Random Running Questions

Swashbuckler · 20-11-2020 8:31pm

MY BAD wrote: »

On sizing I always use European sizes. Sometimes depending on the brand 10 UK can differ. For example Nike UK 10 is EU 45 while Adidas UK 10 is EU 44 2/3.

Good advice. Same here.

Take a pair that fit you well. Check the European size and then apply that to the ones you're interested in.

BeginnerRunner · 22-11-2020 6:35pm

I want to add some strides to my workout tomorrow but don't know what to do.

It's due to be an easy 40 minute run @ approx. 70% MHR, so around 6-6.5km total.

I THINK they're best served towards the end of a run, but the practicality of my route means the most suitable location to do them is about 2km-4km in, but they could also be done inside the last km from home in our estate if I had to.

Am I right saying I should be striding out for about 20-30 seconds, with a small portion of that at or near top speed?

Then rest/walk for a minute (essentially full recovery) and repeat 4-5x?

Also... are they called strides or striders?!

Omega28 · 22-11-2020 9:39pm

Any Black Friday deals on a decent pair of trainers for a newbie runner?

Ceepo · 22-11-2020 10:16pm

BeginnerRunner wrote: »

I want to add some strides to my workout tomorrow but don't know what to do.

It's due to be an easy 40 minute run @ approx. 70% MHR, so around 6-6.5km total.

I THINK they're best served towards the end of a run, but the practicality of my route means the most suitable location to do them is about 2km-4km in, but they could also be done inside the last km from home in our estate if I had to.

Am I right saying I should be striding out for about 20-30 seconds, with a small portion of that at or near top speed?

Then rest/walk for a minute (essentially full recovery) and repeat 4-5x?

Also... are they called strides or striders?!

Strides or pick up, would normally be done towards the end of some easy runs, or before faster intervals or races.

The idea of them before a session or race is to "prime" the body for the work you are about to do.
Strides in a slow/easy run are normally done towards the end of the run, to help permote and maintain better running form, as well as put some zip into the legs after a few miles of easy running.
Normally i would recommend doing 4/6 of them for 20/30 seconds on a flattish surface. In my opinion they should not be sprints, but more 3/4 pace efforts with short recover 30/60 seconds.
While the could be done at any point during the run, you can see why its better to do them towards the end of an easier run.

Wottle · 22-11-2020 10:25pm

BeginnerRunner wrote: »

I want to add some strides to my workout tomorrow but don't know what to do.

It's due to be an easy 40 minute run @ approx. 70% MHR, so around 6-6.5km total.

I THINK they're best served towards the end of a run, but the practicality of my route means the most suitable location to do them is about 2km-4km in, but they could also be done inside the last km from home in our estate if I had to.

Am I right saying I should be striding out for about 20-30 seconds, with a small portion of that at or near top speed?

Then rest/walk for a minute (essentially full recovery) and repeat 4-5x?

Also... are they called strides or striders?!

Different ways to do strides, some do it at the end of their run. I like to do them throughout, roughly 1x100m for every mile run and then running easy for another mile.
I calculate the 100m by counting 35 steps on my right foot, doesn't need to be exact.
I do not do them at top end speed and would advise against this, they should be done at 5k pace or slightly quicker.
They're ideal for making an easy run a little more interesting, helping to improve form, teaching the body to change gears and acting as a primer for a session the day after.

Max efforts are entirely different and would need a lot more recovery. After you establish the strides above for a few months, you could then start looking at 10 second hill sprints off a 2 minute plus walk.

Tergat on hill sprints below

Quote:
Hey Dave. 100% hills should be included in all endurance athletes programmes from 800m to marathon male or female. For me with your marathon people these three types would be gold:

1) Short power hills (8-10 secs fast with 2.5 mins walk rec) Start with 2-3 and add 1 per week until you reach about 6-8 depending on the athlete. Do after a small easy run and the day before a workout day

Quote:
So benefits as follows:

1) Improved speed & power
2) Improved running mechanics & efficiency
3) Improved strength or muscles, ligaments, tendons etc
4) Improved stroke volume of heart (amount of blood heart can pump per beat)
5) Help prime the body for key workout days the next day

Basically many strength, neuromuscular and cardiovascular adaptations going on. They are gold once progressed wisely each week. Also take the full 2.5-3 mins between each one, they’re alactic sprints so no lactate build up (only 8-10 secs long) and uses the ATP-CP system so must allow to fully recover after each one.

