mine at all distances from 800m to 50k without any issue whatsoever. They’ll only fall off if you fiddle with them. Rain can be an issue, but a peaked cap will solve most of the problems. At worst, take ‘em off and stick them under the cap (yes, I’ve done that too).

Jim Gazebo · 05-07-2021 9:57pm

Murph_D wrote: »

Absolutely no issue running with regular glasses. Or even racing - I’ve used mine at all distances from 800m to 50k without any issue whatsoever. They’ll only fall off if you fiddle with them. Rain can be an issue, but a peaked cap will solve most of the problems. At worst, take ‘em off and stick them under the cap (yes, I’ve done that too).

Cheers! I think the level of eyesight comes into it. I'm pretty blind without them, I can see the path but thats all but I managed last few days. Shouldn't have been so worried!

longrunn · 06-07-2021 9:31am

Jim Gazebo wrote: »

Had a short setback once again, won't be able to use contact lenses for a spell when running. Any tips for running with glasses ? I'll be taking a slow pace to start with as I havent really tested the IT band yet but I'm keen to get going with some base marathon training.

Anything I should be aware of? I absolutely hate the idea of running with them, but I'm going to try. Thanks in advance.

Laser eye surgery! Best thing I ever did!

But if that's not an option then you could get prescription sports glasses. It was a good few years ago but I got them from Crowley's in Carrigaline. They had a similar look and feel to Oakley's with a wraparound that means they stayed put even when wet or sweaty and had three interchangeable lenses (clear, yellow, sunglasses). I had to get them because my normal glasses kept slipping off when sweaty.

Stark · 06-07-2021 9:37am

I do most of my training runs with regular glasses on. Only an issue if it's raining or if I'm doing mountain running and it's a steep technical downhill.

Cartman78 · 06-07-2021 9:57am

Just to weigh in on the running with glasses chat.... would deffo advise on getting prescription sports sunglasses.

I used to wear contacts every day but prolonged use was drying my eyes out (tried a zillion different types) and I personally don't fancy getting laser surgery.

I wear the sunglasses in all sorts of weather....rain is extremely rarely an issue tbh...a baseball cap will help as well

robinph · 06-07-2021 10:10am

I've given up on contacts now, although Specsavers still keep sending me my subscription pairs. Since I got the varifocal prescription it's been a fairly pointless exercise wearing contacts for running as the only reason is to be able to read my watch, and I can't really with the contacts anymore. So gave up and just wear the glasses all the time.

My current frames are the best I've ever had as far as staying in place while active is concerned. I've gone my entire life not realising that such a thing as glasses that stay in place without hurting your ears was even a thing.

Due another eye test now and intend to see if I can get some prescription shades for running as not having shades for running is my main problem now with eyewear.

theoneeyedman · 06-07-2021 10:50am

TFBubendorfer wrote: »

And yes, slowing down. No need to kill yourself in training. Running in humid conditions feels much tougher, so go easy and forget about pace completely.

Humidity is a ba5tard.

Struggled badly on the second half of a 10 miler on Saturday and a 5 Miler on Sunday, was boiling up.
Yesterday evening was fresher, and I was flying on my 10k. East to underestimate the effects of a cloudy humid day is the lesson for me, I thought there was something wrong with me.

Murph_D · 06-07-2021 1:19pm

I bought a couple of pairs of prescription varifocal sunglasses from goggles4u.co.uk - very reasonable cost, nice light frames. Not the most fashionable but very good value for what they are. You'll need your prescription but your optician should give it to you. Ordering is easy enough and there's online help available if you have any issues reading your prescription and frame size etc.

Reg'stoy · 06-07-2021 6:58pm

Might interest some Santry sports clinic are doing a live stream event on running injuries, starting now 7pm

Omega28 · 21-07-2021 10:23am

I've been running consistently now for 6 months and I haven't seen any changes in my pace. I'm still running at 6:35 - 7:00 min per/km. I know 6 months isn't a long time but I thought I might have seen some improvement by now.

Am I being inpatient? What should I expect after running consistently for 6 months?

Thanks

Lujan · 21-07-2021 10:36am

https://boards.ie/discussion/comment/117640479#Comment_117640479

I started running last Sept and struggled to increase pace for the longest time. I started using Run keeper and keeping the audio updates on to use them to focus myself for pace and force myself to speed up slightly but by bit.

I was down to 28mins for a 5k by Feb.

I switched from workout music on Spotify and tried podcasts and audio books and found that my pace worsened considerably, so I would suggest good music instead.

Changing your routes up helps too. I used the same route for ages and started struggling towards the end of the route. Mixed the routes up and it got easier again.

Adding in some longer runs or runs with hills also helped with stamina which helped increase my pace

That all worked for me, might not work for everyone though.

I went from running 5k in around 35mins to sub 24mins.

Butterbeans · 21-07-2021 1:26pm

https://boards.ie/discussion/comment/117640479#Comment_117640479

While you would expect to see some improvement in pace over 6 months, especially when you've only started, it very much depends on the quality of the training you're doing.

Is 6:35 / 7 min pace flat out / at the upper end for you? If it is and you're running that pace for every run, progress will be limited because you're hammering yourself every run.

