Platypus' Beginners Guide to Running

Congratulations on taking the first steps to becoming a runner :)

DailyGeek said:
Is it right I should only run every other day?
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Yes - rest and recovery is just as important as miles on the road. You should also progress pretty slowly and should possibly consider some non-running cardio as well. Running from absolutely zero to 20 minutes at a go is going to put a lot of stress on your joints and skeleton (particularly knees, shins and feet) as they're not used to twice your body weight landing on them every time you hit the ground while running. Mix in some walking as well. You'll probably find that your cardio outpaces your legs/feet for the first few months as your heart is a muscle and so can be trained pretty quickly - your bones on the other hand take a while to get accustomed to the impact of running.

I'd advise trying to run on soft ground for the first few weeks too if you can - you don't want the new running to turn into an injury :)
 
IceBus said:
Congratulations on taking the first steps to becoming a runner :)



Yes - rest and recovery is just as important as miles on the road. You should also progress pretty slowly and should possibly consider some non-running cardio as well. Running from absolutely zero to 20 minutes at a go is going to put a lot of stress on your joints and skeleton (particularly knees, shins and feet) as they're not used to twice your body weight landing on them every time you hit the ground while running. Mix in some walking as well. You'll probably find that your cardio outpaces your legs/feet for the first few months as your heart is a muscle and so can be trained pretty quickly - your bones on the other hand take a while to get accustomed to the impact of running.

I'd advise trying to run on soft ground for the first few weeks too if you can - you don't want the new running to turn into an injury :)
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Yeah, I mean out of that 20 minutes, it was probably only about 6/7 minutes of running as it's intervals with walking. I understand the damage I can do as I occasionally play badminton and know what it does to my very underused muscles.

Just so pleased I got to the point of getting shoes and going out for the first time. Felt a bit embarrassed but pleased, if that makes sense.

Felt really REALLY sick and dizzy after I had a shower too, although dinner helped a bit.
 
I watched that last night. Amazing. I've never been one for exercise as I've always been truly truly terrible at sport, but I am willing to try this as it's something I can start without a club, or any expectations from others. I felt like I was dying earlier, but now I'm just pleased I've started. Felt quite disappointed I couldn't even fully finish the Day 1 of the C25k plan though, I was just too knackered.
 
first half marathon in a few weeks training is going okay would like to be a little further ahead but due to having to bike 20 miles to work and it being a rather physical job everday i often find i am rather tired. Managing after a day at work and cycling about 9 miles. Going to push for 10 miles sunday and hopefully few more 10/11 milers.
 
DailyGeek said:
Yeah, I mean out of that 20 minutes, it was probably only about 6/7 minutes of running as it's intervals with walking. I understand the damage I can do as I occasionally play badminton and know what it does to my very underused muscles.

Just so pleased I got to the point of getting shoes and going out for the first time. Felt a bit embarrassed but pleased, if that makes sense.

Felt really REALLY sick and dizzy after I had a shower too, although dinner helped a bit.
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Who knows, you might be the Chris Smalling of runners.
 
for those suffering with shin splints i got some good advice.

First check your pronation if you have any, if you pronate or undernate then this can cause problems with shins.

But the main cause is weak calf muscles as i found out, this causes the shin muscle to over stretch and thus cause the pain during running.

best advice is build up calf muscles doing step downs /ups on the stairs and calf raises.

also do "gas pedal" exercise and circle motions with the feet to build up the shin muscle so that it doesnt tire so quickly and becomes a lot stronger and flexable.

this helped me a lot and should make shin splints impossible pretty much to have
 
Good advice. As soon as I mixed a bit of cycling in with my running the shin splints soon improved over a couple weeks, simply because cycling (especially steep hills) strengthened my calf muscles massively. Also to aid recovery some long deep stretches of the calf muscles helped.
 
Well after two attempts at the Week 1 C25k sessions and failing miserably, I did a 6.3km walk on Saturday in 1hr 09m which is still a lot of exercise by my standards. Now my achilles tendons don't ache so much will try the C25k initial session again tonight.

Between my 'running' and diet last week though, I lost 6lb :)
Not a bad start!
 
My knee has been flaring up a bit after a couple of k but not getting any worse if I keep running so have been ignoring it :p. Interesting way round it tonight by going over on my ankle. Ran it off and it was absolutely fine at the time but slightly sore now. Bloody body doesn't like me running :(:D
 
I get stiffness in my knee the next day and it clicks as well a bit. No problems during the run or after warming down.

Its like Doms in the knee(same knee each time) . Anyone had anything similar?
 
lynchy6789 said:
Cheers anyway ordered it so we shall see what its like.
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I would make sure it can work in water first by searching on-line, don't just assume it will. I heard that it doesn't.

I also have a question, I went on a 6 mile run today and I am a bit concerned about my heart rate. It's average was 183bpm which is a bit high isn't it? I was doing 9 mins a mile so wasn't pushing that hard and wasn't out of breath much the only problem was my legs felt a bit weak and tired. Is it due to the warm weather or just need more training and go a bit slower to start?

The good thing about the Garmin is I can search for other people's runs and compare them to mine, so I also look at their heart rates and their around 150-160 so mine seems a bit high..
 
with all HRM take the reading with a pinch of salt as they never 100%

Id be more concerned about your resting HR over your exercise one, as this is more important tbh.

Those with knee issues, join the club:)

I have ITB problem on my left knee, ie the outer side of left knee clicks, this is the muscle moving over the knee cap and can be painfull/anoying as hell, not so bad once warmed up.

Solution i been told, hip flexors, the biggest muscle group people forget to stretch:)

Lateral leg swings/front swings to loosen them before and after running a MUST, hurdle front and back also a MUST.

Then exercises i was doing but then stopped (stupid me, no wonder it painfull now) was leg raises x5 toe dipsx5 toes upx5 repeat other leg, this strengthens the hip flexor muscles and stops the knee issues most of the time.

Bassically building up the arse muscles and this stops the knee problems:)
 
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