Running

I'd second all that @duncs said.

In regards to the stretching I think there isn't one way that works perfectly for everybody (personally I never found that pre-run stretching did any good, for example), it's definitely worthwhile to pay attention to what your body "likes".

Oh and in case you haven't already - get some proper running shoes!
Ideally go to a shop where they can check your style of running and fit you accordingly, trust me it's worth it 👍

Thanks @duncs and @salad

The first run I did in some old NB trail shoes but I recently got some Hoka Challenger 7s and Clifton 9s having tried them on and found them pretty comfy. Hoping to run trails, though so far has been mostly road/mixed. Have yet to try the Cliftons but the Challengers seem good, even on the road!

My only bit of advice for cyclists turned runners is to ease off a bit and build distance gradually.

A total beginner with no cardio fitness will run out of puff before they do any damage to themselves and so as they improve fitness they can go for further and longer on a natural curve.

As you have plenty of cycling unde your belt, you don’t have the lack of fitness acting as a safety net before you do yourself a mischief.

That’s such a good point about different levels of “begginer” if your VO2 max is already high.

Also @ghostface, as Salad mentioned stretching isn’t necessarily for everyone - in fact there’s some data to suggest it increases injury risk, perhaps through additional mobility where some stiffness would keep you in check. It’s not black and white, basically.
This is coming from someone who’s warm down routine is often getting through the door and immediately sitting on a Teams call on an awful chair on a wonky floor 😂

Also @ghostface, as Salad mentioned stretching isn’t necessarily for everyone - in fact there’s some data to suggest it increases injury risk, perhaps through additional mobility where some stiffness would keep you in check. It’s not black and white, basically.

^ so much this.

(I didnt watch thd video) For Warm Up it should be more about movement to progressively warm up muscles & lungs etc at first.

The traditional "few mins static stretching" of cold muscles then launching straight into a run isn't going to offer much imo. Others may disagree still.

Cheers, the stretches are dynamic ones in that warm up video which, as I understand, are much better than static for cold muscles

Wise words, it requires a bit of discipline and self control to not just leg it seems

I’m the same when it comes to the bike - can happily ride 200km at a fair clip without any stretching before or after and feel fine the next day, which is obviously not good practice, with the running I’m much more wary of stretching, warming up/down and avoiding injury in general

If it works for your body (no injuries & getting what you want out of the exercise), then why is it not “good practise”?

A progressive 1km warm-up walking from 10min/k to 8:30 pace does add some gentle elastiscity prior to your efforts.

All this warm up chat is making me feel bad. My first kilometre is usually my fastest. 🥹

to 8:30 pace

lol, this all I can manage at the moment. Stupid injured old body 🤕

Keep it for 6 days and you are rather close to the 6 days world record.

I just made this mistake and spent the last 2 weeks limping

Some excellent sales on at the moment have lead me to refresh my winter running garb (training for Stockholm marathon next year so fairweather excuses won't cut it...) and buy a proper jacket. I had been running in a Trespass packable rain jacket and I seemed to come out as wet from inside it as without.

Adidas terrex xperior 2.5l light rain.rdy jacket was almost half off and under £100. Hopefully does the business as I've gotten utterly drowned the last few days out.

Also picked up a pair of Brooks Adrenaline GTS 23 GTX, some Mizuno gloves and some fleece lined leggings and base layer. Hopefully a toasty winter of runs ahead of me!

Following my earlier question I opted to not go for a rain jacket and instead picked up some tights, long sleeve and gilet courtesy of a 15% off ASICS code (along with some magic speed 4’s to relieve my metaspeeds of regular workouts) - got out for a run yesterday in the sleet/snow in a long sleeve, half tights, hat and gloves and was plenty warm (2x3km @10k pace), but will be layering up a bit more for todays easy run - no snow but 2 degrees!

Cheers for this, also to Chack and Alf0nse. It's my first shinsplint and came as a surprise as I've been pretty careful about the 10% weekly increase, mobility, progression running mainly... Felt like I'd been hoofed in the shin on Saturday and Sunday but calming now. Still limping a bit but my physio helped a lot yesterday and I hope to do some treadmill on Friday and see how that goes.

It's a bummer but if any week's not a bad one to sit out it's when snow and sleet arrive. Just really hoping that I can get back at it soonish and it won't be an interminable or recurring problem. Doing all the shin splinty exercises right now.

After holding on round one of the hardest half’s around last weekend and not dying or snapping an adductor, my wife has entered me into the Bath Half in March.

The last time I did a flat Half was about 8 years ago and I got 1:31.

At my age(50s) , I think I’ve got maybe one more fast one (for me)in me. Something around 1:30.

I have 4 ish months to get there and adductor tendinitis that means I have to not run more than twice a week. (I can cycle and do weights). How do I get there?
What is the training plan?

@Alf0nse

What is the training plan?

Build your long run to 2hrs steady, then include some race pace efforts within this.

Consistency throughout rest of week (cross training) mostly easy miles sessions and one hill/speed session each week.if your body can take it.

Race a few Parkruns and a 10k along the way.

Bike etc as cross training.

Get good sleep, eat well & quit the booze/cigs if needed.

Or ignore all the above, wing it on the day accepting a couple of bad DOMS days will follow.

Have fun!

For what it's worth, I don't put much by the whole 10%/ week thing. Bodies take time to adapt to new loads and a week is not long in the scheme of things. I generally take the approach of only upping distance or intensity when I feel good/easy running current distances. Can be as much as 6 weeks between steps.

Cheers…not far off what I’m doing now.
Probably a just a little more measured

My eldest wants to do some running as her exercise for her Silver DofE award. She doesn't want to run outside in the dark, so has asked for a treadmill. I'm loathe to spend a lot of money on one, as it'll likely barely be used once she's completed her exercise task.

I've never used one, so I've no idea what to look for, other than it would be good if it was foldable and needs to have some way of recording duration and distance.

Any recommendations from the hive mind?

A treadmill would be a great way of putting someone off running. A thoroughly miserable experience.

If nothing else will do, what about a gym membership? There might be cheap memberships for students / under 18s, plus there is other stuff to do there for cross training

Buy a gym membership for a few months?
Seems easier than spending the same amount on a low end treadmill, then having to flog it

Edit - beaten to it

Or gym classes for something more interesting than running on a treadmill.

I really enjoy running. I hate a treadmill

Another edit - you’re in Beckenham? You’re not too far away from Norman Park, Ladywell or Sutcliffe Park. Track will be under floodlights through winter, and it’ll be structured. They’ll likely have junior clubs. Cambridge Harriers (who I run with - not in Cambridge, but in Lee) certainly have a thriving junior section

Set off for a run Wednesday morning, it was cold but bright as the sun was coming up as I hit Victoria Park. For some ungodly reason I decided not to run on the main path, but took the trail which runs beside it, which happened to be covered in fallen leaves. The joy of running through the autumn leaves in that beautiful cold sunshine was quickly brought to a halt as I rolled my ankle and heard a loud crack. Hobbled out of the park, straight into an Uber and then to A&E. Three hours later and I have an avulsion fracture of the fibula and will be wearing a boot for 4 - 6 weeks, followed by physio for the foreseeable. Gutted.

Stay safe out there!