Random Running Questions

jebuz · 11-06-2014 3:19pm

rom wrote: »

What is the perfect pre session meal. I have a session tonight at 6. I eat my lunch at 1. Prob just have a banana around 5. Any suggestions?

My favourite meal before any run is a big bowl of nothing

My sessions are also at 6pm after work and my last meal similarly would be 1pm, I find I always have plenty of energy to put into my sessions and finish feeling pretty good usually.

The idea is that backloading your carbs straight after the session/run is essentially what fuels you for the next one, that glycogen is soaked up immediately by the muscles and stored until you're ready to tear it up again. This approach however is more suited to those who are fat adapted/adapting, the idea is that you're not using up that glycogen during the day because you're in fat burning mode.

I've been taking the approach of fat adaptation for a while now and I feel it's really starting to pay off, I'm training and racing well at the moment and energy levels are really good, I don't crave shi!te (as much) but as always this approach may not work for everyone, it does take time and a little persistence though. Throughout the day I'm primarily burning fat because I eat fat, breakfast is typically eggs/rashers/salmon/veg and lunch would be large salad and meat, might snack on nuts or a yoghurt in between if hungry. It's not a military approach, I don't have a list of banned foods, I still have the odd treat or an ale in the evenings and I think I've finally found a good balance that works and I'm happy with, isn't that the main thing?

In terms of my post session backload, I usually make a smoothie of banana, milk, whey protein, frozen berries, peanut butter and honey and bring it down to the track. After the session I horse it down and then maybe 1.5 - 2 hours later I'll have another portion of carbs (sweet potato, rice) with my main meal of meat/veg/salad. That's me ready for my next run, and that's all the carbs I need.

I used to think the fat adaption approach was ultimately for marathon/ultra distance running but with the correct timing it can be equally as effective from 5k up to half marathon. I ran half marathon recently, aiming to hold 6 minute miles and typically I'd have had a bowl of porridge and a banana before it, mainly out of panic and doubt about my fuelling ability. This time I had a small natural yoghurt about an hour before and was pleasantly surprised to see that I held the 6 min pace for the whole thing and finished strongly. I'm convinced now I've found a strategy that works for me and there's no reason why it can't work for anyone else, especially if you love eggs and bacon for breakfast.

Sorry ROM, longer than expected and went slightly off course but anyway for anyone interested in learning more about this I would recommend reading up on Barry Murray's (Irish ultra runner) articles and blog, here. I first heard about this approach when I went to a talk of his and he really knows his stuff.

Bahanaman · 11-06-2014 4:02pm

Dracman wrote: »

Hi folks. I had started running about 2 years ago and really started to get into it. I have had an ongoing problem with my back for years which was lower back pain which came on every once in a while. Its due to not having strong lower spine vertebrae which were damaged over years of not taking care of myself. The problem got bad last September/November (2013) and I was told the running impact on concrete was doing the damage and I had to stop. The thing is (and as you all will agree), running is addictive and Im addicted and I am cracking up not being able to get out. Can any of you with the same problem or just knowledge please advise how I can ease myself back into it and even try different techneiques or types of ground etc. Id really appreciate help with this and as much advice as I can possibly receive. Even if I can get out once a week very slowly.

I was in the same boat as yourself. A good few episodes of bad back spasm. A scan showed a lot of wear and tear on the lower back. Had finished with a long hurling career and needed to do something. So took up the running and have to say the back problems have not been nearly as bad. Maybe it's coincidence but I had to stop running because of a groin injury last year and the back flared up again after a couple of weeks. Lately I've been doing most of the running on the road but have used the track by the Barrow river at times also as it's very close.

Stazza · 11-06-2014 4:10pm

Does anybody know where I can get a pair of girls' spikes - size 1 MD/LD type? Although I'm totally against the idea, the eldest daughter is running in the Community Games 600m and needs some spikes. I've been looking all over the net and no joy - but then I'm not too good at this sort of thing. I normally get my stuff from Start Fitness but they don't do princess spikes in size 1. Any help would be much appreciated...

kit3 · 11-06-2014 4:30pm

Stazza wrote: »

Does anybody know where I can get a pair of girls' spikes - size 1 MD/LD type? Although I'm totally against the idea, the eldest daughter is running in the Community Games 600m and needs some spikes. I've been looking all over the net and no joy - but then I'm not too good at this sort of thing. I normally get my stuff from Start Fitness but they don't do princess spikes in size 1. Any help would be much appreciated...

