Platypus' Beginners Guide to Running

Psycho Sonny · 14 Jul 2013 at 00:50

get lots of water in you up to 2 hours before the start time, then only sip water after that if your thirsty.

would avoid caffeine or other stimulants or anything which will cause a huge insulin spike (refined sugary products) as well for breakfast.

porridge with a banana would most likely be the best thing you could have.

but for 10K i doubt it's going to make a huge difference unless you overeat or drink too much too near to the race.

MrMoonX · 14 Jul 2013 at 06:56

Booo

I'm too poorly to run have a temp of 39.5 and paracetamol isn't working, I won a place in it as well with Gatorade

Better get better for Olympic stadium next Sunday that's gonna be awesome

Zeed · 14 Jul 2013 at 09:08

MrMoonX same here
Last Sunday i got totaly destroyed by hey fever.
First 4 days sleeping 16 hours every day.
Today i am feeling Descent.

That ****** ****ing feeling week ago i could have work out like a machine. Now i need to get back to point where i was

When you spend one whole week on sleeping and eating i could swear i gained at lest a kilogram in this time.

Allergies ruined my summer plans for this year

My Tshirt says it all:

Besides this week proven me 100% that i will never go to any hot countries for holidays EVER. This **** is plain killer for me. Last time so bad i had it 11 years ago in Poland when 36c hit us for 3 weeks in row :/

Domo · 14 Jul 2013 at 23:24

MrMoonX said:
I should be doing it tomoz too, but currently shivering and aching will make a call tomoz, don't eat anything you haven't run on before, it's only 10k it will be fine nutrition won't make a huge difference. I will run from Waterloo to baggage drop to loosen up a bit

Did you make it? Great day but I gunned it way beyond my training pace at the start (first 2K) and paid for it later in the race. Finish time was 1:04, PB is 1:01 so a bit gutted but it was bloody hot!! :eek:

I did have oats for breakfast but walked to the baggage bays. Lots of nice people today. Really enjoyed it - apart from Katrina and the Waves

Psycho Sonny · 15 Jul 2013 at 22:24

running in the heat is killing my stamina.

managed a sub 12 min 1.5 mile a few days ago, was trying to do a sub 27 min 5K today and managed 3.5K in 19 mins before i had to pack it in.

need to get more fluids in me before going for a run

Abraxaz1 · 15 Jul 2013 at 22:35

Ok guys little help. I'm running 5k regularly at around 24 minutes but all my mates are now trying to drag me to the gym to do free weights because apparently girls only like big guys...
Anyway anyone know some decent free weight exercises that will help my running?

Psycho Sonny · 15 Jul 2013 at 22:52

Abraxaz1 said:
Ok guys little help. I'm running 5k regularly at around 24 minutes but all my mates are now trying to drag me to the gym to do free weights because apparently girls only like big guys...
Anyway anyone know some decent free weight exercises that will help my running?

all compound and core exercises.

deadlift, squat, bench, overhead press, barbell rows (stronglifts 5 x 5 - google it)

leg presses, leg curls, leg extensions, lunges, box jumps, leg raises, dips, pull ups will also help.

basically isolated work on your arms is the only thing which wont help tbh.

weights can help with power and your posture as well as strength, which are all beneficial to running.

big guns and huge muscles on the other hand aren't beneficial to running. stay away from the bicep monkey routines and you should be fine, but tbh stronglifts 5 x 5 is all you need.

also doing weights and running together could lead to over training, be careful and make sure you rest appropriately and take a lot of protein in.

LOAM · 15 Jul 2013 at 22:59

Ruined ourselves tonight with a 15k run at 18:00, knackered.

MrMoonX · 16 Jul 2013 at 00:02

Domo said:
Did you make it? Great day but I gunned it way beyond my training pace at the start (first 2K) and paid for it later in the race. Finish time was 1:04, PB is 1:01 so a bit gutted but it was bloody hot!!

I did have oats for breakfast but walked to the baggage bays. Lots of nice people today. Really enjoyed it - apart from Katrina and the Waves

Well done!

Nope

woke up temperature was 39.5 so I just spent the day dying only now starting to feel human again, got the lottery Olympic stadium run this Sunday only 5 miles but will be awesome to finish on the track

Domo · 16 Jul 2013 at 09:30

Wise move staying at home. I often wondered whether I should train while unwell so consulted the good old Internet. Consensus seems to be any ailments below the neck, proceed but take it easy - anything above the neck - stop! It's worked for me so far

The stadium run sounds good - the London 10K was my first organized run so I'm on the lookout for others now. Definitely got the bug.

