The Running Thread 🏃‍♀️

[Reflected view]

Well, I did it, I have just finished week 3, run 3.

So hard but I have never even got this far.

It's just such a jump. And I'm very slow.

Will be repeating this week mind you!

Well done your doing brilliant, time and speed doesn’t matter

 

[laughing]

@nbx512 makes a good point here about adding in additional weeks to it if needs be! I'd also suggest giving it a go, and if you're really not happy [and I bet you 1€ you will be ], to repeat weeks or even specific runs until you're happy you did it. It doesn't matter if you're a sweaty mess at the end, simply that you did it.

Hi, thanks to you both. I have been known to repeat a week or two! Just such a big jump up.

 

[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

 

[nbx512]

LOVE this thread, thanks for starting
I started running over Lockdown 1.0 doing C25k, mainly cos I was putting on weight since I wasn't on my feet all day at work. Really enjoyed it and did wonders for my anxiety (even started weaning of my meds), but then I injured my ankle, went back to work, hurt my back and just lost my mojo. Started again on Saturday and it felt amazing and went out again today, so definitely going to try and keep it up. Using the C210K this time and started on week 5.

My biggest problem is fuel. I have to eat before a run or I feel faint, but then need to leave long enough to digest, or I feel sick! I can't work out the best time of day to go out. Considered getting sports powder to drink while I'm running, but overwhelmed by the options.

Ooooh fuel is a super interesting topic! I'm pretty much the opposite to you, I do the vast majority of my runs fasted just after I've woken up. This does mean that I have a large dinner the night before to kind of tide me over.

Some things to consider when thinking about how you fuel before a run:
- time between fueling and running
- aiming to eat refined carbs and not too much fibre, protein or fat as the body has to work harder to break this down. Some ideas are: bananas (I eat about ½ a banana if I have to cycle to a workout), white bread/ bagel with a bit of jam, a few gummy lollies (a friend has exactly 5 sour patch kids before each run lol), glass of juice etc. With my banana I give it about 30-45min between eating it and starting to run.
- fueling during a run generally isn't necessary unless you're going for more than 60-90min but that's just an average so figure out what works well for you. My stomach reacts badly to the vast majority of running gels and chews out there, the only brand I've found that works for me is the maurten gels which should be available globally and revvies which are probably Australia only but are caffeine strips which dissolve on your tongue. Keep in mind that you need to train your body to be able to take in fuel when running, simply put blood is diverted AWAY from the stomach when running so fueling means your body needs to practice being able to digest as well as keep exerting itself.

Then I decided to improve on that and am now aiming for 10k but seem to be stuck at about 7k at the moment, I can’t really get passed that and if I try to ‘run through it‘ I feel like im going to faint. I know it’s just the wall again, but it’s never lasted so long in the past. Any advice on how to get past it would be appreciated.

At the moment I’m running 5k in under 40 minutes.

I think slowing down your 10km attempts will help. If you're running 5km in let's say 38mins that's roughly 7mins36sec per km. Given that I'd say your 10km attempts should be around 8min36sec per km at least (or slower!). Also a good way to build up is not just try to add on a bit of distance everytime but change it up.

For example:
3x 20 min, 1x10 min with 3-5 mins walking or static recovery in between each rep should get you to around 8km. Do that workout a couple of times and then you can change it to 2x 25, 1x20 etc. Basically what you're working on building is your aerobic system and breaking it down into chunks can actually build it more efficiently than just simply running to exhaustion each time.

I don’t have one but I was planning to get one in the Black Friday deals! Do any of the Garmin watches track your general heart rate for anxiety purposes? I want one that would also tell me to breathe properly haha.

Are there any other equipment that are a must if you want to get serious about it?

Wrist-based heart rate isn't exactly accurate. Garmin and apple watches do give you 'irregular heart beat alerts' which have sometimes alerted other people to problems but they shouldn't be relied on as a sole medical device. Using wrist-based heart rate can be good for seeing an overal pattern, e.g. if your easy runs are generally at 140bpm but then you suddenly have an easy run that's 170bpm you've probably over-exerted yourself and are risking injury so it's time to pull back. This data is better than sticking to 140bpm religiously or something like that because it's quite probable that it's a little bit off.

