Running Thread 2017

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CatRyan said:
Right I went for a couple of shorter runs today despite being drenched with a cold.
Loving this running now :D

Is there a method for increasing my distance or do I just try and up my longer runs by a half mile each time?
I try and do a few short runs a week and one of at least 3 miles.
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The old rule of thumb was to not increase the total weekly distance by more than 10%.

It depends on the individual, how many times you train, type of session. But you could do:

MON: sprints, hills, HIIT.
WEDS: tempo run or 5x4 minutes with 2 mins rest between.
FRI: long slow run, 'talking pace', if you can do 3 miles then see how you feel (as per @myleftfoot1978) but don't overdo it and as shite as it sounds you need to listen to your body.
 


Stevie Freestein II said:
The old rule of thumb was to not increase the total weekly distance by more than 10%.

It depends on the individual, how many times you train, type of session. But you could do:

MON: sprints, hills, HIIT.
WEDS: tempo run or 5x4 minutes with 2 mins rest between.
FRI: long slow run, 'talking pace', if you can do 3 miles then see how you feel (as per @myleftfoot1978) but don't overdo it and as shite as it sounds you need to listen to your body.
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This
 
Slowly built up from a treadmill run to the roads over the past four weeks only got 2.5km in but it's killed is :lol: I want 5km by the end of the month. It's a lot harder than I remember!
 
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Esh said:
Is that the same as small hills?
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Craghead is full of mountains mate its a killer!!!

Daydream Believer said:
You should do treadmill runs at a slight incline anyway just to compensate for the belt doing part of the work for you. Also you don't have to deal with headwinds etc. You'll get a lot more out of running outdoors even if you can't quite go as far as on a treadmill.
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I will try that mate, cheers for the advice!
 
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Daydream Believer said:
You should do treadmill runs at a slight incline anyway just to compensate for the belt doing part of the work for you. Also you don't have to deal with headwinds etc. You'll get a lot more out of running outdoors even if you can't quite go as far as on a treadmill.
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Yes I think that a 1-1.5% incline is a decent guesstimate.

My grandad was cross-country running into his 70s and he disliked running on tarmac even before running machines were invented. His theory was that the natural undulations of fields, grassland etc. would strengthen the ankles and knees. Indeed when he was in his 80s he had a fall at his house and the medics were surprised how strong he still was and he needed minimal recuperation. He was like a lithe weasel, not very big but sinewy as hell.
 
Stevie Freestein II said:
Yes I think that a 1-1.5% incline is a decent guesstimate.

My grandad was cross-country running into his 70s and he disliked running on tarmac even before running machines were invented. His theory was that the natural undulations of fields, grassland etc. would strengthen the ankles and knees. Indeed when he was in his 80s he had a fall at his house and the medics were surprised how strong he still was and he needed minimal recuperation. He was like a lithe weasel, not very big but sinewy as hell.
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Aye, I'm not a big fan of trail runs but I throw them into the mix exactly for the joint strengthening benefits.
 
Never thought I'd enjoy running. And to be fair I probably still don't.

But I'm slowly building up my treadmill running, can do about 3km (bout 20mins for me) without stopping. But its more muscle ache than being knackered that stops me.

Couldn't manage 2 mins without hanging out my arse a couple of months ago.

Any tips for building up the endurance? Or is simply a case of cracking on and trying that little bit more every time?.

Road running will come eventually when the warmer weather comes, i don't want the cold shitty weather to put me off completely.
 
CornedBeefIsland said:
Never thought I'd enjoy running. And to be fair I probably still don't.

But I'm slowly building up my treadmill running, can do about 3km (bout 20mins for me) without stopping. But its more muscle ache than being knackered that stops me.

Couldn't manage 2 mins without hanging out my arse a couple of months ago.

Any tips for building up the endurance? Or is simply a case of cracking on and trying that little bit more every time?.

Road running will come eventually when the warmer weather comes, i don't want the cold shitty weather to put me off completely.
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I was going to say get off the treadmill asap. To paraphrase Billy Connolly, there's no such thing as bad weather, just inappropriate clothing.

Treadmills are ok for the odd interval session when the weather is at it's worst but that's it really. They can't simulate downhill or uneven surfaces so they don't stimulate the muscles or strengthen the joints that you need for proper running.

If a little bit of cold & rain is enough to put you off you're probably going to give up before long anyway.
 
Daydream Believer said:
I was going to say get off the treadmill asap. To paraphrase Billy Connolly, there's no such thing as bad weather, just inappropriate clothing.

Treadmills are ok for the odd interval session when the weather is at it's worst but that's it really. They can't simulate downhill or uneven surfaces so they don't stimulate the muscles or strengthen the joints that you need for proper running.

If a little bit of cold & rain is enough to put you off you're probably going to give up before long anyway.
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It's not that a bit of cold or rain will put me off, it's that it's taken me many years to get to grips and be in this position where I'm excercising regularly.

I don't want to chuck it away when I'm happy with the progress I'm making. If you think running outdoors is better do you have any suggestions on how to build things up?
 
CornedBeefIsland said:
It's not that a bit of cold or rain will put me off, it's that it's taken me many years to get to grips and be in this position where I'm excercising regularly.

I don't want to chuck it away when I'm happy with the progress I'm making. If you think running outdoors is better do you have any suggestions on how to build things up?
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Google couch to 5k there's loads of programmes. Read through a few of them & pick 1 that you like the look of. There are also smartphone apps such as mapmyrun, strava, endomondo & a few others that let you plot your route on their website & download it to your phone, most if not all also have coaching options available.
 
AgelessStranger said:
Anyone else any word on GNR ballot? Got an email this morning saying I'm in...
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No luck for me :-(

CornedBeefIsland said:
It's not that a bit of cold or rain will put me off, it's that it's taken me many years to get to grips and be in this position where I'm excercising regularly.

I don't want to chuck it away when I'm happy with the progress I'm making. If you think running outdoors is better do you have any suggestions on how to build things up?
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On of the reasons outdoor running will improve your fitness and distance is that kind of you have no choice :)
By that i mean if you run 2 miles out west, you have to run/walk 2 miles east to get home. You can simply step off a treadmill when you're 'tired'.

You'll be surprised how much further you can run when you actually have to.

Otherwise you need to be a bit disciplined and keep your motivation and just gradually increasing the distance you run on a treadmill. Do you stop suddenly at the 3 km marker ? Could you maybe squeeze another k in at a slower pace/fast walk ? which will in turn wind your muscles down nicely anyway....
The simple answer really is just to keep increasing....And dont lose hear if one day/night its particularly bad. it happens from time to time and can be down to any number of factors. try again the next time
 
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