Dudda · 22-11-2020 10:30pm

Omega28 wrote: »

Any Black Friday deals on a decent pair of trainers for a newbie runner?

Nike have a sale on currently. Use code BRIGHT30. Got a pair of Pegasus 37 for just under 60 euro. Well ordered, they arrive next week but I've the 36 and had 35’s before too. Neutral great all rounder shoe.

This is a great week for getting shoes with Black Friday coming a lot on the online shops will have sales. I'd check out the Bargain Alerts forum for codes and offers and in the Athletic Gear forum they have a thread on shoes.

https://touch.boards.ie/forum/346

https://touch.boards.ie/thread/post/115364335

wersal gummage · 24-11-2020 11:08am

Very random, stupid question..

I've a few pairs of runners and have never cleaned them, bar obvious lumps of muck or banging the soles together to clear off dried in stuff....

Happy enough to continue, but recently while jogging I fully submerged an entire foot in a hidden puddle, while stepping off a path onto swampy grass to make room for old folk etc.... Anyway, result is a fairly horrendous muck coloured runner....

When I was a kid the trick was to put the runners inside a pillow case in a low spin /temp wash.... Is that still a thing?? Or do more harm than good?

Swashbuckler · 24-11-2020 11:38am

wersal gummage wrote: »

Very random, stupid question..

I've a few pairs of runners and have never cleaned them, bar obvious lumps of muck or banging the soles together to clear off dried in stuff....

Happy enough to continue, but recently while jogging I fully submerged an entire foot in a hidden puddle, while stepping off a path onto swampy grass to make room for old folk etc.... Anyway, result is a fairly horrendous muck coloured runner....

When I was a kid the trick was to put the runners inside a pillow case in a low spin /temp wash.... Is that still a thing?? Or do more harm than good?

Depends on how much you love your runners. I've done it plenty of times. Wouldn't dream of doing it with my Nike 4% though!

BeginnerRunner · 24-11-2020 12:19pm

Ceepo wrote: »

Strides or pick up, would normally be done towards the end of some easy runs, or before faster intervals or races.

The idea of them before a session or race is to "prime" the body for the work you are about to do.
Strides in a slow/easy run are normally done towards the end of the run, to help permote and maintain better running form, as well as put some zip into the legs after a few miles of easy running.
Normally i would recommend doing 4/6 of them for 20/30 seconds on a flattish surface. In my opinion they should not be sprints, but more 3/4 pace efforts with short recover 30/60 seconds.
While the could be done at any point during the run, you can see why its better to do them towards the end of an easier run.

Thank you. I found a place to do them at the end of an easy run so I'll do that on Monday's going forwards

Deffo over cooked the pace a bit on Monday when trying them for the first time.

Wottle wrote: »

Different ways to do strides, some do it at the end of their run. I like to do them throughout, roughly 1x100m for every mile run and then running easy for another mile.
I calculate the 100m by counting 35 steps on my right foot, doesn't need to be exact.
I do not do them at top end speed and would advise against this, they should be done at 5k pace or slightly quicker.
They're ideal for making an easy run a little more interesting, helping to improve form, teaching the body to change gears and acting as a primer for a session the day after.

Max efforts are entirely different and would need a lot more recovery. After you establish the strides above for a few months, you could then start looking at 10 second hill sprints off a 2 minute plus walk.

Tergat on hill sprints below

Quote:
Hey Dave. 100% hills should be included in all endurance athletes programmes from 800m to marathon male or female. For me with your marathon people these three types would be gold:

1) Short power hills (8-10 secs fast with 2.5 mins walk rec) Start with 2-3 and add 1 per week until you reach about 6-8 depending on the athlete. Do after a small easy run and the day before a workout day

Quote:
So benefits as follows:

1) Improved speed & power
2) Improved running mechanics & efficiency
3) Improved strength or muscles, ligaments, tendons etc
4) Improved stroke volume of heart (amount of blood heart can pump per beat)
5) Help prime the body for key workout days the next day

Basically many strength, neuromuscular and cardiovascular adaptations going on. They are gold once progressed wisely each week. Also take the full 2.5-3 mins between each one, they’re alactic sprints so no lactate build up (only 8-10 secs long) and uses the ATP-CP system so must allow to fully recover after each one.

I've the perfect hill in mind for these.

