Platypus' Beginners Guide to Running

King85 · 6 Sep 2012 at 15:08

Rusty_Noob said:
I brought spare boxers with me today, no need for commando

No target at all, my primary sport is cycling, I'm running as a supplementary exercise so my legs are balanced rather than all quads - also to help speed up my weight loss.

Yeah I've just started cycling so I recognise your name from a few post in the road bike thread. You should definitely set a target 10k or join parkrun and do one of their weekend 5k events.

PermaBanned · 6 Sep 2012 at 19:29

delbuenno said:
Yeah, you don't feel it because the ITB doesn't have stretch receptors in it (strictly speaking it does but they are only stimulated when there is irritation there). You may still be doing it wrong though

Well it doesn't help that it makes you look like a berk

Mailman86 · 6 Sep 2012 at 22:48

I've recently started running with the c25k programme (half way through week 5 at the moment) and I'm running mostly in the mornings as soon as I get up (sometime between 5:15am and 6:30am). I stretch and eat breakfast after that. I'm not sure if my breakfast is the best for recovery though and whether it has enough protein? I'll have porridge (with milk) and thawed frozen summer fruits (if I remember to get some out the freezer the night before!) and some almonds if I have them. I'll have about half a pint of orange or apple juice as well. Is that combination good and contain enough protein? Sometimes it has ended up just porridge and water to drink as I haven't got any of the other things in the house or they're not ready. Is there some dry food I could store in the cupboard which I could eat which would give me enough carbs and protein if I've run out of fruit and almonds to go with my porridge?

I've had a google and can't seem to find anything defintive. Most advice seems to suggest eggs or chocolate milk for post run recovery and I really don't want to have to cook eggs after every run in the morning and chocolate milk doesn't sound like a good breakfast to me.

Indigo · 6 Sep 2012 at 22:58

Mailman86 said:
I've recently started running with the c25k programme (half way through week 5 at the moment) and I'm running mostly in the mornings as soon as I get up (sometime between 5:15am and 6:30am). I stretch and eat breakfast after that. I'm not sure if my breakfast is the best for recovery though and whether it has enough protein? I'll have porridge (with milk) and thawed frozen summer fruits (if I remember to get some out the freezer the night before!) and some almonds if I have them. I'll have about half a pint of orange or apple juice as well. Is that combination good and contain enough protein? Sometimes it has ended up just porridge and water to drink as I haven't got any of the other things in the house or they're not ready. Is there some dry food I could store in the cupboard which I could eat which would give me enough carbs and protein if I've run out of fruit and almonds to go with my porridge?

I've had a google and can't seem to find anything defintive. Most advice seems to suggest eggs or chocolate milk for post run recovery and I really don't want to have to cook eggs after every run in the morning and chocolate milk doesn't sound like a good breakfast to me.

My breakfast is usually a peanut butter sandwich and a protein shake usually with one scoop of whey and either 400ml water or semi-skimmed milk.

Boiled eggs may be a good idea too for added protein and could maybe have them in a sandwich. I use the Wharburtons mini seeded batch loaf so that it doesn't sit too heavy on the stomach first thing.

regulus · 7 Sep 2012 at 09:37

My 10km time is nearing the hour mark. Though, I only try once a week. Usually I just do interval training for 30min a day. Not sure if thats the best way to go about fitness. Primary objective is to lose weight.

Saundie · 8 Sep 2012 at 08:39

Here's yet another new runner here looking for some advice! I started following the coolrunning.com couch to 5k plan at the start of August. Despite the warnings not to skip ahead, my impatience got the better of me, and I decided to abandon the plan at week 5 and just run 5k instead. I did this on Monday, Wednesday and Friday. It felt pretty good, certainly not as though I was pushing myself too hard, so I figured it was fine. I've now realised, however, that my right ankle and both knees are a little stiff and sore. I'm not sure how to interpret this; should I take it as a sign that I need to back off next time, and not run the whole way? Or should I accept that it's simply my body adjusting to this new sort of exercise?

