Running

Yep - that was my logic for doing several long runs off road, “it’ll be easier on the body”. Which it is, with the exception of some little stabiliser muscles attached to your shin :-)

And yeah, I’m not a great fan of custom othrotics. I use off-the-shelf Sole insoles for running and cycling as I just prefer the feel of them, but having gone down the “prescription” custom insoles route twice now, I think it’s largely quackery

Really strong start at xc & feeling good... all scuppered by loose lace on my spikes, hard to get back into it after stopping twice & them still not being right.

Rather have that happen today than in 2 weeks time though, bringing gaffa tape with me to Leeds.

Any idea of what Leeds will be like? I changed my spikes to 15mm for the Southerns the other week, but that's the first time I've needed anything longer than 9mm this season.

My shoelace also came undone at parkrun this morning, it was pretty annoying flicking on my other leg. Luckily the strong wind blew it in the opposite direction.

If you're at the Nationals, don't get me or @rhb to help tie your shoes!

I'm told it's a 15mm spike course. Given size of earlier races it'll be cut up for sure & any mud will be gloopy.

Today was the first time ever that a secure lacing trick @_Leon showed me a few years back has failed - I think the laces themselves need replacing as they feel brittle.

can you share the lacing trick?

https://microcosm.app/out/3Ucbh @doubleodavey

I can't get the spikes out of my spikes. If I need 15mm spikes then I might need some new shoes.

I use this stuff to prevent seized spikes. Otherwise n+1 for xc shoes sounds just as appealing as it does for bikes...

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With the assistance of a pair of pliers all of my spikes are out. 15s on order for the National.

It has been a good weekend of running. The final Surrey League of the season at Lloyd Park was on Saturday. I arrived late after getting stuck in traffic on a Croydon industrial estate and then parking in the wrong place. The warm up was a dash to find the start line, collect my number and put my spikes on.

The race itself went well. It was a very fair course; runnable bits on a playing field; some rooty singletrack; a steepish muddy hill and plenty of ankle deep gloop round the back of the course. After flirting with places in the early 60s all season i managed a big spring finish to come home in 55th and finish 10th scorer for the club. overall we won the B team competition and were second in the a competition.

Today I managed 17 miles in about 1 hour 55. This has made me think that perhaps the marathon dream isn't fully over for this year.

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Snuck under 1.50 for a half by about 30a today at the Olympic Park half. Quite pleased, especially as I did a big(ish) negative split.

How often do you (or should you) get your hair analysed? I’ve rebought the same shoes for about four years (and I’ve been running more and more) - could my gait have changed as my running has improved?

That's a great run! I see you beat Simon C (and JT!); he's beaten me in all but one of our XC head-to-heads, so a nice scalp there.

Just more cycling and rowing for me recently. Will be chasing up MRI info this week.

first park run since i got the weird inner soles from the doc to help with shin pain. I read everyone's comments above and was not hopeful but they seem to have improved my running related pain. Its not gone completely but im not hobbling about and using the lift this morning so its a great improvement. Few more runs to confirm then i'll gradually increase the distance. At this point im keeping my pace at about 10:45 - 11 mins a mile. Its not record breaking but i want a base to improve on. Once i hit my randomly chosen distance of 10 miles i'll try to get a bit faster.

Little victories and all that. Im gonna have to push the training though if i want to finish the GNR without collapsing.

Hi all, I’m looking for some advice on building hip strength/relieving hip pain… After a 20miler about a month ago, I’ve had a niggling in my left hip ever since. I feel it coming on about 2km into a run, and then it increases and sticks around for a day or two after a run. I had a week off running last week (was skiing, and it caused no problems at all), but it came back on a 10km run yesterday. It’s not enough pain to make me stop, but it does feel like it could get worse, and as I’m training for a 100km ultra in the summer, I’d like to sort it out before I start significantly ramping up my distances!

Can anyone recommend any specific ways of building up strength around that area? It seems like joint pain in the outer socket area of my hip.. or if anyone has any other suggestions of how I can prevent further pain (through improving technique / getting different0 shoes/ stretches etc…)

Thanks in advance – I’m new to this running malarkey but loving it, so want to sort out my body before pushing myself and don't really know what I'm doing..!

I would hazard a guess at it being glute related.

I went for some advice with a physio recently, and she wanted me to do glute activating exercises. I did a few but never really got into the habit properly.

She wanted me to stand facing a wall about arms length away, then lift one leg at a time, making sure i could feel the glute activating as the leg lifted. Then repeat with the other leg. hopefully that makes sense!

I’m after recommendations for a vest/bag for training and event day for a 100km ultra.

For training I want something to carry water and snacks, but just getting a vest seems a bit silly as it’s not so multifunctional.

Part of me is tempted to get something that could double up as a little bag for light hikes and rides, but I need to make sure it’ll do it’s primary job well of being comfortable for long runs.

The inov8 app terrain pro 0-15 seems to answer this question, but It’s quite expensive.

If anyone is selling something suitable let me know.

I would go and see a sports physio - they should be able to isolate the issue, work on it to relive the pain and give you exercises.

As below if it’s glute related there are plenty of flute strengthening exercises. If you sit at a desk you could have tight hips also, do exercises to release this tightness.

I had/have both of these combination of yoga and specific exercises in my gym routine have really helped

The Decathlon trail bag is worth looking at. At just under £30 it's cheaper than pretty much anything else out there and fairly well designed. Comes with 1l bladder and 10l capacity. They also do an "ultra" bag which is 15l capacity. Not used it but expect it's similar.

Have you experienced using the 10l one? Looks like the 15l is pretty new as there are comparatively few reviews. The 10l bag has excellent reviews, will definitely try and take a look in the flesh.

I think you're probably right!

So next Q.... Can anyone recommend an affordable physio? I have NO idea how much this sort of thing costs.. Just moved back from Denmark, where I had free weekly physio appointments after straining my neck from climbing... The dream..

where you based?

Hackney, but happy to travel within London.

I've never tried but http://www.nlssm.com/Clinics/Student-Sports-and-Remedial-Massage-Clinic

Erm...

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