You should double check that spikes are allowed - I was there with a group two years ago and one of the kids wasn't allowed to wear spikes (although this might have been in a young age group approx. U10/11 ??).

Stazza · 11-06-2014 5:22pm

kit3 wrote: »

You should double check that spikes are allowed - I was there with a group two years ago and one of the kids wasn't allowed to wear spikes (although this might have been in a young age group approx. U10/11 ??).

Thanks for that - she's 11. I'll try and find out. I've managed to track down a pair from Buckley Sports.

kit3 · 11-06-2014 5:31pm

Stazza wrote: »

Thanks for that - she's 11. I'll try and find out. I've managed to track down a pair from Buckley Sports.

Just googled it there. Spikes only allowed U14, 15 & 16.

carter10 · 11-06-2014 6:29pm

Bahanaman wrote: »

I was in the same boat as yourself. A good few episodes of bad back spasm. A scan showed a lot of wear and tear on the lower back. Had finished with a long hurling career and needed to do something. So took up the running and have to say the back problems have not been nearly as bad. Maybe it's coincidence but I had to stop running because of a groin injury last year and the back flared up again after a couple of weeks. Lately I've been doing most of the running on the road but have used the track by the Barrow river at times also as it's very close.

I was also in the same boat. Lower back pain for years until I took up the running. The running has made a big difference to the back, its much better now and i rarely have spasms/stiffness. Maybe try and run at your local GAA club or Horse racing track if there's one nearby. Its better than no run.:(

barryoneill50 · 11-06-2014 8:04pm

rom wrote: »

I have been coached by long distance and locally. Both can work very well. I have helped a few on this forum also for different lengths of time. There are a lot of people out there that will do this for free and their love of the sport but all the ask is a good effort from the person training. Regarding going down the paying route I know of two high profile athletes in Ireland that offer such coaching and some on this forum are coached by them and have got great results. I do think if someone is willing to spend money then they are serious about it. However nothing worse than wasting your time giving advise for someone to ignor it all. I do think people need some sort of direction and coaching can help. It all matters to what level you want to go for. A club structure may be enough or maybe you want more.

Thanks for the response rom. My long term goal is a sub 3hr marathon in sometime during 2016. My problem is I just don't know how to go about it. I'm determind to do it right. I have a vague plan to build a base for the rest of the year via a trainning plan for the longford marathon, and then work on the shorter stuff but I have no idea if this is the right approach for my long term goal. If you fancy a project or can recommend someone please pm me, thanks, Barry.

rom · 11-06-2014 8:21pm

barryoneill50 wrote: »

Thanks for the response rom. My long term goal is a sub 3hr marathon in sometime during 2016. My problem is I just don't know how to go about it. I'm determind to do it right. I have a vague plan to build a base for the rest of the year via a trainning plan for the longford marathon, and then work on the shorter stuff but I have no idea if this is the right approach for my long term goal. If you fancy a project or can recommend someone please pm me, thanks, Barry.

Much more people are qualified than me as I am only a beginner. If you don't get a reply in a week or two, pm me and I'll give you a names

FITZA · 11-06-2014 9:51pm

kit3 wrote: »

Just googled it there. Spikes only allowed U14, 15 & 16.

Some of the younger kids running in community games that have spikes usually remove the pins/spikes and use them that way as they are far lighter than runners.

Clearlier · 11-06-2014 11:24pm

Dracman wrote: »

Hi folks. I had started running about 2 years ago and really started to get into it. I have had an ongoing problem with my back for years which was lower back pain which came on every once in a while. Its due to not having strong lower spine vertebrae which were damaged over years of not taking care of myself. The problem got bad last September/November (2013) and I was told the running impact on concrete was doing the damage and I had to stop. The thing is (and as you all will agree), running is addictive and Im addicted and I am cracking up not being able to get out. Can any of you with the same problem or just knowledge please advise how I can ease myself back into it and even try different techneiques or types of ground etc. Id really appreciate help with this and as much advice as I can possibly receive. Even if I can get out once a week very slowly.

First thought might be a bit too simple but have you considered doing most of your running off-road?

You might want to look at your running technique too. There are various courses around the country. The best online resource that I'm aware of is kinetic rev run by a guy called James Dunne. kineticrev.com IIRC.

Dracman · 12-06-2014 8:34am

Clearlier wrote: »

First thought might be a bit too simple but have you considered doing most of your running off-road?

You might want to look at your running technique too. There are various courses around the country. The best online resource that I'm aware of is kinetic rev run by a guy called James Dunne. kineticrev.com IIRC.

