Can we talk about running?

[tjw_78]

Incidentally I adopted a run:walk startegy - run for 14 minutes, power-walk for 1 minute, repeat. It definitely worked for me.

Scouts pace (or a variation of it). I used this a lot when training for the Terrex c2c AR race last year. 10-15 minute run, 60 seconds walking. I can keep going for hours that way, which I certainly can't do if I just run.

 

[Pottsy]

Again, an excellent time fimm, especially with that run/walk strategy too. A nice approach.

Incidentally I spent years managing ITB issues and the sore knees that occurred as a result. I've now adopted this Chi-running form, mid-foot strike and flatter, less supportive and minimal shoes (e.g. Saucony Kinvara, Nike Free Run 2) and I'm completely injury free. It's taken over a year of slow progression to a new technique and lots of additional work on core and flexibility (and lots of use of the foam roller to stretch them), but a combination of all these factors has really worked for me.

I also don't agree with the statement that running is bad for your knees. Running badly certainly is though.

 

[fimm]

I also don't agree with the statement that running is bad for your knees. Running badly certainly is though.

+1
My boyfriend is very big on running technique, minimalist running shoes (he now does all his on-road training in race flats) etc etc. So he keeps me right, and I'm slowly moving into a more what he would call fore-foot-strike style of running. I do need to work on my flexibilty too; I have very tight hamstrings. We do have a foam roller with which I have been attacking my ITB; I guess I will give it a good go this evening (which is likely to hurt even more than it usually does!)

Run:walk strategies seem to be very popular with triathletes doing longer distance races.

 

[Flying_Monkey]

I naturally run mid-foot, and don't have any issues with running as such; it was the years of judo and soccer that did my knees and from which they are slowly recovering.

 

[Pottsy]

I naturally run mid-foot, and don't have any issues with running as such; it was the years of judo and soccer that did my knees and from which they are slowly recovering.

Yes fair enough, if your knees are already struggling as a result of other sports then running isn't really ideal, especially longer distances.

If anyone is interested, the book Born to Run by Christopher McDougall is a fascinating and inspiring read about minimalist running; part history, part anthropology, part comment on technique and part just a good story

 

[pubrunner]

+1
My boyfriend is very big on running technique, minimalist running shoes (he now does all his on-road training in race flats) .

A friend of mine who runs for N. Ireland, is doing a PhD about running shoes and the stresses that they impose; he is certain that it is the way forward. Mind you, he is being sponsored by the Vibram 5 fingers company, so he would, wouldn't he ?

I actually did 10k in training today, in minimalist running shoes - landing primarily on the forefoot . . . not so easy going downhill, though. I'm a big fan of it. After 30 years of running, this is a 'fad' that actually seems to work for me.

I naturally run mid-foot, and don't have any issues with running as such; it was the years of judo and soccer that did my knees and from which they are slowly recovering.

I did judo for quite a few years . . . my knees are fine, but I'm certain that it affected my ankles. Over the 30 years I've been running, those fellow runners with the worst injuries, have always come from a soccer background.

 

[pubrunner]

+1
I have very tight hamstrings. .

Most runners have very tight hamstrings; it ain't necessarily a bad thing. It is believed that over-flexibility in distance runners, can lead to an inefficient stride pattern.

 

[pubrunner]

Lochaber Marathon yesterday - my first. 3 hours 27 minutes. Quite pleased with that. My legs were very sore yesterday. They are quite stiff now, especially one knee, but not as bad as I thought they would be!

That's a great time - well done !

Be warned though, for many people, the second marathon is harder than the first - 'cos they know what it will be like.

It will hurt after a marathon - especially things such as walking upstairs. I find that beer and wine help the recovery process.

 

[BrumJim]

Just did a parkrun yesterday in Durham - really good atmosphere
5k in under 26 minutes.
Might do it every Sat morning as it left me with enough energy for a slow 7 miles today (trying to master plodding at 10 minute mile pace for a marathon (not yet entered))
Has anyone tried them?

Yes - regular parkrunning here in Birmingham. Too regular. Trying to get back to cycling more.

 

[pubrunner]

I've now adopted this Chi-running form, mid-foot strike and flatter, less supportive and minimal shoes (e.g. Saucony Kinvara, Nike Free Run 2) and I'm completely injury free. It's taken over a year of slow progression to a new technique and lots of additional work on core and flexibility (and lots of use of the foam roller to stretch them), but a combination of all these factors has really worked for me.
.

I'm pleased to read of your success - I'm trying exactly the same approach myself.