Since they're alactic it feels like there shouldn't be too much of a recovery debt so I might look to add them in at the end of my short 4th easy run after a few weeks of regular strides on my first run

Glencarraig · 24-11-2020 3:10pm

wersal gummage wrote: »

Very random, stupid question..

I've a few pairs of runners and have never cleaned them, bar obvious lumps of muck or banging the soles together to clear off dried in stuff....

Happy enough to continue, but recently while jogging I fully submerged an entire foot in a hidden puddle, while stepping off a path onto swampy grass to make room for old folk etc.... Anyway, result is a fairly horrendous muck coloured runner....

When I was a kid the trick was to put the runners inside a pillow case in a low spin /temp wash.... Is that still a thing?? Or do more harm than good?

Bucket of warm soapy water and a nail brush, take the insoles out before you start. Allow everything to dry naturally

Cartman78 · 24-11-2020 4:27pm

wersal gummage wrote: »

Very random, stupid question..

I've a few pairs of runners and have never cleaned them, bar obvious lumps of muck or banging the soles together to clear off dried in stuff....

Happy enough to continue, but recently while jogging I fully submerged an entire foot in a hidden puddle, while stepping off a path onto swampy grass to make room for old folk etc.... Anyway, result is a fairly horrendous muck coloured runner....

When I was a kid the trick was to put the runners inside a pillow case in a low spin /temp wash.... Is that still a thing?? Or do more harm than good?

I've got into the habit of giving mine a quick clean with a baby wipe after each run.

Sounds a bit obsessive maybe but only takes a few seconds and stops them looking like crap too quickly.

Inevitably they get to a point where wipes are futile though

Ceepo · 24-11-2020 7:01pm

BeginnerRunner wrote: »

Thank you. I found a place to do them at the end of an easy run so I'll do that on Monday's going forwards

Deffo over cooked the pace a bit on Monday when trying them for the first time.

I've the perfect hill in mind for these.

Since they're alactic it feels like there shouldn't be too much of a recovery debt so I might look to add them in at the end of my short 4th easy run after a few weeks of regular strides on my first run

To me these are 2 complete type of strides.
Type A, As i decribe can be done on a weekly basis year round and doesn't interfere or take from or with other harder sessions.
Tyoe B, Hill strides, normally done a specific periods during a training cycle, usually as a precursor to interval work.
Its important to point out that hill strides have a huge benefit as outlined by Wottle.

ewc78 · 24-11-2020 7:02pm

Cartman78 wrote: »

I've got into the habit of giving mine a quick clean with a baby wipe after each run.

Sounds a bit obsessive maybe but only takes a few seconds and stops them looking like crap too quickly.

Inevitably they get to a point where wipes are futile though

If you are in a Lidl pick up a pack of the large floor wipes they stock. Better than the baby wipes as they are more 'soapy' and are as big nearly as a A4 sheet when unfolded. Far easier clean the shoe with them than wipes.

BeginnerRunner · 25-11-2020 9:21am

What sorta nutrition and hydration strategies should one consider for longer runs?

My long runs are getting to the 80 minute range now and I'm wondering when it's time to start adding some water or gels.

It's cool enough that I feel like I'm not losing much water to sweat.

And I don't think the runs are long enough until they're in the 90-120 minute range to worry about gels.

...but figured I'd ask now so I know for a few weeks and months down the line.

Also - any recommend brands / ones to avoid at all costs?

TFBubendorfer · 25-11-2020 11:31am

BeginnerRunner wrote: »

What sorta nutrition and hydration strategies should one consider for longer runs?

My long runs are getting to the 80 minute range now and I'm wondering when it's time to start adding some water or gels.

It's cool enough that I feel like I'm not losing much water to sweat.

And I don't think the runs are long enough until they're in the 90-120 minute range to worry about gels.

...but figured I'd ask now so I know for a few weeks and months down the line.

Also - any recommend brands / ones to avoid at all costs?

Personally, for anything under 3 hours I don't bother with water or gels. In fact, I gave up on gels a long time ago. If you're using them in training for anything other than testing out if you can stomach them, you're doing it wrong.

Obviously some of that is personal preference, and of course you'd need water in a hotter climate, but here in Ireland the best way to train is to just run without carrying anything around.

BeginnerRunner · 25-11-2020 1:05pm

TFBubendorfer wrote: »

Personally, for anything under 3 hours I don't bother with water or gels. In fact, I gave up on gels a long time ago. If you're using them in training for anything other than testing out if you can stomach them, you're doing it wrong.