There are a couple of things that may have some bearing on this. I've not had my running gait analysed or anything like that yet, as I wasn't sure if I would enjoy running or not. Also, I cycle a fair amount (about an hour a day on average), so it could be that I'm expecting too much of my joints. Really all I want to know is if I should be concerned about these niggles, or if I should continue on in spite of them!

Thanks guys

King85 · 8 Sep 2012 at 20:00

Saundie said:
Here's yet another new runner here looking for some advice! I started following the coolrunning.com couch to 5k plan at the start of August. Despite the warnings not to skip ahead, my impatience got the better of me, and I decided to abandon the plan at week 5 and just run 5k instead. I did this on Monday, Wednesday and Friday. It felt pretty good, certainly not as though I was pushing myself too hard, so I figured it was fine. I've now realised, however, that my right ankle and both knees are a little stiff and sore. I'm not sure how to interpret this; should I take it as a sign that I need to back off next time, and not run the whole way? Or should I accept that it's simply my body adjusting to this new sort of exercise?

There are a couple of things that may have some bearing on this. I've not had my running gait analysed or anything like that yet, as I wasn't sure if I would enjoy running or not. Also, I cycle a fair amount (about an hour a day on average), so it could be that I'm expecting too much of my joints. Really all I want to know is if I should be concerned about these niggles, or if I should continue on in spite of them!

Thanks guys

What trainers are you wearing?

Klytus · 8 Sep 2012 at 20:19

Saundie said:
. I've now realised, however, that my right ankle and both knees are a little stiff and sore. snip

Personally I would cut down on the frequency of your runs, just one or two for the next week or two to see if it settles and/or cut down on the distance. It may well be nothing but it may be the start of an overuse injury.

When I develop 'twinges' I tend to wait until the soreness settles before going on my next run but I keep the cardio up with cycling in the mean time.

firstborn · 8 Sep 2012 at 20:21

Saundie said:
...

There are a couple of things that may have some bearing on this. I've not had my running gait analysed or anything like that yet, as I wasn't sure if I would enjoy running or not. Also, I cycle a fair amount (about an hour a day on average), so it could be that I'm expecting too much of my joints. Really all I want to know is if I should be concerned about these niggles, or if I should continue on in spite of them!

Thanks guys

I wouldn't get too hung up on the whole gait thing just yet. Rest, then go again in a day or so. See what happens. You could be just adjusting and overdid things a little early on.

Saundie · 9 Sep 2012 at 10:20

King85 said:
What trainers are you wearing?

I run in a pair of Nike Pegasus+27 GTX - I don't think they're for sale any longer, I can't find them on the Nike website.

delbuenno said:
Personally I would cut down on the frequency of your runs, just one or two for the next week or two to see if it settles and/or cut down on the distance. It may well be nothing but it may be the start of an overuse injury.

When I develop 'twinges' I tend to wait until the soreness settles before going on my next run but I keep the cardio up with cycling in the mean time.

I haven't been for a run since Friday morning, so I will go for a run tomorrow morning and see how I feel. If I feel the twinge in my ankle again I will back off and leave it another couple of days before going out again.

firstborn said:
I would get too hung up on the whole gait thing just yet. Rest, then go again in a day or so. See what happens. You could be just adjusting and overdid things a little early on.

I'm glad that you also think it's a matter of adjusting to it; having always hated running I never learned to tell the difference between the sort of discomfort you'd expect to have, and genuine pain. I went for a ride this morning and my knees and ankle feel absolutely fine now, so I shall just have to see how it goes.

Thanks for the advice guys, I feel my confidence has been restored

Mailman86 · 9 Sep 2012 at 22:04

IndigoGorilla said:
My breakfast is usually a peanut butter sandwich and a protein shake usually with one scoop of whey and either 400ml water or semi-skimmed milk.

Boiled eggs may be a good idea too for added protein and could maybe have them in a sandwich. I use the Wharburtons mini seeded batch loaf so that it doesn't sit too heavy on the stomach first thing.

