Platypus' Beginners Guide to Running

Had a two week break from running after my chesty cold turned out to actually be the flu, awful experience. Back to running again and on the advice of others on here have actually joined a running club, now a member of Chichester Runners & A.C Just looking through their online stuff has shown me things that I can instantly improve on E.G - I'm a chest breather, tried belly breathing today and it was effortless. Really looking forward to my first training session with them next week.

Thanks for the advice and encouragement, and those that hit the Kudos button on Strava - Thank you. Feeling really positive about my running again.
 
MM-Seat said:
Still going. W5D2 on couch to 5k. Found it really easy going. Big one on Friday with 20 mins non stop running.
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Well done

Don't worry about Friday. Running longer is all just mental, so just be positive and look forward to the adventure. With longer runs it is especially important to start that little bit slower and build in to the run.

If you keep this up it won't be too.lonf before you are running an hour or more a day you can look back at Fridays 20 minutes
 
Blackvault said:
I've decided to go to the GPs to investigate my high heart rates while running. In the few months I've been running it hasn't shifted any, so best get a quick checkup to make sure I've nothing underlying.
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How high is high ?, mine is usually 150 to 180 depending on how hard I'm pushing it. Resting rate according to watch is 50
 
Daaaavvveee said:
Yeah mines similar, sometimes hitting 184+a couple if im trying up a hill.

I think Strava records my average about 160.
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Flukester said:
How high is high ?, mine is usually 150 to 180 depending on how hard I'm pushing it. Resting rate according to watch is 50
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WHen I say high, I mean over 200 bpm, no matter how hard I push or how easy I go.I can easily have 20mins at rate which isn't good. I'd be easily getting about 120-130 bpm just walking!
 
Maybe you said what brand it is ? but the HRM could be inaccurate - we had a discussion in the thread a while back on optical vs chest accuracy;
maybe borrow a firends chest HRM and see if it agrees.
 
jpaul said:
Maybe you said what brand it is ? but the HRM could be inaccurate - we had a discussion in the thread a while back on optical vs chest accuracy;
maybe borrow a firends chest HRM and see if it agrees.
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It's a garmin vivoactive HR and garmin chest strap. It seems. Fairly accurate, but I'll certainly ask a few running friends to borrow their watches etc and see if they give a similar reading.
 
Blackvault said:
WHen I say high, I mean over 200 bpm, no matter how hard I push or how easy I go.I can easily have 20mins at rate which isn't good. I'd be easily getting about 120-130 bpm just walking!
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Are you using an optical HRM? In which case I would just totally disregard it and buy a proper chest strap. My run this morning had my watch frequently reporting > 170 when it would be around 145 in reality.


Even if you are using an ECG chest strap HRM, I woudln't worry too much about the absolute numbers. There is massive genetic differences and that whole 220- age thing just doesn't work to calculate your max HR. I am 35 and can get my HR close to 200 at the end of 10k race for example. Easy pace is around 150, yet using the over simplified equations it would be more like 135 given my resting HR.


Something to check is your breathing, as long as you can have a full on conversation on the phone while runnign your pace is OK and your heart wont be working too hard.
 
D.P. said:
Something to check is your breathing, as long as you can have a full on conversation on the phone while running your pace is OK and your heart wont be working too hard.
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While I run on my own I do try and "sing" or speak the words to songs that I'm listening too as a similar test. Often I'm not able to do that, regardless of my pace.
 
Blackvault said:
While I run on my own I do try and "sing" or speak the words to songs that I'm listening too as a similar test. Often I'm not able to do that, regardless of my pace.
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Another way to work out ace is to work backwards from a race. E.g., if you have run a ParkRun 5k then your easy pace should be about 2.5-3 minutes a mile slower than that! An easy pace actually feels awkward until you are used to it.

You should be able to have a conversation walking, so an easy pace might only be a little bit faster, maybe 12min/mile until your fitness builds.
 
D.P. said:
Another way to work out ace is to work backwards from a race. E.g., if you have run a ParkRun 5k then your easy pace should be about 2.5-3 minutes a mile slower than that! An easy pace actually feels awkward until you are used to it.

You should be able to have a conversation walking, so an easy pace might only be a little bit faster, maybe 12min/mile until your fitness builds.
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The fastest 5km I've done was on a treadmill when I started to go to the gym and that was done in 28:35

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I didn't really know what I was doing and just went hell for leather.

Here is a 2km run around the park. I could only manage 2km before I was about to vomit up my heart.Over 90 mins after I'd finished that, my HR still hadn't come under 100bpm just sitting on the sofa at home.

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I got chatting to a mate who is a rower and he was mentioning about trying to improve the aerobic base and had advised that I try a do 15 min run keeping below 163bpm, with a full 2 min walk/rest in between before repeating. When I tried that the other day and the results are super depressing. I even took the pacer off my watch so that I wasn't concentrating on it and still didn't matter. Around 10-20 seconds before my HR goes to this prescribed limit and I wasn't even pushing at all. I was practically jogging on the spot to keep my speed down.