Obviously some of that is personal preference, and of course you'd need water in a hotter climate, but here in Ireland the best way to train is to just run without carrying anything around.

So the simple solution is make sure I'm fed and hydrated before setting off.

The odds of me running 3 hours plus in the forseeable future aren't big.

Niceswan!

TFBubendorfer · 25-11-2020 1:36pm

BeginnerRunner wrote: »

So the simple solution is make sure I'm fed and hydrated before setting off.

The odds of me running 3 hours plus in the forseeable future aren't big.

Niceswan!

That's pretty much it, though don't eat too close before your run or your stomach might feel uncomfortable.

Enduro · 25-11-2020 2:47pm

BeginnerRunner wrote: »

What sorta nutrition and hydration strategies should one consider for longer runs?

My long runs are getting to the 80 minute range now and I'm wondering when it's time to start adding some water or gels.

It's cool enough that I feel like I'm not losing much water to sweat.

And I don't think the runs are long enough until they're in the 90-120 minute range to worry about gels.

...but figured I'd ask now so I know for a few weeks and months down the line.

Also - any recommend brands / ones to avoid at all costs?

Just to re-enforce what was already said. Never is perfectly viable answer. People managed training runs pretty well before gels were marketed.

I haven't eaten on a training run in probaly over a decade. I need water on only the hotest days, so probably about 3 or 4 times a year in Ireland. I regularly do 6 hour+ training runs at weekends.

partyguinness · 26-11-2020 12:41pm

BeginnerRunner wrote: »

What sorta nutrition and hydration strategies should one consider for longer runs?

My long runs are getting to the 80 minute range now and I'm wondering when it's time to start adding some water or gels.

It's cool enough that I feel like I'm not losing much water to sweat.

And I don't think the runs are long enough until they're in the 90-120 minute range to worry about gels.

...but figured I'd ask now so I know for a few weeks and months down the line.

Also - any recommend brands / ones to avoid at all costs?

Did two training long runs in October (both 3hrs- 37km each) and just made myself have 1 gel and some fluid at 18 km and off I went. It was more to shut up my trainer.

Marathon a few weeks ago I had 3 gels (10k; 30 & 35km) with just a swig of water to wash it down- no more than a mouthful. It was under sufferance I did it.

TBH you need to find out what works for you as it quite a personal decision. A lot of trial and error and part of your training.

As mentioned above, focus more on your nutrition and fluids in the 24 hour build up. Drinking water with an electrolyte tab the day before has worked wonders for my calf cramping issues at the 20 mile mark which have disappeared.

AhhHere · 26-11-2020 3:16pm

Are there any good gaa/rugby/soccer pitch workouts?

Not for those sports, but using the pitches themselves for specifc workouts. Such as sprint longside, recover short side and repeat by X.

Have some near me and wondering is there anything I can do using their measurements.

TFBubendorfer · 26-11-2020 3:30pm

AhhHere wrote: »

Are there any good gaa/rugby/soccer pitch workouts?

Not for those sports, but using the pitches themselves for specifc workouts. Such as sprint longside, recover short side and repeat by X.

Have some near me and wondering is there anything I can do using their measurements.

A friend of mine used to sprint the diagonals and jog the length for recovery. He loved that workout. Repeat until you can't sprint at the same pace any more.

Don't do that one if you're not supposed to enter the pitch, obviously.

AhhHere · 26-11-2020 3:38pm

TFBubendorfer wrote: »

A friend of mine used to sprint the diagonals and jog the length for recovery. He loved that workout. Repeat until you can't sprint at the same pace any more.

Don't do that one if you're not supposed to enter the pitch, obviously.

partyguinness · 26-11-2020 3:48pm

TFBubendorfer wrote: »

A friend of mine used to sprint the diagonals and jog the length for recovery. He loved that workout. Repeat until you can't sprint at the same pace any more.

Don't do that one if you're not supposed to enter the pitch, obviously.

TBH that sounds like a ham fisted GAA session. Running anaerobically is not generally seen as smart or beneficial these days. Was your buddy a serious runner?

Sacksian · 26-11-2020 4:45pm

Google kenyan diagonals - they're a staple of Kenyan running.

Often used as an alternative to tempos.

Run the diagonals of a pitch at 85-90% (or whatever's sustainable for the length of the workout) and then slow jog the straights.

