The Running Thread 🏃‍♀️

[TheDragonWithAFlagon]

Hello, if anyone can offer advice I'd be grateful. I had plantar fascitis which has practically gone I can only feel it very occasionally now. Is it sensible/possible to return to running again? Has anyone else done that? I fancy training a half in march, thanks

Orthotics. Orthotics and decent shoes, not squishy, soft ones with no support.


I did it years ago and it was horrendous - steroid injections, more ice than Greenland, lacrosse ball, spiky ball under the foot, swearing and silently weeping when stuck standing up for the bus, you get the idea - it eventually went away when I wore a removable cast that immobilised the entire foot for about 12 weeks (in daylight hours).


Basically, the pain is caused by the stretchy band of connective tissue between heel and midfoot tearing in multiple places when it's placed under load, such as when your foot first touches the floor in the morning on when you're standing/walking/running - like an old rubber band being overstretched. If you don't do anything to protect it when it's repeatedly loaded, the slightly stiffer bits where it's healed up will tear again and find it harder to heal up next time.

Having orthotics (because there is a good chance that your foot is falling inwards as it takes your weight with each step) stops the overstretching/tearing and ensures that you have a healthier gait - oh, and if you've had PI, you're biomechanically at risk of shin splints, bunions and all manner of nasties, so the orthotics help prevent those as well by making you upright on your feet/ankles/knees/hips/pelvis/spine/etc.

Customs cost a lot or you have to wait a million years for the NHS to consider them - perhaps some £20-odd ones from Amazon for arch support and stability could give you an idea of how much they can help?


**************

I'm nearly excited today - I've just ordered a pair of Asics trail shoes, as my Ons are wearing out on the inside lining, I've done so many miles in them. Unfortunately, I've ordered them online rather than getting fitted and giving money to an independent instead of the foulness that is Sports Direct, but Asics reckon they have a similar fit/width to the Ons, so I've gone for them in a full size larger than my normal shoes (to fit my orthotics in and let my feet spread freely).

Had to go for a plain black pair as the awesome green ones weren't in stock, but using the orthotics meant I could go for neutral shoes instead of the heavy and inflexible stability shoes this time, which technically saves me enough money to be able to buy yet another pair after Christmas.

And I've got a fleece lined beanie on the way, which will be very welcome - didn't get one with a headlight, but might do that if I start running more before and after work, rather than in the comfort and boringness that is the gym at the weekend.




Going to be muddling through with random long sleeved tops rather than proper base layers for the next few weeks, but if I lose a bit more weight, I'll have more of a choice - the question is then, do I get a waterproof jacket or a gilet, which might be more comfortable?

Got a few friends trying to convince me to do an Ultra but I value my feet too much to bother #respectthefeet

I'd love to be able to do an ultra - there's lots of walking involved - and food. Just as long as there's no pavement pounding, I'm a lot happier doing greater distances far, far more slowly.


Maybe one day...

 

[Tippingpoint23]

Hey everyone, I was wondering if there is any vitamins I should be taking and if so what ones do you recommend?? Iv read online that runners should take vitamin D

I take vitamin D because I just feel it’s needed in the UK in winter! I also have a berocca sometimes if I feel I need it but apart from that I don’t take anything else.

 

[judgejohndeed]

Since starting this thread I've basically abandoned running. It's making my chest hurt and I cannot get past week 3 of couch to 5k. Debating giving it another try but honestly...I feel like maybe I need to give up on running and find a new exercise. Anyone else ever experienced this feeling?

 

[Tippingpoint23]

Good for you. Did you ever think you could get that far? I certainly didn’t. I did try running on my own about a year before I downloaded it but I was no good. Having someone in your ear has made all the difference to me.
Week 4 daunted me. Only 90 seconds walking before 5 minutes running. The last couple of minutes were tough but the joy when I did it! Loads of luck, not that you need it as you know you can do it


If I did that they would probably send a pair of slippers

i felt the same when I went to the shop but they were so helpful and have really made a difference to my running.
Did my first ever 10K this morning! 3 weeks left of my couch to 10K plan before pushing up to then half marathon training

 

[frustrated]

Yes you need to run longer distances to improve fitness and ability to run for longer periods of time but that will only get you so far without the speed work.

I agree, intervals are the key to improving your fitness (VO2 Max) and your speed

 

[nbx512]

Hi all! I’m looking to get an apple watch to help track my workouts, I’ve been looking at the Series 3 one (since it’s the cheapest lol) but just wondering if there’s any benefits to getting a more recently released one? Or if the differences are only minor? Sorry if this is off topic, it was the first fitness thread I saw!

