The Running Thread 🏃‍♀️

[jollydolly]

Hi guys, I've a question for some of you who have probably a lot more running experience than me. There's a local 4k route that I'd generally try to do twice/three times a week. I generally finish it in around 22 minutes at a comfortable enough pace. However, there are some days (today) where I really struggle to get around it - today I was around 2 minutes slower than usual. I can't really put it down to sleep/diet etc as they're fairly constant. Do any of ye have any experience or reasons as to why some days are more of a slog than usual? Or how to improve overall pace?

 

[Giggling Squid]

Anyone got any races coming up?

Reading half in November for me, and a few local 10ks over the summer. I’ve done reading a few times before and I love it!

 

[laughing]

Just seen that week 4 has 5 minute runs, that's not going to happen for a while then!

 

[no-no]

Has anyone got any advice on calves. Muscles and tendons. I struggle during runs and the hobble around all the other time. Are compression socks any good?

I have compression leggings/tights off myprotein that I struggle to get past my ankles (why are the ankles always wrist-sized?!) but once they’re over the ankles they really help with calves and thighs. Haven’t seen the socks. Warm-up stretches help during the colder months. Have you had a previous injury that could be causing you to overcompensate when you run?

I have a weak knee and unable to run properly atm it’s doing my head in. I had a dodgy hip nearly a year ago that stopped me running for a bit now runners knee. I think it was due to a pair of new running shoes that just didn’t back up their claims. I know stretches help, but I find any kind of stretching/weight lifting that is longer than 5 mins incredibly dull. I’m back in a gym now before they’re all shut again so it’s long cross-training sessions and bike for me.

 

[Giggling Squid]

Half marathon training starts today!

I’ve paid a local running coach for a plan as I couldn’t find one that did 12 weeks, 3 runs a week without ridiculous mileage.

anyone else training for a half?

 

[Giggling Squid]

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

Obviously not ideal timing, but I would speak to your gp. I’ve had ongoing issues with my hips for a few years now, diagnosed via an MRI.

 

[Tippingpoint23]

Has anyone done the yellow 10k runner app? I was initially doing c25k and did around 2 weeks but switched to 10k runner with the idea of wanting a long programme/long term goal. Currently on week 4 day 3 - love that you can give feedback at the end of the run and skip runs if the previous one has been 'easy'.

I was really into fitness prior to lockdown one, doing HIIT/strength training. I have only run 5km on one occasion when everyone was tagging people to run 5km for the NHS during lockdown one and was really pleased to get it done in 26minutes because I honestly didn't think I'd manage.

My biggest problem is that I get extremely 'in to' things and then want to do it every day so finding the 'rest' days really hard.

Yes I’ve just finished it - loved it!!

 

[BashmentLady]

I'm so pleased I found this running thread. I've been running on and off for years. I usually reach a decent level of fitness, pick up an injury and then find myself back at square one. It's like a never-ending cycle. I've seen so many physios over the years I've lost count.

I started the Couch to 5k (for the 4th time) during the first lockdown, completed the penultimate training session, and then had to stop running because my left knee was so painful. I felt like a right idiot as I was documenting my training on my Instagram account and blog and had to post an update to say I'd failed again due to injury.

I haven't attempted the Couch to 5k since as I'm concerned my knee issue will make an appearance the second I run. I'm starting to feel like an ex-runner at the moment and I don't like it.

Oh no! How off putting! It could be the case that running isn't for you, but as this keeps happening I wonder if it's something that could be checked. Have you had a gait analysis??

 

[Giggling Squid]

I’m sorry for continuing the scabby toenail discussion, but I need advice.

despite it relieving itself the other day, the blister is back, bigger than ever and I’m pretty sure it’s brewing an infection

 

[Reflected view]

Not a good run today. Legs felt like lead. Had to stop a couple of times to catch my breath. Forced myself to 4.8km, but couldn't do more.

Don’t be hard on yourself, you got out there and done more than you would have if you didn’t, so well done you

I need to do day 1 of week 4 of couch to 10K today but the jump up in running is giving me the fear!

You can do it just believe and you will achieve

 

[Hill1994]

Get fitted in a running store. The way you run is unique to you and following other random people's suggestions is a great way to get injured.

Oh yeah definitely. Although during the current situation this is impossible for me to do so. So just looking at other peoples favourites and do a lot of research around them then!

 

[Hill1994]

Instead of that I'd get someone you live with to film you running. A full body shoy and then focusing on the feet and ankles. See if you can send that off to a running store. Otherwise watch the videos for yourself and see whether you probate, whether things are in line etc. That'll at least narrow down whether you need a more support or neutral shoe.

Thats such a good idea! I’m definitely going to try. Thanks so much

 

[Tea4u]

During couch to 5k, I got terrible calf pain and it prevented me from running the rest of the run I do and have always stretched before and after the run. Does anyone have any other tips? Should I stop running for a while?

