Platypus' Beginners Guide to Running

Just gradually stepping up running again after a year out with an achilles injury. Only going out for 3k (including warmup) at the moment on advice from physio.

I'd kept using a crosstrainer on a high level in the gym so thought I'd maintain fitness pretty well. Finidng myself frustratingly slow now though. A mile and a half is taking about a minute longer than I'd expect for my current weight but already seen quite a bit of improvement since first coming back. Hopefully able to build up speed and distance soon.

Achilles isn't perfect but a few months ago I'd be limping the day after running a few hundred yards. I feel a bit of an ache while running but no soreness or stiffness afterwards so fairly pleased with that.
 
I don’t know if it’s a placebo effect or not... but I started using a "energy gel" about 15-20mins before I went to the gym, mainly for running but also some weight work. It really seems to help quite a lot I feel much more energized and happy running faster for longer. That or all the training is just slowly working its magic :p

I also bought a new pair of trainers a few weeks back as the ones I had (a cheap pair of Nike’s) which started giving me aggro after running for 20mins, toes started going a bit numb :confused: So I went to sweatshop who were really good at helping me find a trainer that was suitable for me and have helped so much that I no longer the numbness in my toes :D yay. When I was using my old trainers my legs didn't really hurt and I knew I could run longer but the numbness in my toes really hindered me. So the new trainers were well worth it.

Did my first 5km run.... well actually ended up being 5.65km lol But anyways I completed that in 35.16mins which I am more than happy with at the moment. Would like to bring that down a bit more. Getting there slowly :) Last two weeks I have been getting in roughly 20km per week. But this was the first time I decided to just run the 5km and see how long it takes me.

I used to be quite overweight (123kg was my heaviest...) and being 5.8" that was not good so after about a year of battling that weight and getting it down. I was sitting at 78kg (which apparently is still overweight but whatever) I decided to try running and I admit I didn't like it to start with but after a while it just kind of clicked. I look forward to running now albeit outdoors or indoor at the gym. I just have so much fun with it. The only slight annoying thing for me was I set my self to lose weight and I wanted to get to 75kg. But since I've started doing weights and running more often I've put on weight..... now up to 81kg. My body fat (according to these scary looking scales at the gym, you hold on to some metal bars and it measures it :confused: so I have no real clue of accuracy) is down to 16% when I was at 123kg my doctor told me I had almost 29% body fat. So I guess that’s good.... just confuses me as my "simple target" of get to 75kg has gone a bit off.

But hey I feel fitter and better than I have ever felt. I have to admit as someone who hated running and never in a million years thought I would enjoy it. I just want to say thanks to the OP because honestly before I even entertained the idea of running it was actually have a browse through the op and some of the other posts in this thread that helped get me going.

My next goal is do the London Marathon, something I’ve always liked the idea of doing but never ever thought I would... So going to keep training and look to enter the London Marathon for 2017 :)
 
Pretty sure i've got shin splints. Or... a shin splint? Have some pain just below the front of my knee which flares up when walking up stairs, and there's a little bit of bruising in that area so it seems likely. I think it was caused by me compensating for the taller heel on these new shoes making it harder to forefoot strike by rolling my feet inwards more, which was a semi-conscious decision that i think i could undo quite easily. Just need to let it heal properly first :(
 
Itchytrigg said:
Biz.Kod09, well done on getting started, running is a very good tool to weight lose as long as you also couple that with eating right. Get yourself something like my fitness pal to help track your food intake as well. This is what I did just over a year ago at about 15 st (was 16 beginning of last year but was cycling as well). I'm now 13 1/2 and the fittest I've ever been and a 1/2 marathon planned for Nov 1st. My best advise as you get started, don't rush it, you will need rest, and just keep at it. Distance and speed will come naturally the more you get out there.
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Yeah I am sticking to the old healthy eating and so forth! Looking forward to the results.

Did my first run on Sunday, 2.01miles in 16.59mins. Felt I could do more but wasn't ken on overdoing it and paying for it later.

Out again tonight so looking to beat that time, going to stick to around 2miles for this week whilst I ease myself in then look at going further.
 
Rains been bad this week so only managed to get out today after 3 days off. Cruise intervals today for the first time and it was pretty tough with 6 x 1/2 mile @ tempo (6:58/mi) with 1 minute jogs between.

Started out too quick on the first one (6:20 ish)which didn't help but was quicker than my target still for each (last was ~6:40) which I'm pleased with and finished out with easy run pace to round me up to 50 minutes.

