Platypus' Beginners Guide to Running

It will get easier, just try and stick with it. Proper shoes are a must.

Don't worry about the other stuff at the mo, just make sure your diet is ok.
 
Just went to Keep on Running in Sheffield and had gait analysis done. I probably should have bought a new pair of running shoes ages ago but I kept putting it off. Interesting to see the video and see how they do the analysis. I'd assumed that I would overpronate, as my arches are on the flattish side of normal and I'm heavily built but it turns out that I'm boarderline neutral. Appreciate the advice in the FAQ to have it done.

Was very impressed with the attentive sevice of the member of staff who saw me. He checked the size and bought out a number of different trainers of varying price to try on. Tried on about 6 pairs of shoes and came out with some Mizuno Wave Elixir 2s, which seemed to be the most comfortable. Only one pair that he brought out didn't immediately feel comfortable. Once I'd pretty much decided what to go for they let me have a few minutes run on the treadmill in them. Set me back £40 and I know you can get them cheaper online but was very impressed with the service and happy to hand over the money (especially as they don't charge for the gait analysis if you buy shoes from them).
 
Just a quick question,
yhe tops of my legs are still aching/sore from sunday would it be bettter to rest again today or try a little jog to see if that sorts it out?

Got fitted for some new trainers :)
 
If it's just soreness then it's to be expected. I'd go out again, but stop and walk if there's if there's any pain. Again this will ease over time, but soreness is to be expected when you push yourself.
 
Ive just got back into running,im currently doing 3.6 miles on the road in around 32 mins, which is rubbish, I do this twice a week, and I go to the gym, where im trying to do some 'speed' work, which is basically 2 miles in under 15 mins for now.

My target is 10k and to lose weight,I'd have loved to train for a half marathon, but im not sure my shins are upto it,I managed to get upto 10 mile last summer, but I got shin splints, which really ****ed me up:(

Anybody got any tips for me to do a fast-ish 10k (ie sub 45mins), or is what im doing right now ok ish, im hoping to step half a mile a week on both the slow and fastish runs.
 
Tinders said:
Ive just got back into running,im currently doing 3.6 miles on the road in around 32 mins, which is rubbish, I do this twice a week, and I go to the gym, where im trying to do some 'speed' work, which is basically 2 miles in under 15 mins for now.

My target is 10k and to lose weight,I'd have loved to train for a half marathon, but im not sure my shins are upto it,I managed to get upto 10 mile last summer, but I got shin splints, which really ****ed me up:(

Anybody got any tips for me to do a fast-ish 10k (ie sub 45mins), or is what im doing right now ok ish, im hoping to step half a mile a week on both the slow and fastish runs.
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I've never specifically trained for a 10k, yet recorded some respectable times over the years. If I was to target 10k, then I'd have two sessions of intervals/fartlek/speedwork, one session long easy run and another session to switch between easy and tempo runs. For the easy and tempo runs I'd gradually build the distance up weekly. For the interval type session I'd add an extra interval every couple of weeks.
 
Can someone explane this to me i did the jog walk thing and now i can jog my 1.6 mile lap without walking but im still doing it in the same time as when i had some walking in there? how is that possible?
How should i progress from here, try to run it faster or try to run further?
 
Well you're either running the 1.6 mile lap at a slower pace or you start off faster and slow towards the end - the net result is that you are slower than your run/walk.

I'd continue with the run/walk for a few more weeks upping the run time/distance and reducing the walk time. Get the run/walk upto a few laps or more comfortably. Then think about running a single lap non-stop.

So in summary - push the distance on the run/walk and in a few weeks try the sinlge lap at a faster pace.
 
I haven't read all the pages of this thread so please forgive me if this has been answered already. I have been thinking of doing some simply running/jogging but i dont have any suitable footware for it (I only way a pair of magnum boots) so have been thinking of getting a decent pair of running shoes.

My concern is that because i have flat feet i have had some orthotics that are moulded to my feet with the correct arches in, and because they are made of dense foam i am worried that they will not absorb much of the running and so i will get pain in my legs from the impact. The other option is to get a paid of running shoes and not put my orthotics in them, but then the problem will be that there is less support on my arches and so my feet my stay flat, and it is leg problems caused by flat feet that made me get orthotics in the first place.

So you see my problem, without the orthotics my arches wont improve, and with them they may be too dense to absorb the impact (which is why my boots are unsuitable for running due to no cushioning). Is anyone else in a similar situation who could possibly give some advice as to how i can run and build up my arches safely at the same time? What further complicates matters is that i have wide feet so i will also need to try find some place who do wide running shoes too, but that isnt important at the moment if i wont be able to run anyway due to the orthotics.
 
I could be talking nonsense but.... I didn't think orthotics were there to offer any shock absorbtion, but are designed to correct biomechanical issues that lead to problems. Therefore you chose your shoe for the cushioning and add the orthoses to provide the neccessary correction to your gait.

Best bet is to ask a man that knows - a podiatrist.
 
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The problem is though that to fit them in a running shoe, i would proberly have to remove the standard innersole to make room, and doing this will reduce a bit of the shock absorbtion, possibly to the point where i shouldnt be running.
 