Honestly if you're getting it mainly for workouts I'd get a garmin. You'll get much better tracking, some smart watch features and you won't be locked into the Apple ecosystem.

 

[Saddlesoap]

Would making a running playlist that's the same tempo at which you want to be running work? I find if I listen to something with an obvious beat, I want to run in time to it.
Spotify used to make a playlist at a certain rpm based on your music which was pretty good, I don't know why they ever got rid of that

Afraid not with pacing. At the moment I run at my natural pace and slow down when I need to. Sometimes I do find myself running to the tempo of whatever is playing in my ears.

Calf wise make sure you stretch them and warm them down properly. Like I said mine are big and hurt like buggery when they are sore

I actually don't listen to music when running
I prefer to listen to the birds. Plus I get really itchy ears when I use headphones for done reason.

 

[nbx512]

Have you also checked your heart rate whilst running to see if it actually is getting that high. I'm sure an Apple Watch is pretty reliable, but best to check properly.

I think 185 does seem quite high though. For your age it should be 191, but not sure how accurate that calculation is (220-age). @nbx512 do you know if its a real thing? Or a random thing someone made up in the 60s like the 10000 steps

There’s about three schools if thought re calculating max HR and they all end up within about 5bpm of each other. Also wrist based heart rate isn’t as accurate as the good old chest strap. What I would say is not to stress about scientific accuracy. You aren’t going to screw up a run if your watch HR was 151 when in reality it was 147 so use the zones the apply watch perscribes but make sure your easy runs (which should be about 80% of your total weekly volume) are in zone 2, max zone 3. This may seem ridiculously slow at first but what’s really rewarding is seeing your pace at those lower heart rates pick up as time goes by, that’s when you know you’re getting fit!

 

[SpiceWeasel]

Awesome there's loads you can do! Generally for running strengthening calves, quads, hip flexors and abs are always a good place to start. That said if you're feeling like a muscle is particularly weak let me know and we can work out something specific for it.

Calf Raises
Start with double leg (3x 10) and once that feels easy you can do single leg (3x 10). Once that feels easy you can hold a weight in one hand (and use one hand to balance on the wall). These should be done with your leg straight (this targets the upper calf). If you have a step, drop your heel off the edge and do a single leg calf raise with a bent knee. This will strengthen your lower calf/ soleus.

Hopping
This will strengthen your tendons in your ankle giving you more power and better shock absorption. Work up to 3x 20 single leg hops. You should be landing and lifting off from the ball of your foot with your heel not touching the ground. Aim for as little contact time with the ground as possible.

Glute Bridges
Start off with a double leg glute bridge. Your heels should be roughly in line with your knees and your back flat. Imagine you're tucking your butt in/ clenching it and make sure it feels like you're using those muscles. Work up to 3x 8 and then start on single leg bridges.

Plank
Start off with 3x 30s and work up from there. Make sure your abs and glutes are engaged. Make sure your shoulders and elbows are in line with each other.

Squats
Make sure you knees don't flare or go inwards, focus on your knees going over your big toes. Keep your back straight. Try for 3x8. Once these feel easy enough you can add some weight in your hands if you feel like.

Reverse Crunch
See this video - that said I like straightening my legs at the top of the crunch (so they're straight in the air). What's key for this exercise is to make sure your back, including your lower back, is touching the floor at all times! Work up to 3x8.

Wall Sit
Start off with 3x 20s. Make sure everything is at right angles, engage your core and remember to breatheeeee.

If you do these a couple of times a week you'll be doing well!



It's still a no go which is super annoying! We can do it via here if you like and work on private communication later?

The questions that I wanted to ask are:

- how many days per week would you like to run (and think you'll be able to run)
- what's the Max amount of time you want to spend on each session? 40-60min would be ideal?
- most importantly for you, what do you want to work towards?!

Also if you could give me a quick run down of your running routine at the moment (frequency, what distances you're comfortable with etc) that would be amazing!

Argh I went on and it says I can receive messages from other members. Dunno what's up with it sorry. Maybe stick to on here if that's okay with everyone else - I will be a good case study anyway as I am as average as it gets

-Currently I am running 5 days a week but when I'm working as normal it's more likely to be 3.
-Yep max time is 40-60 mins unless it's the weekend and I have longer.
-I think I would like to work on speed! I've got the distance thing down but just don't seem to get any quicker on my shorter runs.

At the moment I run 5 times a week. I run 5/6km 4 days a week then have one day for a longer run. Yesterday I ran 10km which was the furthest I have done in a while, the furthest distance ever for me is half marathon. The last one I did my time was 2h 16m. I'm definitely better at distance but not very speedy so I would like to work on getting my 5k time back under 30 mins. Would like to start taking part in half marathons when everything is back up and running so will be keeping the longer run one day a week too.