I would do the diagonals at somewhere between 3k and mile pace. 20mins or so is a great workout for running economy and turnover and can be a good aerobic workout for FT runners.

ariana` · 26-11-2020 4:50pm

TFBubendorfer wrote: »

A friend of mine used to sprint the diagonals and jog the length for recovery. He loved that workout. Repeat until you can't sprint at the same pace any more.

Don't do that one if you're not supposed to enter the pitch, obviously.

Please check this first though. If it's a decent GAA club pitch they won't want runners on it this time of year, it will be so wet from rainfall that it will destroyed. Depending on the size of the club they might have other inferior training pitches that they would let you use.

AhhHere · 26-11-2020 5:06pm

ariana` wrote: »

Please check this first though. If it's a decent GAA club pitch they won't want runners on it this time of year, it will be so wet from rainfall that it will destroyed. Depending on the size of the club they might have other inferior training pitches that they would let you use.

Good advice. Know the pitches well so would be aware of their mains ones and training ones. Thanks for the heads up

Ceepo · 26-11-2020 5:20pm

Sacksian wrote: »

Google kenyan diagonals - they're a staple of Kenyan running.

Often used as an alternative to tempos.

Run the diagonals of a pitch at 85-90% (or whatever's sustainable for the length of the workout) and then slow jog the straights.

I would do the diagonals at somewhere between 3k and mile pace. 20mins or so is a great workout for running economy and turnover and can be a good aerobic workout for FT runners.

Pace is key for this type of session
I often prescribe rolling 30 *100 on/off for athletes that I coach.
Great session if done correctly.

I often say you will only get the session wrong once,, and learn

Sacksian · 26-11-2020 5:59pm

Ceepo wrote: »

Pace is key for this type of session
I often prescribe rolling 30 *100 on/off for athletes that I coach.
Great session if done correctly.

I often say you will only get the session wrong once,, and learn

I love this type of session. They’re essentially Fartleks and they really suit some people (not everyone likes or is suited to long tempos, or needs them). I’ve done 3 x 10 x 100m @1500 pace and two of my go-to sessions would be 20 x 200m off 100m or 16 x 40/30s.

One *very* extreme example was when I couldn’t run bends or hills due to a sciatica problem leading up to a 5k + road relays. So, the obvious solution was 80 x 100m on the track!! Just a turn-around between hundreds and jog-back every 10. Loads of quality turnover without getting wrecked. As you say, good for pace judgement too!

TFBubendorfer · 26-11-2020 7:19pm

partyguinness wrote: »

TBH that sounds like a ham fisted GAA session. Running anaerobically is not generally seen as smart or beneficial these days. Was your buddy a serious runner?

2:32 marathon runner. Serious enough for you?

wersal gummage · 26-11-2020 8:37pm

Ceepo wrote: »

Pace is key for this type of session
I often prescribe rolling 30 *100 on/off for athletes that I coach.
Great session if done correctly.

I often say you will only get the session wrong once,, and learn

Hey,

Could you explain that? 100 metres, ran 30 times? What's the rolling part mean? Jog 100 sprint 100?

Ceepo · 26-11-2020 10:17pm

wersal gummage wrote: »

Hey,

Could you explain that? 100 metres, ran 30 times? What's the rolling part mean? Jog 100 sprint 100?

Simply 30 *100m fast with 100m jog recovery.
Continuous running.
These would not be sprints,

wersal gummage · 26-11-2020 11:25pm

Ceepo wrote: »

Simply 30 *100m fast with 100m jog recovery.
Continuous running.
These would not be sprints,

Interesting, thanks.

Currently following a garmin programme on the watch, my third one (I just keep doing them so I have some variety and structure to my runs without having to think about things or what days to run). The garmin approach does include a lot of varied runs, but nothing like this.

Ceepo · 26-11-2020 11:41pm

wersal gummage wrote: »

Interesting, thanks.

Currently following a garmin programme on the watch, my third one (I just keep doing them so I have some variety and structure to my runs without having to think about things or what days to run). The garmin approach does include a lot of varied runs, but nothing like this.

I've no idea about the garmin training plan tbh.
But any plan that has smoe structure to it is probably a good thing.

wersal gummage · 27-11-2020 12:21am

Ceepo wrote: »

I've no idea about the garmin training plan tbh.
But any plan that has smoe structure to it is probably a good thing.