Tinders said:
Ive just got back into running,im currently doing 3.6 miles on the road in around 32 mins, which is rubbish, I do this twice a week, and I go to the gym, where im trying to do some 'speed' work, which is basically 2 miles in under 15 mins for now.

My target is 10k and to lose weight,I'd have loved to train for a half marathon, but im not sure my shins are upto it,I managed to get upto 10 mile last summer, but I got shin splints, which really ****ed me up:(
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have you run a 10k before? What time did you achieve?

You're running 3 times a week. So for the two longer outdoor runs I would suggest working on increasing the distance around 10% per week (thats total distance, not individual for each session). Don't worry about pace for these runs, they should be slow and easy. This will allow your body to strengthen whilst increasing endurance, and may help avoid shin splints.

For the speedwork session, I would suggest alternating between speed work one week, and tempo runs the other.

A tempo run is a slighter faster pace, so that you are out of breathe, but still sustainable. This will help to condition your body to running at this higher pace. The milage for this should obviously be lower.

The speedwork should be interval training. At the moment you are doing two miles, I would suggest, 1 mile warm up, 1mile at pace, 800 metre jog, 1 mile at pace, 1 mile warm down. After 3 or 4 weeks add another interval into the routine.

Ideally if you are aiming for a 45 minute 10k, you should look to up the weekly mileage to over 20 miles a week, preferably more. The majority of this (70%+) should be slow and easy.


My own routine this week (for reference) is;
Mon - Rest
Tue - 4 Miles easy run
Wed - 3 Miles easy run
Thu - 7Miles tempo
Fri - 3 miles easy
Sat - Rest
Sun - 11 miles easy.

28 miles total, 21 miles easy, 7 miles temp.
 
branddaly said:
Ideally if you are aiming for a 45 minute 10k, you should look to up the weekly mileage to over 20 miles a week, preferably more. The majority of this (70%+) should be slow and easy.


My own routine this week (for reference) is;
Mon - Rest
Tue - 4 Miles easy run
Wed - 3 Miles easy run
Thu - 7Miles tempo
Fri - 3 miles easy
Sat - Rest
Sun - 11 miles easy.

28 miles total, 21 miles easy, 7 miles temp.
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I think for 10k and under getting quality runs in is more important i.e. at a decent pace. Build up the distance of the long run (easy pace), 2 sessions at a decent pace and an interval session somewhere mid week.

What distance are you training for btw?
 
firstborn said:
I think for 10k and under getting quality runs in is more important i.e. at a decent pace. Build up the distance of the long run (easy pace), 2 sessions at a decent pace and an interval session somewhere mid week.

What distance are you training for btw?
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10k for the next 4 months, then I'll do another race to see how I'm progressing. Its longest I've spent without injury for 2 years. A lot of that is because of the long runs allow me to strengthen without injury (and not playing any football). PF took me out for a year, was just getting over that why I took my ankle out playing football. So I admit I may be taking it a lot easier than is neccessary by only doing one bout of speed/tempo work a week. If you've already got a good foundation then doing it twice in a week would be fine, at the moment I do not have that foundation as I'm still a stone too heavy. Tinders mentioned shin splints and a need to lose weight, suggesting that it may take some time for them to get up to a level where the body is ready for the twice a week faster sessions, but I suspose they are getting in more rest days than myself.

Longer term I want to build up to 10 miles early next year, 1/2 mathathons in the later half. If all that goes well then I'll have a think about marathons, though thats mostly because some nutter (you actually) put the idea in my head that the Marathon de Sables could be a challenge.
 
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branddaly said:
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My comment was mainly aimed at Tinders desire for a 45 min 10k, which is by no means slow - so the training would have to reflect the pace needed.

You're right to take it easy if trying to build a solid base, especially coming back from injury. Good luck with it all.

The MdS is difficult to get into these days and is booked up years in advance due to the increasing publicity it gets. I think even 2011 is fully booked now. There are others ways in via entry through other countries or running for a charity though. If you think you'd be wanting to do it then try your best to secure a place as soon as and then worry about training etc., as I think getting a place is probably the toughest challenge now.

There are loads of similar events though - but I guess the MdS is the one most people have heard of and so carries the most cudos. I'm still aiming to do the Jungle marathon in 2009. I was going to enter this years, but have a few short terms goals that aren't compatible with training for a multi day/stage event.
 
I have a problem

i want to lose weight and take up running again. I used to when i was losing weight, and as a result lost 3 st . But i didn't do it right. I wore some rubbish trainers, never warmed up , and as a result got severly strained groins.

i went to physio, but they still don't feel too good. to say im gutted about this would be a massive understatement. I loved running, it was brill. iPod in and i was away, bopping away on the canal!

But i am concerned they will go again. Do you think it is worth it ,or should i stick with swimming and the cross trainer?

Any tips on how to strengthen them up?
 
Common place to be wary following an injury. The physio must've given you advice - the simple answer is to follow it and get back into things slowly.
 
skeeny said:
Yay and nay.

She was ok, but she only touched on exercises vaguely,
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Well you need to see another physio then if there's still an issue. Else if pain free just take it easy and stretch/strengthen your groin. There's only a few exercises anyhow and a quick google will turn them up.

But to re-emphasise, if pain free gradually ease yourself back into running.
 
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