Platypus' Beginners Guide to Running

Lets see if this works for you.

EDIT - Yeah it does. It's just huge.

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https://i.imgur.com/ntlQD9b.jpg[ /img]

Into your post but miss out the space



@TallPaul_S Some great achievements there. It won't be long till you can regularly do longer distances. Once you hit 10k a lot of the increase to HM is a lot of mental strength i found.
 
Argh, the forum removed the tags from the beginning. It needs [ img] at the front too (minus the space). I'd assumed it would post it as text.
 
Any better guys :D

ntlQD9b.jpg
 
Nice one! 4 runs in the week is good going and averaging close to 10,000 steps per day too.

I think my main short-term goal is to get up to 6 runs per week. I'm currently averaging 5, which I'm happy with but fancy trying to push myself to squeeze another one in.

I'm doing way over 80% of my running at a very easy pace just now which is working well for me, but on the few occasions when I do put in a higher intensity session my calfs feel like they could easily go again. So I am mostly just enjoying being out running regularly and only pushing myself very occasionally.

That said I did break 70km for the first time last week. Feel if I can slowly add some pace work and/or more serious hill runs and hopefully avoid any repeat injuries then I'll be well on road to getting a bit more serious.
 
70km in a week seems far away for me. Great going! The longer runs end up with my left trap and upper back locking up.

I did a 12k trail run last week and ended up lying face down on my lounge floor for 20mins afterwards not being able to move my left shoulder until my wife had loosened it with the Theragun.
 
I had a fair few problems with injuries last year and into start of this one, which prevented me getting anywhere near what I'm currently doing.

Biggest thing for me was slowing down each run to the point that they almost felt 'too easy'. Then just trying to up the total number of days of running each week. I still feel like I'm not in a position to really push myself as much as I'd like in terms of pace/effort, but I am running a lot more then I was able to previously and enjoying it more too.

Can't say I've much experience with upper body issues like yours, but it helped a lot with my calf problems.
 
Mines obvs has something to do with years of abuse lifting weights and some poor running technique. The lad I run with is the same. I had all the shin splints stuff when I started out but seem to have got over that now.

It’s a work in progress I suppose.
 
Try running with a pringle in each hand so you do not break it, This forces you to relax your shoulders and may also slow you down to a pace that will prevent injury. Afterall if you are injured you cant run so zero point in pushing or going hard every session.
 
div0 said:
I had a fair few problems with injuries last year and into start of this one, which prevented me getting anywhere near what I'm currently doing.

Biggest thing for me was slowing down each run to the point that they almost felt 'too easy'. Then just trying to up the total number of days of running each week. I still feel like I'm not in a position to really push myself as much as I'd like in terms of pace/effort, but I am running a lot more then I was able to previously and enjoying it more too.

Can't say I've much experience with upper body issues like yours, but it helped a lot with my calf problems.
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Good training. The thing is when you run a high volume of easy runs you can often feel like your legs are a little dead and get the perception that you are slowing down but this is mostly just from accumulating fatigue, as well as normalization of a faster pace or lower HR. To really see the benefits you have do a taper and enter a race. You really just have to trust the training.
 
BIGWEB said:
Mines obvs has something to do with years of abuse lifting weights and some poor running technique. The lad I run with is the same. I had all the shin splints stuff when I started out but seem to have got over that now.

It’s a work in progress I suppose.
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Probably tensing up your body. I sometimes suffer form this on technical downhill trail runs. Can end up getting a head ache as well as sore shoulders. For races I have to purposely try and relax my upper body.
 
SPG said:
Try running with a pringle in each hand so you do not break it, This forces you to relax your shoulders and may also slow you down to a pace that will prevent injury. Afterall if you are injured you cant run so zero point in pushing or going hard every session.
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A nice snack for KM 5 good idea! :D

You are probably right on the tensing part. I will make an effort to stay loose next run and see how I get on
 
I swear my foot is growing, got my Asics out to try and run in them today and they are feeling quite tight all of a sudden (bought them in 2018). Most of my footwear has been half a size bigger recently but I just assumed it was branding differences and my wider foot.

Spotted a pair of Brooks Revel 3 in my (new?) size for £53 on Rainforest so just nabbed a pair. Nothing wrong with my Merrells but now that mud has all but disappeared with no rain for some time, I am starting to feeling the lack of cushioning in them, being trail shoes and all.
 
Guessing it's caused by clenching your fists? I used to do this and then read something about placing your thumbs on the top of your index fingers and it helps keep your hands relaxed. It does for me anyway.
 
Well today was a mess, I run with my phone in my hand so somehow paused the workout for over a mile, completely messed up my pace and thought I would compensate by running the uphil section faster which only resulted in a pulled calf and doing the limp of shame to the car for last half mile.
 
Easy to say now, but don't stress about recording runs. It's handy and all and i also used to get annoyed if my old watch (Apple Watch so touchscreen used to activate in rain) lost data in runs.

I've seen a few training plans recently where they suggest either not taking a watch or sticking it in your pocket/backpack for the run so there's no temptation to look. Just run and enjoy it and look at the data at the end.
 
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