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DP you'd mentioned about trying to walk at 12min/miles, that's what about 7:27min/km? I'd really struggle to get that while walking. That would be a run for me, never mind a walk! ;)
 
No, I meant that if you are walking you should be able to have a conversation, and a rigorous walking pace on flat ground might be 14:30-15min/mile. Therefore, you should be able to have an easy pace run at 12/min a mile and still be conversational. (between about 12:30 and 14min a mile it is a no man land where it is not obvious to walk or run). Given your 5km time I think 11:30 a mile would be fast enough for easy running, that is about 7:15 minutes per km, but you might need to slow down to more like 8 minutes a km to really be in that easy zone. The 2km run was done quite a lot faster, so that is to be expected that it was harder.


I agree with your rower friend. try to do 10-15 minutes running trying to keep the effort to easy, then take a walking break until your HR and breathing are back to normal, then repeat again. And walk any hills etc. Over time the runnign times can increase and the walking breaks decrease in duration. Effort should stay the same, but you will naturally find yourself going faster.

It seems you can hit 205BPM as a HRMax, potentially slightly higher (real HrMax has to be done in controlled conditions and you get pushed to the point of nearly passing out, not fun and best avoided). If you can measure your resting HR then you can workout which zones you should be in,. The example heart rates form the internet just wont be that accurate since you naturally have a higher HR S9o do i, it really doesn't make any difference). this is one time when optical HR watches cna be useful to measure your HR at 4am when you are still asleep.

Otherwise just keep hings progressing slowly. As you are starting out you should see rapid progression. Remember, it is more useful to go runnign more frequently and get more volume, than it is to go harder and take longer to recover. Cutting a run short is no problem, better to do that so you can go back out tomorrow and do another run.
 
First time out today since last Monday so about 12 days ago.

Felt very tired and was definayely struggling. Couldn’t really do any decent distance either because I had a few things to pick up in town on the way home and needed to be home for a mortgage phone call.

Hopefully will get another go tomorrow.

Didn’t even do enough to earn my Vitality health points. You know it’s bad when that happens!
 
I did my 10k this morning and managed it in 54:30. Fairly pleased with that considering I haven't run in ages. I could have probably gone a bit quicker but I ran with the missus for the first two miles until she'd settled into it. I might sign up for another as it was actually quite fun!
 
Interesting BBC programme including HIIT
(OK it's not new) but I want to know if hiit is of diminishing return, if you are already reasonably fit(not elite), but could find little information, has anyone investiagted / experimented ?
(so was the BBC article overly sensational ,or in the words of MrTrump ....)

Elite endurance athletes have long appreciated the role for
HIT as part of a comprehensive training program. Recent
evidence shows that — in young healthy persons of average
fitness — intense interval exercise is a time-efficient strategy
to stimulate skeletal muscle adaptations comparable to those
achieved by traditional endurance training. As little as six
sessions of HIT over two weeks, or a total of only ~15 min of
very intense exercise, can increase skeletal muscle oxidative
capacity and improve performance during tasks that rely
mainly on aerobic energy metabolism. However, fundamental
questions remain regarding the minimum volume of exercise
necessary to improve physiological well being in various
populations, the effectiveness of alternative (less extreme)
interval-training strategies, and the precise nature and
magnitude of adaptations that can be elicited and maintained
over the long term
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...A persistent combination of inappropriate intensities and insufficient recoveries can lead to accentuate physiological disturbance, immunosuppression and as consequence decline in performance
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http://fuelrunning.com/fitness/the-drawbacks-of-high-intensity-interval-training

While beginners may see some improved aerobic functioning with HIIT, they quickly reach a point of diminishing returns. Since the advent of HIIT (anaerobic exercise), many have ditched their traditional cardio workouts (aerobic) entirely, which is a big mistake. Each system places very different demands on your heart, lungs and muscles, and it’s important to develop each area. One could be anaerobically fit but aerobically weak, meaning you could be lightning fast and strong, but gas out quickly.

The HIIT approach to cardio exercise is very physically demanding and can be fatal if you attempt it in poor cardiovascular condition. It is crucial that you improve your overall conditioning with low intensity cardio before delving into HIIT.

HIIT puts you in a fight or flight state, and this often spills over into your rest time. Many people have problems relaxing after a HIIT workout, and they have trouble shutting down. An overdose of HIIT can also trigger anxiety symptoms like jitteriness, sweaty palms, a racing heart and loss of focus.
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EDIT:
Marvt74 said:
Wasn't expecting that pop up in my Strava news feed!
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thought you were going to say you were close to one of the USA military base's so had some top secret routes pop-up
 
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