Running

ASICS making 3d recovery sandals -
https://youtu.be/DTubfxtINVs

I've been doing the Hal Hidgon marathon plan for a few weeks now. There's definitely less intensity than other 10k/Half plans I've done before and the overall mileage is similar/a bit less then I'm used to.

I don't know if its the plan or the weather but I've been loosing fitness recently. My heart rate is high on easy runs (up to 10bpm higher) and my pace is down. Same for my tempo runs. Garmin reckons my VO2 max is down 2 points.

My diet is pretty much the same, resting heart rate normal, sleep pretty good. Work stress is a little high at the moment.

I haven't taken a break from running for awhile so not sure if it's overtraining? It's defo something I'm conscious of now and it's really demotivating to see the heart rate up on a easy jog.

I'm going on holidays next week and trying to decide if I just take a couple of weeks off and see if that helps or push through and see if the extra heat will pay off come Oct.

^^^ a slightly trypophobic design though.

Heat would easily account for 10bpm higher heart rate….

When you say you haven’t taken a break, is that Mondays off or no easier weeks?

Ended up having an unplanned recovery week as I’ve been fighting off a virus of some sort all week, probably didn’t help that the morning after my 10k race last weekend I had a tough long run with the final 5k at marathon pace but did it at half marathon pace and got an immediate telling off from coach, feeling better since Friday, but that’s didn’t make this mornings 17 miler this morning easier, but early morning, heat etc and was pleased to get it done. One more week here then 10 days in Italy so should be pretty well ready for any heat that the rest of this marathon block can throw at me!

I'm taking rest days and easier weeks. More just haven't taken a week off.

That's good the heat can account for it I just never remember it being this hard! I think the watch telling me I'm loosing fitness might be getting in my head too much.

I quite like my Sportful NoRain bibs for cycling. Not intended to keep you chalk dry, but takes the edge off in a really nice way makes you indifferent to whether it's raining or not.

Is there a similar product for running? If I understand my internets correctly then it seems the answer might be no.

The garmin (and other brands apply) algorithms are not good at spotting differences between fatigue and overtraining, or tapering and detraining, trust the plan, the best test would be a fitness test with a mini taper, presumably the plan has a half marathon along the way that’ll allow you a solid workout/confidence boost!

You're looking for a waterproof pair of shorts? (not snarky just confirming!)

Cheptegei's final lap for the 10km was 53 seconds :D

r a waterproof pair of shorts

A weather resistant pair of running tights.

If you're not familiar with NoRain it's pretty much the same as Castelli's Gabba material. Kind of a wetsuit like material that does let some moisture in, but somehow makes it less miserable. I suppose the tradeoff is that less waterproof, but somehow insulating, means more breathable and stretchy.

Nike had some, which I bought about a year ago in the sale.

They rustled too much so they went back.

I don't recall seeing any others, it's a bit of a niche product. I think if you are running in the rain you have to accept you will get wet. Run off from the tights would end up in your socks and shoes anyway

I think the closest you’ll find is sporty cut waterproof walking/Hiking trousers. But it’s gonna be a bit boil in the bag.

waterproof

Yeah, not keen on waterproof.

these are what I had - Nike Storm-FIT Phenom Elite Men's Running Tights

https://www.nike.com/gb/t/phenom-elite-running-tights-HfhmwK

Just checked out someone showing off the Storm-FIT on Youtube just now. Definitely looks like crinkly stuff, nothing like the Gabba material.

Underarmour outrun the storm tights?

Any other UA Storm kit?

Underarmour outrun the storm tights

Ah! That looks a lot more like something Gabba-esque. There's a Spanish speaking dude on youtube who describe them as resistant but not waterproof.

The're going to the top of my list for now. And if they don't work as advertised I've just got a slightly expensive pair of winter tights I guess.

https://www.bbc.co.uk/sport/av/athletics/62232817

if it makes any difference to you, underarmour sponsor trophy hunters/hunting
https://www.instagram.com/uahunt/?hl=en

Wouldn't touch them with a barge pole.

Didn't know that, good info ta

Hope it's ok to ask some newbee questions 🙂 ..thanks in advance for any help!

I did search this thread for "beginner guide" and found this (12 year old : ) post / the two links therein very helpful, also this writeup from the New York Times. I did google a lot as well and, of course, am a bit confused now.

My background, running wise:
have always been running every now and then in the last 15 years, usually for a few weeks at a time, and then stopped / lost interest / did other sport instead.
I always basically just walked out of the door and started running (for about 20-40 minutes, and what must have been like 3-6 km), never really cared about a routine, about stretching, about nutrition etc.

I have not been running at all the last 3-4 years, as I fucked my knees working (meniscal tear in both).

Long story short I / my knees now feel fit enough to run again and I would like to be a bit smarter about it this time.
I have bought the current version of the shoe I had before, as I really loved that (New Balance 1080).
I live in the middle of the city, so it's a mix of asphalt and park paths, mostly the former though.

• I feel that even though asphalt is hard it is a good option for somebody like me who has rather weak knees (always have found that what is making my knees hurt again is making a weird step on sticks & stones -kinda terrain) - so should I avoid the sticks and stones or actually "practice" running on non-flat surfaces?
  
• I see all these beginner's guides recommend a mix of walking and running. This feels awkward to me (I'd rather just run, even if it's just a short duration - can currently do 15-20 mins / about 3km - and build up like that).
  Is that a good idea, or should I really get familiar with the runing-walking mix.
  
• I never had a gps, really don't like having my phone with me, actually I don't even have a watch.
  I feel like a apple watch might be smart idea, for time keeping / for stats, and also for music maybe..
  Is this advisable / are apple watches really good for running-things?
  
• as far as I understood there's no real consensus whether to stretch or not, before or after? So I'd just stretch my legs a little bit after, as this actually just feels "right" to me?
  
• do I understand right that consensus is that little snacks (not meals) before and after are a good idea?
  I did just buy a tin of peanut butter so please tell me I should be eating it
  
  

Thanks again for your help!

Seems like you're on the right track. I ran 3k every day for 18 months and really enjoyed it. Apple watch is a nice to have for music and tracking. I use a Theragun and really recommend it or another similar device.

The couch to 5k app/plan was how my partner and I got into running - it adds a bit of structure to the run/walk combination run, might be a good option to ease into things with your knees?
I typically warm up a little with some leg swings and light jogging and stretch after a run.
I think you might have more success with something dedicated re watch but I don't have much experience there. I have a cheap garmin forerunner 235 and find it great for running

More than stretching I’d recommend some strength and recovery work + good diet/fuelling and sleep.

Get a band and follow Lucytriphysio on Instagram for some pretty good simple videos.

As for running; plot a few loops which are easy to follow at different distances and then just start on those. Keep it simple and what works for you