Hmmm I completely forgot about peanut butter. Can keep that in the cupboard so I could keep it for the times I forget to buy anything down the shop for a bit of extra protein

Klytus · 12 Sep 2012 at 15:12

I've posted this in Icecold's mobility thread but am interested to see what everyone here thinks about it too. We hear overpronation this and overpronation that but playing devils advocate this is Haille Gebrselassie when he set the world record for the marathon in Berlin in 2008. As you can see his overpronation is horrendous and yet his has widely been considered as one of if not the best long distance runner of all time and his career has been relatively free of injury.

Any thoughts?

Judgeneo · 12 Sep 2012 at 15:15

platypus said:
Top tips for beginners

Start slowly and build up:
It is very easy to get carried away and try to do too much too soon, especially when returning from injury or illness. Aside from possible disappointment and loss of enthusiasm, this can lead to injury, or the recurrence of a prior incumbency. Start slowly, always stretch well before and after a session, and if you are completely new to running begin by walking first.

I should have listened to this, I've only just recovered from my shin splints.

I'll be starting again soon though

SMlFFY · 12 Sep 2012 at 17:42

Would like some help guys if it's not too much trouble.
I need some advice on what clothing to wear as the cold weather is arriving. At the moment I'm running in shorts and a t-shirt.

#Chri5# · 13 Sep 2012 at 16:33

SMlFFY said:
Would like some help guys if it's not too much trouble.
I need some advice on what clothing to wear as the cold weather is arriving. At the moment I'm running in shorts and a t-shirt.

How hot do you run? Do you suffer from cold hands?

I'm happy down to near zero in shorts, a mid-weight Merino wool long sleeved top and gloves. Usually end up stuffing the gloves down the back of my shorts as after a few miles I'll be steaming nicely.

Sub zero the running tights come out and maybe a headband to keep the ears warm.

It's all personal preference and what you feel comfortable in. I see other runners out in jackets and woolly hats which would be like a sauna for me.

Richie · 13 Sep 2012 at 21:23

I run in the same stuff all year round with the addition of a headband of sorts as I suffer from nippy ears once it gets really cold (like -5oC or so). My fingers suffer for the first mile but then they are burny as usual....

You're best bet is to try it in your usual gear and see how it goes. Judge it after the first 1.5-2 miles and see how you feel. If you feel cold in areas then get gear for it.

FishFluff · 14 Sep 2012 at 09:54

Doing my first race on Sunday, the Great North Run :eek:

I'm laughably underprepared due to a combination of shin splints, various life situations getting in the way of training and, as recently as this week, a case of shingles :/

Deluxe1 · 14 Sep 2012 at 09:57

What zone are you starting in?

Will be doing my first Great North Run this Sunday.

jas72 · 14 Sep 2012 at 10:29

IndigoGorilla said:
I wear shorts whatever the weather. It is pretty damn cold sometimes but you warm up eventually.

Am I strange or is anyone else actually looking forward to winter?

I run better in the cold.

I like the dark evenings and seeing low lit streets both quiet and in the city centre.

I like the fact the weather is unpredictable.

I like how warm you feel when you get back home.

love it

Last winter with ice on the paths bear trees clold wind and running in shorts and t-shirt and the warm shower after... perfect!

jas72 · 14 Sep 2012 at 10:35

Guys just started back after 8 months off and a few kilos heavier but I seem much slower than before where I was doing 5ks sub 25 mins I'm now nearly 28 mins. If I try to push it I feel like my lungs will explode. I'm getting slowly better (done 9 5ks since mid august) I'm not feeling tired when finishing but the 2-3K mark always hits me right about 10-15 minute mark then i find my rhythm but I'm still running 5.40 p/k which is not where I want to be. I play 5 a side once a week and really should be doing better. I'm currently doing timed 30 minute runs rather than 5k but want to see my distance improving by the end of this month. Any advice on what to do to improve speed without feeling totally knackered?

Or will it just be a case of slowly building up my speed again after my layoff?