Platypus' Beginners Guide to Running

[Martynt74]

I keep reading about people doing "RED" (Run Every Day) challenges. A guy at work is doing it and doing a minimum of 1 mile every day with some longer runs on certain days but the main point is to get out every day even if it's only a short run.

Is there any evidence that something like this is worthwhile? I'm not sure i could be bothered running for less than 10 minutes when you think about the hassle of getting changed then getting back and showering!

 

[Ian_Eb]

Not sure I would be able to fit a run in every day. I think a lot depends on your circumstances at home/work etc.

In other news, I am not convinced my knee is sorted yet I may have to get the bike out and concentrate on that for a few months.

 

[AndyCr15]

I was cycling almost every day for a time last year and I run most days now until the weather improves. The way I see it, if I was competing in some way and needed form, needed to get quicker etc, I would need to plan proper rest in. I was just running to burn calories. It didn't really matter how I felt, what my speed was etc, so just get out there and burn calories!

 

[Dup]

@Marvt74 I think the RED challenges are for those who are not already active to be honest, for us it's not worth putting on our shorts for a mile I agree but for those who aren't used to it it's an achievement. October 2017 I wouldn't run a mile, a month later I did a sub 1hr 10k. Mad really how in 2020 I'm going to be doing my first ultra

@Ian_Eb - Best to err on the side of caution, at least you have the bike to keep you moving. Hopefully some gentle persuasion will sort it out this year

 

[Ian_Eb]

That's what I am hoping. The other alternative is that age is becoming an issue and that I just have to live with it as it is now (Lets hope not)

 

[Martynt74]

@Marvt74 I think the RED challenges are for those who are not already active to be honest

That's what i thought, but the guy at work did an Ironman last year and there's been a few people in my running club who are doing it too (whilst still doing long runs too)

Presume there must be some benefit, just wasn't sure how.

@Ian_Eb The bike sounds like the best option in that case, although from looking at Strava you've been getting out quite a bit

@Dup Yeah but you're a nutter . I see there's a run to raise money to renovate Darwen Tower, i might get on that.

 

[Ian_Eb]

I have been trying. Just conscious of every tiny twinge. Still get aches in Achilles area from three years ago. They go away after walking about 10 meters though.

Long term, i suspect cycling will have to take precedence, just because it lowers the impact and so on.

 

[D.P.]

I keep reading about people doing "RED" (Run Every Day) challenges. A guy at work is doing it and doing a minimum of 1 mile every day with some longer runs on certain days but the main point is to get out every day even if it's only a short run.

Is there any evidence that something like this is worthwhile? I'm not sure i could be bothered running for less than 10 minutes when you think about the hassle of getting changed then getting back and showering!

Worthwhile for what? If you are even a beginner runner then running 1mile really wont do anything, and in some sense it could interfere with recovery (but unlikely).

My 2P: run performance is maximized when you get consistent regular run sessions, and as you get better at running you should be looking at running at least 5-6 days a week, while 7 days (nad doing some double, 10 runs a week) certainly will see the best performance gains. However, you do need recovery, and that does mean some complete rest days from running. 1mile might not be an issue but from a training perspective it is pointless.

I think the main benefit would be in helping to shape your life agenda to always include running/exercise time almost every day. If you only run 3 days a week it can be very easy to skip a day thinking you will catch up later but you never do. If you run 6-7 days a week and you skip a run then it doesn't have much impact (could be beneficial) and you will be right back at it tomorrow. With this concept in mind you can plan you days around running. That often means going to bed an hour earlier, setting that alarm, and forcing yourself out of bed and in to the cold dark rain.

There may be additional benefits to just getting out and getting some (hopefully) fresh air, move the muscles and joints etc. This wont impact run performance but for a normally pedantry person it is probably very helpful.

 

[D.P.]

I have been trying. Just conscious of every tiny twinge. Still get aches in Achilles area from three years ago. They go away after walking about 10 meters though.

Long term, i suspect cycling will have to take precedence, just because it lowers the impact and so on.

I would make sure training paces are good using a chest strap HR and always verge on he lower end of the HR zones. Skip any speed work/intervals.

You might want to see a specialist to get gait looked at. There may be some kind of imbalance, e.g. a weak glute, tight ligament somewhere.
If you aren't using neutral shoes I would swap to neutral, if you already wear neutral shoes then the specialist may recommend something supportive but these tend not to be good. A running shoes with maximal cushioning should help.


Running when done properly and with decent recovery is an extremely low risk sport and you should never experience injuries or pain. The difficulty is if you get competitive and try to push your limits then you end up not recovering enough. Age is really not a factor, at least not until you are into your 70s. The fastest runners I know are in their 50s.



I also suggest looking at longer, slower trail and mountain ultras. It might seem counterintutive but a 50 mile ultra on rugged paths and big hills will liekly see you experience far less critical load on the most sensitive joints. Everything slows down a lot, and your feet never land the same way twice distributing load between muscles and ligament grouops.

