Running

I definitely have imbalances, but any prior work on sorting them has achieved very little. Could easily be that I've not done enough though!
I only started running in my late 20s after cycling for my 20s - ended up very quad dominant. This latest run I went on, I actually focused on keeping my hips aligned and engaging my glutes and felt actual sensations back there, so that was exciting. I'm kinda unconvinced my body will just settle in to running correctly if I strengthen the right bits but maybe I'm wrong!

Would be interested to hear the long version of the tale if you're up for writing it up though.

The correct strength and conditioning programme will go a long way. The load put through your body running vs cycling is night and day. There is so much good free content out there, with that and a gym membership you should be golden

In general I’ve never found that I get cold running - even on longer 20-30km runs where it’s wet. But I have found that being wet and with strong wind can make me feel a bit naff and so having something to warm up in is nice.

Also everyone wears more layers during their warm up right? Right?!?

I think my body temperature is just fucked. Running yesterday wearing merino base layer+tshirt+fleece+hat+gloves = too cold. Sleeping last night wearing a (different!) tshirt = too hot. It's about 13 degrees here.

Does anyone have a fenix five charger that is surplus to requirements? I have accidentally put mine into storage.

Sorry for the personal, but have you lost weight recently? Obvs not asking for an answer.

I have and I'm suddenly freaking cold all the time.

I get colder since I lost weight (but still run pretty hot)

I think it’s the same as The 945 - so lemme have a look

Nope, I wish that was the reason!

Amazing. Looks like this

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Possibly not helpful if you're looking for one this minute, but you can get them next day from ebay / amazon etc.. for £3 / £4

@yoshy Right here's the long waffley version i was getting itb and piriformis soreness or runs around the 10 mile mark. Tried shoes with a bit of stability but because i thought i might be pronating but my foot was leaning on the support so i ended up with blisters in my arch. Went to a fancy big bucks run analysis lab and had a full range of motion, stability, muscle activation, running form and efficiency assessment. My pain which felt like sore itb and sciatica was just overuse of smaller abductor stabilising muscles doing the job of my larger stabilising muscles my hips and glutes which were lazy because i was so quad dominant from my cycling background and therefore weak and poorly conditioned everywhere else plus tight hip flexors from cycling. My vertical quad pushing efficiency was in the elite range but my lateral stability was in the bottom 30% because all I've done is cycle and never done any skiing or ball or racket sports that involve changes of direction mine was particularly poor. To remedy my issues i had to strengthen my posterior chain and stretch my anterior chain. 1 month of conditioning body weight pushing through the heels squats, lunges both and single leg and loads of theraband abduction exercises 2x week with anterior chain stretching every day. Then 8 weeks of 1x weekly progressively heavy compound exercises and 1x weekly theraband abduction work plus daily stretching. During that time all my running limited 1 hour zone 2 runs apart from my weekly long run that started off at 75 min adding 10 min per week with every 4th recovery week 20-30% shorter before moving up again. I'm fixed had no injuries whatsoever for 2 years i just need to stretch 2x weekly and do s&c 1x week. Addressing your imbalances with improve your running once you have the muscle memory as long as you keep up the s&c and stretching. Your form may not look that different but your body will be working more efficiently with everything firing in the right order and with their intended workload. Concentrating on form is good and i run in front of a mirror on the treadmill to be mindful of bad habits but once your tired your form will revert back to type unless the underpinning muscle memory is there. This is a still from my analysis and top right you see how much my hip to knee is falling inward but knee to ankle is good so not pronating. Single leg squats pushing through the heel was the most effective exercise to counteract this. My lack of lateral stability was the equivalent of riding a bike with rubber chainstays. I know thats a lot of info but most of it sounds like you so hopefully it will help. The heavy lifting was hard and the s&c and slow running was boring but after 3 months i had solid conditioning and endurance allowing me to jump into more volume or speed based plans without getting injured.

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That final picture looks a bit like me (the one with the big red arrow), but with better postured shoulders. And nowhere near enough flab around the waist.

Hair do is spot on

Who are you calling fat me or you? 😉

No dice sorry mate - 3 chargers for a forerunner 35 but only one of them ones

no worries - thanks for looking mate

I don't have a spare, but I ordered these and they've worked well for cheap.
Now have one in the office and one at home.
https://www.amazon.co.uk/gp/product/B07KY5PYDD/

Anyone a member of lonely goat ?

^ not, but it seems an interesting organisation, they're listed as a PLC. I'm not sure that's usual for community clubs?

£16 membership inc. affiliation to EA looks very reasonable though.

Yes, I saw someone running in their shirt at a recent race and had a look at their site. Would probably make most of the membership back from the affiliate discount on races I enter. The social aspect of a 'club' would be interesting to sample. My concern was if they are genuinely about the loose social aspect or if it is a guise to sell merchandise and spam you with emails as so many thing are these days!

The cynic here thinks there must be a for profit motive somewhere as it is a plc.

I'm not good at reading accounts stuff, did they take the Covid Business 50k by looks of it?

https://find-and-update.company-information.service.gov.uk/company/11591586/filing-history

My actual running club is only £25 and comes with EA affiliation, tons of free race entries (road and xc), and loads of people to bore silly with my tales of bygone PBs. Not to mention all the training sessions.

You might be better off with a local one, if there is one, rather than lonely goat?

Edit: Tell a lie, it was £15 this year which was to solely cover the EA fees

Sweat Elite - Great training on this YouTube channel

https://youtu.be/eZghzVnCciQ

Anyone got the list of Parkruns happening on Xmas day?

Or know if there are any happening in London?

Big list
https://www.parkrun.org.uk/special-events/