Platypus' Beginners Guide to Running

[D.P.]

Well it is time for me to post in this thread. I've recently started going to the gym in the past month mainly to gain a bit of upper body strength and put on a bit of muscle as I look like a 12 year old, but also to improve my general fitness and as someone who is suffering with depression the mental benefits are also major driving factor. I've spent the past few weeks trying out rowing, cycling and running and feel that running is probably my favourite for cardio work and to help release those all-important endorphins.
So I'm male, 30, weight 64Kg and 5'9", oh wait this isn't Tinder....

So far my personal bests are as follows:
1km 4:23 min/Km
5km 35:53 which is 7:11min/Km

I've done a few jogs of 3Km as well and I'm using Nike's run club as a guidance for training, however I'm having problems go so slow at times for example running recovery runs of 7:50 min/Km based on my figures. I can almost walk faster never mind jog/run and as a result I'm finding my calves are cramping at the slower speeds, any suggestions?

Another problem I have is keeping my heart rate down. It regularly sits around 180-200 for minutes at a time while running. It topped out at 213bpm while I busted out PB 1km time. The average heart rate was 201 while the max was the aforementioned 213. Average speed was 13.7 kph and the max was 15. How can I train my heart rate to come down while running? Is it just the more your run the more efficient it will become?

I've set myself a goal of running the Lurgan Park 5km on the 4th of March 2018 and using Training Peaks as training tool to help keep me on track. My other goals for this race would be to complete it, and get a time in around 30mins if possible. Once I've done the Lurgan run, I'll aim to do a few more 5kms before going for a 10km.

Anyway this post is more a ramble but it will also serve as a marker for me to come back too once I improve.

My first observation is you seem too focused in performance and speed, which is typical for beginner runners but is in general a bad idea. It will lead to burnout or injuries. Forget about paces and personal bests, they will get better naturally.

If your fastest 5k time is 35mns then a 7.50min/km is definitely about as fast as you want to go for a recovery pace. You might find it not much faster than walking, so don't be afraid to power hike. With your high heart rate this is especially important. In general there should be no problems running slowly, it just takes practice. I haven't raced 5k but have a 37min 10k time without specific training, yet I have no issue running 7-8min/km when doing an ultramarathon.

How are you measuring your heart rate, these figures are exceptionally high. What is your HR when walking? Either-way the key to lower your heart rate is lots of very easy running, keeping the heart rate low. Over time you will run faster and the HR will lower. i expect you are running way too fast for your fitness, you are effectively racing every run, this wont end well.


Running rewards a slow, patient, methodical, consistent approach.

 

[Blackvault]

My first observation is you seem too focused in performance and speed, which is typical for beginner runners but is in general a bad idea. It will lead to burnout or injuries. Forget about paces and personal bests, they will get better naturally.

That doesn't surprise me. I seem to push myself at anything I do, I go hell for leather when starting anything new.

If your fastest 5k time is 35mns then a 7.50min/km is definitely about as fast as you want to go for a recovery pace. You might find it not much faster than walking, so don't be afraid to power hike. With your high heart rate this is especially important. In general there should be no problems running slowly, it just takes practice. I haven't raced 5k but have a 37min 10k time without specific training, yet I have no issue running 7-8min/km when doing an ultramarathon.

I'll try the power walking, as on the lunchtime walk my max speed for a walk was 7:44min/km.

How are you measuring your heart rate, these figures are exceptionally high. What is your HR when walking? Either-way the key to lower your heart rate is lots of very easy running, keeping the heart rate low. Over time you will run faster and the HR will lower. i expect you are running way too fast for your fitness, you are effectively racing every run, this wont end well.

I'm using a Garmin vivoactive HR watch for day to day and then a chest monitor when in the gym. Funny enough I'm just back from my lunch walk and its 2.9km and my average HR was 119bpm at an average walking pace of 10:10 min/km. Essentially what you are saying, is that my heart needs to be conditioned to be more effective when running and therefore the slower runs will enable that conditioning?

Cheers for the advice.

 

[D.P.]

That doesn't surprise me. I seem to push myself at anything I do, I go hell for leather when starting anything new.


I'll try the power walking, as on the lunchtime walk my max speed for a walk was 7:44min/km.



