Platypus' Beginners Guide to Running

For those if you with Garmins (or other watches I guess)

Do you have multiple activities or do you just use “run”?

At the moment I just use Run, but recently I’ve found I’d like different screens for different types of run and also it’d be nice to just have multiple activities

“Easy Run” where it’s set to have alerts for pace/HR bands without having to set it each time.

“Intervals” where I could set up auto laps to 400m or something like that.

I do have a variety of data screens so on some I’ll have pace as the main one and others with ascent but it can take a lot of scrolling to get the right one at the moment.
 
I've come back to my Garmin 225 recently over my apple watch for that exact reason of using their workouts (plus the lack of current pace on apple...). I only use them on speed work out sessions to take the thinking out of it, anything else I just pre-plan a route for the time/distance I'm aiming for then keep an eye on pace/HR as needed from a simple "run" push.

Just make sure if doing HR/pace targets to use a reasonable band. Last speed workout I stupidly set the pace at 7min/mi exactly then got annoyed at the constant beeping. When out of zone it beeps every so often, but when your in zone and leave it, then it beeps straight away.
 
Marvt74 said:
At the moment I just use Run, but recently I’ve found I’d like different screens for different types of run and also it’d be nice to just have multiple activities

“Easy Run” where it’s set to have alerts for pace/HR bands without having to set it each time.

“Intervals” where I could set up auto laps to 400m or something like that.
Click to expand...

With Garmin you can do this by creating workouts - they let you configure intervals, set thresholds, etc. Really good stuff.
 
Good shout. I set one a while back but had to go up a steep hill mid run and it kept going mad at me!

It’s mainly for my easy runs to keep myself in a nice easy 9:15-9:45 bracket. Too often I end up running about 8:50 and I need to reign that in a bit.
 
planty said:
With Garmin you can do this by creating workouts - they let you configure intervals, set thresholds, etc. Really good stuff.
Click to expand...

Ah. Maybe I need to explore that side more. Is it something you can do in the app or does it have to be on the watch?

It really annoys me the lack of customisation tion through the app.
 
Yea I've only ever done it through the app, and then they get synced with the watch - I think it would be too fiddly to set them up on the watch itself, but you might be able to do that too, not sure.
 
Marvt74 said:
For those if you with Garmins (or other watches I guess)

Do you have multiple activities or do you just use “run”?

At the moment I just use Run, but recently I’ve found I’d like different screens for different types of run and also it’d be nice to just have multiple activities

“Easy Run” where it’s set to have alerts for pace/HR bands without having to set it each time.

“Intervals” where I could set up auto laps to 400m or something like that.

I do have a variety of data screens so on some I’ll have pace as the main one and others with ascent but it can take a lot of scrolling to get the right one at the moment.
Click to expand...

I just use the run workout and set up different data screens for each type of run I do. While it's locking onto GPS i scroll to the right data screen and it's all sorted.

This is a good video for different garmin data screen setups:
https://www.youtube.com/watch?v=6LmjpInKiiw
 
dwarf said:
I just use the run workout and set up different data screens for each type of run I do. While it's locking onto GPS i scroll to the right data screen and it's all sorted.

This is a good video for different garmin data screen setups:
https://www.youtube.com/watch?v=6LmjpInKiiw
Click to expand...

Cheers, gonna watch that now.

I always instantly go for the 8 field layout because i'm sad and like lots of data, but you end up with nothing being obvious at a quick glance, and it isn't actually very ideal, so getting some inspiration would be good.

Think if i can setup around 3 data screens that i can use depending on the type of run i'll be happy

General - 8 Fields - HR, Pace, Average Pace, Cadence, Distance, Duration, Elevation, Other?)

Fast Intervals - 3 Fields - Pace, Cadence, HR

Hills - 3 Fields - Elevation, HR, Duration

Something like that
 
I will start this by saying I hate running, always have done always will do. I'm not particularly built for it and just don't have the stamina for distance and it kills my knees.

I did try the couch to 5k a couple of years ago, but into week 4, out of 9, and my knees went and I couldn't walk for over a week!

Nevertheless, during lockdown I set myself the goal again to run 5k (I have never run more than a mile in my life and probably only done that once). I entered week 4 a while back with some trepidation but got through that ok this time. Then with the last run of week 6 which I think was a 20 or 25min run, I felt ok so just carried on going and managed to run the 5k! \o/ in a time of ~37min lol

But, like Liverpool winning the league and still having to play the final games, I decided to complete the training and have now just finished the 9 weeks of couch to 5k and did the distance in 29m 40secs, which I was so chuffed with...though not sure what is an average time?

Anyway, that's my running career done, think I'll go back to the power walking, much easier on the knees! :)
 
Good work. 5k is good as you can see improvements very quickly and then it kind of plateaus and takes a lot more work to make gains.

Average times can be tricky since everyone is different. My best is just over 25 minutes, but there are people on here than can probably smash it out in under 20 minutes.