Bahanaman wrote: »

I was in the same boat as yourself. A good few episodes of bad back spasm. A scan showed a lot of wear and tear on the lower back. Had finished with a long hurling career and needed to do something. So took up the running and have to say the back problems have not been nearly as bad. Maybe it's coincidence but I had to stop running because of a groin injury last year and the back flared up again after a couple of weeks. Lately I've been doing most of the running on the road but have used the track by the Barrow river at times also as it's very close.

carter10 wrote: »

I was also in the same boat. Lower back pain for years until I took up the running. The running has made a big difference to the back, its much better now and i rarely have spasms/stiffness. Maybe try and run at your local GAA club or Horse racing track if there's one nearby. Its better than no run.:(

Thanks for the response lads. I have the beach near me so was thinking of maybe trying it out, and a great football grounds near. Im actually afraid of damaging it again, so I was afraid to try a differnet surface. I think ill start slowly and work my way up and see what surface is easier. But yea, def cant not run anymore

Clearlier, Ill have a look at that site. Ive been thinking myself if my technique was wrong and maybe try to adjust myself but havent a clue where I was going wrong.

davedanon · 12-06-2014 1:08pm

Does anyone know if there's somewhere one can donate or recycle old running shoes? I'm talking worn-out from a running pov, but still perfectly serviceable as footwear. It seems a pity just to throw them in the bin.

Itziger · 12-06-2014 1:24pm

davedanon wrote: »

Does anyone know if there's somewhere one can donate or recycle old running shoes? I'm talking worn-out from a running pov, but still perfectly serviceable as footwear. It seems a pity just to throw them in the bin.

Dave, I know those who work with charities, immigrant groups always accept them. Especially, as you say, they're worn out for 'us' but fine for a lad to put on his feet.

rom · 12-06-2014 1:24pm

davedanon wrote: »

Does anyone know if there's somewhere one can donate or recycle old running shoes? I'm talking worn-out from a running pov, but still perfectly serviceable as footwear. It seems a pity just to throw them in the bin.

Where are you based. There will be one in Cork in the lead up to xmass where you can donate. I think AWK did one in their shop also xmass 12 months ago. Might be time to do another one.

davedanon · 12-06-2014 1:57pm

I'm in Dublin.

dna_leri · 12-06-2014 1:59pm

davedanon wrote: »

I'm in Dublin.

Congratulations !

Ososlo · 12-06-2014 2:23pm

Anyone ever do sessions on a beach (very compact sand) and is it a good or a bad idea?

davedanon · 12-06-2014 2:31pm

dna_leri wrote: »

Congratulations !

Heh. It probably reads like a total non sequitur; I haven't gotten the hang of this quoting thing yet.

TFBubendorfer · 12-06-2014 2:31pm

Ososlo wrote: »

Anyone ever do sessions on a beach (very compact sand) and is it a good or a bad idea?

I did on a couple of occasions but stopped when I read an article that running on sand could hurt your Achilles, which happens to be the weakest part of my legs, so I didn't want to take any chances.

Note: That's not the article in question but the first that came up on google and it does mention the same point: http://www.runnersworld.com/running-tips/ground-forces

davedanon · 12-06-2014 2:33pm

Ososlo wrote: »

Anyone ever do sessions on a beach (very compact sand) and is it a good or a bad idea?

I'm no expert, but I know there's races run on beaches. also my copy of Ronny Delany's book (signed and presented to me by the great man himself!) shows him running up a very soft-looking sand dune in training way back in the day.

(Of course, training methods have evolved since then, so that may no longer be relevant)

Ososlo · 12-06-2014 8:50pm

TFBubendorfer wrote: »

I did on a couple of occasions but stopped when I read an article that running on sand could hurt your Achilles, which happens to be the weakest part of my legs, so I didn't want to take any chances.

Note: That's not the article in question but the first that came up on google and it does mention the same point: http://www.runnersworld.com/running-tips/ground-forces

davedanon wrote: »

I'm no expert, but I know there's races run on beaches. also my copy of Ronny Delany's book (signed and presented to me by the great man himself!) shows him running up a very soft-looking sand dune in training way back in the day.

(Of course, training methods have evolved since then, so that may no longer be relevant)

Did a 4 x 1 mile session on the beach in Portmarnock today. It was great:D
The sand is really compact so it was ideal. No ankle issues or anything yet! I'll certainly be doing it again if no ill-effects.