I'm using a Garmin vivoactive HR watch for day to day and then a chest monitor when in the gym. Funny enough I'm just back from my lunch walk and its 2.9km and my average HR was 119bpm at an average walking pace of 10:10 min/km. Essentially what you are saying, is that my heart needs to be conditioned to be more effective when running and therefore the slower runs will enable that conditioning?

Cheers for the advice.

The HR chest strap is normally really good, much better than the optical watch based ones. However, occasionally they can get confused with static electricity and give high readings. Make sure you do a good job in wetting the ECG contacts, you can buy electro-adhesive gel to improve the contacts. If walking gives about 120BBP, I would try and see what it is like to run at no more than 180BPM

You are right, doing easy running will help the most with getting faster at running and seeing your heart rate decline. It is counter intuitive but running slow will help you race faster. Once you have a good base of easy running then you cn try adding some controlled intensity.

Instead of focusing on how fast you are running at this point in time, I would try and work on simply having fun when running, ensuring that you stay motivated, have most of the runs leave you still feeling you could run further or faster so you recover quickly and want to go out the next day. Working on running farther by going slower would be a good way of helping to control pace with the benefits that it will burn way more calories, will be much safer and reduce injuries, and will also be extremely effective at helping you run faster over a shorter distance in a race.

A helpful guide is that you should run at a pace where you can still hold a casual conversation with a friend/GF without labored breathing or taking pauses to breath. Almost a normal conversation. If you are gasping you are going too fast.

 

[Blackvault]

Cheers D.P

I've set it specifically as a goal tomorrow to keep that HR in Zone 2 and at that average pace!


Lets hope I stick to it!

 

[firstborn]

Cheers D.P

I've set it specifically as a goal tomorrow to keep that HR in Zone 2 and at that average pace!


Lets hope I stick to it!

Ok, in all honesty all this talk of HR and suggestions of target rates means absolutely nothing unless you know your min (resting) and max (extreme effort) heart rates. You need to understand your current dynamic range and the look to extend that, ideally maintain the max and reducing the min. The later isn't rocket science so I wont resort to quoting random hits from a google search. Any 3 or 4 sessions per week beginners training plan will accomplish this. Follow one for 12 weeks and then start to think about HR related approaches, simply judge level of effort on how you feel and not focus on the numbers.

 

[Blackvault]

Ok, in all honesty all this talk of HR and suggestions of target rates means absolutely nothing unless you know your min (resting) and max (extreme effort) heart rates. You need to understand your current dynamic range and the look to extend that, ideally maintain the max and reducing the min. The later isn't rocket science so I wont resort to quoting random hits from a google search. Any 3 or 4 sessions per week beginners training plan will accomplish this. Follow one for 12 weeks and then start to think about HR related approaches, simply judge level of effort on how you feel and not focus on the numbers.

Cheers for the advice. I guess that I feel that I should be pushing myself first. It goes back to the answer I gave D.P. Its the time of person I am. Go head long into something new. In addition, give that the first target race is only 17 weeks away I feel I need to be pushing hard to meet that target.

I know my resting HR, its 64 BPM, and my max (with max effort) is 213 BPM, when I was pushing hardest to set a PB over a Km. So I sort of a fair idea of my range.

At the gym today, the aim was to keep the HR in around Zone 2: Aerobic 154-162 for me and while my watch thought I was, Training Peaks put me one category higher at:
Zone 3: Tempo
154 - 162 BPM

My average was 156 BPM which wasn't too bad but the main thing I was pleased at was keeping my target speed at 07:39 mins/km, however I got cramp in my calf muscles because of the slow pace

 

[D.P.]

Cheers for the advice. I guess that I feel that I should be pushing myself first. It goes back to the answer I gave D.P. Its the time of person I am. Go head long into something new. In addition, give that the first target race is only 17 weeks away I feel I need to be pushing hard to meet that target.

I know my resting HR, its 64 BPM, and my max (with max effort) is 213 BPM, when I was pushing hardest to set a PB over a Km. So I sort of a fair idea of my range.

