Platypus' Beginners Guide to Running

I think it’s probably a lot of whole lower leg exercises rather than specific calf stuff as the goal is to strength the whole chain.

I’d probably be looking at ankle specific stuff too to reduce the strain on the calf.


I’m after some new trainers. Currently have the Altra Via Olympus but they’re a bit too cushioned. I’m pretty much wedded to Altra since wearing toe spaces etc so am torn between the Torin and the Escalante 4. Bit annoying spending so much when I don’t do that much anymore.
 
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Good point on both - ankle mobility is key so well worth looking into exercises for that specifically (I’m trying to do more!)
 
I'd like to find a one stop shop website with a list of calisthenic type leg exercises -
I don't visit gym to have access to any equipment, although could re-start on home rowing machine as part of a balanced exercise diet.
 
jpaul said:
I'd like to find a one stop shop website with a list of calisthenic type leg exercises -
I don't visit gym to have access to any equipment, although could re-start on home rowing machine as part of a balanced exercise diet.
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I really rate Vlad Ixels videos on youtube: https://www.youtube.com/@VladIxel, even if you dont have kettlebells they are a brilliant starting point, and indeed ongoing maintenance for leg strength. I follow them a lot.

There are loads out there but personally recommend these. Though take from that what you will :p.
 
Thanks I'll take a look - I need to get youtube up on the big tv to follow exercise examples.

Had coincidentally started looking at below today - clearly I should have studied anatomy in school,
but explains muscles involved in calf and isolating which is injured, keen to get back
Every minute I stay in this room, I get weaker, and every minute ***** squats in the bush, he gets stronger

 
jpaul said:
Thanks I'll take a look - I need to get youtube up on the big tv to follow exercise examples.

Had coincidentally started looking at below today - clearly I should have studied anatomy in school,
but explains muscles involved in calf and isolating which is injured, keen to get back
Every minute I stay in this room, I get weaker, and every minute ***** squats in the bush, he gets stronger

Click to expand...
Bang on timing that mate... Looks like a Soleus strain for me.

Just started C25K after a 3 year layoff. 3 stone down (before starting running again). Think I pushed it a bit too much. Did the 1st 20 min run week 5 day 1 (last time I tried C25K I couldn't run for 2 mins). Lower legs were already sore and that tipped me over a bit. So not ran in 5 days and they feel so much better. Going to do Week 5 day 2 tomorrow and see how it is..
 
Good News - running workout 2k WU - 5k MP - 2k WD yesterday with zero pain or weakness. Bad News - turns out rest, strength work and stretching works so I need to keep doing them.
 
Similarly this evening after 2w (60K) lay-off - did a 10K using new saucony TR2's no pain ..
so I don't know if trainers made it better (vs gt2000) or the body had repaired,
these trainers absorb a lot more shock on strike and feel cushioned, but don't seem to return as much energy, but I've lost form, and maybe my memory is bad
I need to risk running in the old trainers to compare.
 
Further tested the leg over the weekend with a nice easy run (8KM) then on Sunday a progressive 10KM which ended with 4KM at 4:25/km pace where I felt really strong and kept the HR under 170 across the segment.

First run of the 18 week Marathon Block today - 12KM Aerobic Run - 5:27 - 5:55/km looking at between 142 - 158 bpm. Ended up doing an average of 5:36/km for the 12km with an average HR of 148 but was beginning to trend upwards being under fueled and hydrated after a mental morning at work. Felt pretty good considering the weekends running and the 1 hour turbo trainer ride i done last night (zone1/2).

Plan is to follow the plan to a T but also to continue with my easy indoor bike riding - aiming for between 2:30 and 4 hours a week
 
Been following Western States coverage today. Looking to finish around 4am for me. God damn western US time difference. Not sure I want to stay up.

Don’t think I posted but I started trying to do a bit of jog/walk intervals but have been told my broken toe still isn’t healed and to take it easy. Especially in the mountains because of the foot angle. Very annoying.
 
Anyone had delayed Achilles tendonitis. I did 4k on saturday (doing C25k so it was a fairly big run for me) However yesterday after a drive down to portsmouth from liverpool. My achilles started to ache. Ferry over to St Malo and a drive to La Rochelle and I had to stop and walk it off. Its like a dull ache but its also tender to touch just above the heel bone where I think it attaches.
I'm going to be gutted if that means my C25K is gonna have to stall. 7 weeks of not one single issue and then out of nowhere.
 
I need help with cadence, please.

My natural cadence seems to be about 140-150 strides per minute. Being a fat git, this is probably my body's sweet spot for zone 2. But I want to gradually increase it to at least 170 spm as I (hopefully) begin to lose some weight. If I listen to an AudioFuel music album, I can maintain 160 for about five minutes at a time before my heart rate goes through the roof and I need to walk. I know the more I do it, the easier it will get. The only problem with this is it's the same music over and over each time I go out for a run. I really need some kind of metronome app that runs in the background and I can run to my own music. I have an iPhone and already tried one called "Run Tempo" or something but it was wildly inaccurate. Setting it to 160 spm and my Apple Watch records a uniform cadence of 140! I need something better.

TLDR: Does anyone know of any cadence or metronome-type app that can beep in the background so you can run to the beeps - on iOS?
 
ic1male said:
I need help with cadence, please.

My natural cadence seems to be about 140-150 strides per minute. Being a fat git, this is probably my body's sweet spot for zone 2. But I want to gradually increase it to at least 170 spm as I (hopefully) begin to lose some weight. If I listen to an AudioFuel music album, I can maintain 160 for about five minutes at a time before my heart rate goes through the roof and I need to walk. I know the more I do it, the easier it will get. The only problem with this is it's the same music over and over each time I go out for a run. I really need some kind of metronome app that runs in the background and I can run to my own music. I have an iPhone and already tried one called "Run Tempo" or something but it was wildly inaccurate. Setting it to 160 spm and my Apple Watch records a uniform cadence of 140! I need something better.

TLDR: Does anyone know of any cadence or metronome-type app that can beep in the background so you can run to the beeps - on iOS?
Click to expand...

I was on the assumption that your cadence isn't something you should "force" and will come naturally over time? Mine is usually around the 170 mark but does go up a bit at higher speeds but not by much - certainly not a jump of over 20 which you seem to be attempting here. I wouldn't worry about it to be honest, theres many other metrics i'd be focusing on before getting into the weeds of cadence.

Another week done on the Amsterdam Marathon Block - 70KM for the week including a 26KM Long Run in 28 Degrees on Saturday which just about ended me!
 
26KM with a 16km at marathon effort to take my rolling 7 day total to 105KM / volume is at a level I’ve never experienced before but it’s paying massive dividends.
2 days rest now then a fairly easy deload week next week then it’s time to push on!
 
Got sub 2hr at the Dorney Lake Half today and mega happy about it. Might not seem like much but iv only been running the distance for about a year and have been able to shave off about 30 minutes from when I first started. Sub 2hr was always the goal and have no real plans to really drive it down since im more of a weight lifting/hybrid athlete but its nice to get it under my belt.

I love the distance though. After getting over the initial shock of moving away from 10k I appreciate that it forces you to really tap in to how to pace properly as well as the mental grit often needed in the last 5k. It's not as if I could run a 10k faster either since I do feel the skills needed for halfs are just so different.
 
That's an awesome progression - i think HM is my favourite distance and 2026 will be the year when i try drive down to a very low time.
 
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