The Running Thread 🏃‍♀️

[nbx512]

That’s quite fast I think! My average is around 6km on a good day

As you can see everyone's idea of fast is relative. You're not going to get faster if you go out everyday and just try to run faster. Have some structured training, a good way to start is 1x speed session, 1x easy run and 1x long run per week. The easy and long runs should be super slow and conversational. E.g. My tempo pace is 4.30/km but my easy and long runs are between 6-6.30/km

 

[frustrated]

Thanks so much for replying! I’m sorry you suffered with it too but I’m glad to hear you have made a full recovery. Is there anything else you would recommend apart from rest? How long did you rest for? I’m wondering if I could walk 5k instead of running so as not to put too much strain on my knee, but I guess that’s pushing it too much....

Is the pain on the outside of your knee, so like here:

I had to address weakness in my glutes with some strengthening exercises. I went to see a physio and this is what he advised me to do every other day using a resistance band (if you google the exercises you should find videos). He also said that just rest might get rid of the pain over time but the likelihood would be the issue would quickly return. I would defo recommend seeing a physio if you can.

Standing hip abduction - 2-3 sets of 8-10
Seated knee extension - 2-3 sets of 5-10
Resisted side stepping - 5 times to the left, 5 times to the right, repeat 5-10 times
Hip hitching - standing on step, 2-3 sets of 8 - 10

I also found out that my foot on the injured side was hyper-flexible (no arch or arch support) which was causing my knee to internally rotate too much and was putting too much strain on my IT band. I went to see a podiatrist and had some orthotics made to give my foot the support it doesn't have and they have really helped me.

I hope this helps a bit but let me know if you have any questions!

 

[SpiceWeasel]

Amazing time well done!!

I did 5k this morning in 28 mins, had loads to do today so didn’t have much time to do more. I tend to run on an empty stomach as well, did you find it helped having food in you? Well I had a coffee with oat milk an hour before I ran

Thank you omg I would love to be able to run 5k in 28 mins! Hoping I'll get below 30 again soon, social distancing definitely doesn't help trying to get a PB cos I sometimes lose my pace trying to think how I'm gonna get round some dickheads walking two abreast down a narrow bit of pavement and the road's full of parked cars


Yeah I always have something even if it's just a banana if I know I'm intending to do a longer run, just pure carbs though or I get a really bad stitch. Did you get to speak to the doctor btw about the digestive problems you were having? I have IBS and it absolutely ruins my life sometimes in regard to running

 

[nbx512]

You guys motivated me to go for a run this morning too! Had a banana before and can confirm it was good fuel. Aren’t they good for muscle recovery in general?

Not really - it's not that they're not good but you'd want a bit of protein for muscle recovery too. Bananas are high in potassium though which is used by your nervous system

Yayy I love this thread already! I’m not a “typical” runner - I’m a big gal and I plod rather than run, but finish lines not finish times and all that I’ve ran several 10ks, did a couple of half marathons but honestly I hated them. 10k is just about my distance I think, which is a shame because I’d love to run a marathon one day, but I’d be looking at a six hour finish, don’t know if I’ve got the stamina!
I love cold weather running, the darker and colder the better for me, I hate summer running because I’m too hot and self conscious. This time of year is perfect for me!

10kms is still huge! The average person on the street wouldn't be able to do that. One of my favourite instagram accounts is @thelongweighdownwithjess she's really inspirational for runners of all sizes but really shows you don't need certain times/ physique/ distances to be able to call yourself a runner.

 

[SpiceWeasel]

Not cars but there’s a coastal path I love running on near me, it’s quite narrow but you can keep 2m apart however since Covid I’ve literally had a man shout that I shouldn’t be running, others just giving me general filthy looks and couples walking hand in hand towards me refusing to budge to prove a point so I have to stop and scale the steep grass verge to get out of their way I’ve quit going on it now for the most part unless it’s first thing in the morning and only the odd dog walker about. I wouldn’t in lockdown but I actually got to the stage of getting in the car and driving 20 mins to another town with a coastal path because it’s much wider

 

[Saddlesoap]

Hi. Yes I have done week 3, run 1, very hard. I will be doing Week 3 for a couple of weeks!

Keep at it, you've managed one which is great . As others have said, rather than 3minute runs, do 2 or 2.5 instead and build up. Try and focus on a little being better than nothing

 

[hahaha62]

Yes I'm going to run on Christmas morning! Easy for me though as we don't have kids and get up hours before everyone else so no one will even notice I'm gone

I'm hoping to do a wee run Christmas morning! My brothers and I did it last year and although I'm with my other half's family this year I'm going to try and make it a tradition.

Wow go you!! Is it in the UK? I really want to run a marathon, maybe 2021 might be the year

Thanks! Quite scared but excited haha! Yes it's the Edinburgh Marathon. It's meant to have the flattest route of any race in the country so recommended for first timers

 

[SpiceWeasel]

Just completed my first ever sub 30 min 5k (29:40)

Was thinking when I finished “oh I can’t wait to post this on the tattle running thread” ahaha

Well done!!! Bet you feel on cloud 9

My best ever time was at park run I did 29:42. Was nearly a stone lighter then though my last 5K yesterday I did in 33:28. Hoping to get back down there eventually!

 

[nbx512]

Thank you can kinda feel the muscle definition coming back, muscle memory and all that.

Trying not to obsess over the scale, I need to have a sort out of my Insta, following too many weight loss accounts on there!

Nothing like a good purge. Some insta runner/ body positive accounts I like:
@emmaabrahamson
@lucybartholomew
@trackclubbabe
@thelongweighdownwithjess
@samirosefitness
@amberrunz
@lydiaodo

I'll probably think of more as I go and can list them too.

