Running

If it's above the neck, run but monitor, on the chest = rest.

A head cold may have your HR 5 to 10 beats higher for the same pace. So it's either going to feel slow or hard work

any views on where the regents park 10k course sit in terms of "fast" or "slow" course?

I already know where it sits in terms of "cheap" and "expensive"

So I am out of cycling for 3months due to a spectacularly broken wrist and I am going stir crazy ... need to excercise. Has been two weeks since it was operated on and I am now in a splint so feel I could get out and run.

I have never run as I have always cycled, is it something that would work to keep my fitness up and weight down until I can get back on the bike or at 28, with no experience will I just start falling to bits... Anyone got any experience and tips?

It'll certainly work. But don't go too nuts at the start. It's not uncommon to use the cycling fitness you've got and go out for a long run, then find the next day that you're in bits because you're not used to the ground impact. That's what I did at least. Other than that, go for it. Find a local parkrun maybe.

Cheers, my world domination of running will start tomorrow.... How long until the olympics...?

Been having shooting pains in my left knee only when descending. The first ultimate fear is cartilage, but I have seen that doing quad strengthening exercises to build quad muscles can help, but is it not better to stay away from building muscle as a runner, and using only the muscle you need to run, and not excess?

You want to be doing exercises which target muscle groups which help with stability, especially with the knee.

Hypocrite alert though as I have been neglecting this and now have a fucked knee after trying to do a 60mile+ week...

Squats, lunges and things like this:
http://www.njsportsmed.com/files/myrtl_routine.pdf

Ease in would be my main tip, borne from experience. To start with do short runs less than 20 minutes and run for a minute, then walk for a minute and repeat. Gradually increase the length of the running section, but keep the walking section at a minute. Within two or three weeks, depending on how often you are running, you should be fine to run for 20 minutes and longer.

I always tried to keep to running on grass and other soft surfaces as that lessened the impact on joints and bones. Stretching afterwards really helped to reduce the aches and pains the next day too, focus on the hamstrings as cycling shortens them so they get put under a lot of stress when you start running. The worst pain was always around my hips though, the tendons there really suffered initially.

Ease in would be my main tip, borne from experience. To start with do short runs less than 20 minutes and run for a minute, then walk for a minute and repeat. Gradually increase the length of the running section, but keep the walking section at a minute. Within two or three weeks, depending on how often you are running, you should be fine to run for 20 minutes and longer.

Seconded. Too many people try to build up too quickly, especially if they are already reasonably fit from other sports. Too many people rush out saying "I'll just go for a 5k run" because that doesn't sound too far, then they sprint the first 500m because that's how they imagine running should be. After a couple of minutes they're doubled over by the side of the road unable to breath because they went out too quickly... it's disheartening and gives people the impression that they "can't run". Start easier than you imagine and build up slower than you think you need...

Go for a nice long walk somewhere beautiful. Run some segments when you feel like running and walk the rest. Allow yourself to stop and admire the views, learn to enjoy running for running's sake.

I've taken the rash decision to enter the Dukeries Ultra 40.

http://www.hobopace.co.uk/dukeries-30-40/

Now I'm going to have to spend a lot of time sat on my arse researching training plans and drawing one up. Anyone fancy a sweepstake on how many times I'm going to regret doing this before I reach the finish line?

Too many people rush out saying "I'll just go for a 5k run" because that doesn't sound too far, then they sprint the first 500m because that's how they imagine running should be.

I got roped into doing a 6 km 'fun run' through work about ten years ago. Had a cycling event in Italy a week before, so did no running beforehand whatsoever and just relied on my cycling fitness to get me through it. I couldn't walk downstairs without significant pain for about 3 days afterwards and it was a week at least before all the pain had gone.

The next year I did it again, but spent 6 weeks beforehand running twice a week, gradually building up the duration. Had no pain whatsoever afterwards, despite running 3 minutes faster.

Have started with a couple of 3km runs. Not sure about pace but feeling it. Amazing the difference in fitness from cycling. stretching etc after is they key I think... Feels like it's working though!

Final parkrun of the year on a very windy Newcastle Town Moor. As we were finishing there was an ultra event starting, something along the lines of as many laps of the Moor as you can do in six hours; it won't be much fun for them.

Just saw you asking about good shoe fitting ... not sure if they still trade but Run & Become near Victoria bitd had a very strong fitting process, including making you try running (and carefully observing your gait) in various shoes outside the shop rather than on a treadmill.

I think there's an argument for deliberately exercising muscles that running doesn't develop, in order to avoid an imbalance. I used to have knee pain - specifically patellar tendonitis - and I believe it can be caused by the quad having to work too hard, since your hamstring strengthens more through running than the quad does. The best exercise suggested for this was one-legged squats, particularly on an incline board to help isolate the effort in the quad rather than the lower leg.

I don't think you're in danger of building up the quad too much, especially in terms of bulk, if the majority of your exercise is aerobic.

So I'm done for the year. 4 x 2 miles on the track this morning, with 400m slow jog recovery between sets. Averaged 5:28/mile pace until the last mile where we managed to wind it up for a final 5:13, which was very pleasing. I've had my biggest volume training year ever (running + cycling), and no niggles at the end of it. Get in!

I just went under an hour for the first time this year for my usual 12k circuit. I was pleased until I read that ^

Ah well, I'm off out to eat and drink all the things.

1 min 14s quicker at Bowstones today, same Pos (27) as 2015 though as stronger field. I got stitch on the descent again but held it together better this year losing less time and near enough holding position. Any fantasy of sweeping up prizes in my new age cat next year checked as I was beaten by more v40 than SEN. Rode there and back on a nice morning for it.

No heckling from @andy_k but a bottle of Trooper for everyone who took part.

Nice stats @PhilPub. My Fetch-log says final ytd 1421 very slow miles but by most reliable benchmark (Heaton Park XC as I have run it most years on unchanged course) i'm in better running shape than anytime since I moved up to mcr.

@Hefty sounds like you're making good progress, hope more to come in 2017.

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Hmm. Nooby post here. I have not run since about 1998, and even then it was a one-off 5k "fun" run in Battersea Park. Now, having done 23 years of daily cycle commuting I have moved jobs and lost my daily exercise, so a few days ago I went and bought some running shoes. Yesterday my wife and my daughter (both of whom have been running for years) took me out for a run around SE23 and SE6. I managed a mostly flat 5k in 32'51" which was better than I expected, and the pains in my legs today are not as bad as I had expected, what with me being nearly 50 years old and a bit overweight.

I'll have a day off today. Should I aim to up the distance over the coming months, or stick at a regular 5k to avoid pushing things too far?

Up the distance gradually and don't worry about speed too much to begin with.

As above, I'd go further add don't get hung up on either speed or distance. Time on feet is key but build up slowly. Speed & Distance will follow.

Adding 10% distance per week is a regular guideline

Thanks for the steer. Legs are a bit rough today - sat through 2.5 hours of intense Scorsese this afternoon and had difficulty walking down the stairs. But might fit in a run tomorrow before the last round of hostilities/festivities.

Downstairs is always the worst.

Two more runs and your legs will be used to it.

32 mins for your first 5k in 18 years is bloody good going, I suspect you'll soon up your distance as you'll start enjoying it and want to stay out longer.

It's my sister in law's birthday in a bit. She currently straps her phone to her arm to strava her runs. Can someone suggest a watch that:

Stravas, ideally uploading without faffing on plugging it in, maybe there's one that bluetooths to a phone?
Does steps and distance
Has a HRM
Is somewhere between free and £150.