Ososlo · 12-06-2014 8:58pm

Ososlo wrote: »

Must try that as I can't eat just before running early (have to leave 2 hours from when I eat to when I run as I get stitches)
Thanks!

dna_leri wrote: »

I used to think I needed 2 hours also but found out (by trial and error) that it is much less first thing in the morning.

Ososlo wrote: »

Must try it so. I'll blame you if it's a disaster:)

Yesterday I tried eating just 1.5 hours before my run and guess what? No stitch:D Today I tried eating just one hour before it and guess what? No stitch:D:D I wouldn't have even tried it so close to running if you hadn't said the above, so thanks!

YFlyer · 12-06-2014 9:58pm

Ososlo wrote: »

Anyone ever do sessions on a beach (very compact sand) and is it a good or a bad idea?

Herb Elliott did training on sand dunes. Think John Walker may had as well.

davedanon · 12-06-2014 10:47pm

Ososlo wrote: »

Yesterday I tried eating just 1.5 hours before my run and guess what? No stitch:D Today I tried eating just one hour before it and guess what? No stitch:D:D I wouldn't have even tried it so close to running if you hadn't said the above, so thanks!

I can't eat within hours of a run, but not because I get stitches. I have trouble breathing, due (I think) to the diaphragm being pushed up by a full stomach and getting in the lungs' way.

jebuz · 13-06-2014 9:43am

davedanon wrote: »

I can't eat within hours of a run, but not because I get stitches. I have trouble breathing, due (I think) to the diaphragm being pushed up by a full stomach and getting in the lungs' way.

Have you tried removing your stomach? just for the run like

davedanon · 13-06-2014 11:43am

jebuz wrote: »

Have you tried removing your stomach? just for the run like

Great idea. Instant weight loss too.

rom · 13-06-2014 11:51am

jebuz wrote: »

Have you tried removing your stomach? just for the run like

Didn't Prince do something like that?

jebuz · 13-06-2014 11:57am

rom wrote: »

Didn't Prince do something like that?

mm I don't think it was for running though

Finnt · 18-06-2014 7:45am

On the heart rate strap it says to wash it every 8 uses, do you just peg it into the washing machine with the running gear?

BeepBeep67 · 18-06-2014 8:24am

Finnt wrote: »

On the heart rate strap it says to wash it every 8 uses, do you just peg it into the washing machine with the running gear?

Just give it a rinse in the sink with some detergent and warm water, then stick it on and do 10 x 400 very fast to dry it.

Krusty_Clown · 18-06-2014 11:34am

BeepBeep67 wrote: »

Just give it a rinse in the sink with some detergent and warm water, then stick it on and do 10 x 400 very fast to dry it.

Never wash it. Just give the sensors a good lickin' and you're good to go.

oldrunner · 18-06-2014 11:46am

I've thrown the new 620 strap in with my gear regularly (having removed the sensor part). no problem.
KC's must have an interesting odour.

BeepBeep67 · 18-06-2014 12:42pm

oldrunner wrote: »

I've thrown the new 620 strap in with my gear regularly (having removed the sensor part). no problem.
KC's must have an interesting odour.

That's why he never has any electrolyte balance issues!

dublin runner · 18-06-2014 1:05pm

Easy question, difficult answer.......

I want to run faster. How does one do this?

I had a think there and realised it may be time to get on this mini slump of mine :pac:

statss · 18-06-2014 3:00pm

Any recommend a good pair of sun glasses that are comfortable to wear on easy runs?

walshb · 18-06-2014 4:15pm

statss wrote: »

Any recommend a good pair of sun glasses that are comfortable to wear on easy runs?

Gotta be Oakleys!

rom · 19-06-2014 12:33am

statss wrote: »

Any recommend a good pair of sun glasses that are comfortable to wear on easy runs?

aldi 3 euro cycling glasses are excellent.
https://www.aldi.co.uk/en/specialbuys/sunday-4th-may/product-detail/ps/p/sports-and-cycling-glasses/

The ones that have no frame on the bottom are best as they are easy to wipe clean while the others are not.

I have a pair of oakleys also but they are much harder to clean and only use them for driving.

Cartman78 · 19-06-2014 9:17am

I've just finished reading 'Born to Run', was completely sucked in/convinced by it, have managed to get a loan of a pair of Vibram FiveFinger Bikilas and have started wearing them on walks etc. with a view to starting short runs in them within the next few weeks....

