Platypus' Beginners Guide to Running

Managed 21.1km last night so am happy i can do the distance. Just 2 weeks to go now before the actual 1/2 marathon. 2Hr 35Min was the time last night but foolishly (a) forgot to take any water (b) decided to walk a bit at the end (couldn't get going again

Didn't think the time was too horrific considering Age and Weight :-)
 
Yeah, not bad, always ends up being different on race day. It's really for these sorts of distances that you first start to feel just how important it is to just keep up your momentum and rhythm, constantly stopping and starting (as you have to do on your own with traffic lights) takes a lot out of you.

For now though I would probably just try to rest up as much as possible. Do some easy, realistically low mileage runs just to keep the legs ticking over but don't push yourself before the race.
 
Last run of C25K week 5 last night - first non-stop run for an extended period of time (20 mins). I was pleasantly surprised I could run for the whole time, definitely helped having the Champions League on to distract me from watching the timer tick down!

Well done on making it! Now to plan for your next goal :p

What are you guys thoughts on the decathlon running gear? I've bought a couple of £7 quid tops for now. Should at least be better than a cotton top i this heat I guess.

Not tried deacthlon, but had a few things from SportsDirect at similar price so I guess similar quality. They're fine, still use them in training sessions, nothing special but as you say better than a cotton top. I've become quite a fan of underarmour, very breathable summer tops and their base layer is so nice in colder times (I use their heat gear for winter rather than the cold one, works for me).

And congrats on your progress with C25K.

Managed 21.1km last night so am happy i can do the distance. Just 2 weeks to go now before the actual 1/2 marathon. 2Hr 35Min was the time last night but foolishly (a) forgot to take any water (b) decided to walk a bit at the end (couldn't get going again

Didn't think the time was too horrific considering Age and Weight :-)

Very good effort, it only gets easier the more you do it, good luck come race day!

Training's been a bit down for me the last few weeks missing sessions due to life being life. Back on it ahead of my 1/2 on the 25th, today was meant to be a steady state run (which I gather is more than easy, but less than temp...?) for 6 miles plus warm up and cool down. Ended up too fast as usual with any speed work, but I'll just count it as a 6 mile tempo run, felt pretty good and gives me some confidence ahead of the race for my pace.
 
Thay was the plan for the next couple of weeks. Don't want to end up way too tired on the day

Tapering is mostly about cutting volume and no hard workouts, but general pacing and intensity should remain. It is a useful time to add some additional goal pace miles into some shorter runs. Do a dress rehearsal or 2, putting on all the gear you will wear on race day , doing a couple of miles warm up and then 2-3 miles at goal pace, then a cool down. This will help ensure your pacing strategy is realistic and can tune your perceived physical exertion to the goal pace. Just avoid any long runs, track work out, hill repeats etc.

As you cut the weekly miles remember to cut calories. Cut carbs early on but then in the days leading up to the race concentrate on carbs.
 
What are you guys thoughts on the decathlon running gear? I've bought a couple of £7 quid tops for now. Should at least be better than a cotton top i this heat I guess.

Most of my running gear is cheap Chinese made stuff I get off Amazon. As long as it is some synthetic like polyester then it will mostly be fine. Some of the cheap stuff I have is better than my Nike tops etc.
 
Yes it is unusually hot down South in UK (but torrential in Manchester today no ?) running and coming back sweat soaked is novel - have to increase fluids ?

In the UK I think shop versus online is a 30% premium, quids in even if you buy several and send back the wrong sizes, plus the travel/time/petrol to the shop etc (do not have those nice big malls over here D.P )

I was surprised but there just isn't any discounts online in the US. In fact, i;ve had bigger discounts going in the local running store. Now the guy knows me he will often give a 10-20% discount. There is probably some kind if Minimum Advertised pricing (MAP) going on which is illegal in the EU. But I do find that come the end of summer most shoes are already sold out form the regular sizes, so maybe stock levels are well controlled and there is never a need for general discounts, just closeout deals on anything that didn't sell as well as expected.
 
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Ugh, knees were not happy at all after the run on Tuesday. Don't know if it's my trainers - they're not particularly cushioned so maybe I need something that'll absorb more impact?
 
Ugh, knees were not happy at all after the run on Tuesday. Don't know if it's my trainers - they're not particularly cushioned so maybe I need something that'll absorb more impact?

What condition are your shoes in?

