Running

Got bored at work today, so I've entered ROF in September. Will help with the Spine preparation as its a multi day event. Can anyone suggest some fell runs over Autumn/ Winter? As I need to practise navigation in a race type scenario. Also any recommendations as to good GPS?

Check fellrunner.org.UK

has anyone read 'Running Free' by Richard Askwith. I have got about 4 chapters in and am getting bored of him describing how great he is for running in the countryside and in depth descriptions of the terrain he is running over. Does he find anything to say or is it a very very poor relation of Feet in the Clouds? i.e. should I read on?

Thought it was ok, the run descriptions are a bit filler-ish but some of the stuff on how he looks to avoid "big running" is interesting. The bit about tough mudder type events and the legal stuff around the conception of those events well worth learning about.

Despite torrential rain I got out early to run past Baggy point until I could see Putsborough Camp site. Stopped a fair bit to take some pics.

Montane jacket prev bought in anticipation of more fell runs held up well to the rain, wasn't like wearing a bin bag as it dried up either.

Obligatory pummelling by the surf followed by double cream tea at Baggys was also done today.

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Hullo running thread - have recently completed the NHS Couch to 5k and wondering what next. Lots of conflicting advice from various sources on t'internet so I thought I'd add to that conflicting advice.

I'm not really bothered about entering races but wanted to continue running as it turns out I kind of like it. The only goals I've got really are to be able to run to work by the winter when it's going to be less advisable to be running around dark parks by myself. Work is 5 miles and I can run 5k in just under 30mins at the mo.

Should I just concentrate on getting more comfortable with running 5k for a couple of weeks and stick with that distance - endurance with come with sticking at it, right? Or should I be following some sort of programme?

General advice I've seen is a 10% weekly increase. Listen to your body - and don't be afraid to run-walk-run.

10% in distance or time?

^ i'd go on time, but either will do really as unless pace drops significantly 10% distance will about equal 10% time.

Ah sorry, distance!

Yeah I suppose it could be either, they're both linked to each other if you're going to be running a steady pace without too much change in gradient.

Cheers @Pifko and @rhb useful, easy to understand guidance.

Intervals this morning, 2k warm up followed by 1k fast, 0.5k steady for 11k. Tired now!

First off, well done on the couch to 5k.

Here's my glob of conflicting advice from a complete amateur.

10% in distance or time?

Both really as they're kind of the same, but it's a rule of thumb so it doesn't have to be that strictly adhered to.

Don't go from one 5k run a week to five 5k runs a week as that will just invite an overuse injury.

Similarly don't go from five 5k runs a week to doing one 25k run and expect to get away with it.

It depends on what you do at the moment, if you do three 5k runs a week then adding a fourth may not be a problem, but don't add a fifth until you've done 3 or 4 weeks of four runs a week.

I progressed sort of slowly with my running, adding ~10% distance a week (in km) from week 3:-

Wk 1: 1.6, 3.2
Wk 2: 3.2, 5
Wk 3: 5, 5
Wk 4: 5, 5
Wk 5: 5, 5
Wk 6: 5, 5, 6
Wk 7: 6, 6, 6

My justification for 20% jumps from 5k to 6k in a week was that I'm also playing 5-a-side twice a week which is typically ~4k running each night (in an hour, it's very stop/start) so the total week increase was under 10% (5+5+6+4+4 = 24km to 6+6+6+4+4 = 26km). I just don't count the 5-a-side as pure running. So whilst an individual run went up by more than 10% I didn't push my weekly total up too fast.

It carried on:-

Wk 8: 6, 6, 6
Wk 9: 6, 7, 7
Wk 10: 7, 7, 7
Wk 11: 7, 7, 7, 5 (parkrun)
Wk 12: 8, 8, 7.5
Wk 13: 8.5, 8.5, 8.5, 5
Wk 14: 10, 6, 10, 5

I also built up to my full commute in (11.5km) by doing:-

Wk 12: 7.5km run, Boris Bike the remaining 4k
Wk 13: 8.5km run, Boris Bike the remaining 3k
Wk 14: 10km run, walked the last mile
Wk 15: 11.5km run the whole way in

If you don't have the Boris Bike option then for an 8km (5 mile) commute you can walk the first mile to warm up, run 5k, then walk the last mile as a cool down. As you build up you can run more of it (run more of the 'warm up' walking until it's all running and then move on to running the 'cool down' walking) - post run stretching and cool down is still important though.

When I was up to doing my 11.5km commute in regularly I built up extending it:-

Wk n: 11.5km commute in
Wk n+1: 15km commute in
Wk n+2: 18km commute in
Wk n+3: 21.1km commute in (half marathon)

This was on the back of ~30km a week running, so adding 3km to one run was within the vague 10% magic limit.

