Platypus' Beginners Guide to Running

I found my speed improved over time without me needing to focus much on it. I started out well over 6min/km and breaking 2 hours for a HM was hard work (that was about 5:40/km pace) but now I run at about 4:45/km as my steady pace and managed 4:30/km for the HM last weekend (that was a real grind though).

What helped me the most recently was turning off the timing alerts on my iPhone so I only got told the distance not my pace. That meant I ran based on how I felt rather than constantly worrying I was going too fast/slow compared to normal.

It means some days I get out and run quicker because I have more energy whilst other days I just enjoy a slower run. Most days I just run at the same effort level and since I am getting fitter and more efficient at running I should gradually get quicker :)

As for your build, at the HM on Sunday I was beaten by several people who were a lot bigger than me (and beat a lot of people who were much skinnier) so don't worry too much. Build might limit you from reaching the really quick times but you've got plenty of scope to get quicker if you want to.
 
Anyone know of any running shorts that have SIDE ZIPPED POCKETS and not just one at the back? I've had a quick look online but cant seem to find anything
 
I've got a few pairs of shorts from Sports Direct. I think they are Slazenger and they have zipped pockets IIRC. Cost something like £4 a pair and I wear them over Linebreak or Skins compression shorts (which means no chaffing)
 
awesome - thanks, will have a trip in to the hell hole this weekend ha, im more of a nike pro kind of guy, love that stuff, cant imagine running/cycling/gyming with out it :-)
 
sports direct stores are usually extremely cluttered. i find it much easier just ordering from their website or from m and m direct. ebay also has good stuff for cheap and thats where i got my latest batch of stuff from.

i tend to go for under armour myself for compression stuff and nike/adidas for whatever over the top.
 
Oh yes, SD shops are horrible. So much stock and so little space but can't complain for £4 a pair as I wear big holes through the inside legs.

Checked the shorts I have last night and they do have zips on the pockets.
 
Just signed up for the 'Great Yorkshire Run' in September with the girlfriend. Only been doing 5ks and never with anyone else around so hopefully the next 3 months will be long enough to work up to doing 10k without walking!
 
Anyone how to stop/treat shin splints?

I've started the nhs couch to 5k podcasts and I've started getting serious pain on the inside of my shins and into ankles. I'm guessing this is shin splints but I've taken weeks off and soon as I start again they come back so I'm worried about doing myself some serious damage.

Just wondered if there was certain stretches I should do or perhaps like any lower leg support clothing.

Cheers in advance.
 
Retroman09 said:
Anyone how to stop/treat shin splints?

I've started the nhs couch to 5k podcasts and I've started getting serious pain on the inside of my shins and into ankles. I'm guessing this is shin splints but I've taken weeks off and soon as I start again they come back so I'm worried about doing myself some serious damage.

Just wondered if there was certain stretches I should do or perhaps like any lower leg support clothing.

Cheers in advance.
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proper running shoes or correcting your biomechanical movement?

are you running outside or on a treadmill?
 
Retroman09 said:
Anyone how to stop/treat shin splints?
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Given time, you stop getting them. When I first got into running I used to get them quite a lot, but then it reduced to only when I did more challenging runs and now (3 years on) I don't really get them at all when I'm running regularly. I think it's just something you toughen up to over time.

Assuming your shoes fit and you've had your gait checked, you won't be doing any harm. Massage with a foam roller or a can of baked beans works quite well apparently. If it's persistently very sore, then do check with your doctor or a physio.
 
Yeah I went to sweatshop and had the running analysis thing done. I have proper shoes from that. Ill try persevere for now and have a go at the massage thing.

They just get so swollen and tender I was worried I'd be doing damage which since I'm getting into it the last think I want is to stop :)

As for where I'm running its on roads.
 
Can I ask something, Im wanting to start running properly done a bit of the sofa to 5k. but stopped due to work commitments. but would like to do a few 5k and eventually 10k runs.

At the weekend I did the c2c on a bike. I worked out that if i got into a rhythm with my peddling i could was ok and didn't get tired. just worked thru the gears to keep my legs going in time.

Is this the same for jogging just find a rhythm that is comfortable and then you could run all day?
 
hargi said:
At the weekend I did the c2c on a bike. I worked out that if i got into a rhythm with my peddling i could was ok and didn't get tired. just worked thru the gears to keep my legs going in time.

Is this the same for jogging just find a rhythm that is comfortable and then you could run all day?
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I'm not sure how it is for other people, but I don't find running to be like cycling in that regard. The longest I've run for is 2.25 hours, and it was an ordeal - it took me several days to get over it. The longest I've cycled for is 6 hours, and the biggest problem I faced was a headache due to dehydration. If I were properly hydrated I feel as though I could ride all day, whereas running is nothing of the sort.
 
hargi said:
Can I ask something, Im wanting to start running properly done a bit of the sofa to 5k. but stopped due to work commitments. but would like to do a few 5k and eventually 10k runs.

At the weekend I did the c2c on a bike. I worked out that if i got into a rhythm with my peddling i could was ok and didn't get tired. just worked thru the gears to keep my legs going in time.