 

[SpiceWeasel]

Good luck to both of you! @SpiceWeasel xx

I’m going to have to make a doctors appointment because this happens regularly it’s putting me off running longer distances tbh

Thank you

yeah I would do xx

 

[SpiceWeasel]

Omg you can definitely run slower! My easy runs are like 6:15/km pace whereas my 5km PB is 21min! Try keeping your HR under 150. Start out for just doing 10 minutes and then run at your normal pace and then just keep increasing that time. Also, what you can always do is run to a time (e.g. 40 Min at Max 150 HR) so you're less fixated on distance and pace. It'll feel sucky at first but you'll get used to it. Also a lower HR is better at burning fat if you're trying to loose some weight. Also easier running will help you get fitter faster and reduce the risk of injury, it's a win win win situation.

Thank you, I'll try my best. Probably be easier for me to try this week as I'm running on my own without my boyfriend a mile ahead of me making me feel like a snail anyway.

Wow 21 mins is amazing!! I'm always in awe of the people at parkrun who I pass on their way back when I'm not even half way there yet!! I'm just not designed for proper speed!

 

[OwlWatcher23]

I think I should go back to one of the apps. I'm just running and pausing when I need to then running again, but not sure that's working for me.



I've got compression socks for when I run in shorts. It was the run on Thursday that pulled it i think when I was running in leggings cos it was wet



Any tips for pacing? I always think I set off too fast. I can consciously slow myself down, but then find I've sped up again after a short period.

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

 

[orange club biscuit]

Delighted to stumble across this thread! Took up running during lockdown and I'm hooked. Out of interest, I'm wondering if some of you could help or give me advice. I'm 29, 5ft 2 and 128 pounds. Wear an Apple Watch and resting heart rate is around 64 bpm. Have been analysing my most recent runs and max HR hits 185+. I seem to be spending a lot of my runs in HR zones 4 and 5. Not sure if this is something to be concerned about? A friend told me that I shouldn't really be running in HR zones 4 and 5.

Just to add to the other posters’ comments, I have a running coach and he sets the majority of my sessions by HR. I always used to run by pace but whilst it’s quite good to do this sometimes (for races etc) I found that my HR changed too much depending on various factors plus I live in a really hilly area so training by HR some of the time makes more sense!

Max HR should be calculated by age (as another poster has said). I think the 220 by age is a bit misleading, I’m no expert but women’s HR goes higher than men’s naturally so I think a max HR for you sounds reasonable - depending on how old you are. I am 31 and my max is probably around 190-192 based on my Garmin which again may or may not be too accurate! I also don’t think (but may be wrong again ) that resting HR has any impact on max HR.

I have always been told that to get the best results from running and hit the sweet spot between training effectively and avoiding over training and injury you should try strike an 80:20 balance between ‘easy’ runs and hard runs. For example, I know that my ‘easy’ HR zone is anything under 150, so when I do a recovery run (I do 1-2 of these per week for 45 mins) I make sure my HR is around and about there. If this means that I take walking breaks during my run, so be it! Lots of elite marathon runners take walking breaks during runs - there is no shame in it

Running in zones 4-5 is great for improving speed and fitness quickly but I definitely wouldn’t spend all my runs in those zones and you’d probably see more improvement doing intervals or hill reps where you spend less time in high zones with a recovery break in between.

 

[Gym&Tonic]

Does anyone else use resistance bands to build strength In their legs? I know I have week glutes, and have been trying to strengthen them for ages but nothing works.

 

[theghosttown]

on the bottom on the ball of my foot. I didn’t have this issue with my Adidas shoes so I think it’s an issue with the Hokas in particular, since buying them I’ve read a couple of bad reviews where people are having the same issue. Thicker padded running socks seem to help but when I get above 5k that’s when I start to feel the pinch on the bottom of my feet.

I think they are too narrow for you. I had that with my first pair of brooks and I swapped for wide fit and it stopped completely.

ETA there are lots of Facebook selling sites you could sell them on. Also, if you know anyone with vitality health care they get something like 50% off trainers from runners need!

 

[theghosttown]

I’ve got a bike coming tomorrow! Bought just before lockdown inflation. I suspect it’ll be a while. Walking barefoot is agony so I’m in shoes all the time and diligently doing the exercises that I was prescribed. So annoying as was running so well! Thanks for the reply and look forward to hearing about what everyone else is up to! Such a lovely and supportive thread

If you haven’t already I would 100% go to a physiotherapist. They will give you an exact plan. I know the temptation is to give in and start again but it’ll just become a never ending circle. At the moment I’m just running once a week but I’m starting to increase to twice a week. I think it’s unlikely I will be able to go as regularly as I used to but I absolutely love going out on my bike now so it’s great. As I was able to cycle and swim when I was off running my stamina didn’t diminish so try not to feel worried about.