Good luck for Sunday MrMoonX.

Zeed · 16 Jul 2013 at 20:40

Abraxaz1 Id say **** EM.
Are You training for Yourself or to pick up ***** in clubs ??

Anyway since i had my Hey Fever i had not smoked single fag in 8 days now. Just wee in the evenings.

I see some positive effects now. When running in this heat it does not feel like i will spit my lungs out after 2 miles uphill

Anyway ZEED IS BACK. Even tho its got i still managed to do my 6.5 mile yesterday and today plus 40 minute workouts.

MrMoonX · 16 Jul 2013 at 22:00

Domo said:
Wise move staying at home. I often wondered whether I should train while unwell so consulted the good old Internet. Consensus seems to be any ailments below the neck, proceed but take it easy - anything above the neck - stop! It's worked for me so far

The stadium run sounds good - the London 10K was my first organized run so I'm on the lookout for others now. Definitely got the bug.

Good luck for Sunday MrMoonX.

Ohhh cool you're from Surrey too, there's a Guildford half marathon been announced for march should be good and a first for the area

ricky1981 · 18 Jul 2013 at 10:06

First run for 4 weeks and IT band caused knee pain after just 2km

Have been rolling, stretching and doing strength work for hips/glutes and seeing good results in stability tests with physio but seems the actual damage needs more time to recover.

Pretty gutted, felt slow today so hate to think how I'll feel if I need to take several months. For now I am resigned to waiting another 2-3 weeks, doing the rehab work and trying again. For anyone else who is doing a lot of miles, don't neglect your strength work, it can bite you back hard.

Psycho Sonny · 18 Jul 2013 at 10:47

ricky1981 said:
First run for 4 weeks and IT band caused knee pain after just 2km

Have been rolling, stretching and doing strength work for hips/glutes and seeing good results in stability tests with physio but seems the actual damage needs more time to recover.

Pretty gutted, felt slow today so hate to think how I'll feel if I need to take several months. For now I am resigned to waiting another 2-3 weeks, doing the rehab work and trying again. For anyone else who is doing a lot of miles, don't neglect your strength work, it can bite you back hard.

what kind of routine is it that you do?

deadlifts, squats, leg curls and extensions?

PermaChanged · 18 Jul 2013 at 10:49

Just signed up to do a leg of a Marathon relay! 5.75 miles mainly flat running.

I'm in fairly decent shape but I don't do any dedicated running yet, lots of cycling, circuit training and 5-a-side.

Got until October to be ready for it, plenty of time!

ricky1981 · 18 Jul 2013 at 10:54

Psycho Sonny said:
what kind of routine is it that you do?

deadlifts, squats, leg curls and extensions?

I've been doing deadlifts and squats but lower weights than normal. Doing a lot focusing on gluteus medius so monster walks, leg raises, clam shells, various balance exercises as well as various isolation exercises for gluteus maximus. I feel stronger in my hips but guess the damage done from 18 months of ramping up my running needs more time to fix itself.

LOAM · 18 Jul 2013 at 13:10

With mine Ricky it was a case of stopping when it hurt but not stopping for weeks on end, I would say run on a Monday night for only 15 mins then it would hurt at say 6/10 so I would stop but I was back running again on Wednesday for another 15 mins. Eventually 15 mins became 20, 25 etc etc.

Oddly though even now when I would say its more or less sorted, walking for a long period of time would result in some pain in that area. We walked about 15 miles last weekend and then on Monday did a 15k run and I could feel that tell tale "pain" after 30mins, it went off but it was still there. So I would watch your walking mileage closely matey.

Psycho Sonny · 18 Jul 2013 at 18:35

ricky1981 said:
I've been doing deadlifts and squats but lower weights than normal. Doing a lot focusing on gluteus medius so monster walks, leg raises, clam shells, various balance exercises as well as various isolation exercises for gluteus maximus. I feel stronger in my hips but guess the damage done from 18 months of ramping up my running needs more time to fix itself.

is strength work 100% necessary or only if you have an issue, injury or bad technique?

e.g. do people like mo farah do strength work?

i do deadlifts and squats as well as a host of other isolated stuff, but that is for gaining muscle mass, improving posture and strength more than helping my running

firstborn · 19 Jul 2013 at 22:57

What the hell is going on in this thread.......?

LOAM · 23 Jul 2013 at 11:00

9.5 miles (15 km) for us last night, was a bit hot and sweaty