I like to think anything under 30 minutes for a 5k is a decent time (Not just saying that because you've just squeezed into that :D)

I think trainer choice and having shorter strides are the key things for minimising knee pain, but obviously if you don't particularly enjoy running it probably doesn't make much sense to stick with it or invest in equipment.
 
Marvt74 said:
I like to think anything under 30 minutes for a 5k is a decent time (Not just saying that because you've just squeezed into that :D
Click to expand...

I'll take it! Thanks Marv :D

Yea, I enjoy speed walking more, can get to ~4.5mph and it still gets me sweating so a good cardio workout.

Though if I'm feeling masochistic I might do the odd 5k to keep my hand in... ;)
 
Yeah I couldn't even do half a mile non stop when started this year and hit my first 5k end of April. Best time I clocked in at was little over 27 minutes but now that I'm down to two or three 5Ks a week for maintaining fitness, just aim for somewhere between 29 and 30 minutes so a good average time.
 
Tried my first run last week only managed 1.86 miles before I was blowing out of my rear. Felt like rubbish and never wanted to try again. Gave it another go yesterday and completed my first ever 5K however it took me 31 minutes. Kind of disappointed with my attempt but at the same time I'm amazed that I even got that far. Last week I was walking after about 1.2 miles. When I tried yesterday I found that I was able to run 2.5 miles before walking for maybe a minute and then a decent quick finish to 3.1.

Going to try again on Friday and try and not walk even if it means pacing myself a bit slower to try and get to 29 minutes.

How some of you guys smash these out so easily I have no idea. I always knew I was slightly on the side of unfit but running took it to another level!
 
Great work. Stick with it and times (although not really important) will come down.

My PB for 5km is about 28min and so far, nothing I have done gets me under that, so 31 mins is pretty good I think.
 
I'm going to stick at it but I feel like I have so much to learn. I've never before worried about how I place my foot down whilst yesterday I was worrying about my foot placement about my breathing, am I going too fast? Too slow? Literally everything was going through my mind!

It's hard getting myself out the door but once I start I just try and get through it. I consider myself average at best probably on the side of unfit due to life choices I have but I'm shocked at how much more difficult a moderate jog is compared to cycling. I can quite easily cycle for 2 hours and do 30-40 miles and feel nothing but really hungry. a half hour jog yesterday had me feeling exhausted.
 
Running is hard on the body, some of us just are not built like whippets, but we are all built for endurance.

Its a common theme, get a heart rate strap and stick to your zone 1 and zone 2 you and the odd interval twice a month, you also need to run 2 or 3 times a week even its just 20mins.
 
Hi all, I've just taken up running/jogging in the past few weeks. My usual preferred cardio is Concept II rowing but my work gym has been closed during lockdown so I decided to give running a pop.

I've read a few beginners guides including the first few pages of this excellent thread but wondered if anyone had any important tips or advice for a brand new runner? I have started out with a basic 6.2km route near my house I can do in the mornings and I'm logging them on Mapmyrun.

The issue I have is due to a motorcycle accident nearly 30 years ago during which I smashed my lower Femur/knee joint to bits I have a leg length discrepancy for which I need to use a shoe insert to raise my right leg by around 2cm. I've done some research on the internet and it appears there are differing opinions on whether inserts should be used in running shoes? Anyone have any experience of this?

Also, I ran on Monday and my calf muscles were really tight the next day. They haven't really let up and are still very tight and achy. Is that to be expected from a new runner? I bought a pair of Asics Gel Zaraca trainers to start with and they felt comfortable on the run. When I got home I felt great with no aches at all and did some stretching off. The next day though - holy cow!!! :eek:
 
@Junglist You are probably going way too hard. As @SPG said, check HR and keep it down in the easy range. Don't worry about the times, they will naturally come down.

If you do all this, then I suspect you will find that you don't feel like you are imminently in danger of death each time :)
 
First attempt of speed intervals today. Would like some input if people have advice.

Not sure how it compares to a few others but it was

10 min warm-up

Run for 0.3 mile (works out just under 500m) at Zone 4/5 pace. (7:45-8:15)
Recovery job for 2 minutes

Repeat 5 times

10 min warm down.

What i noticed was that for the runs i was regularly going faster than my target pace and had to focus on running slower. Worked out at (7:24, 7:40, 7:44, 7:40, 8:06) as averages for each repeat.

How intense should each Interval be? I felt fairly good and so i'm not sure if i'm better to increase pace to aim around the 7:15-7:30 mark or whether i'm better increasing the distance of each interval?

For reference, i'd say my 5k race pace is around 8min/mile and my easy Zone 2 pace is around 9:15.

Cheers
 
How do i know what my zone 1 and 2 are? I only have an Apple watch which i use for tracking. I never at any point felt like i was going to have a heart attack just I could really tell that I had just done some exercise!
 
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