Platypus' Beginners Guide to Running

Reference knee problems, my regime - I have knee weakness/pain maybe once every six months or so, to combat this :
- (only) Warm up exercise I do : effectively a lunge with knee/trunk vertical where you rotate trunk (annoyingly my url to runnersworld 5 exercise for healthy knees no longer works - dam web - interested if others know it ) this rotates trailing leg knee joint.
- when knee problem happening, I run, ensuring first contact is at front/ball of foot and not heel/flat which my running has a tendency to degrade too as I tire.
... ym(km)mv
 
Guys need some suggestions for shoes ... i am currently on pure cadence 2 (lasted me about 3-4 years), pc2 has been phased out and now pc5 is out.... apart from pc5 , is there any other shoe you would recommend to try out ? One of the few shoes which work for me , but i am sure there are more with low heel to fore-foot drop.

Cheers!
 
jpaul said:
Reference knee problems, my regime - I have knee weakness/pain maybe once every six months or so, to combat this :
- (only) Warm up exercise I do : effectively a lunge with knee/trunk vertical where you rotate trunk (annoyingly my url to runnersworld 5 exercise for healthy knees no longer works - dam web - interested if others know it ) this rotates trailing leg knee joint.
- when knee problem happening, I run, ensuring first contact is at front/ball of foot and not heel/flat which my running has a tendency to degrade too as I tire.
... ym(km)mv
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Good points.

Strength training workouts will go a long way in reduce injuries. I got the free PDF from here:
https://runnersconnect.net/strength-training-runners/
 
nine_tails said:
Guys need some suggestions for shoes ... i am currently on pure cadence 2 (lasted me about 3-4 years), pc2 has been phased out and now pc5 is out.... apart from pc5 , is there any other shoe you would recommend to try out ? One of the few shoes which work for me , but i am sure there are more with low heel to fore-foot drop.

Cheers!
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There are loads of shoes so hard to recommend without knowing much bout your gait, foot size etc. I would just go to a running store and get them to analyze your running and let you try on different pairs.
 
toasteh said:
I'm doing the Stronglifts 5x5 program alongside the running, hopefully the squats and deadlifts there will help strengthen my legs. I think it's just an acclimatisation thing atm.
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Squats are good. A really good version is is a simple one-legged squat, no extra weights needed at all. Quite tricky to do, helps with balance and can be done at home in front of the TV etc.
 
I got in 16.8 miles in the heavy rain this morning, took it easy but tired by the end. I sometimes get that after some easy days (just did a slow 7.5miles saturday and 8.5 sunday).
 
going to pop in and get your take on this.
I have been running a few years now and been running with a club for the past 2. When I first started I got my 5k times to below 25 mins. my aim for 2015 was to get below 24 mins. I had a hernia op in 2015 and never really got back up to speed. I can now run longer distances.
I was running downhill the other day and I was 5:30mins/km pace which is 30 seconds slower then what I was for 25 mins 5k and I dont think I could have gone any faster.

I do cross country in the winter to to try to build my stamina up. I dont know just feel like I am not progressing at all.
 
hargi said:
going to pop in and get your take on this.
I have been running a few years now and been running with a club for the past 2. When I first started I got my 5k times to below 25 mins. my aim for 2015 was to get below 24 mins. I had a hernia op in 2015 and never really got back up to speed. I can now run longer distances.
I was running downhill the other day and I was 5:30mins/km pace which is 30 seconds slower then what I was for 25 mins 5k and I dont think I could have gone any faster.

I do cross country in the winter to to try to build my stamina up. I dont know just feel like I am not progressing at all.
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What is you height & weight, what training program are you using, how much do you run in a week and what are the main workouts? How frequently do you race? How even is your running volume week by week, month by month and throughout the year?

Ultimately if you are not making any progress then your body has fully adapted to the training stress applied to it. you need to increase the training stress to force new adaptations by increasing training volume and the difficulty of key workouts. Other issues include weight gain, even if your run efficiency and VO2MAX increases if your weight also increases then it offsets the gains. Also, if you are not training consistently e.g., running less in the winter or taking a month break for a long vacation in summer etc, then you quickly loose fitness. Casual runners that do much less training in the winter will just be yo-yoing at the bottom end of fitness, spending the summer gaining what they lost the previous winter.
 
