The Running Thread 🏃‍♀️

[whathastheworldcometo]

I've had three Fitbits previously but have recently switched to a Garmin.

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

 

[Dwightschrute]

Any advice would be very appreciated - recently I seem to be getting injuries so often after runs. It’s usually my ankles/ shins/ knees.
My trainers are only a few months old and really supportive, I’ve been giving myself time to recover if I do get an injury and not run on it but it seems like everytime I get back to running, I get another injury!

 

[Giggling Squid]

Do any of you use a FitBit?

I used to but recently moved to garmin

 

[Clickbait]

Go at your own pace I almost died the on my week 1, run 1 - but by the end of the week I found it manageable. I *think* (and someone more knowledgeable may be able to help here) you don't want to get tooo comfortable at each stage. If you step up to the next week and find it too much then definitely drop back and do the previous week's runs. I started out horrifically unfit but finding my fitness levels improving quite a bit each week

That’s really helpful thank you. I’m trying to do a very slow jog rather than the proper run I was doing before but need to find something in the middle as I think I’m a bit bunched up and tight (if that makes sense). I’ll definitely try and move on to week 2.

 

[Melian]

I have two (deferred) halfs in October - Cardiff and Wimbledon Common.

 

[Gogogem1234]

I strongly advise having a full months rest. Avoid As much walking as possible and use footwear around the house. Do you have a bike? Ultra low impact exercise so may be something you can do? I haven’t had issues with metatarsals but I’ve had huge issues with my achillies and suspected stress fracture due to overuse! The only thing that managed to help me was having a long rest. Which was utterly shit!

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

 

[YellowLadybird]

It might be how they're laced?

I don't think so, they aren't laced tight and my foot doesn't feel constricted in them at all.

 

[SpiceWeasel]

I go on BBC sounds and download their Workout Anthems or just regular Anthems playlists, some proper bangers on there

My running clothes are a mix of Sports Direct/Nike/Under Armour/ABYL/Adidas/Decathlon. I’ve also found Tesco stuff to be really good quality I’ve a pair of leggings from there I’ve had about 5 years and they still look great!

 

[Reflected view]

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!

I can’t thank you enough What a kind heart you have, thank you

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.

No go for it, I don’t mind at all posting on here, it means I can pick up a few pointers also

 

[Blair-Waldorf]

Yes - but I’d liken it almost to really bad period type pain and it happens mainly in the week or so before my period, or when when sprinting. It’s sometimes worse than period pain itself but subsides after a few minutes if I stop. It’s hard to tell if it’s period pain or digestive pain as it’s so low down, if that makes sense?

Yes that’s exactly it. It’s grim isn’t it

 

[Saddlesoap]

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

TBF I am really bad for not warming up. I will check that out, thank you

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

Thank youuuu for sharing. Just checked out her Insta and excited to start

 

[Pippylong0509]

Technically I went on a “brisk walk” but there’s not a thread for that. Can someone please tell me if this is good?
should I be more in the fatburn zone of is cardio better?

 

[whathastheworldcometo]

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.

Thank you so much for your response.

I also do yoga and would love to run without my phone, so I guess a Garmin might be more suitable for me.

I used to but recently moved to garmin

Can I ask what your experiences are?

 

[n8459]

Does anybody have any advice / brand / store recommendations for buying new running shoes? My current shoes are really needing replaced

I’m in the UK and prefer to shop in person, but not against online shopping

I know it’s best to go to a specialist running store such as Run4It and speak to a staff member who knows their stuff, but at the moment they are appointment only and I don’t really have the confidence to do that, and would prefer to shop solo.

 

[TheDragonWithAFlagon]

I've done it.


I've ordered some shoes. Merrell Crushers for the support (overpronation). I've always preferred the feel of a lower heel than in women's shoes and I think the men's ones will be a better fit width ways; I'm also heavy. I bunged some orthotics with good arch and metatarsal support in the Amazon basket as well, as I won't manage to get to April/May as I am (hospital appointment) and the blurb says the standard insole is removable. Oh, plus some short compression socks, as I like the way they feel - I'll use them for work if I don't get on with them in the running shoes.


I really hope nobody's interested in how they look. They're red.


If they work out well, I'll see about getting gait analysis done - hopefully through Podiatry/Biomechanics at the hospital but, if not, when running shops open up again.

They're allegedly coming on Wednesday.

 

[Melian]

Have you tried having a sports massage? I’ve never had one but have heard they are good for the legs.

I have one every 4 weeks and they really help.

 

[whatktdid]

Ooh can you share?

https://www.verywellfit.com/10k-training-advanced-beginner-schedule-2911610

This is the training plan I decided to do! Partly because I liked the relative simplicity of it, if I have to keep track of too many changes day to day, week to week it makes me less likely to get out the door and do it

 

[VomitCulture]

That may be the fit of them/ your running socks rather than the trainers themselves.

Also 'correcting overpronation' is a bit of a myth these days - most people do better in neutral shoes as that helps you develop the muscles you need for stability. As always, get into a running shop if you can and get fitted properly. They'll also let you try multiple pairs of shoes so the sometimes higher price (aka no discounts) is worth it in my opinion because you know you're walking out with a shoe that 100% works for you. If running shops are closed due to a lockdown, get someone to take a video of you running (capturing from the knees down) and see if you can get that analysed online/ sent to a running store.

Lastly - spend money on your shoes! They're the most important thing in your aresenal and if fitted properly will prevent you getting injured. Skimp on clothing etc etc but don't skimp on runners - they're the one slightly expensive part to the sport.

In terms of stability shoes these are my own experiences. My all time favourite shoes are the Saucony Guide 13s - they're stability shoes. The brooks equivalents Adrenaline/ Ravena aren't bad either (I prefer the guides though). I know the asics gel kayanos are very popular as well but I've never run in them.

i did spend a lot of money I initially went with a more neutral shoe (Adidas ultra boost) but they weren’t right for me. Then I went to a running shop to get fitted and they recommended me the Hoka Ones, they cost me just as much as the Adidas ones but were an even worse fit which is why I’m not so keen on spending lots on a 3rd pair I’ll check out the ones you suggested though, thankyou!

I’ve tried a couple of different running socks and they do help up to a point but when it gets to the longer distances that’s when the blisters start. Can you recommend any good ones?

 

[Saddlesoap]

Any tips for running in the snow?

I found it ok a few weeks ago when we had snow. Provided it's the softer stuff that moves under your foot? It's when it impacts it will be slippy.

 

[Saddlesoap]

You’ll get fitter but be careful with running every day if you’re not used to it - I would give yourself rest days/walk in between days until your body is used to the impact. Or just do varying run/walk intervals to mix it up! Depending on the breed most dogs aren’t recommended to run until at least 1 year old - especially not if on lead. Larger breeds need to be older it is great fun to run with the dogs though and mine love it!

It's ok, I'm a vet nurse so I'm good with the dog info

I was running regularly until summer, so should warm up into it again quickly, I hope! I was just too focused on running 5k and I was struggling to fit it around work, so thinking shorter distances more regularly might work better for me.