Platypus' Beginners Guide to Running

Tinders said:
What do you guys do about running in this sub zero temps, i went out night before last and it was 2-3 c, and it was cold, but now itslike -2c and im not sure if its worth risking.

Whats the reccomended gear to wear in this kind of temps?
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Until this week, I've been running in shorts (which have a Lycra inner/liner), long sleved Merino wool top (with 1/2 length front zip) and gloves. Gloves usually have to come off after 15 minutes or so and I end up unzippping the top.

This week it's been running tights, thin base layer T-shirt, Sympatex jacket, gloves and headband (to keep my ears warm). Again, the gloves only last so long and I usually finish with the jacket unzipped.
 
Tinders said:
What do you guys do about running in this sub zero temps, i went out night before last and it was 2-3 c, and it was cold, but now itslike -2c and im not sure if its worth risking.

Whats the reccomended gear to wear in this kind of temps?
Click to expand...

I normally wear running tights, a nice Helly base laser, a long sleaved soft shell over that. Then the normal gloves and hat. The coldest I've run in this year is -5, took around 1 mile to warm up my hands but I was fine after that. So long as I'm not trying to run on ice, the cold doesn't really bother me.
 
I've been trying to get into running but I am really struggling. I can only run 3/4 of a mile before my calf muscles tighten up and i have to stop no matter how much i stretch before hand. I'm sure this is due to my terrible technique but im not sure what correct way to run is (sounds stupid:(). When I run my foot lands almost flat on the ground with my heel taking most of the force which hurts my legs after a short amount of time. What is the correct way my foot should hit the ground? Should the ball of my foot be the only part that touches the ground?

I've had running shoes fitted so don't think that is the problem but who knows :confused:
 
Kamerad said:
What is the correct way my foot should hit the ground? Should the ball of my foot be the only part that touches the ground?

I've had running shoes fitted so don't think that is the problem but who knows :confused:
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Yes, if you're a sprinter. Heel striking is how the majority land I believe.

Don't focus on how you run for now just go with it and try taking it a bit slower. run 1/2 mile, walk 1/4, then run a bit more. See how that goes. Also try a brisk walk to warm up instead of stretching - I'm in the "stretching before hand is pointless" camp.
 
Argh my word, running in these temperatures is a nightmare.

For some reason when its this cold my right knee really hurts when i get back in the house...

Only in the cold though, hmmm. Had to dodge so much ice tonight
 
I read somewhere recently that knees are quite susceptible to cold. Can't remember where I read it though.

I don't mind the cold, but with you on the ice, tis a nightmare. Nearly came a cropper as I went past the local ***** car wash.
 
Im officially a hardcore runner,Ive been out the last couple of days in the snow, muchos fun tbh, you soon warm up, make sure you do some stretching before hand tho.

I wanted to add fartlekking into the mix this week, but the roads are a bit too treacherous for that I think.
 
Im thinking of getting into running this year but I must admit the current weather is putting me off, but I think ill go next week and pick up some new trainers.

The podrunner podcast looks good for beginners starting out, might be worth puttin in the sticky. Just need a small mp3 player to take out with you.

http://www.djsteveboy.com/intervals.html
 
Going to start running again, to get rid of the fat ive put on :(. I used to do a lot of football/tennis upto about last summer, but not as much as the summer before.. what sort of distance should i aim for, first time round, and from then on?
 
syke said:
Going to start running again, to get rid of the fat ive put on :(. I used to do a lot of football/tennis upto about last summer, but not as much as the summer before.. what sort of distance should i aim for, first time round, and from then on?
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I'd aim for a couple of miles max and be prepared to stop and walk mid way if it's too much. Key is to take it easy and build up gradually.
 
Also remember that you don't burn the most calories buy running as quickly as you can. If you maintain a constant pace where you are breathing heavily buy could still maintain a conversation then that will be around your max weight loss zone. No need to go flying.

As for the cold, if it's very cold I find wind-chill is the worst so I've invested in Gore Windstopper gear. The Puma Windstopper jacket and Gore gloves I've had for I've had for ages are superb so I've invested in the hat and tights recently. Not had chance to try them out properly as my runs recently have been too and from work and it's only 7k broken by a 25 minute train journey in; the coldest I get is standing waiting for the train on the platform.
 