A simply structured weekly plan can really help (link below as an example) to include easy (easy means easy!) runs, intervals (maybe 1 or 2 sessions per week, not on consecutive days) and a longer run. Try and keep it roughly 80% low intensity 20% high intensity. Having a goal to aim for can really help, whatever that may be. Pick a distance and commit to the plan.

https://www.runnersworld.com/uk/training/a760072/six-week-intermediate-5k-schedule/

longrunn · 22-07-2021 1:00pm

https://boards.ie/discussion/comment/117640479#Comment_117640479

I was like that a few years ago. Had been doing a few km a few times a week consistently and saw no improvement, was getting really frustrated. Did some research online and found out that running longer distances at low intensity would help. Tried that and started to notice big improvements. Kept increasing my distance while only running at easy pace and found that my easy pace increased naturally. Then I hit a plateau and wasn't getting any faster. I joined an AC and started training with them and have had a massive boost in speed since then. In the space of about 3 years I've gone from being able to run a mile at 7 min/km to my pb of 3:40 min/km.

Omega28 · 22-07-2021 11:53pm

Thanks everyone for the advice.

6.35 - 7.35 km per min would be at 70 - 80% effort and 5:30 - 6 min km per km would be me gassing out and having to slow down.

I'll try mix up my route again. I've done this a few times and it's helped a bit. I don't listen to music or anything. I'll also start adding a few longer easy slow runs in. My longest run so far has been 12km so I might try increase that.

I'm currently running 35 - 45km per week and keeping log of every run. I might also look into joining a running club. I live in Santry so might check out if there's any club that caters for new/beginners.

Mullinabreena · 26-07-2021 3:54pm

I've been reading Jack Daniels running formula book recently and on his 5 to 10km training plan phase II. He has back to back Q sessions. Maybe I've missed it but what is the purpose of this? And would it not be higher risk? Most plans or coaches for distance athletes will have maybe two easy days between sessions. If someone could help explain what Daniels is trying to achieve here? I'd appreciate it, although this forum is a ghost town since the downgrade

average_runner · 28-07-2021 9:36am

https://www.boards.ie/discussion/comment/117663961#Comment_117663961

Jack Daniels sessions are great. I find the 5k-10k probably the best training plan out there. The schedule is a guideline so you can switch them around during the week. The idea behind the 2 is you be a bit tired after the first day, but be sure the body is up to this and don't get injured. I am currently doing some of phase 2 as can't make the club at the moment

The Black Oil · 04-08-2021 10:10am

Looking for running routes in Tipperary, please. Near ish to Cashel, if possible.

Seannew1 · 04-08-2021 9:53pm

How often do people get rub downs when running 6 times a week??

Ceepo · 05-08-2021 11:15pm

https://www.boards.ie/discussion/comment/117703527#Comment_117703527

In Cashel it self.

Starting arount the fire station head out the old Dublin Road past the new motorway roundabout and head towards the Horse and Jockey, turn left after the stud farm on the left, (there is a sign for Acorn Lodge to the right, continue down that road to Boherlahan, turn left brings you back to Cashel, (approximately 10 mile) .

There is also Rockwell college on the Cahir road, approximately 1k loop on grass.

Dumdum wood, locally known as "the Duck pond" have flat 2 loops of approximately 2k and 3k, on hard packed "mill waste"

A lot of runners use the woods in Dundrum, and is an excellent place to run

TFBubendorfer · 06-08-2021 9:06am

https://www.boards.ie/discussion/comment/117707374#Comment_117707374

Myself? Never!

Enduro · 06-08-2021 5:10pm

https://www.boards.ie/discussion/comment/117713785#Comment_117713785

Ditto!

PTPaulAC · 06-08-2021 7:12pm

https://www.boards.ie/discussion/comment/117716483#Comment_117716483

Yep, should really factor this in once a month but I just opt for the foam roller every time

Butterbeans · 09-08-2021 4:44pm

Not sure if this is the right thread to post on. I'm looking for pros and cons of getting a personal coach.

I'm a member of a running club but with family and work commitments at the moment, if I make it to 1 session a month I'm doing well. We get a weekly training schedule from the club coach but it's obviously generic as it's a large group.

I have plenty of plans from a variety of running books, some which have worked very well for me in the past.

The lack of races these last 18 months has really affected my motivation in completing any plans. While my mileage has been good and even increased, the quality I feel has nose-dived, and my times are slower over given distances. I feel I'm going backwards.

So back on topic; I feel a coach might get me out of my slump. 2 questions.

What are peoples experience of having a coach?

How did you pick/find a coach that works for you?

Omega28 · 10-08-2021 9:57am

I'm very tempted to quit running. I've only been running 6/7 months but I've seen very little improvement, if any in fact, in my speed and it's so frustrating going out to run when you're not improving.

I don't have a designed plan. I just go out and attack the pavement 7 days per week and run between 4-8km. My pace is around 7-7:30km. Top end pace would be 5:45-6:10km/min but I'm dying at that pace. If it helps, I'm 183cm and 95kg.

It's like hitting my head off a wall every time I go out. I've tried changing routes but that doesn't help either. No disrespect to anyone but I see men a lot older and who would be carrying a good bit of weight passing me by and I just feel like stopping and going home. It does my confidence no good at all.

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