 

[nbx512]

Well done only one run this week I started my grad job two weeks ago (three months earlier than I thought I'd in the tiqlly be starting) and I am EXHAUSTED from all the new information I've been taking in that I've been sleeping 9± hours per night and haven't had time to run I told my coach and he was chill about it so I'm just trying to be kind to myself and rode this transition but I'm going to get back on the bandwagon tomorrow (Monday) and just try to get up as soon as my alarm goes off. On the plus side I did both my scheduled gym workouts this week!

 

[cx199]

I wouldn’t worry too much what your HR says. You know how you feel more than your watch. I’ve had days where my watch has said my heart rate is really high, but I’ve felt amazing - and vice versa.

I judge my easy run pace as the pace I can run and comfortably sing. I don’t actually sing out loud, but it would be a good way to make sure people stay at least 2m away

 

[Melian]

Any clothing recs or tips for keeping warm in the cold

Layer up! I sometimes wear two pairs of gloves, a long sleeved t shirt plus a short one on top, shorts, capris (I've yet to find tights short enough!) and long socks.

 

[orange club biscuit]

Yeah I would never bother drinking on a run, only when it’s hot and I’m running for over 90 mins, but I’d defo advise getting a camelbak or running vest or belt with small bottles as carrying a hand held water bottle is so annoying (and can affect your posture and all sorts when you’re running!)

digestion wise, god I went through an awful phase (after having terrible food poisoning in Morocco ) of having to cut my runs short and dash home keep an eye on what you’re eating a few hours before running, eg fibre and caffeine intake!

 

[SpiceWeasel]

Had a really good steady pace on this morning then as I was passing a horse rider she asked me to move this big long piece of tarpaulin out of the road for her, was like ffs did it as quickly as possible but struggled to maintain a pace after that and knew my time was gonna be off. I saw the bit of plastic flailing off the back of a truck when it passed me and nearly whipped me going round a corner. Should have known that was a bad sign and gone the other way! The joys of country living oh well at least I made life easier for the horse

 

[Tea4u]

How do people run in the cold? I’m merely a beginner so I’m not used to it and haven’t adapted yet

 

[Book]

Hi everyone, I completed c25k during first lockdown but then gave up. I often suffered with terrible hip and groin pain particularly in the left side. I’m still having some pain now and it’s been so long since I ran at all. Any tips or is this par for the course. I literally do not how to get started again or joe the hell I even did it at all for that matter. the thought of al that effort and ohh I go soooo red it’s embarrassing. But afterwards I felt great just can not seem to force myself back to it at all

 

[vanillaswirl]

I did (not in 60 mins like they said but 70) but not bad considering at the start I couldn’t even run 2 mins without struggling! I used to run a few years back but ended up with a nasty kidney issue which stopped me and I never got back into running. I used to go to the gym a lot pre lockdown 1 though and did spin classes/weights/the step machine. But hadn’t done anything from March until November when I picked the app up!

You've done amazing. 70 minutes is great, hope I'll be able to do it in a similar time when I get to that point.

 

[YellowLadybird]

Yeah thigh wise I'd just say get longer, legging material shorts. I always wear shorts under dresses and don't know how anyone can cope with bare thighs in life.

 

[Blair-Waldorf]

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

Sorry spice I’ve only just seen this. Yeah, he said it will just be because of everything moving around which tbh sounds like I’ve been palmed off. But anyway it only really happens if I go on a longer run. I ran 8.5k the other day and was so ill all day it puts me off. I haven’t done anything since Saturday I’ve been busy with work and I was hungover on Sunday but I’m aiming to do a longish run in the morning. I’m gonna have a banana before I go. Wish me luck

do you all drink water when running? I don’t.. maybe that’s why I have the shits after running?

