Running

Still 220-age then 🥲🤪

I’d turn up and see (if it’s not too much of a schlep!) but I work with someone from the club so will pop him a message tomorrow just in case

Great, thank you!

Thanks for the recommendations. I've ordered a copy of The Lore Of Running to start with.

Probably should read fast after 50 too!

Came to my attention there are 2 Science Of Running books, I'm reading the DK one :-

https://www.dk.com/uk/book/9780241394519-science-of-running/

Born to Run is excellent, and really enjoyed the two mentioned by Adharanand Finn. Finn also wrote The Way of the Runner (Japanese running culture) which is just as good as his others.

Also good are There is No Map in Hell (fell running shenanigans), Running the Dream, Out of Thin Air (a lot like Running with the Kenyans but in Ethiopia), The Pants of Perspective and Finding Ultra. Would also recommend The Lost Art of Running by Shane Benzie. It's about running form, which sounds pretty dry but I got a lot out of it.

Admittedly I haven't technically read any of the above, all listened to (Audible) while out running.

The Lost Art of Running by Shane Benzie

I was going to suggest this one. Well worth a read.

The Lost Art of Running is also good.

Edit: I should read all the other posts before replying...

Left knee looking a bit bigger than the other one this morning. Probably just ITB wondering wtf just happened.

My left leg is standard fatigue / sore muscles. Right is not happy at all. Think I need to do some ice and elevation this week.

Thanks for all the Lost Art Of Running recommendations (and the link @jdp). I will be getting a copy of that too.

all listened to (Audible) while out running.

Yo dawg

Ramp test.

Which are fuuuuun.

Foam rollers. Is there a forum approved one or will anything do?

A 5 min google suggests the Trigger Point grid is a decent buy but will it be much better than a Amaz*n/Sp*rts Direct cheapie ?

220 - age is clearly nonsense

It's one of the best things there is in the absence of any real world data.

In other words, if you take a formula of the form:

HR_max = x - age

Then x=220 is the best fit population wide, any other value for x (higher or lower) is a worse fit population wide.

Of course, individuals vary massively, but that's exactly the point.

If you have any other data such as "Oh, I'm 30 but I've seen my HR at 195 on my HRM" then you've got a more accurate/appropriate value to use than 220-age.

There are other formulae which are progressively better, but they're more prone to error (or just putting people off) due to the increased arithmetic required.

One formula with a better population wide fit is: 207 - (0.7 * age)
Then an even better one is (I think): 192 - (0.007 * age²)

But, yes, the best measure of HRM is to go out and do something hard and see what your HR peaks at. Then if you ever see a higher figure then that's your new HR_max.

It's also very sports dependent. Sprinting at the end of a parkrun I can only get mine to ~185bpm, but playing 5-a-side it regularly tops 200bpm.

There are second order polynomials that have a better population wide fit.

You’re a second order polynomial

Of course you’re right, I guess I just dismiss it because it doesn’t fit my own experience.

I suppose also I wouldn’t set training zones based on an average estimated FTP, and it’s the same kind of thing, though HR training zones are already a bit wooly so I guess it’s fine. Whatever gets us out the door and sweating is all fine by me.

I feel contractually obliged to promote Blackroll, as they're one of the sponsors of my club.
I also feel that I should point out that I broke my last foam roller by using it as a seat.

HRmax = x - age

Then x=220 is the best fit population wide, any other value for x (higher or lower) is a worse fit population wide.

Strong memories of doing GCSE sports science in 1998 here!

if you're not a fan of flopping around on the floor then a handheld "tiger tail" is also very good. I found I'd actually use it after a run when i was knackered because it didn't require any super painful planking on top.

can also be used down the pub post run. which tbh is probably it's key selling point.

Thanks. The only time that I ever run to the run to the pub is if I'm late and then the last think on my mind is foam rolling...

Worrying. How long where you sitting on it? A 5 min perch or a 3 1/2 meeting?

National xc on telly.

https://www.facebook.com/583638941699155/posts/5210825082313828/

https://youtu.be/vnx7jGuBMY8

A good video for all those guilty of this
Myself included as soon as i feel my S&C starts improving i start backing off. It's a bad habit of mine and i know full well like every other type of training. If you train an area it improves if you neglect an aspect your fitness declines in that area. It's not a hard concept to get your head around yet so often i just go na it'll be alright I'll just go for another ride/run and I'll do some S&C tomorrow then the next day and so on. All this guys videos are really good. Straight to the point informative and not padded out with promotions or general waffle

He is terrifyingly fast for such a big lad.

[Edit] Actually, maybe not that fast, according to his strava.

Funfax - my physio was in his cohort when they were training.