I thought I should add where I live is pretty much completely flat bar the odd gradual incline- would have to drive about 30 mins to find a hill which is frustrating as I know that's really good for training!

Thank you so much btw I really appreciate you taking the time to do this for me sorry again I can't figure out what the hell is wrong with my settings.

 

[Giggling Squid]

I’m doing a 10K run on Sunday - first ever run with multiple people around so will be interesting to see how I find it before my half marathon in a couple of months (fingers crossed this is still happening!)

Good luck! At least the weather will have cooled down a little bit by then!

 

[kazizzle]

why did you switch? what did you think of the titbits?

I liked my Fitbit. Most recently I had the Charge 2.

I mainly switched because I inherited my partners old Garmin after he bought a new one and I felt like it was more accurate with tracking my runs. It has built in GPS and music so I can run without my phone whereas I needed the phone to connect the Fitbit to the GPS. I also like the Garmin Coach programmes that they do and I can use it for more sports - yoga and snowboarding are both sports I do that I can track using the Garmin.

The Fitbit was great as a starter activity tracker, and it did get me out running - I did 2 10k races using it, but I during lockdown I started running more regularly and I just felt I needed a bit more insight than what the Fitbit could give me.

 

[justbecasual]

Make sure your stretches before the run are dynamic stretches, so those which incorporate movement to warm up the legs. I’d also really recommend a foam roller for calf pain. There’s lots of great YouTube videos with guidance on using a foam roller, and they’re a really affordable piece of kit. Epsom salt baths with muscle soak is also a fave.

Also obviously if the pain is bad, do stop and walk for a bit, but if it’s just a mild discomfort that can be normal and just a build up of acid. Try and just slow it down when you feel that discomfort.

I hope that’s helpful! I’m also keen for advice cause every little helps and even experienced runners get niggles, twinges and pains.

 

[Pawpaw365]

That’s why I’m scared! I did go for one run with the calf pain there already and I think that’s what’s screwed it this time.

I have running shoes and not sure about my technique tbh as I’m a newbie

If you have pain, you need to rest for a few days until the pain has completely subsided. Have a look at some YouTube videos and pay attention to how your feet should be landing, your posture, swing of your arms, stride, etc. I was landing my feet wrong for years, which I realised after going for running assessments, and after correcting my technique it has made a world of difference.

When you say you have running shoes, have you been to get your gait analysed and got correctly fitted shoes or have you just bought off the shelf?

 

[SpiceWeasel]

Exciting! Have you checked whether the race you're doing puts out training plans? Otherwise having a google for marathon training plans will work. If you have a garmin they've got some pretty good plans via garmin connect (on your computer).

Assuming that you marathon bock is 16 weeks (so starting in February) that gives you about 6 weeks to a) increase your mileage but also do some speed specific work. If that sounds like the right kind of timeline I'm happy to suggest some speed stuff for you.

@SpiceWeasel I haven't forgotten about you sorry, life is just CRAZY atm but I'll get it done soon!

It’s fine don’t worry about it, no rush hope you’re okay xx

 

[TheDragonWithAFlagon]

I really want to get into running and have tried to before but I can never find comfortable trainers so my feet end up hurting so I give it up. Can anyone recommend some trainers that are good for flat feet that are a reasonable price?

Running shop plus custom orthotics with arch support. Then you can get neutral shoes, rather than the more expensive stability ones. You'll likely need to get about 2 sizes larger than usual to fit the orthotics in and have the standard one size increase to allow for your feet swelling if you do more than a ten minute trot.


I'm using On shoes at present, but I've got my eye on some Innov-8 for going offroad through the winter.

I know these aren't cheap, but you're buying running shoes, not trainers. And you don't want to fuck up your feet, ankles, shins, knees, hips and back from not having a decent foundation to your running.

Any tips for painful muscles - shoulders/neck? I love running, especially during the summer but i always drops off in winter as I think I must tense when I run in cold weather and I get awful shoulder/neck pain and it forces me to stop and walk home
What am I doing wrong I warm up and all that and try my best to not tense my muscles but it’s kind of impossible. Are there any tips I’m missing

Are you pushing your head forward when you're running? That would cause neck and shoulder pain. other than that, getting a buff/gaiter would help keep your neck warm, along with a good hat.

 

[Blair-Waldorf]

Well done ! That’s great! We got matching times btw to the second of my last 10K the other week are you still fancying doing a half marathon?