From what I've heard focusing on the physical but also mental changes are best. That extra muscle definition, or feeling happier/ more settled after a run etc. Eating healthily but not like our friend Scuz (I think I recognise you from the SD thread). A scale is a very poor indication of health and an even worse indication of self worth!

 

[nbx512]

Thank you!

Ooh that’s really cool! What kind of distance do they want to achieve?

It's actually to pass selection into the army! So 3.2km sub 16min with 8kg of weight and then 16km with no weight. I think he's got the sub 16min down pat based on his times so it's a matter of increasing aerobic capacity to make it feel more comfortable and then general endurance to 16+ km.

If anyone here wants a running program I'd be more than happy to write one BTW. I finished uni a few days ago and I'm bored (but very passionate about running)

Hello am i alright to join this thread please? I love running and go about four or five times a week

Um yes HELLO and WELCOME

 

[blossombloss]

This thread has made me want to try running again, especially as my gyms are closed! Definitely going to start with couch to 5k, that's how I started before albeit in the gym many years ago. Do you all just recommend the nhs one? Going to go out for my first run (in about 8 months) tomorrow!

 

[laughing]

Useless at it but restarted again.

Week 2, day 1

1.49 miles @ 14.10 pace

 

[orangelolly]

I've had two rest days going into a 10km TT on Sat. As much as I like running sometimes having a mental and physical break can be nice!


99% of the time people are preoccupied with their own running and won't be looking at everyone else! People at park run are so welcoming and you can make lifong friendships that transcend running etc. That said always do what you're comfortable with.

I agree with life long friends. I moved to a new town where I knew no one except my husband. I now have lots of local friends thanks to parkrun. You could always try volunteering there before running to get a feel of what its like

 

[Reflected view]

Haven’t posted for a while but on 3rd November I set myself a goal to get to running 5k by the end of this lockdown. 5 weeks ago I could barely manage 2mins & today I managed the full 5k in 46mins. So buzzing I didnt focus on time or pace just the distance. Now the gym are open I’m gonna work on my pace with treadmill sprints as find this has helped before a long with one leg day a week to build my strength. Aim is to improve pace this month then come jan set myself a new goal. Well done everyone else for just getting out there in this weather think is was 4 degrees when I did my run

Well done you I set myself small goals when I started running at the first lockdown and found that really helped me, keep doing what your doing

I got out this morning for a frosty run but loved it! Looking forward to getting back to the gym to spin/work on weights and aiming to keep to outside running as much as possible but use the occasional treadmill setting which slows you down and speeds you up to work on sprints!

It’s such a wonderful feeling being out running in the cold weather Iv been doing a bit of reading and they say strength work is important for running, I haven’t done any since March I tried to do some at home but wasn’t enjoying it the way I did when at the gym so gave up looking forward to going back, I’m in Scotland and we are level 4 just now so all our gyms are closed

 

[SpiceWeasel]

Been out 3 times this week, 5k Monday and Tuesday, got my time down to 31:10, ran 5.75km today in just over 36 mins. Feel so much better for it, loving the fact it's light at 7.30 now!

 

[Saddlesoap]

Haha, I maybe can't blame running the same route for not progressing then

I've lost my interest for some reason. I'm going through see how I feel tomorrow and if I'm still not feeling it, going to give myself Christmas off

Quoting myself, but felt so urgh yesterday, I got up this morning determined to go out. I did a Chloe Ting Ab workout first and then ran 2.8km (I wanted to do 3, but didn't work that way with my route). Was pretty difficult, but I've done it and hopefully I'll feel better for it later

 

[jjhv]

yay great thread.

any recommendations for running shoes? Nike has 25% off at the moment so was trying to find some on there.

Don’t want to spend a tonne. Ideally no more than £60

I’ve always been a cheap running shoes kind of person but this year I splurged on getting a gait analysis to get the correct shoes for my stride. I’d honestly recommend going to a specialist store and letting them help you find a good pair because it really improved my time and the general feel whilst I'm running!

I have the Brookes Ravennas and they are definitely the best purchase I’ve made to date. I totally understand that it might not be in the price range but I’d honestly suggest saving up and buying a good pair

 

[Into_the_tunnel]

query I have - if you're training to up your distance / stamina eg 0 - 5K or 5 - 10K and you miss a week or two.

do you pick up where you left off or do you go back and repeat the last week you did? I'm never sure how much impact a lost week makes on fitness (and usually in my mind I think I can't do the distance/ time set anyway so I don't know what;s in my mind and what's physical)

I would say it depends why you missed a week.

If you were ill or injured then you might want to take it easy so repeat the last week. If it was because of reasons outside your control (holiday, work, children etc) then your fitness won’t have been affected so just carry on.

However, there is nothing worse than feeling nervous or building up a run and then binning out. It is far better for a run to feel easy than hard. So if you are feeling nervous then just repeat the week, it won’t matter if you take one week longer in the grand scheme of things and if you feel in a couple of days much more confident, you can skip ahead to where you are meant to be .

 

[kadykal95]

I think if people are struggling to push for 10k my advice would be to slow the pace RIGHT down.

 

[jjhv]

Do you (or anyone) find that the first 2-3km is really hard and after that seems easier? Is it just getting your muscles warmed and heart pumping?

I used to but now I do a warm up before! I found that doing some ab and bum exercises helps in the long-term with stamina so I usually do some Chloe Ting workout before my run. At the moment I’m using the Tiny Waist Round Butt one