@PermaBanned Hope that heals up quick, I found I was quite prone to that early on when I started and also when changed trainers, they're not nice at all.

@Biz.Kid09 That's pretty good for your first run, 8:30/mi if my maths right. I'll need to see if I have it on strava, my first run ever last September, I stupidly just went out for about 4 miles, stopped to walk several times and was probably around 10/mi. Only positive about that was it meant I had plenty of improvement room!
 
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Did my first race last week, a half marathon in 1:44:35. Really wasn't sure of the pace, was sick the week before and woke up that morning with a cold. I just went out and ran comfortably for fun. Once I got to mile 8 it was clear that I had paced my self too slow so started running around 25seconds mile faster. Lats mile was the fastest with a sprint finish.

170/1106, 143/607 males, 25/70 in age-gender group.

Training since then has been a bit awkward with a vacation the week after.Managed to get 8m Tuesday, 11.5m Wednesday, 14.5m yesterday, 5 mile today and will be going for 19-20 tomorrow.
 
Biz.Kid09 said:
Yeah I am sticking to the old healthy eating and so forth! Looking forward to the results.

Did my first run on Sunday, 2.01miles in 16.59mins. Felt I could do more but wasn't ken on overdoing it and paying for it later.

Out again tonight so looking to beat that time, going to stick to around 2miles for this week whilst I ease myself in then look at going further.
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I wouldn't worry too much about the time, the fast the run the more likely you are to get injured. Experts seem to recommend about 20% of your time running should be at speed and 80% slow (for short race training then things are different but for casual runners and long distance this works).

Also, depending on why you are running weight loss will come from running slower at an aerobic fat-burning pace than high speed which will burn more blood glucose. Plus running a little slower but further will burn more calories.

Instead of aiming to go faster perhaps look at running further?
I made the same mistake when picking up running, i set weekly oes to run faster and faster.
 
Good time DP. I hope for as good as that for my November run, I like to think I can and I maybe can just need to keep up with my long runs to boost confidence.

It really is amazing how much mental confidence comes into it as the miles increase.
 
Itchytrigg said:
Good time DP. I hope for as good as that for my November run, I like to think I can and I maybe can just need to keep up with my long runs to boost confidence.

It really is amazing how much mental confidence comes into it as the miles increase.
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Thanks.

The time was much faster than training runs where I went at tempo! Fresh legs, adrenaline, race atmosphere etc made a big difference. I think I could have lost a few more minutes if I had set a faster pace at the start, I just didn't know what to expect so made sure I didn't go out too fast.

With the half I think you get punished a little less for going too fast so it may not pay to be too conservative.


I'm still trying to work out a race pace. 1:44 HM pace translates to a 3:40 Marathon according to McMillan calculator, that assume an experienced runner with optimal training and high millage. I'm certainly not in the first 2 categories but I am doing at least 60 miles a week. 3:50 I think is safe but I wonder if 3:45 is a realistic target that will push me to my limits. In theory I will be a little fitter come race day than my HM (2 solid months of training and then a taper).
I just worry that if I go for a 3:45 pace than come mile 18 or so I will just hit the wall , suffer through the rest and potentially end up slow enough to fail a sub 4h. Oftentimes you are faster by starting slower! made that mistake on this mornings long run. Coldest temperatures since April and I felt that running about 10-15 seconds mile faster than my normal long run pace was easy and doable - it pretty much killed me by mile 14 and the next 5 miles were extremely tough mentally. I'm the most exhausted I have been from any run!
 
I'd like to think that's the better way to feel at the end rather than be there at mile 10 regretting your life choices that got you into that mess!

All I can offer is good luck on your marathon training, I'm still new to working out paces etc, I think my McMillan projections are about right based off my 5k times but I'm not there yet with distance/endurance.

I know what you mean about the lower temperatures, only a short run yesterday but was feeling a little tired but still accidental took about 10 seconds out of my average, I know where that happened as I completely zoned out for about a mile and wasn't watching what I was doing.
 
I did couch to 5k earlier this year and have been running 3 5ks a week for a few weeks, and have done a total of 15, with my best time being 24:34.

Tonight I was running a slow 5k but feeling really good... I had that 'I can just keep going' feeling and so I did... to do 10k! 54:37. Time is not spectacular but I can't believe I just ran 10k whereas a few months ago I couldn't even run a mile!!
 
Good stuff Hxc, sounds like you've caught the running bug.