At the gym today, the aim was to keep the HR in around Zone 2: Aerobic 154-162 for me and while my watch thought I was, Training Peaks put me one category higher at:
Zone 3: Tempo
154 - 162 BPM

My average was 156 BPM which wasn't too bad but the main thing I was pleased at was keeping my target speed at 07:39 mins/km, however I got cramp in my calf muscles because of the slow pace

I totally get the desire to push hard to meet goals. Unfortunately running doesn't respond very well to that, at !easy not until you have built up some significant adaptations. When I started out running for injured twice by pushing myself too hard Nd trying to run fast intervals and HIIT typos workouts. Running rewards a patient, consistent,long term training strategy. As a beginner, our best way to I've is to simply run more easy runs. You have to be careful of to increase volume too quickly and allow for recovery, but otherwise just try too get out more often and have the runs slowly increase in distance. Running them faster don't actually make you race faster, you are just more likely to get injured, take longer to recover or get burned out. It is counterintuitive but the science clear.I

Secondly,you can't train for a specific time, only around your fitnrss . So don't set arbitrary time goals. If you could train to an arbitrary time then everyone could try and break a 2 hour marathon by simply copying Kipchoge,which is obviously absurd. But some proposal do effectively the same e tho g when they say they will train to break 50minute 10k or 25min 5k etc. Take your current fitnrds, train a sensible amount and you will get faster,but who knows what time. Rinse and repeat. Of course we like to hit some arbitrary times, but this works when our current fitness is close and we go through a training cycle that hopefully would put us faster, the goal itself shipping set training expectations. It should also be noted that you might fit at smash your original expectations by simply training around your fitnesr. I did the first 2 yearsof running.

Some things to help running performance outside surrounding would be to loose weight,so strength training and some running drills. Weighty is one of the biggest fan goes in performance. Strength training and drills help prevent injury but should help give a small boost to speed.

Leg aches. I doubt but is because you are going slow. When I started out i would get these but would just walk for a minute or 2and they would fade. A few months later there was no problem. When you run faster you probably run a shorter distance sounding have time to develop a cramps. Other factors might be hydration, or gait differences. Maybe when you run faster you are more on your footfall or something. Running slow in itself won't cause cramps, quite the opposite typically.

 

[Martynt74]

Hmmm. So I’ve ended up with both the Apple Watch and the Garmin Vivoactive 3. Have been trying them out with the intention of keeping the one I prefer. Both have positive and negative points.

Today however was the first time I’d try them out on a run and I decided that whichever performed best would be the winner.

They both performed virtually identically. The only issue is both appear to be wrong. I did a park run which I’m quite sure is measured out at 5k and both report 4.5k. It looks like they’ve both lost signal at around the same point as instead of following the pattern from the first lap it takes the shortest path between 2 points.

The Strava app on the watch seemed to work alright, although I do prefer the more mechanical start/stop button of the Garmin.

Argh! Why did I have to end up with both! I feel if I had one or the other I’d be happy.

 

[Flukester]

Argh! Why did I have to end up with both! I feel if I had one or the other I’d be happy.

I use Apple watch S2 with Strava watch app. They have just added audio pace announcements at last. I admit I'd love a top end Garmin for a few more stats, but the only thing that holds me back is I love to listen to music when running and no Garmins support that over bluetooth and being able to listen to chosen music from Apple Music is a massive plus point!

Whats your Stava profile address ?, a fair few of us here use it daily and have added each other.

 

[Martynt74]

Ah I always have my phone with me for spotify music anyway so that’s not a deal breaker for me.

I think the main thing is that I love the Garmin app. So whilst I accept the Apple Watch is the better smart watch and the Garnin isn’t exactly cheap that’s an element holding me back. Well that and the battery. Although from charging last night and then after my run this morning I was still in 84% which is better than I’d expected (charged around 7pm)

As for Strava. I think is it just my email? Which is marvt74 at hotmail.com. I can’t see any other username in the app.

 

[Vonhelmet]

I ran 8km / 5 miles for the first time this morning. Pace was way down at 9:52/mile, which was partly due to some rough off-road terrain and partly due to taking it easy knowing I was going further than I'd been before. I made it round without stopping, except for at one pedestrian crossing near the end, so that's good.

My feet hurt now, mainly on the outside edge of my arches. Is that anything to worry about, or does it just go along with increased distance? Could it be poor technique? The wrong shoes? At the moment I'm just running in a pair of trainers from decathlon that cost like £35 or thereabouts, but my plan is to go to a proper running shop sometime next year with £100 set aside and see what they recommend after doing some gait analysis or whatever.