Is this the same for jogging just find a rhythm that is comfortable and then you could run all day?
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no chance could you run all day.

first of all you would run out of energy, your legs would give in at some point also if something else didn't first.

cycling is easy unless your using a fixed gear bike, as soon as you get tired switch to a lower gear and take it easy, with running it's basically constant unless you slow to a walk.

the most i have ever ran for constantly is 30 mins without walking. i am focusing on speed though not long distance. the maximum distance i usually run is 5K, i have done 15K once with walking during rest periods and had to take a week's rest afterwards and done a few 10K's when i decide to do an hours worth of cardio with walking mixed in.

speed is the biggest factor, tell me to run @ 14km/h and i shall manage 12 mins max, running at 11.5 km/h and i should manage 30 mins. up the speed to 16km/h and i would struggle after 4-5 minutes.

if your looking to do 5K and 10K distances then you don't need to be running all day, i do 5K in roughly 27 mins.

the maximum you should be running for is an hour (3 times per week) if that is the type of running your looking to do.
 
Retroman09 said:
Yeah I went to sweatshop and had the running analysis thing done. I have proper shoes from that. Ill try persevere for now and have a go at the massage thing.

They just get so swollen and tender I was worried I'd be doing damage which since I'm getting into it the last think I want is to stop :)

As for where I'm running its on roads.
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My missus had terrible shin splints, she got through it by regularly working her calfs with calf raises, straight leg dead lifts and squats. It's caused iirc by over tight or unbalanced calf muscles that basically pull muscle fibres that are attached to the medial tibia. Took a few weeks to resolve but it got better each day to the point she's pain free now but it returns if she stops the calf work.
 
today my polar HRM arrived, decided to go with the ft7 instead of the ft4 even though the ft4 has a function i really want, the ft7 can store many more workout data on it.

my resting heart rate measured approx 45 bpm

i have calculated my maximum heart rate to be roughly 185-195 bpm using various formulas, the most common one said 193 bpm so we shall just go with that for now.

i shall conduct a stress test at some point in order to really gauge what my true maximum is but using 193 for just now shouldn't really make much of a difference i imagine.

The Energy Efficient or Recovery Zone for me is

134-149 bpm

The Aerobic Zone is

149 - 164 bpm

The Anaerobic Zone is

164 - 178 bpm

The Red Line Zone is

178 - 193 bpm


if my main goals are to improve my 1.5 mile time from 11:30 ish to 10:00 and improve my 5K time from 27:00 ish to 25:00

what zones should i be training in and for how long?

my thoughts are i should be doing:

1.5 miles @ 170 bpm - once per week (Anaerobic)
10 K @ 140 bpm - the day after (Recovery)
rest day
5K @ 155 bpm - once per week (Aerobic)
10K @ 140 bpm - the day after (Recovery)
rest day
rest day

does this look correct?

should i be doing some training in the red line zone? or should i just leave that out as it stresses the body too much and is only good for building short term speed and injuries often occur in this zone as it is so stressful?


for anyone wondering where i got all the above info from

http://www.brianmac.co.uk/hrm1.htm
http://www.runningforfitness.org/calc/heart-rate-calculators/hrtp
http://wserver.flc.losrios.edu/~willson/fitns304/handouts/heartRates.html
 
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Psycho Sonny said:
no chance could you run all day.
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Not strictly true; a marathon takes most people over 4 hours and they could keep going if they had to. You do it by picking a suitable pace for that distance and keep yourself hydrated and take on nutrition along the way. But it takes a lot of dedicated training to get to that point.

But, as Saundie said, cycling is different to running. Your legs have to hold you off the ground for a start, so they need at least a bit of energy to maintain that :p
 
Yeah i didnt mean literally. But with cycling i found that if i tried peddling to fast although i could do it i tired quickly or to slow just didnt get me any where, but there was a pace where it felt easy.
So i fi can find a pace that suits then that is what i shoudl tend to stick to?

Also I have had my brooks for over a year now they havent had much millage in the running department but have been soaked a few times does washing them make them need replacing quicker or is it all down to millage?
 
hargi said:
Yeah i didnt mean literally. But with cycling i found that if i tried peddling to fast although i could do it i tired quickly or to slow just didnt get me any where, but there was a pace where it felt easy.
So i fi can find a pace that suits then that is what i shoudl tend to stick to?

Also I have had my brooks for over a year now they havent had much millage in the running department but have been soaked a few times does washing them make them need replacing quicker or is it all down to millage?
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i thought that would be pretty obvious?

depending on the distance you want to cover you pick a pace which is easily maintainable for said distance.

like my 10k pace is completely different from my 2.5K pace
 
Psycho Sonny said:
no chance could you run all day.

first of all you would run out of energy, your legs would give in at some point also if something else didn't first.

cycling is easy unless your using a fixed gear bike, as soon as you get tired switch to a lower gear and take it easy, with running it's basically constant unless you slow to a walk.

the most i have ever ran for constantly is 30 mins without walking. i am focusing on speed though not long distance. the maximum distance i usually run is 5K, i have done 15K once with walking during rest periods and had to take a week's rest afterwards and done a few 10K's when i decide to do an hours worth of cardio with walking mixed in.

speed is the biggest factor, tell me to run @ 14km/h and i shall manage 12 mins max, running at 11.5 km/h and i should manage 30 mins. up the speed to 16km/h and i would struggle after 4-5 minutes.

if your looking to do 5K and 10K distances then you don't need to be running all day, i do 5K in roughly 27 mins.

the maximum you should be running for is an hour (3 times per week) if that is the type of running your looking to do.
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There is no maximum time you should run for, people do 24hr ultra marathons and don't die, my very first marathon was 4;30 of solid running I never walked once in a year I've shaved an hour off that time. Running is all about fuelling and pacing and you could go all day. 9/10 times if you have to stop its in your head
 
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