 

[Ian_Eb]

I generally use a HR strap. I always find the zones tricky to get right. I used the Karvonen formula to get the numbers below



But I find pretty consistently that I find it easier maybe 4 or 5 bpm higher. I guess without a full blown test to find my max HR that these numbers can only ever be a guide.

Interesting idea on the gait checking. No idea on where to start with that, but will look into it. Everything that I have managed to injure so far has been on my right leg, so there may be something in what you are saying

 

[The Darkness]

When I first started training by heart rate zones I did a workout to find my max. It was something like running up a hill a few times at max effort if I recall correctly. I gave it everything, and felt sick at the end of the final hill.

Finished the run, and at home uploaded the data and eagerly looked at the max heart rate achieved in the workout. It was pretty much exactly the same as 220 - my age

I know the estimate doesn't work for everyone but for me it was scarily accurate.

The other interesting thing is it's not really dropping as the years go by. Maybe a beat every two or so years.

My resting heart rate on the other hand has changed a lot as I've exercised more and more. But it appears to have settled around 40 bpm for the past couple of years, having been around 55 a decade ago.

The impact of a few beers on your resting heart rate never ceases to amaze me!

 

[bingham67]

Out for an 11 mile run today AVG pace 9:16 still having problems with my foot but it was better for the most part today.

My fitness and running is nowhere like it was at peak last year but just trying to get by with the problems Im having, I see Neurologist in a month time so will see what happens.

Now building miles for the London landmarks half marathon end of March.

 

[Begbie]

So I've started running again, but obviously a bit of a mare after work. So I was looking at a chest light. I've seen:

https://www.amazon.co.uk/LUMEFIT-Li...ners&qid=1579377437&sprefix=Running+li&sr=8-4

Has anyone used one, or similar?

 

[Dup]

So I've started running again, but obviously a bit of a mare after work. So I was looking at a chest light. I've seen:

https://www.amazon.co.uk/LUMEFIT-Li...ners&qid=1579377437&sprefix=Running+li&sr=8-4

Has anyone used one, or similar?

I have one similar/older (no tilt, no high vis and less compact up front) but the rear part is identical. I think these are just Chinese and get branded alsorts depending where you get them from. The battery seems to last well, charges via USB and is comfortable fitting & doesn't bounce around. They seem to go up in price this time of year so £16 seems a good deal to me.

 

[Begbie]

I have one similar/older (no tilt, no high vis and less compact up front) but the rear part is identical. I think these are just Chinese and get branded alsorts depending where you get them from. The battery seems to last well, charges via USB and is comfortable fitting & doesn't bounce around. They seem to go up in price this time of year so £16 seems a good deal to me.

Sweet, I've ordered one. Half the price of the decathlon one, and it's reflective too.

 

[AndyCr15]

Did my first Parkrun yesterday morning (Oak Hill - wow, it was cold!) and quite enjoyed it. One negative is, it turns a 30 minute run into an hour plus event, but at the same time, I did it with a few friends and definitely found it made me push myself a little more. I'm a competitive person, so as I was running, I generally wanted to overtake whoever was in front of me. Then about a 1km in I could see my (faster) friend wasn't actually that far ahead an started to reel him in. In the end I did my best outdoor 5k (still only 28:10) so was pleased and would go again

 

[Martynt74]

Good work. How’re you finding your Stryd?


Hit 77 miles for the month today. That’s taken me past my previous highest for a month. In the past I’ve had the odd week where I’m hitting 25. But this is the first time I’ve put a decent patch together.

Still 10 days to go too so should hit 100.
My goal for the year is to do 1000 miles. I was at 720 I think in 2019 so it’s a big increase but I think it’s achievable. It’s not a stupid amount of running. Just need to be more consistent.

 

[AndyCr15]

Good work. How’re you finding your Stryd?

I probably need to put more effort into finding out how I should be using it. At the moment I don't really get any useful info from it, My Ave Watts per run, instant Watts on my watch, I think what I've really used it for so far is being able to run on the treadmill at the gym and use it for Strava running. There are much cheaper ones to do that though...

 

[D.P.]

That is the problem with Stryd, there is no real basis for using the data.

I would be curious to use one for the power side but I think after a while he data would be ignored. It is super windy here today so I would be interested in the power running into the wind to see if I can normalize efforts, but then I can use perceived effort combined with HR to achieve the same thing. Which is like running up hills. The Stryd will let me know if I am runnign the same power as on the flat, just going slower, but my HR and effort levels tell me that anyway.

Even for something like intervals there is no obvious use. E.g., you can find your average power when doing an 800m repeat, but there is no science to show what different power levels you should train at, and why train at a power would be any more helpful than a HR or pace. ANd I don't think anyone really runs an interval based on HR, but tries ot cover the distance in th fastest time. The HR is then useful in analysys to see f you are getting fitter. With power, you would hopefully see you could produce more power for the same HR as you get fitter, and run a faster pace at the same power as you improve economy. But you know that form HR, and HR is a direct measure of CV fitness.

 

[SPG]

Biblical XC run yesterday and legs really feel it this morning. People were helping each other scramble up one section due to the mud. One chap lost a brand salamon shoe in the mud stream mucho fun.

Highly recommended if people have not done one before.