Off topic, but I'd imagine the garmin thing is fairly rudimentary. I've no running experience or anything to compare it to, but suspect it's just a basic sort of formulaic thing. You plug in your goals and it sets a plan for you. Runs are mixed, so lots of tempo, easy runs, speed work, hills, and other named things. It's handy for me as the watch then sets your target time and beeps if you are out of range, which as a beginner is useful as I wouldn't be good at judging my pace. Its fairly limited and is designed for beginners as you can't set fast times or marathons, it's just 5k, 10k, and half.

I never ran in my life before March/April, did the couch to 5k over 7 weeks and was doing the 5k in around 30 mins. Then I got the garmin (didn't know it had this training plan option) and did a 5k training plan for maybe 12 weeks, then did a 10k plan for maybe 12 weeks. So now I'd be running 5k in 21 mins and 10k in 45. I know that's not great but I'm of a generation that watched world cup 90 and I'm 100kg and well over 6 foot, so I'm never going to be a runner.

Anyway, well off topic but just a quick outline of what the garmin thing is and I've certainly found it useful. I've no doubt some proper, tailored analysis and training would be better, but you literally just click a few buttons and say eg I want to run 10k, in 44 mins, in 15 weeks, running 4 days a week... And it spits out a generic sort of training programme and as you go along let's you know if you are broadly on track or over or under ambitious in your target

ewc78 · 27-11-2020 7:28am

wersal gummage wrote: »

I never ran in my life before March/April, did the couch to 5k over 7 weeks and was doing the 5k in around 30 mins. Then I got the garmin (didn't know it had this training plan option) and did a 5k training plan for maybe 12 weeks, then did a 10k plan for maybe 12 weeks. So now I'd be running 5k in 21 mins and 10k in 45. I know that's not great but I'm of a generation that watched world cup 90 and I'm 100kg and well over 6 foot, so I'm never going to be a runner.

I think that's a pretty impressive progression, you sound like a runner to me. Well done.

Ceepo · 27-11-2020 8:39am

wersal gummage wrote: »

Off topic, but I'd imagine the garmin thing is fairly rudimentary. I've no running experience or anything to compare it to, but suspect it's just a basic sort of formulaic thing. You plug in your goals and it sets a plan for you. Runs are mixed, so lots of tempo, easy runs, speed work, hills, and other named things. It's handy for me as the watch then sets your target time and beeps if you are out of range, which as a beginner is useful as I wouldn't be good at judging my pace. Its fairly limited and is designed for beginners as you can't set fast times or marathons, it's just 5k, 10k, and half.

I never ran in my life before March/April, did the couch to 5k over 7 weeks and was doing the 5k in around 30 mins. Then I got the garmin (didn't know it had this training plan option) and did a 5k training plan for maybe 12 weeks, then did a 10k plan for maybe 12 weeks. So now I'd be running 5k in 21 mins and 10k in 45. I know that's not great but I'm of a generation that watched world cup 90 and I'm 100kg and well over 6 foot, so I'm never going to be a runner.

Anyway, well off topic but just a quick outline of what the garmin thing is and I've certainly found it useful. I've no doubt some proper, tailored analysis and training would be better, but you literally just click a few buttons and say eg I want to run 10k, in 44 mins, in 15 weeks, running 4 days a week... And it spits out a generic sort of training programme and as you go along let's you know if you are broadly on track or over or under ambitious in your target

Well done, thats good progression.
While you dont class yourself as a runner, you put on your running gear and go out and running, by definition that makes you a runner. Give yourself some credit

Id say a lot of training plans are rudimentary and generic in there make up. By the sounds of the garnin plan, it is more individual as it is taking your current heart rates and fitness into the equation.
There is no silver bullet work out, its consistent training week in week out, with some key workout covered (longer run, sub threshold tempo etc) these can be varied and progressive in nature.
Imo far to many peoole go from one plan to another, be that 5k, half or full marathon, where it is stop start, and going back to the start each time, instead if having a longer term view.

Keep up the good work

partyguinness · 27-11-2020 11:04am

TFBubendorfer wrote: »

2:32 marathon runner. Serious enough for you?

Cool. Just a question.

Enduro · 27-11-2020 4:29pm

wersal gummage wrote: »

I never ran in my life before March/April, did the couch to 5k over 7 weeks and was doing the 5k in around 30 mins. Then I got the garmin (didn't know it had this training plan option) and did a 5k training plan for maybe 12 weeks, then did a 10k plan for maybe 12 weeks. So now I'd be running 5k in 21 mins and 10k in 45. I know that's not great but I'm of a generation that watched world cup 90 and I'm 100kg and well over 6 foot, so I'm never going to be a runner.

