Running

Fcuk that. GO ON RUSSELL!!

I’m considering my own race. Can I eat all this before he finishes his race??

I hate gels

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Are those the rhubarb and custard flavour gels? The best flavour!

I didn't manage to do Day Release as I have spent the last 4 days throwing up. So of course I've signed up for a new challenge, Marcothon: https://www.strava.com/clubs/marcothon-2020-322459
Except we're doing 5km every day because the girl organising it here says 25 mins is not enough because people might - the horror - walk!

Russell is coming off Snowdon now. Hopefully he has cracked it and will at least get a sub 24 finish. The Winter record held by Damian Hall might be out of reach though.

He did it. Sub 24 for a winter paddy Buckley. Well done Russ. Damian Hall's record survives.

Legend!

used to enjoy running and could knock out a 5k at reasonable pace

fast forward several years and two kids later i've put on a bit more weight. Not obese but want to shift this gut.

Last few times I've tried running I've developed a sore back. I'm working on my glute strength and I now have custom insoles which I'm assured will help, but I'm wondering if hill repeats might be a productive way to get back into running - intuitively it seems as if running up a hill and walking down it again would minimise the impact of my feet hitting the tarmac and still allow me to build fitness and lose a bit of weight.

Happy to be corrected though - thoughts?

My advice is usually the same and that is to ask a real expert to this type of question - I've recommended Manni_o (instagram) on here before and I saw recently that @Scoot has started to work with him. He's London based but people do video consults which would be a good first step.

Happens to me every now and again. I have a feeling it’s usually something else that triggers it such as a long car journey and then running makes it progressively worse.

The best thing I’ve found recently have been short Pilates sessions on YouTube that seem to fire up the surrounding muscles using glute bridges etc. A 20 min session really helps for the rest of the day.

I know that when I got back to running I used to get a really tense and sore small of my back just because my gut was pulling my posture put of whack. Was horrible st the time but it seemed to solve itself in time.

I've just signed up to my first ultra. Perhaps a little optimistic as I'm in the midst of my first running injury (runners knee) and the run is in 12 weeks time.

Does anyone have any top tips for a first 50km run? it's just 5x10k runs right? I'm also in the market for a training plan, if anyone knows of one.

Oh and the event is the North Downs Ridge 50km let me know if you've taken part before, or are attending in Feb.

Does anyone have any top tips for a first 50km run?

Walk uphill. Run downhill. Eat & drink plenty & look after your feet. Keep stopped time to a minimum.

it's just 5x10k runs right?

Sort of.

I started running (well, jogging) again over lockdown, doing the couch to 5K, and it seems to have stuck for the first time in years; on previous attempts I got bored or injured and drifted away. I bought a Garmin watch this time round to help me structure my training, and having the data to hand seems to help with motivation. I can now run 10K without stopping, and am working on getting faster. I have found I've been getting stiff after speed intervals and long runs, but am partly putting that down to it being over a decade since I last ran more seriously (so I guess recovery's no longer quite as easy), and the fact that I still need to lose a fair chunk of weight (lockdown pounds and otherwise). I was surprised to find that I've been feeling it in my back and abs, but it's been no worse than the usual post-exercise DOMS, and the flipside is that my posture's much better, and I've had zero other back problems since I started running again. Once my running load's stabilised a bit more I plan to start adding kettlebells back in.

Core is a massive part of running and more distance even more so. Deadbugs are a greatcore stability exercise and good to add into a warm up (lol yh right!)

it's just 5x10k runs right?

Sort of. You can split it up into 5 equal runs, but those runs will be:-

• 25km
  
• 12km
  
• 7km
  
• 4km
  
• 2km
  

Can confirm that Manni_o is a brilliant physio and it's worth seeing an expert if you have a pain or injury - I went because I kept getting a pain in my ankle/calf every time I tried to up my distance or pace and he's diagnosed so many things that were off with my body (major things!) and given me super targeted exercises to do every day to not just help my ankle get better but to be a much better and efficient runner generally. It's spenny but worth it - especially if you have health cover via work which will pay for it.

He also limited me to a daily 1 mile run which was annoying but it means I've run consistently for three weeks without aggravating my ankle so now I'm allowed to do 2k every day...it's definitely the best way forward to keep it small and steady.

Planning to do a marathon next year - ideally London Marathon if I can wangle a spot somehow (missed the ballot entry).

Just start off small. The tendency is to always do too much. Running is horrible. When I first started again I just thought why am I doing this this isn’t fun.

I just jogged a mile for a couple of weeks then just increased the distance gradually. I’m now at 4 miles 3 times per weeks and it’s enjoyable because I’ve acclimatised to the distance.

New to running, have been at it since August or so.

I've managed to slowly get to a place where I've got my heart rate down and manage to run every other day pain free. A mixture of dynamic warm ups, yoga, foam rolling and strength exercises have really helped. I thought running would take less time than cycling. Apparently not! I had the cardio from cycling but it's totally different. Managed 100km total last month which I was pretty chuffed with. I know a lot of folk around here could do that in one outing!

One questions tho. I find it really hard to run easy at a high cadence. Is there any trick to this? On tempo runs I'm at around 170 but on really slow runs I can be as low as 150. I'm built like a giraffe (6'5) which probably doesn't help.

Try to replicate the high back lift motion of running fast when running slower. It feels really bad and is hard to do but if you concentrate on keeping that form it might help. I’ve never focussed too much on my cadence but that was advice I was given from running coach

I wouldn't get too hung up on cadence. For one thing I think it's something which can increase with improved running fitness and efficiency (which itself will come from lots of miles), but also there's quite a bit of variance in cadence away from any supposed optimum. Particularly given your height, low cadence + long stride length will get you there quick enough. If you ever saw my club mate John Gilbert (Southern XC champion, 2:15 marathon runner, 6'2ish??) lolloping along you'd know low cadence can work pretty well!

Haha good to know. And thanks too @Tenderloin. Sounds like form is more important will keep working on that

I threw my trail shoes in the bin yesterday as I noticed I'd ripped some of the lugs off, and the soles were a bit too smooth in other places (too much running on roads, I think - the last trail race I did was 30% road!!). I'm glad to see the back of them as they smelled horrific and I have lots of bad memories of wearing them. But I do have another trail race coming up in a couple of weeks so I should probably buy new shoes. What are decathlon trail shoes like? I don't want to spend $$$ as every time I do a trail race I tell myself I'm never doing another one.

I think the more mile get good reviews on here. I'm currently looking at the Cheviot Pace. £30. If I could just find my bank card.

https://www.startfitness.co.uk/mens/footwear/off-road-trail/more-mile-cheviot-pace-mens-trail-running-shoes-black.html