The shortening day is becoming an issue, didn't get home till around 6ish and headed out almost straight away, did about 1hr5 and the light was fading too fast couple that up with needing to be back and help the kids to bed around 7/7.30 just don't see me being able to increase the length of my week day runs :(

Oh and after a year of running, Sunday saw my first bout of chaffing in the nipple region, that stuff smarts pretty bad when you don't realise you had it till the shampoo goes on.
 
King85 said:
Anyone doing the Birmingham half this year?
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I'm away watching a friend run the Amsterdam Marathon that weekend but I did run it last year. Not a bad course and I enjoyed it, unlike some of the other Great Runs the course doesn't get very congested (I did start around 20 rows back though) and didn't get caught up behind anyone.

Ran it yourself before or is this the first time?
 
Itchytrigg said:
Good stuff Hxc, sounds like you've caught the running bug.

The shortening day is becoming an issue, didn't get home till around 6ish and headed out almost straight away, did about 1hr5 and the light was fading too fast couple that up with needing to be back and help the kids to bed around 7/7.30 just don't see me being able to increase the length of my week day runs :(

Oh and after a year of running, Sunday saw my first bout of chaffing in the nipple region, that stuff smarts pretty bad when you don't realise you had it till the shampoo goes on.
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Chaffing is nasty, most of my runs I now have to wear sticky plasters.

For the first time yesterday I got chaffing on my scrotum:eek: damn, that stung, but seemingly healed up in no time. Body glide ordered!

Yesterday was 15.5 miles at 8:40 a mile, today was 5 miles on a treadmill progressive starting 8:57 a mile and ended up 7:30 a mile, before doing some free weights. Tomorrow is interval training, 5*800m, plus some tempo running to get up to around 12miles.

I'm approaching the peak weeks for my marathon training, so now it is about pushing harder and hoping not to get injuries, sickness or overtraining mental issues. Long runs are 19m this Friday and then 3x 20mile runs and then a 21m before things curtail in the weeks before the race.

The way I ran the 15.5m yesterday I'm thinking 3h:45m pace for the marathon would be OK but it is really hard to know without experience.
 
nice work everyone.

Got the Cardiff Half (3rd time) in 10/11 days! Dreading it like usual. Did a fast (for me) 8:50 avg 6.8mile run last night. Was planning on a long 10/11 mile run but really wasn't feeling up to it, cold incoming :(

Hopefully the fast run last night will help a little for my last "long" run on Thursday and / or Tuesday.
 
D.P. I was very close to spitting my tea out when you mentioned your "area of concern". I hope that is something I never need to experience. I wore my underarmor base layer yesterday as it was a little chilly for my liking, was only about an hour run but no issues so I hope just something tighter fitting will be all I need.

I'm only on 1/2 training so not like you guys, but also into my peak weeks now needing up to 2hrs15 this Sunday then 2hrs for the 4 more weeks before coming down a little the week before the race.

Being I can't really get more than 45-1hr mins on my easy Tuesday runs, do you guys think adding in my "missed" time on a Wednesday would work? Thursdays are my hard days, this week being tempo intervals.

Good luck rhysduck, I've had a cold the last couple of weeks now which has not helped but thankfully the sniffles dry up whilst out running.
 
IndigoGorilla said:
I'm away watching a friend run the Amsterdam Marathon that weekend but I did run it last year. Not a bad course and I enjoyed it, unlike some of the other Great Runs the course doesn't get very congested (I did start around 20 rows back though) and didn't get caught up behind anyone.

Ran it yourself before or is this the first time?
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I ran it back in 2012 and got a time of 2:00:58 iirc I've gotten old and lazy and had a knee surgery since then so doubt I'll beat but if it's a nice day and I make it round I'll be happy.
 
Well all the best, hope it's a nice day. :)

It was decent weather last year and I'm from Wolverhampton so made the most of it and visited family over the weekend too. Having done it before at least you're prepared for the last couple of miles. I wasn't and it battered my a little, the start was pretty quick though.
 
IndigoGorilla said:
Well all the best, hope it's a nice day. :)

It was decent weather last year and I'm from Wolverhampton so made the most of it and visited family over the weekend too. Having done it before at least you're prepared for the last couple of miles. I wasn't and it battered my a little, the start was pretty quick though.
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Thanks

The three hills near Edgbaston were pretty brutal as I remember it as you'd get to the top of one and think you were done then it'd turn into the next one but thankfully you're near the end by that point.
 
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