Platypus' Beginners Guide to Running

Anyone recommend some decent 'bang for buck' running shoes? Signed up for Tough Mudder in May and while it's not the same as outright running a half marathon I'm sure I'll want to be at least a bit better than I am now so I'm not ruined for the physical obstacles (which shouldn't be a problem)!

I know I should ideally go get my gait analysed but there isn't anywhere nearby.
 
Skillmister said:
Anyone recommend some decent 'bang for buck' running shoes? Signed up for Tough Mudder in May and while it's not the same as outright running a half marathon I'm sure I'll want to be at least a bit better than I am now so I'm not ruined for the physical obstacles (which shouldn't be a problem)!

I know I should ideally go get my gait analysed but there isn't anywhere nearby.
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Definitely worth the effort to get your gait analyzed because a shoe designed to do the wrong thing for you will just make it much worse.

Do you have an old pair of running shoes that you you can look at worn tread? The other thing to do is to get to the gym and run on the treadmill while getting a friend to film your feet from behind. You really need to see how much pronation there is.

Otherwise it comes down to a lot of personal choices. Any of the named brands make good shoes, some are wider, some have more cushioning, some a lighter, some feel firmer, smile have a steeper toe drop, some are more neutral. You just hVe to get to the running store and try a load on, go running around the block/on a treadmill and see what you like.
 
After being quite tired at the end of yesterday run and considering the amount I ran last week I was contemplating going swimming today. However, i don't know how much i will get to run at the end of the week on travel and it is supposed to rain the next 2 days so I thought I would go for an easy 6 mile recovery run.
After 5 miles I felt great and just kept going, really zen like experience. Running just felt effortless, and it showed in my heart rate, way down at 143,about 10 BPM lower than a month a go for the same pace.


10.8mi 1:27:54 8:06min/mile, 450ft, Heart Rate 143
 
Nice work both of you.

My copy of 80/20 arrived today so will start getting into that shortly. No running today figured a 2 day break would be good for me, will be travelling to the US Saturday for a week so will be running at lunch the next 4 days.

Plan is tomorrow and Wednesday to get 45 mins each day focusing on keeping my heart rate down to 150bpm, Thursday will do my 2 hills/700ft route again as I found that quite a rewarding run, then Friday and possibly Saturday morning doing low heart rate runs again.
 
6.1 miles, 8:39/mi at 150bpm.

Felt odd, and a few times I looked down and saw it dip to 140 as I was off in lala land not paying attention. Will stick with it though, it felt very easy, have Thursday pegged for a hard session, might just hit the one hill rather than my circuit and just repeat it a lot.
 
Tonight was my first proper run in over 10 years. I'm training for a 10k race in 8 weeks, which I know isn't a lot of time and probably too much to ask for.. However I started slow and maintained 6min/km for 2.5k which I'm very happy with. I live on a hill so at some point I'm running upwards so overall I'm happy I made it the distance without stopping and finished feeling a little tired but not close to death as I thought I would.

I'm aiming to run every other day and slowly increase the distance and speed. If I can crack 6K by race day the buzz of the day will help carry me to the finish line.

Either way my long term aim is to get a sub 45 minute 10K before I'm too old :)
 
Itchytrigg said:
6.1 miles, 8:39/mi at 150bpm.

Felt odd, and a few times I looked down and saw it dip to 140 as I was off in lala land not paying attention. Will stick with it though, it felt very easy, have Thursday pegged for a hard session, might just hit the one hill rather than my circuit and just repeat it a lot.
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Zoning off to lala land is exactly what you want from easy runs. The miles tick by and soon you yourself doing 12+ miles effortlessly, finish strong and wake up the next day fresh for a hard hill/interval/tempo session.
 
Prophet said:
Tonight was my first proper run in over 10 years. I'm training for a 10k race in 8 weeks, which I know isn't a lot of time and probably too much to ask for.. However I started slow and maintained 6min/km for 2.5k which I'm very happy with. I live on a hill so at some point I'm running upwards so overall I'm happy I made it the distance without stopping and finished feeling a little tired but not close to death as I thought I would.

I'm aiming to run every other day and slowly increase the distance and speed. If I can crack 6K by race day the buzz of the day will help carry me to the finish line.

Either way my long term aim is to get a sub 45 minute 10K before I'm too old :)
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I wouldn't worry about time/speed until you are covering the distance, then I would run 1 time a week fast and the rest more comfortably.
Running further and futher, faster and faster leads to injuries. Instead keep things nice and gradual and don't stress about progress, progress comes over time.

The good thing about shorter races like 10k is the recovery time is short so you can do lots of them in a year and measure progress.
 
D.P. said:
I wouldn't worry about time/speed until you are covering the distance, then I would run 1 time a week fast and the rest more comfortably.
Running further and futher, faster and faster leads to injuries. Instead keep things nice and gradual and don't stress about progress, progress comes over time.

The good thing about shorter races like 10k is the recovery time is short so you can do lots of them in a year and measure progress.
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Thanks for the advice D.P. :)
 
Another 6 today, 8:12/m @ 155bpm. Little higher than intended but I think I need to go back to me chest strap, couple of times I saw the watch jump from 165 to 140 in....wait for it......a heart beat.....I'll get my coat :(

About 4 miles and suddenly feeling very hungry, think I need to review my diet again as that doesn't usually happen, still finished up feeling relaxed so all good now I've had some lunch.
 
Interval session yesterday: 6x860m in 3:27, 3:23, 3:19, 3:17,3:19, 3:20. Times are faster than the previous sessions 2 weeks ago and I got my fastest ever lap at 3:17, previous fastest was 3:20 (although timing accuracy is probably within 2 seconds).
As reference my previous peak mid october last year was 7 laps in 3:35,3:32,3:28,3:30,3:26,3:24,3:21, and last summer were more like 3:40-3:52.

Total run: 11.7m, 1:29:01: 7:31m, 440ft, HR 161

Now trying to work out what to do the next days. i was supposed to fly out on business travel this afternoon, with a planned long run this morning, but flight cancelled until tomorrow. I might just take an easy day and get in my LR very early tomorrow morning. Will be stressful and pushed for time but I think an easy day is needed!
 
Today 5.5 miles @9:10/mi, 155bpm....and 1040ft of climbing :S

Was a mile run out to the hill which I then did 5 repeats before a mile back to the office. Was a hard climb, need to check strava but there's a 20% warning for vehicles so...yeah steep

Was peaking around 185bpm nearing the top, despite all this the mile back to the office was quite comfortable and even now I don't feel overly stressed.
 
Weirdly this is one area of the forum I don't generally check out so I've only just came across this thread...Hah

Damn nice guide and some decent advice for new runners.

I've been running for a few years so I'll subscribe!
 
21.1miles, 2:49:55, 8:03 miles, 700ft.
Was very tough on tired legs and i Had to go faster than desired to leave time to get to the airport. Rest day tomorrow.
 
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