My question is: is the whole barefoot thing a load of ball-ox? Or will this lead to me becomming a faster, injury-free runner

:pac:

drquirky · 19-06-2014 9:21am

Cartman78 wrote: »

I've just finished reading 'Born to Run', was completely sucked in/convinced by it, have managed to get a loan of a pair of Vibram FiveFinger Bikilas and have started wearing them on walks etc. with a view to starting short runs in them within the next few weeks....

My question is: is the whole barefoot thing a load of ball-ox? Or will this lead to me becomming a faster, injury-free runner

:pac:

Please tell me this is an intentional wind up ?!!

dna_leri · 19-06-2014 9:31am

Cartman78 wrote: »

I've just finished reading 'Born to Run', was completely sucked in/convinced by it, have managed to get a loan of a pair of Vibram FiveFinger Bikilas and have started wearing them on walks etc. with a view to starting short runs in them within the next few weeks....

My question is: is the whole barefoot thing a load of ball-ox? Or will this lead to me becomming a faster, injury-free runner

:pac:

You are probably already faster, just from having read the book, I know I was.
To become injury free you need to buy your own Vibrams, that way if you do get injured you can sue the company.

Cartman78 · 19-06-2014 10:01am

drquirky wrote: »

Please tell me this is an intentional wind up ?!!

I'll admit that my tongue was partially in my cheek alright

At this stage, if someone told me that wearing a diamond encrusted purple mankini would sort out my constant niggling injuries, I'd probably give it a go

ThisRegard · 19-06-2014 11:54am

Wear them anyway, then sue, and you'll have enough money to pay off all your future physio bills
http://lancasteronline.com/news/local/vibram-fivefingers-toe-shoes-leads-to-m-settlement-over-claimed/article_c604fdf4-e392-11e3-8e8b-001a4bcf6878.html

This bit of the article could have been written as a direct response to your tongue in cheek post

"My big complaint with the Vibrams is, people read the book, 'Oh this is great, it's going to change my life,' and they go from zero to hero" and risk injury, he said.
The book he's referring to is "Born to Run," by Christopher McDougall. The 2009 bestseller tells the story of a tribe in Mexico who run extraordinary distances in sandals. McDougall also talks about barefoot running in the book.

echancrure · 19-06-2014 7:56pm

Question

Is it common for ITBS to show up for the first time when suddenly changing running surface (e.g. from 2 years of 100% road training and races to softer, forest park-like path) ?

Have any of you experienced it because of sudden change in your running surface?

rob w · 22-06-2014 8:16pm

At least how many miles does it take to break in a new pair of runners before its ok to wear them for a marathon?

(Im sure its varies by person/brand, but a rough idea)

menoscemo · 22-06-2014 8:29pm

rob w wrote: »

At least how many miles does it take to break in a new pair of runners before its ok to wear them for a marathon?

(Im sure its varies by person/brand, but a rough idea)

IMO this 'breaking in of runners' is a load of rubbish. If the runners are a good fit and especially if you have worn the same model/size before they will never be as good as they are when fresh from the box.

lbucko · 22-06-2014 8:57pm

menoscemo wrote: »

IMO this 'breaking in of runners' is a load of rubbish. If the runners are a good fit and especially if you have worn the same model/size before they will never be as good as they are when fresh from the box.

+1 on that. Got a newer pair of the same model before DCM last year and started using them straight away without any breaking in period. Had no probs.

rob w · 23-06-2014 11:03am

menoscemo wrote: »

IMO this 'breaking in of runners' is a load of rubbish. If the runners are a good fit and especially if you have worn the same model/size before they will never be as good as they are when fresh from the box.

lbucko wrote: »

+1 on that. Got a newer pair of the same model before DCM last year and started using them straight away without any breaking in period. Had no probs.

OK Thanks. Was thinking about buying a new brand though. I've never used the same make & model twice in a row, so I've always had a bit of a 'breaking in' period with new pairs!:o

davedanon · 23-06-2014 11:10am

rob w wrote: »

OK Thanks. Was thinking about buying a new brand though. I've never used the same make & model twice in a row, so I've always had a bit of a 'breaking in' period with new pairs!:o

I'd agree with Meno in general. Running shoes can invariably be worn straight out of the box without any problems, but there's always the slight chance that a new pair of shoes will chafe somewhere and cause a blister. I'd run in them at least once just to check that there are no such issues.

RayCun · 23-06-2014 11:13am

my usual easy run shoes (Brooks adrenaline) usually take a few wears to get comfy in so I wouldn't do a long run in them straight away

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