Running

binned off my easy run yesterday, after 10 days on the trot of running 3-9 miles or cycling a minimum of 20 miles I really needed a proper rest day.

didn't sleep well last night either so todays run is postponed to this evening.

intend to take it fairly easy this week anyways though as I have a 5k on sunday and I want to try and knock a couple of minutes off this years PB.

Sounds sensible. I've started to give myself an easy week after 4 normal ones, seems to be a good balance for keeping the body a bit of a break. As it happened I've just had 3 easy weeks due to a cold, but should be able to change that now

really i shouldn't be cycling 10 miles each way to work on my rest days but I just can't face 5 days of public transport.

I think I really do need to start using my brompton more and cycle it to work on monday, leave it under my desk then take the train home that evening and ride it back home on friday evening (mon & fri being my two rest days).

This is often a symptom of not letting the heel "kiss" the ground very briefly.

While heel striking is wrong, landing just on the forefoot with the heel not coming down is also wrong (except for flat out sprinting). The heel should come down ever so briefly after contact with the mid foot. This stretches the achilles and by extension the calf. Not doing this means the calves always stay contracted.

Thanks for this info. My calves are killing me, some days I can't walk especially after doing intervals. I was worried that I would be heel striking but is the opposite. Foam roller worked a treat even though i didn't believe it would.

Can anyone recommend some cold weather running gear? I generally run in just light shorts and t-shirt, whatever the weather, sometimes adding a very light beanie. But it was about 2 degrees yesterday and only going to get colder. I hate getting hot when i'm running, but i'm sure there's a bit of kit out there that will suit.

Some sort of base layer? A jacket? Or will this be boil in the bag? Tights? Are they leg warmers i see people running with round their shins or do they protect calf muscles? Those? Any recommendations appreciated. I guess a top would be my first purchase.

today i had cheap synthetic helly hansen tights, shorts, short sleeve merino, long sleeve merino, goretex pac-lite jacket, a cycling cap and mittens. Too warm for a longer run, but perfect for the 3.7k home.

Start with a merino base layer, some tights and maybe a windbreaker? then when it gets actually cold, get another base layer. I've done runs in -10c in 2 merino tops and a windproof jacket, worked really well

if its cold i run in nike running tights, nike shorts over the top. Merino baselayer, windproof gilet, rapha winter hat and collar.

Will be adding some thin wool gloves tonight as it was quite nippy on the walk back from the station.

For me when it gets cold is all about the gloves. Cold hands are the barrier to a good run.
I tend to go for 2 pairs of socks. Some CCC cold leggings, running shorts over top, any baselayer I can find, and a running top.
A hat may come out in deep winter. I've still never run in more than the above, even in snow.

There's some great advice upthread. Summed up, when you leave the house you should feel a little chilly, then warm up through the run.

Long sleeve top, then leggings then gloves is genrally how my running kit porgresses as the temperature drops.

I've got some really thin Nike gloves that are just about warm enough at the beginning of a run and just about cool enough throughout..

Ocassionally half a buff thingy to cover my ears then get wrapped around my wrist once I warm up, and a jacket if its raining...

Intend to take it fairly easy this week anyways though as I have a 5k on sunday and I want to try and knock a couple of minutes off this years PB.

swapped my 4x 5 mins tempo x 60sec recovery for a fast 5k run (basically just a run at continuous tempo pace instead)

ran 5k @ 8:08 min mile pace in 25:09. previous best this year was 26:51.

What's with the shorts over tights? Are you the type who I often see wear football shorts over Lycra?

The weather is still quite reasonable, so I'm in shorts and a LS Prendas/Helly Hanson baselayer at the moment. Might move to tights and some silk liner gloves in the next few weeks.

mine are just normal running shorts, it's no different to layering tops imo. plus outside of a race I'd rather not have my tackle waggling all over the shop when I'm running down the high street in morden.

I wear 3/4 wwr swerve trousers over my tights when I cycle too. just not really a lycra person.

I wear modesty shorts when I run to work, on the basis its just awkward to see people I work with in such revealing clobber.

I wear shorts over tights as they have pockets to put my phone/wallet/keys

I was running topless on Tuesday night, far too warm for any of this thermal stuff ;)

More seriously: just get a long sleeve cheap helly Hansen. They are the classic.

ok I admit it, i don't have tights. the shorts are there to cover my suspender belt as I run in stockings.

happy now?

I wear shorts over tights as they have pockets to put my phone/wallet/keys

I'm the same. I have no problem with wandering about in tights (my colleagues are - as yet - too polite to say anything) but tights only seem to have pockets big enough for a key, whereas I feel the need to carry around way more stuff than that.

Did my first XC race last weekend.
Enjoyed it although it was tough going with the constant changes in pace from hills and mud.
10k took me 50minutes.

Good to finally use my trail shoes from the back of the cupboard.
Managed to help the club bring home top prize in the team competition.
I'm keen to do some more competitive XC.
Anyone know of any leagues or weekly events in the south?

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glad to see the damage from your run in with the 4x4 was short lived by the looks of it.

Got some strange looks, but think the gaping head wound psyched out some of the competition.

No longterm damage to my running career but my memory is still a bit dicey.. forgot to checkout with my oystercard yesturday (actually having checked in) and then left a full bag of shopping at the checkout in tescos...

you probably don't even remember that £20 i lent you either do you...

I wear modesty shorts when I run to work, on the basis its just awkward to see people I work with in such revealing clobber.

The last time I forgot my modesty shorts, I felt particularly self-conscious about the number of people staring at my junk (my lycra was of a particularly huggy / clingy type).

Once woman even laughed.

I felt a little embarrassed.

Did my first XC race last weekend.
Enjoyed it although it was tough going with the constant changes in pace from hills and mud.
10k took me 50minutes.

Good to finally use my trail shoes from the back of the cupboard.
Managed to help the club bring home top prize in the team competition.
I'm keen to do some more competitive XC.
Anyone know of any leagues or weekly events in the south?

Surrey League XC, next one is in January. I don't know if Windrush Tri compete in it, but quite a few tri clubs do. Or if you're further East, there's the Kent league too.

There's the London XC champs this weekend at Parliament Hill and the South of the Thames at Streatham the week after. It is fairly easy to do XC most weekends from Oct - Feb.

PS: I'm glad there's another convert to cross country. It is the best form of competitive running for all abilities, because it's actually a race all the way down the field.

Surrey League XC, next one is in January.

and having joined a club, at your suggestion, i should be there.

training on a track seems to be destroying my calves at the moment. any suggestions for how to reduce the damage?