A higher cushioned shoes will certainly reduce impact forces but I suspect there is some other underlying problem. Firstly, make sure you are running slow enough, most people run their general runs too fast (me included unless I'm careful). Have a look here fore heart rates: http://www.runningforfitness.org/calc/heart-rate-calculators/hrzone
If you don;t have a heart rate monitor then a good test is that your regular easy running should be at a conversational pace. You should be able to chat with your running partner or call up your GF/best mate and have a real conversation without labored speech and many pauses. That is probably much lower than you think. The faster you run the greater the impact forces and the greater the chances of injury. Moreover, running faster than the easy aerobic paces has pretty much zero benefit until you are much higher up the heart rate scale doing race pace,, intervals, hill repeats lactate threshold runs etc. In fact there re some downsides to running your easy runs too fast beyond injury risk - a lot of the most important adaptations to running occur after running at the easier aerobic rates.


Other possible issues that could stress your knees include running downhills too fast when you are not used to it, insufficient recovery between runs, poor stride technique. The latter is hard to realize but people tend to either land on their heals, mid-foot or fore-foot. A mid-foot landing is generally considered best. Related to this is cadence, for regular running about 180 steps per minute (90 per side) is considered an natural optima (just what most people run at naturally). Some people run with a much lower cadence, like 150. This means you are taking less steps to cover the same distance at the same speed as a 180 step runner. Longer strides means you must get higher in the air and go further before landing, and that requires increased take-off force but equally an increased landing force. You can buy a garmin cadence device pretty chap, I think the Strava app can also measure cadence.

And don't forgot recovery. once finished you should hydrate and consume some carbs and protein relatively soon afterwards to kick start the muscle recovery and start restocking glycogen stores.


You need to listen to your body know when to take some days off as well.
 
I've noticed my running shoes are wearing faster on the outside of the soles - they're practically new on the inside of the foot. Is this something that can be corrected with different shoes, or do I need to work on my stride/gait?
 
I've noticed my running shoes are wearing faster on the outside of the soles - they're practically new on the inside of the foot. Is this something that can be corrected with different shoes, or do I need to work on my stride/gait?

That is normal. Just last weekend I went to the running store to get new shoes and a new gait analysis in part because I found the outside of my running shoe was even more worn than regularly (I already new it was normal but the difference seemed much more evident than previous pairs). This is called supination, or under-pronation. This is the opposite of the more common problem over-pronation which you can buy special correcting shoes for with increased stability.

Under-pronation is not really a problem at all, and the shoes you want basically are neutral regular shoes, avoid the stabilizing shoes designed for over-pronation, they will make it worse.


it is possible you purchased some shoes designed for over-pronation (they are very common) so buying a neutral shoe will help.


http://hubpages.com/style/Best-Running-Shoes-Supination


At 500 miles my Brooks Ghost 8s were worn completely through on the outside to the point that it wore a whole in the side mesh. The inside looked brand new and untouched. Running store guy with a 2:18 marathon PR told me I'm lucky, just to buy new shoes before the wear gets so uneven it reinforces the supination.
 
I had a cracking long run this morning. woke up and it was only 20*C and forecast to be only 25*C by my 10am estimated finish , so thought I would do a Daniel's style LR with race pace miles. 4 miles easy at around 8:15 pace, then straight into 6 miles at goal marathon pace (6:46 a mile), 4 miles easy and then another set of 4 miles at GMP (6:48) and then 3.3. cool down.
21.3 miles , 2:40:19 7:31/mile, 1000ft elevation.
Embedded in that run is a 41.xx minute 10K followed by a 20.xx 5K.

6:46 pace felt OK, could have easily done much more after the first set but the 2dn set, although even easier for the first 2 miles, started to go over marathon pace effort. and wouldn't be sustainable under current leg fatigue.



So I think I am still around the 3 hour Marathon shape but I think it would be too risky this coming November with a chance of blowing up. 3:05 looks obtainable and will qualify me for Boston.The thing is I might have a 2:59:XX in me on race day but if I really want a sub-3 I would need to aim more like 2:57, and that is about 10 minute difference which will definitely mean the difference between a strong finish and a long walk of shame after hitting the wall mile 22 etc. Doesn't help that the marathon course although not known to be hilly is definitely not flat, around 1500ft climbing mostly in the 2nd half.
 
What condition are your shoes in?

A higher cushioned shoes will certainly reduce impact forces but I suspect there is some other underlying problem. Firstly, make sure you are running slow enough, most people run their general runs too fast (me included unless I'm careful). Have a look here fore heart rates: http://www.runningforfitness.org/calc/heart-rate-calculators/hrzone
If you don;t have a heart rate monitor then a good test is that your regular easy running should be at a conversational pace. You should be able to chat with your running partner or call up your GF/best mate and have a real conversation without labored speech and many pauses. That is probably much lower than you think. The faster you run the greater the impact forces and the greater the chances of injury. Moreover, running faster than the easy aerobic paces has pretty much zero benefit until you are much higher up the heart rate scale doing race pace,, intervals, hill repeats lactate threshold runs etc. In fact there re some downsides to running your easy runs too fast beyond injury risk - a lot of the most important adaptations to running occur after running at the easier aerobic rates.