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Just some more easy moderate length runs this week. 9.3 miles Tuesday morning and 5m in the evening, 14.x yesterday and another 9.3m this morning. Got a longer run planned for tomorrow.
 
Chilled week for me with 1/2 race this Sunday. Really enjoyable session today, 40 minute run with 8x30sec speed intervals. Felt great, have done all week. Next up is a 30 min super easy run Saturday to stretch out the legs in prep.
 
Ouchers! Hope it heals quick.

I can only imagine the same from cycling would apply here, as although your not putting weight through it like with cycling your swinging arms will still put a stress on it.
 
ItchyTrigg How do you organise your "8x30sec speed intervals" I think that would be a nice add-on to my runs, do you sprint and stop temporarily for recovery, what effort/heart-rate/pace do you apply ?
[would be interesting to have a phone app that put them into the run at random points, with count-down]
 
D.P. said:
What is you height & weight, what training program are you using, how much do you run in a week and what are the main workouts? How frequently do you race? How even is your running volume week by week, month by month and throughout the year?

Ultimately if you are not making any progress then your body has fully adapted to the training stress applied to it. you need to increase the training stress to force new adaptations by increasing training volume and the difficulty of key workouts. Other issues include weight gain, even if your run efficiency and VO2MAX increases if your weight also increases then it offsets the gains. Also, if you are not training consistently e.g., running less in the winter or taking a month break for a long vacation in summer etc, then you quickly loose fitness. Casual runners that do much less training in the winter will just be yo-yoing at the bottom end of fitness, spending the summer gaining what they lost the previous winter.
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Im 5'8 and 11 stone.
Normally do a track session on a Tuesday night ( anything from pyramid, 200's to 2000) Thursday is normally a hill session or like a street run with different efforst ( 1hr) Saturday is parkrun ( sometimes I run there and back 5k each way) Sunday is longish run day 10k to 10miles depending on how I am feeling.

My Tuesday and thursday sessions are normally consistant sometimes I miss a weekend run. Not really done many races this year. Though I will be doing crosscountry again so 9k in the muddy stuff
 
Itchytrigg said:
Ouchers! Hope it heals quick.

I can only imagine the same from cycling would apply here, as although your not putting weight through it like with cycling your swinging arms will still put a stress on it.
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Cheers, makes sense :)

With cycling I plan to get on my turbo trainer next week with luck. I'm guessing I couldn't do the same with a treadmill though :p
 
jpaul said:
ItchyTrigg How do you organise your "8x30sec speed intervals" I think that would be a nice add-on to my runs, do you sprint and stop temporarily for recovery, what effort/heart-rate/pace do you apply ?
[would be interesting to have a phone app that put them into the run at random points, with count-down]
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My Garmin allows me to program workouts, so I just set it up to give me 15 mins warmup (I could have defined a heart zone but didn't), then a repeat section with 30 secs followed by 1 min recovery.

30 secs I just pushed about as hard as I could, should have probably gone slower (hit 5:04/mi on my fastest) but was having fun, then the recovery I just went as slow as I felt necessary to get my breath back in check for the next rep, was around 8:30-9 min mile pace in them. Then a 15 min cooldown. I was hitting about 185 on my last rep, and during my 15 min cool down was back to an average 150bpm.
 
FrenchTart said:
Broke my collarbone on Sunday cycling. I know all the recovery stuff cycling-wise but if anyone has any tips/timeframe info about getting back to running it would be appreciated...
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You should probably ask your Doctor but I would imagine the minimum recovery time would be the same as cycling but you probably want to wait a little longer since there is more swinging and jolting going on.

I would start off with something stupidly easy of a treadmill, the second there is a y discomfort you can just step off and go home. If all goes well don;t do any running the next day and then go out for a short slow run.
 
Itchytrigg said:
Chilled week for me with 1/2 race this Sunday. Really enjoyable session today, 40 minute run with 8x30sec speed intervals. Felt great, have done all week. Next up is a 30 min super easy run Saturday to stretch out the legs in prep.
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Good luck with your race!
 
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