Running

Fuck it, Em. I haven't run for like 20 years, my knees hurt and grate when I walk and yet I've managed to run 3 miles without walking after only a couple weeks. And you're in better shape.

First proper barefoot run of the year. No blisters, but I only managed a 9-minute-mile pace. Feet have softened up over the winter.

The only thing I can say from my very limited experience is to run two or three times a week and rest in between. Make one run longer and then the other shorter - even if you can carry on - and alternate, change pace, go a 1km at constant speed and then slow down even more, then another interval slightly faster, then walk a bit. My first week was a minute of walking and a couple of minutes of running...

Fuck it, Em.

That's pretty much exactly what I want to do.
But it's meant to be cross training, last thing I need is to end up injuring myself.

What I mean is, that 30 seconds running/90 seconds walking thing is really for people who have very sedentary lifestyles.
I'm sure you can run properly, but stick to the slow jogg (I do like 7-9min/km). When you feel tired - walk.
Take a GPS with you (or a phone) to trace distance and pace only. Do not share your progress, because you will end up virtually racing with others and trying to prove who's got a bigger cock.

Beginners' running plans are a pile of shite meant for middle aged ladies with two Morris Minors down the back of their jogging bottoms. Get out and run until you drop, and do it more regularly than is comfortable.

And that nonsense about 'only increasing by 10% a week' can fuck off too. If it was down to these people trying to over-science everything, no-one would ever run the length of themselves.

This is all true if you haven't had any previous leg injuries.

Make you mind up EEI, first you tell me fuck it, then you disagree with someone who implies the same.

I'm going to try the 5th week of an 8 week plan tonight and see how it goes.
3 lots of 12 minutes run, 1 minutes walk.
Warm up shouldn't be an issue as I'll have ridden the 10k home on a nice spinny gear and I'll ensure a suitable warm down period too.

Assuming I don't die from cardiac arrest (for eschewing the opinion of the internet) or spontaneously combust (for not having bought running specific nipple cream and one of those tiny mesh shirts which holds the ipod that I don't own in the spot between my shoulder blades), I'll report back tomorrow.

Beginners' running plans are a pile of shite meant for middle aged ladies with two Morris Minors down the back of their jogging bottoms. Get out and run until you drop, and do it more regularly than is comfortable.

And that nonsense about 'only increasing by 10% a week' can fuck off too. If it was down to these people trying to over-science everything, no-one would ever run the length of themselves.

+1 my wife has tried to get into running using these but has got bored before she got interested in running.

Find somewhere to run that sets a challenge, and will feel like an achievement when you get there and run there (I still do this on long runs, this weekend it was the top of the long mile in windsor), if you feel you need to walk then don't, if you still need to walk then slow down a bit.

Think the 10% does offer some benefit in terms of slowly increasing distance and volume, but is a guide rather than a rule, even with dodgy legs you're not going to break yourself that much by running a few kms

After my menstrual mini blub in the weight loss thread, I went out and did one of my short and hilly routes (3.2k over Denmark hill) straight off the bike after my commute. Feel much better. Got home just as mrs_com got off the bus, she is now cooking turkey, bean and chili burritos.

Object - you are a lot less likely to injure yourself than 90% of the people that this programs are aimed at. You are not over weight and you aren't sedentary so your joints are less at risk. Go out and do what is at the edge of your comfort zone then next time do a bit more. I like to go on Google maps during quiet spells at work/lunch time and draw routes that start and end at my house, getting and idea of what certain distances actually look like on a map. When I started trying to build up distance I would just put a detour in the route I had done previously.

Beginners' running plans are a pile of shite meant for middle aged ladies with two Morris Minors down the back of their jogging bottoms. Get out and run until you drop, and do it more regularly than is comfortable.

And that nonsense about 'only increasing by 10% a week' can fuck off too. If it was down to these people trying to over-science everything, no-one would ever run the length of themselves.

What he said ^

Make you mind up EEI, first you tell me fuck it, then you disagree with someone who implies the same.

I said** fuck the "couch to 5k" programme**, because you're fitter than that!
And then I said, whenever you run and feel like slowing down or switching to a walk - do it!

I certainly don't agree with this who tell you to run more, because it's not a question of fitness - it's about your injury prone knee, no?

mid length strides, mid foot, light feet, nice and easy on the knees, run till you drop.

By the way, when I started using Nike+ I went straight for the 5k programme and skipped the beginner one altogether. I'm still alive.

You're my inspiration Kris...

Genuinely, I saw you did 5 miles the other day and knew I had to push harder (:

Do not share your progress, because you will end up virtually racing with others and trying to prove who's got a bigger cock.

not true.

You will end up driving your Garmin in a cab.

My feet also appear to be shot to shit.

My quads I couldn't feel anyway, as I'd beasted them with squats and turbo intervals.

Running seems to kill my quads worse than squats or riding fixed up silly hills round Yorkshire.... Think my leg muscles have pretty much solely developed around cycling, and running is a real shock to them.

You will end up driving your Garmin in a cab.

Dammit up to his old tricks....

The whole structured training thing turns me off completely.
Doing it more than talking about it helps.
Must admit when I do go out running other than race days thinking of you sorry bastards out in the cold as well does motivate me a teensy bit

Dammit up to his old tricks....

Naughty. I've actually replaced 'Volvo' with a cab.

I said...
Apologies EEI, for once in my life I didn't mean to offend.

3 lots of 12 minutes run, 1 minutes walk.
Warm up shouldn't be an issue as I'll have ridden the 10k home on a nice spinny gear and I'll ensure a suitable warm down period too.

Did this, with just shy of 10 minutes walk between the ride home and starting running.
Left the stats recording out of view and set a count down on my watch for 12 minutes.

Distance covered including the initial walk and a short walk afterwards to cool the legs down was 8.3km

Average pace excluding walking at the start was 5.25minute/Kilometre or 8.43 min/miles if you prefer.

Could have carried on but taking heed of the advice of other I'm not out to overdo it from the get go.

^ that is genuinely quick!

When I started running I aimed at a 6 min km as the pace and tried to see how far I could go.

The answer if I remember correctly was 18 minutes.

I then died and can back two days later to do the same.