Thanks so much I’d like to try but I don’t think I can commit to the training, I’m doing a couple of 10ks tho

 

[SpiceWeasel]

I really want Park Run to start up again. I looked enviously at Facebook posts of friends doing it. Now I’m in a position that I could manage they are cancelled. Then if we didn't have COVID I wouldn’t be running

Omg me too, was thinking this on Saturday. I love my local Park Run, it's a completely flat out and back along the seafront so you can really push for a PB. I hope it does get to resume at some point this year but it wouldn't surprise me if it doesn't, mine has quite a small turn out usually around 50 of us, but I know some are in the hundreds.

 

[Saddlesoap]

Hey I’ve got the 12 pro max, I actually put it down the front of my sports bra (put phone it in a food bag) makes your boobs look a bit funny but it works for me

Yep I put mine in my bra as well.

100% with you on this I’ve not ran since 31st December i don’t want to get hurt or any injuries that could possibly keep me away from running for some time. I know feel I’m going down a dark hole my mood and energy are low, I need to give myself a good shake and just get out there

I've slipped on my bum today just walking the dog did a Chloe Ting workout instead

 

[Reflected view]

Awwww you just did an amazing thing! I remember after my first half I was crying so much from all the emotion a lady came over to check whether I was okay and gave me the biggest hug. I had a pretty good cry around 30km in my first marathon too when what I was doing finally hit me.

Let yourself feel the emotion. It may not make sense to be crying but it's your body's way of releasing all the emotion that went into the training and race.

Also congratulations!!!

Thank you so much and explaining why, the more I was trying to work out why I was feeling this way the more emotional I got, now I can make sense of it now. Thank you

 

[nbx512]

Thanks for the mention!

I’ve always been a terrible runner. When I was younger I couldn't even run between two lamp posts! However the other year I decided to train to run to 5k without stopping and actually did it. I loved how it made me feel and being able to accomplish a fitness goal that felt so out of reach was incredible. Unfortunately, I haven't really improved too much since then but still regularly run.

My goals are:
- run 5k in under half an hour
- run a 10k without stopping

Does anyone have any tips to reach either of these goals?

I’m so glad this was made!

That's fantastic! I'd incorporate some intervals for both distances and some fartlek and tempo runs for the 10km distance. Let's say you're running 4 days per week:
Monday: Intervals
Tuesday: Easy
Thursday: Longer Quality
Saturday: Easy

Interval sessions could be distanced based (e.g. 8x200m) or time based (8x 1min). You're going to want to have about double the amount of rest (either slow jogging or static rest) between the interval. Let me know if you want me to go into more detail about potential interval sessions.

Fartlek basically translates to speed play and it's continuous running that speeds up or slows down. What you could do if you're aiming for 5km under 30 is something like:
1 min @ 5.55/km pace, 2 min @ 6.05-6:15/km , 2 min @ 5.55/km , 4 min @ 6.05-6.15/km, 3 min @ 5.55/km, 6 min @ 6.05-6.15/km and then go back down (3 hard, 4 easy, 2 hard, 2 easy, 1 hard, cool down).

That'll give you just under 30 min of quality and will help build your aerobic endurance. You could use this kind of workout for the 10km too. Fartlek can be very unstructured, you could just run hard or easy between landmarks too!

A tempo run targeting the 10km would be around the 6.20/km pace. You could start off with a 4km tempo and then build to 6-8km. Again, this will target your aerobic capacity

I'm happy to chat more and sorry for the slow reply!

I have never ever been a runner, but started the couch to 5k over summer. Got about 2/3 of the way through but then I found that around the 12 minute straight running mark I just felt sick? Like my legs were fine and I felt like I could've continued but stomach would hurt and I'd genuinely just feel so sick and it would take ten minutes of walking for it to go.
I tried morning before food, afternoon and evening after food but it all had the same sort of result - anyone know how to stop that? I'd like to get back into it but feel like there's no point if can't go any further.
Also if anyone has any tips for motivating yourself to go out when it's dark and rainy, that would be great

I wonder whether you're maybe going too fast? Have you tried dropping the pace back a lot (so it seems you're almost walking) and giving that a go? It may also be a mental thing that you just need to push through but I'd definitely recommend dropped your pace back.

Get loads of good running layers, a good headlight if you don't have street lights and a good running rain jacket. I've got a saucony one that's a very thin plastic layer that's excellent at keeping the rain off but keeping me warm (because it's basically a glorified plastic bag!). In winter I'll pair that with a t shirt or if it's bitterly cold a long sleeve plus my thermal tights that I've spoken about above. I like wearing a thick band or buff around my ears and if it's raining I'll wear a visor to keep the rain out of my eyes. It feels miserable starting off in the rain but I always feel very accomplished once I start running lol. I tell myself I'll go for 1km (I'm always warmed up and happy after 800m) and if I absolutely hate it I can turn around and go home then.