Now I try and do one HM commute in once a month (did May and June, failed to do it in July), with the other weeks the 'normal' 11.5km commute in.

A typical (there's hardly a typical week) week for me is now:-
Mon: 10km (sometimes 4km 5-a-side)
Tue: 4km (5-a-side)
Wed: 6km (short and faster)
Thu: 12km commute in, 4km (5-a-side)
Fri: rest (well, rest from running, 1h swim and 3h cycling)
Sat: 5km Parkrun
Sun: rest

My Parkrun is about to become a lot slower as my 5yo daughter wants to run it each week and so I may try and add a 11.5km run home on a Tuesday depending on what time my 5-a-side game is.

(Managed to edit one bit out somehow). If you don't already do them then Parkrun (free timed weekly 5k runs) are an excellent way of continuing running throughout the year and keeps you motivated. No pressure, nice friendly atmosphere and gets you up and out for 9am on a Saturday.

The 10% a week increase may not seem much, but it quickly gets you up from 5k to 8km:-
Wk 0: 5km
Wk 1: 5.5km
Wk 2: 6.05km
Wk 3: 7.32km
Wk 4: 8km

It's just about setting off that little bit more slowly and adding that little bit more distance/time. The more times you do the distance the better you'll get at pacing yourself and knowing whether you can push that little bit harder from the start.

Even at a steady 10% a week increase you can quickly build on just one 8km run a week to much greater total weekly distances. After 25 weeks of 10% increase in weekly distance you can go from 8km to 86km - enough to cover commuting in and home 5 days a week and a 5km parkrun on a Saturday. You'd be used to being tired by this point though! I wouldn't recommend something as simple as this though, by the time you get to 30km or 40km a week you need to think about some more structured training including speed/strength/interval work, shorter faster runs, along with easier weeks every 4 weeks or so (periodisation and adaptation), etc.

coming up to 4 weeks since I injured my foot, I've done one run since and I'm itching to get back, based on physio advice I'm allowed to start to do some very short runs next week, and then go from there based on the response.

cant wait as I feel like a part of my is missing without being to able to run....

Oosh! Lengthy post is lengthy but some interesting food for thought there.

I was doing 3x 30 mins a week but have dropped back to a 1 or 2 a week after being on hols so I reckon I'll start with getting back into the habit of three runs a week for a couple of weeks. Deffo need to get to grips with pacing myself. I get frustrated if I feel I'm running slowly but then push myself too early and I've found with all exercise (cycling, swimming, whateves) that it seems to take me longer than most people to warm up but once I am warmed up/in that sweet spot I can go longer than other people of similar fitness levels...

I've taken against park runs because I've got a dislike of mass sports activities but I really should give it a go before I dismiss it outright.

Also ver good approach to running to work with the walk 1st and last miles. Thanks!

#wouldrepifcouldetc

Definitely don't be against parkruns, they're brilliant.

maybe start trying to do one slightly longer run each week?

Top work on running 5k, lady! Definitely give parkruns a go, they're nice and low key, people are generally friendly and often there are people running with dogs!!

I have two pieces of advice: firstly, try to do 3 different runs each week - a short fast one, a medium one and a long slow one. It's less boring that way too! Up to you what those distances and speeds are. Secondly, learn where all the public toilets or friendly pubs are. Just sayin'.

I'm after an internet diagnosis: I've got a pain just above my right ankle (maybe 5cm above the ankle itself), on the inside. It hurts if I put any pressure through my foot (walking, running, cycling) though not enough to stop me doing any of these things. It feels tender when I prod at it. What could it be? Do I need to amputate?

Could be many things*, get it checked by proper expert.

*e.g. When I had lower leg pain once I ended up having to scrunch up tea towels with my toes to strengthen them. /csb

Secondly, learn where all the public toilets or friendly pubs are.

Probably the most important bit of advice for any runner!

I actually came here to post a motivational update... Yesterday as I was approaching the end of my run the legs were tired, the mind was wandering, and I noticed something strange. I was on a recovery interval so letting my legs go at their own pace, thinking about my marathon goal and I realised I was cruising, enjoying it, and going way too fast. Had to force myself to slow down otherwise I would have blown up on the final interval.

I've finally reached the point where running is fun rather than just an exercise in pain tolerance! Feels good, first parkrun tomorrow :)

Sounds really good. A very positive stage to be at. Which parkrun are you making your debut at?

Do I need to amputate?

Act now, question later

Yes it feels good. Today I am forcing myself to have a rest day, even though I'm tired I want to run.

Will be at Newbury parkrun, supposed to be quite busy which might impact the time a little but as I've never actually gone all out over 5k I'm guaranteed a PB!