Other possible issues that could stress your knees include running downhills too fast when you are not used to it, insufficient recovery between runs, poor stride technique. The latter is hard to realize but people tend to either land on their heals, mid-foot or fore-foot. A mid-foot landing is generally considered best. Related to this is cadence, for regular running about 180 steps per minute (90 per side) is considered an natural optima (just what most people run at naturally). Some people run with a much lower cadence, like 150. This means you are taking less steps to cover the same distance at the same speed as a 180 step runner. Longer strides means you must get higher in the air and go further before landing, and that requires increased take-off force but equally an increased landing force. You can buy a garmin cadence device pretty chap, I think the Strava app can also measure cadence.

And don't forgot recovery. once finished you should hydrate and consume some carbs and protein relatively soon afterwards to kick start the muscle recovery and start restocking glycogen stores.


You need to listen to your body know when to take some days off as well.

Shoes are still pretty new, no obvious signs of wear that I've noticed.

Been running at a 10k/hr pace (per the treadmill - is this gonna be causing issues too?). Still working on my fitness, I think I could manage a conversation though.
 
Shoes are still pretty new, no obvious signs of wear that I've noticed.

Been running at a 10k/hr pace (per the treadmill - is this gonna be causing issues too?). Still working on my fitness, I think I could manage a conversation though.

If you are on a Treadmill then it won't likely be the shoes since treadmills absorb some of the impact. Does the treadmill have a heart rate monitor? If so stick to under 145 and see how you feel. If pain persist it must be a gait issue, so I would look at cadence. If you install strava and run with it on your phone it should tell you your cadence, if it is something like 150-160 then I would try to increase it, I.e. More but smaller steps. If your cadence is more like 170-190 then it won't be an issue.

You could do something like take a week off running, and go swimming, cycling, elipitical, row machine etc. Then get back to running, start with slightly shorter fiat news and paces than you have been doing and slowly build back up over the following week or 2.you can also do things like power walk for 10 minutes before running, then power walk for 10 minutes when finished.

If none of that works then it might be time to see a Runnign coach and/or sports physio etc. Running shouldn't hurt. You get fatigued legs, DOMS, some foot pain like blisters/lost or nails etc, but no ankle, knee, hip, back pain at all.
 
Shoes are still pretty new, no obvious signs of wear that I've noticed.

Been running at a 10k/hr pace (per the treadmill - is this gonna be causing issues too?). Still working on my fitness, I think I could manage a conversation though.

Without wanting to be rude...are you overweight? When I started up running I was about 15st, I had various pains in knees, hips, ankles, shins for the first few months. Some of that may have been gait as DP suggests, it's hard to tell looking back, some was definitely technique as I was heel striking hard and spending the time slowing down and concentrating on my form really paid off.

The rest I found went as the weight came off and the fitness improved.
 
If you are on a Treadmill then it won't likely be the shoes since treadmills absorb some of the impact. Does the treadmill have a heart rate monitor? If so stick to under 145 and see how you feel. If pain persist it must be a gait issue, so I would look at cadence. If you install strava and run with it on your phone it should tell you your cadence, if it is something like 150-160 then I would try to increase it, I.e. More but smaller steps. If your cadence is more like 170-190 then it won't be an issue.

You could do something like take a week off running, and go swimming, cycling, elipitical, row machine etc. Then get back to running, start with slightly shorter fiat news and paces than you have been doing and slowly build back up over the following week or 2.you can also do things like power walk for 10 minutes before running, then power walk for 10 minutes when finished.

If none of that works then it might be time to see a Runnign coach and/or sports physio etc. Running shouldn't hurt. You get fatigued legs, DOMS, some foot pain like blisters/lost or nails etc, but no ankle, knee, hip, back pain at all.

I've been doing a 5 minute quick walk before and after each C25K session as part of the program. Knees are feeling happy again today so gonna hit the gym later and see how I get on.

Without wanting to be rude...are you overweight? When I started up running I was about 15st, I had various pains in knees, hips, ankles, shins for the first few months. Some of that may have been gait as DP suggests, it's hard to tell looking back, some was definitely technique as I was heel striking hard and spending the time slowing down and concentrating on my form really paid off.

The rest I found went as the weight came off and the fitness improved.

I hope not - 5ft11 and 82kg, looking to lose a few kg perhaps but I wouldn't consider myself overweight :P
 
If you've not been running long then it might be your body just not used to the pounding. Be careful how quickly you are adding to your weekly distance or length of your longest run. Try to keep increases under 10 and hold it for a few weeks before increasing againm. Every 4 weeks cut back a little.
 
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