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Great guide. I've been running for a month or two, only doing 2 miles a night but it's all I can fit in before eating, if I eat first then I have to wait for that to go down, and then I have no motivation to go and do it. Doing it before food gets my metabilism up :)

Anyway, thanks for the info on shoes and dieting, I've been using an old pair of trainers that don't really fit, I'll be looking into a good pair now.

I run on a treadmill in the garage, I have my iTouch infront of me with an episode of Prison Break and a guitar amp for the volume to be heard over the treadmill. Is there any particular treadmill specific advice you have?
 
Great guide. I just got a pair of running shoes from a local shop. The guy gave really sound advice and I did a few tests on a treadmill linked up to a camera to check for over pronation. Just did a nice warm up and streches - walk for 15 mins, then just ran and ran until I was tired had a breather and continued. I really have been a lazy bones over the last few years and it showed. Onwards and upwards though. I'm going to start light and build my way up!!!
 
jojothemonkey69 said:
Great guide. I just got a pair of running shoes from a local shop. The guy gave really sound advice and I did a few tests on a treadmill linked up to a camera to check for over pronation. Just did a nice warm up and streches - walk for 15 mins, then just ran and ran until I was tired had a breather and continued. I really have been a lazy bones over the last few years and it showed. Onwards and upwards though. I'm going to start light and build my way up!!!
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Hey, good luck with it all.

Work commitments mean from tomorrow I have to run in the mornings :( I hate running in the mornings!
 
Redgie said:
Is there any particular treadmill specific advice you have?
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Sell it and run outside instead!!

Only kidding, kinda. Running on a treadmill is easier than running outside and burns fewer calories (especially in the cold weather at this time of year) so you've got to make it harder by running on an incline of about 2 degrees if your treadmill can do that.

If you can then run on a higher incline, the optimum being about 5 degrees. Also, vary your speed and do sprints in your running as this will help you increase your lactic acid resistance and lead to less muscle burn.

firstborn said:
Work commitments mean from tomorrow I have to run in the mornings :( I hate running in the mornings!
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Morning running rocks. Nothing beats running through the mist by the river on a Sunday morning or joining the swift and silent ninjas (for some reason everyone wears black) running along the south bank of the Thames central London at 6.30 in the morning.
 
[DOD]Asprilla;13375178 said:
Morning running rocks. Nothing beats running through the mist by the river on a Sunday morning or joining the swift and silent ninjas (for some reason everyone wears black) running along the south bank of the Thames central London at 6.30 in the morning.
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Hated it this morning. It was cold & wet, got jumped on by a dog and now have a hole in me bum, kids cycling on the pavement to school..... moan moan, whinge whinge!

When it's dry though I'll be off around Wollaton Park and will look forward to those misty morning. Probably rain until the summer now though.
 
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[DOD]Asprilla;13375178 said:
Sell it and run outside instead!!

Only kidding, kinda. Running on a treadmill is easier than running outside and burns fewer calories (especially in the cold weather at this time of year) so you've got to make it harder by running on an incline of about 2 degrees if your treadmill can do that.

If you can then run on a higher incline, the optimum being about 5 degrees. Also, vary your speed and do sprints in your running as this will help you increase your lactic acid resistance and lead to less muscle burn.
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Thanks for the advice! As much as I prefer running outside, I'm awful at breathing during excersise and so doing it on a treadmill means I can do a lot more work.

That brings me to my next question, heavy breathing and panting after short distances, what causes it and how can I stop it? I can run for miles on a treadmill but a mile outside before stopping, not due to exhaustion, but because I'm breathind oddly. Running on a treadmill helps because you're not moving forwards so breathing is easier, any thoughts?
 
Some great bits of advice on here, I'm finally getting back into my running again after about 5 years of doing not a lot apart from footy and rock climbing.
Went out for my sunday run, got a nice course mapped out which is just over 5km and now running this in 28minutes, nothing too special but i'm slowly getting there again.
All i'm going to say is the hardest part of running is getting through the front door, once you've taken that step your ready to go!
 
Does anyone have some good tips for improving pace on shorter runs?

I'm averaging 8:30 to 8:40 min/miles over my 4 mile circuit, yet I did 9.1 miles this morning and still managed 8:55 min/miles.

Am I just not trying hard enough? :confused:
 
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