Beg to differ... if you're doing those times whilst lugging about 100kg, you've got tons of natural talent and huge untapped potential. You've got a lot of relatively straighforward gains in front of you if you choose to go for it.

Slideways · 28-11-2020 4:40am

Anyone here heard of Kenyan Suicide run? A coach I had use to use it for a group smash, if done correctly you start to reel in the slower runners and those who cooked their goose early.

Basically, 20 mins out at easy (6/10) pace. Turn at the 20 min mark and try to get back to the start in 15 mins.

I’ve googled it since I left the group and not found any literature on it.

28-11-2020 5:02am

Definitely not middle class when I started out. These €300 carbon plated runners may change that. Is still a very cheap sport to excel in with right support from a club etc.

Omega28 · 29-11-2020 12:37am

I've been running 5km now and I can't get under 30 mins. My best time is 30:11. Is that ridiculously slow? Compared to others here I feel that's a snail's pace?

Also, I wear two over sizes hoodies while jogging to hold my phone/keys. I doubt this would slow my pace that much?

MY BAD · 29-11-2020 12:58am

No it's not ridiculously slow. Keep at it and learn to run slow while build the miles. You'll go under 30 and beyond in no time.

Omega28 · 29-11-2020 1:20am

Any tips for conditioning my leg muscles for more miles?

Slideways · 29-11-2020 1:44am

Omega28 wrote: »

Any tips for conditioning my leg muscles for more miles?

Yeah. Run more miles. Endurance is only built from running. Consistent and gradual increase in mileage is the key

keane2097 · 29-11-2020 12:34pm

Omega28 wrote: »

I've been running 5km now and I can't get under 30 mins. My best time is 30:11. Is that ridiculously slow? Compared to others here I feel that's a snail's pace?

Also, I wear two over sizes hoodies while jogging to hold my phone/keys. I doubt this would slow my pace that much?

Why do you need two hoodies to hold keys and a phone? I can't imagine that being particularly helpful!

I think a good few people here like these shorts as they have plenty of secure pockets. You put your phone in the one at your front waistband and you wouldn't even know it was there which is great. I keep my keys in the zipped pocket at the back.

https://www.decathlon.ie/ie_en/men-s-trail-running-baggy-shorts-graph-en-s145971-2473358.html

BeginnerRunner · 29-11-2020 2:23pm

Does bodyglide / vaseline REALLY make a difference?

Or is there a better option (other than skinnier legs)?

Got some absolutely awful chub rub yesterday for the first time (...and busted a few pairs of pants along that line over the last month).

...I'm putting that down to my legs growing again from squats and deadlifts, before anyone asks.

Slideways · 29-11-2020 2:28pm

https://www.runningwarehouse.eu/Nathan_The_Zipster_Belt/descpage-NTZB-EN.html

I use one of these for phone, gels and car key. Doesn’t budge or chafe

RentDayBlues · 29-11-2020 2:43pm

BeginnerRunner wrote: »

Does bodyglide / vaseline REALLY make a difference?

Or is there a better option (other than skinnier legs)?

Got some absolutely awful chub rub yesterday for the first time (...and busted a few pairs of pants along that line over the last month).

...I'm putting that down to my legs growing again from squats and deadlifts, before anyone asks.

Not for me - I resorted to using kinesiology tape on the main pressure points and that worked really well

Slideways · 30-11-2020 7:38am

BeginnerRunner wrote: »

Does bodyglide / vaseline REALLY make a difference?

Or is there a better option (other than skinnier legs)?

Got some absolutely awful chub rub yesterday for the first time (...and busted a few pairs of pants along that line over the last month).

...I'm putting that down to my legs growing again from squats and deadlifts, before anyone asks.

Yeah. Bodyglide works for me. Only need it on the longer runs for where the bottom seam on the leg of my shorts rubs on my thighs. I’ve learned the hard way many many times

pconn062 · 30-11-2020 9:24am

BeginnerRunner wrote: »

Does bodyglide / vaseline REALLY make a difference?

Or is there a better option (other than skinnier legs)?

Got some absolutely awful chub rub yesterday for the first time (...and busted a few pairs of pants along that line over the last month).

...I'm putting that down to my legs growing again from squats and deadlifts, before anyone asks.

Buy a pair of compression shorts or half tights and wear them under your regular shorts.

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