Running

Sports scientists. A little less sciency that your average actual scientist.

Like I'd let the c'nts that did a little extra PE for 3 years, while I fried my brain with actual sience. Tell me how to live my life.

Fecking bugerylugs.

Woah there. It depends what type of sports scientist.

This could be seen as sports science: (its not really, but a good read and a forum members)
http://www.cell.com/biophysj/abstract/S0006-3495(11)01196-9?utm_source=ECE001&utm_campaign&utm_content&utm_medium=email&bid=T6B5R2F%3AFO3J1S7

and that's fairly 'sciencey'.

Anyhow. 5k, c.20mins. It felt good, now to double the distance and keep the same pace.

All I got from that was Pi release, when streatching. Which made me giggle.

Being a twat^

What I understood was interesting.

Its a forum members research work also.

Sorry, I am finding it hard to focus what with all the L-Carnitine I am taking now?

Also, your punctuation seems to have deteriorated.
strange side effect...

From my own experience (Nike frees) the load I exert in the strIke is noticeable lower (but then I have lost 9kg since starting using them), and at first I noticed that my calf and Achilles shortened they have now lengthened to levels far greater than prioto switching to a fore/mid foot specific shoe.

My only real complaint is the usual one with nike products the quality is seriously lacking, in less than 200 miles I have worn a serious amount of the rubber on the sole away, I don't think their quality is what it should be.

Interesting article though.

Did 10k in 42 minutes at lunchtime. Would be a bit quicker with fewer obstacles to dodge. It seems that I average 206 steps per minute (which, if I understand this correctly, is a running cadence of 103) no matter what distance I do. I suspect that trimming that back into the 90s would actually help me gain some speed.

i don't know a huge amount, but my understanding is that high cadence is good, and as you get fitter and stronger your stride will lengthen, naturally increasing your speed.

are you using a garmin to work that out?

(tries to ignore mental image of trying to count that fast while running!)

My shins are killing me. I've done parkrun for the last two weekends, and a little bit on the treadmill in between - but I'm just starting with running. I'm now thinking I'll steer clear of the treadmill this week and just do the parkruns for a while, until I'm a bit more hardened to it. What do you think? A mate who does triathlons said I should rest for two weeks then build up my runs gradually. That sounds pretty sensible, but I've enjoyed the parkruns and don't want to stop.

I'm cycling as usual, obviously.

could be the start of shin splints, be very careful, usual R.I.C.E. works well on early stages, i find i can stretch the muscles and tendons on my shins by kneeling with my toes pointing backwards and sitting under my arse but do this on a soft surface.

Did 10k in 42 minutes at lunchtime. Would be a bit quicker with fewer obstacles to dodge. It seems that I average 206 steps per minute (which, if I understand this correctly, is a running cadence of 103) no matter what distance I do. I suspect that trimming that back into the 90s would actually help me gain some speed.

I think this also relates back to the heel/fore/bare foot debate. My understanding is that bare/fore foot runners would say that heel striking encourages you to overextend your stride resulting in a slower cadence. Conversely if you have good bare/fore foot technique you will be placing your foot more underneath you as you run. This shorter stride length results in higher cadence. This guy reckons the average cadence is around 140-160 and that barefoot strikers should aim for nearer 180.

I'm not sure what use this information is since I don't usually think about cadence at all, but I do know that even as a forefoot striker (reasonably minimal footwear) my cadence is waay below the numbers above (although they could be wrong as I was trying to count in my head).

could be the start of shin splints, be very careful, usual R.I.C.E. works well on early stages, i find i can stretch the muscles and tendons on my shins by kneeling with my toes pointing backwards and sitting under my arse but do this on a soft surface.

OK, point taken. I'll rest up this week (stay cycling) and maybe do some stretches. Am I safe to try the run on Saturday? Surely I have to run a bit, otherwise I'll remain non-running forever and never get started?!

I do clomp along when I run, so I imagine that's what's done it. All the grace of a hippo. Less.

the sensible answer is no, but realistically you're probably going to go for it anyway, so do it, regret your mistakes in your old age.

So I should rest longer? How long? Don't want to break myself, but it's only 5km.

Had a bit of a read. Lots of articles talk about shin splints as some kind of gory tearing of muscles from the bone. Thought it all sounded a bit far-fetched. This piece seems pretty sensible: http://www.runnersworld.co.uk/beating-injury/shinsplints---how-to-beat-them/234.html

I'll give it a miss this Saturday and rest up until next week, see how that goes.

so if it was me i'd try to rank the discomfort on a scale of 1-10.

1 being fine, 10 being excruciating pain, 4 being the ache you get after a long run.

if it was less that 6 i'd ice them and stretch them as best as possible, rest for a couple of days, and continue to run, any more then i'd take at least a week off and then start slowly with maybe 2-3k and see how they feel afterwards.

shin splints are essentially tendonitis, whereby the tendons which insert into your shins have become inflamed and swollen with an increase in running speed/intensity/duration, if you rest them then the swelling will go down, stretching will prevent the tendons rubbing and getting inflamed in future. continuing to run too soon will just continue to inflame them, possibly making them worse.

hope that helps, one of the drawbacks of starting to run is that you will probably experience this and ITB soreness, but take it easy, and you'll get through it.

something to think about now you've hit 5k is to make sure you are wearing specific running shoes which you use just for running, and slightly longer term, these things last for about 400 miles before the padding is less effective and will lead to more injuries as you become reliant on the cushioning at its most effective.

wow, long post, sorry.

No, that's great, I appreciate the tips. The pain now, as I sit at my desk, is a 2. A couple of days ago when I did to do a mile or so on the treadmill, it got to 7 and I had to stop. Then it hurt all yesterday, to the point that going down stairs made me wince. I think I'll try to do some stretches at home, cycle to and from work and go back to Parkrun the Saturday after this one to see how I get on.

good call, once this goes, all you've got to look forward to is ITB soreness and you'll be a real real runner!

There are race shoes?!

There are race shoes?!

Like bikes. Race day shoes are lighter, less forgiving, and most importantly more colourful.

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colour is my main criteria when selecting shoes.

NB minimus trail and Meryl trail glove both offer suitably bright offerings. :) Sadly my mudclaws are a bit of a bland grey/black with occasional yellow bits - makes me feel like a wasp (in a bad way) when I wear with my skins leggings.

Reds quicker.

I have these for trail running.

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so if it was me i'd try to rank the discomfort on a scale of 1-10.

1 being fine, 10 being excruciating pain, 4 being the ache you get after a long run.

if it was less that 6 i'd ice them and stretch them as best as possible, rest for a couple of days, and continue to run, any more then i'd take at least a week off and then start slowly with maybe 2-3k and see how they feel afterwards.

shin splints are essentially tendonitis, whereby the tendons which insert into your shins have become inflamed and swollen with an increase in running speed/intensity/duration, if you rest them then the swelling will go down, stretching will prevent the tendons rubbing and getting inflamed in future. continuing to run too soon will just continue to inflame them, possibly making them worse.

hope that helps, one of the drawbacks of starting to run is that you will probably experience this and ITB soreness, but take it easy, and you'll get through it.

something to think about now you've hit 5k is to make sure you are wearing specific running shoes which you use just for running, and slightly longer term, these things last for about 400 miles before the padding is less effective and will lead to more injuries as you become reliant on the cushioning at its most effective.

wow, long post, sorry.

This. I am pro icing and trying to train through it. As long as you're not crippled it's ok right?

And the real runner's injuries are stress fractures or plantar fasciitis!