 

[Ian_Eb]

Ah I always have my phone with me for spotify music anyway so that’s not a deal breaker for me.

I think the main thing is that I love the Garmin app. So whilst I accept the Apple Watch is the better smart watch and the Garnin isn’t exactly cheap that’s an element holding me back. Well that and the battery. Although from charging last night and then after my run this morning I was still in 84% which is better than I’d expected (charged around 7pm)

As for Strava. I think is it just my email? Which is marvt74 at hotmail.com. I can’t see any other username in the app.

Search on the email didn't work so it is most likely wanting your name which shows at the top of your own page.

 

[Martynt74]

In that case try Martyn Thompson

 

[Ian_Eb]

Achievements

• 
  PR on hill to the cows 2 days ago
• 
  PR on CV parkrun flat-ish bit 2 days ago

is this you? If so then it worked, if not then there are a shedload more to search through :-0

 

[Martynt74]

Yeah i presume that'll be me (given i did the Cuerdon Valley (CV) parkrun for the first time!).

There must be an easier way to do this!

 

[Blackvault]

I totally get the desire to push hard to meet goals. Unfortunately running doesn't respond very well to that, at !easy not until you have built up some significant adaptations. When I started out running for injured twice by pushing myself too hard Nd trying to run fast intervals and HIIT typos workouts. Running rewards a patient, consistent,long term training strategy. As a beginner, our best way to I've is to simply run more easy runs. You have to be careful of to increase volume too quickly and allow for recovery, but otherwise just try too get out more often and have the runs slowly increase in distance. Running them faster don't actually make you race faster, you are just more likely to get injured, take longer to recover or get burned out. It is counterintuitive but the science clear.I

Secondly,you can't train for a specific time, only around your fitnrss . So don't set arbitrary time goals. If you could train to an arbitrary time then everyone could try and break a 2 hour marathon by simply copying Kipchoge,which is obviously absurd. But some proposal do effectively the same e tho g when they say they will train to break 50minute 10k or 25min 5k etc. Take your current fitnrds, train a sensible amount and you will get faster,but who knows what time. Rinse and repeat. Of course we like to hit some arbitrary times, but this works when our current fitness is close and we go through a training cycle that hopefully would put us faster, the goal itself shipping set training expectations. It should also be noted that you might fit at smash your original expectations by simply training around your fitnesr. I did the first 2 yearsof running.

Some things to help running performance outside surrounding would be to loose weight,so strength training and some running drills. Weighty is one of the biggest fan goes in performance. Strength training and drills help prevent injury but should help give a small boost to speed.

Leg aches. I doubt but is because you are going slow. When I started out i would get these but would just walk for a minute or 2and they would fade. A few months later there was no problem. When you run faster you probably run a shorter distance sounding have time to develop a cramps. Other factors might be hydration, or gait differences. Maybe when you run faster you are more on your footfall or something. Running slow in itself won't cause cramps, quite the opposite typically.

Cheers once again for bringing me back down to Earth. I guess I have a tendecy to compare myself against other people when trying something new, so in this case Usain Bolt!

I'm off for another run today after work while at the gym so I'll take is slow and steady tonight.

 

[Ian_Eb]

Tried to follow all the advice in here last night and took it easy on my standard 10k route. It only took 5 mins longer than my best time and I didn't actually feel like I was trying to inhale the entire atmosphere when I finished!

Given that part of this route is too dark to see anything in the winter I will have to get my headtorch out for the next few.

 

[Martynt74]

Looks like that was me as i've just accepted you!

How are those headtorches? Theres a few routes i do that i'm avoiding because of the dark.

 

[Ian_Eb]

I have the cheapo Aldi one and it put just enough light out so I can see the path through the park. On that path though it needs more light because the tarmac isn't level due to tree roots. I have just had my $11 chinese head mounted death ray delivered so I will keep you up to date (mind you, if the brightness claims are accurate you will see it from anywhere in the UK!)

 

[Daaaavvveee]

I have a lunch run around Milton Keynes today, looking at around 6.5 miles, or if we do the second lake also will be more like 8.5.

Lacking motivation at the moment, so going to try nailing a load of coffee.

Add me on Strava if you want, should be Dave Rushton