 

[OwlWatcher23]

Gave up on the couch to 5k at the beginning of October and hadn't run since then, went out yesterday and did 3.5k in 24 minutes (which isn't great but I'll take it!). It was more like 2/3 run, 1/3 walk, partly because it was v muddy and I didn't want to slip, partly because I still need to work on running stamina, but I think listening to a podcast rather than music helped make it more enjoyable.

Is it okay to run consecutive days at the beginning or should I be leaving a rest day in-between?

 

[royray]

Hello! If you can get into a running store and get fitted properly please do. You may be able to take a video of you running and send it to a store for analysis if you're locked down. Running shoes are the main barrier between you and injury and everyone runs differently. Trusting what a stranger recommends online is like copying someone else's glasses prescription because they say they like theirs.

Yes, yes, yes! Or try to do quite a bit of reading around shoes, and try to video yourself to analyse your running style and then pick a pair based on your gait. Running shop's advice is best though! I used to get terrible shin splints until I changed my shoes and was recommended what pair to get rather than just picking a pretty pair. Has been revolutionary for my running! The shin splints were probably mostly caused by my heel striking, so had to stop that too, but the proper shoes for me also helped for sure.

 

[Saddlesoap]

I have a similar issue. When the app says it’s time to stop running I think I’ll carry on for a minute or two but it instantly becomes harder. So I stop and feel I could have kept going.

I can't even blame an app cos I don't use one I just got to my front door before I dared look at my phone to see my distance. I had to change my planned route cos of a tractor!

Felt really good though, even managed some inclines.

 

[Shep]

I started running in June. I’ve always been fast: 100m in a shade over 11 seconds when I was pushing 20 stone, but I’ve never had much stamina. Bought some new trainers, ear pods and downloaded couchto5k and after a few weeks braved it. Tough at first but got up to week 6 after a few injuries then lockdown finished and I went back to swimming. This lockdown I decided to start again. Will be beginning week 5 tomorrow.
Still not over sure I enjoy running. I get a boost when I have finished, especially first time around, as I feel I have achieved something. I am very lucky though. On my running route I gain 6 ft going out and the same coming back as it’s flat here

First night run tonight, and first run on pavements (I usually go down the river because it's quieter and less likely to see people - I know nobody cares but I still always feel like I'll get judged for running too slowly or something ). Did the first 10 minutes consistent running which I think is my longest without walking second half walk /run but overall 3k in 20m20 so I'm happy with that

I was exactly the same with the paranoia. I found myself watching runners when I was driving to try and compare pace. Then on Saturday I overtook someone! What a feeling! I think lockdown has helped as there are a lot of novice runners out and about probably feeling the same.

How do people stay motivated to go out several times a week? Especially now it's cold and rainy, I find I go for a run and then make excuses for the next week or so. Starting to just make myself go rather than waiting for motivation, but any tips would be great!

Motivation wise I have been lucky. In the summer I went in the mornings before work when it was warm. Having been made redundant I go at lunchtime now when it has warmed up a bit.
When I get dressed I put my running stuff on so I am ready to go without needing to change removing that excuse. I tell myself if I miss a day it will just be harder next time. I always run the same route so I can compare speed and distance accurately.
Another thing that helps me is I know someone at a similar stage to me so we motivate each other with a bit of healthy competition

 

[Welshgal]

Ran the furthest I ever have yesterday Lately I've been doing 2x a 2.5km loop from my house, either going slowly while listening to an audiobook or quicker listening to music, depending on the day. But yesterday I decided to keep it nice and slow, but to do a 3rd loop and run 7.5km instead of 5km.

Thinking about starting a 6 week 10k training plan and signing up for a virtual one to do in early January, perhaps...

Awesome! Very well done
I’ve been thinking about also doing a virtual run in January just to keep me on track. Do you know of any good ones? (or anyone else)

 

[Brian Butterfield]

I'm doing Dry Jan too and also never done it before! Trying to ignore the half full bottle of Prosecco in the fridge and my waste not want not mentality

We have SO much booze in the house it is ridiculous! My drinking really ramped up this year so I desperately want to get it under control.

Good luck @SpiceWeasel - we can do it!