The best and most minimalist shoes that I've used, are actually a few pairs of beach (aqua) shoes. They cost approx. £10 a pair and have soles that resist stones/thorns etc. There seems to be little difference from using a pair of beach shoes or road racers and I find that I prefer drawstrings to laces. I got the idea from a barefoot running forum - quite a few said that they use them.

http://www.barefootrunner.com/reviews/review-wateraqua-shoes/

http://runningtrainingplan.com/runningpress/2009/15th-august-—-aqua-shoe-test-barefoot-run-6/

This is a very interesting article . . .

http://www.podiatrytoday.com/tackling-10-myths-barefoot-running

 

[Flying_Monkey]

Ran my 10.5km circuit tonight at 90%... feeling pretty good all round right now. I have a half-marathon at the end of the month, and I'll try to do the full distance once more before the race itself, probably this Thursday, and then it's tapering time...

 

[pubrunner]

I have a half-marathon at the end of the month...

Considering that you did a sub-40 min 10k, if the course is reasonably fast ( & weather is okay ), I wouldn't be surprised if you manage to get under 90 minutes.

I used to find that a 39 minute 10k, would lead to about 67 minutes for 10 miles and just under 90 for a half. IMO, it is best to start a half, fairly cautiously; perhaps 7 minutes each mile, for the first 3 or 4 miles - 'keeping a lid on it'.

Probably teaching my Grandmother how to suck eggs again . . .

Keep us posted on how you do; I find it most inspiring, to read how others are making progress. Have actually started training again . . . . . . . I'd love to get under 40 minutes for 10K, 70 minutes for 10 miles & 90 minutes for a half.

 

[Pottsy]

I'm pleased to read of your success - I'm trying exactly the same approach myself.

The best and most minimalist shoes that I've used, are actually a few pairs of beach (aqua) shoes. They cost approx. £10 a pair and have soles that resist stones/thorns etc. There seems to be little difference from using a pair of beach shoes or road racers and I find that I prefer drawstrings to laces. I got the idea from a barefoot running forum - quite a few said that they use them.

http://www.barefootrunner.com/reviews/review-wateraqua-shoes/

http://runningtrainingplan.com/runningpress/2009/15th-august-—-aqua-shoe-test-barefoot-run-6/

This is a very interesting article . . .

http://www.podiatrytoday.com/tackling-10-myths-barefoot-running

I'm trying not to go too minimal to start, slowly progressing in that direction. It does have the feeling of a fad but I think the concepts are correct, people have to progress slowly though. I cringe at the thought of a heavy and unfit jogger buying some Vibram 5 fingers and setting off on a 10 mile first run on concrete

So I'm going more minimalist than barefoot - the Kinvaras are excellent, still some good cushioning, but a little narrow toe box for me. The Nike Free Run 2 are my current favourites, though it is with some reluctance as I have an aversion to Nike and their cheesy advertising.

Thanks for the article, it looks good - I'll read it later.

I'm also with pubrunner in that you should certainly be looking at sub 1:35 for the half Flying_Monkey. If you have a good day then you might break the magic 90 minutes - best of luck.

 

[007fair]

Thank you.
The only other race I've entered is Lochore Meadows Sprint Tri in June. I want to have a bit of a break from running as my legs have suffered a bit in the run-up to the marathon - I've been managing ITB issues. My plan is to try and fit in some more hillwalking around my boyfriend's preparation for the West Highland Way race in June...

Incidentally I adopted a run:walk startegy - run for 14 minutes, power-walk for 1 minute, repeat. It definitely worked for me.

Interesting ... I ran 1 marathon which I was not quite ready for and broke down at 20 miles Walked for a bit, recovered somewhat, then finished in 4:15
But I felt it was not so much tiredness that made me stop but all over body seizure (!) brought on by the monotonous jogging movement. The minute I started walking (a fast walk probably about the speed I was jogging at that point ) I felt pretty OK and started to recover. I think the walk run thing would have been a good idea. 3:30 is a dream time for me ! congrats.

I'm signed up for lochore too This will be my first Tri and first time in OW ... bit nervious about that swim
I'll see you there - I'll be the one with the frog in his mouth. Fairly easy to spot .

 

[Flying_Monkey]

Considering that you did a sub-40 min 10k, if the course is reasonably fast ( & weather is okay ), I wouldn't be surprised if you manage to get under 90 minutes.

I used to find that a 39 minute 10k, would lead to about 67 minutes for 10 miles and just under 90 for a half. IMO, it is best to start a half, fairly cautiously; perhaps 7 minutes each mile, for the first 3 or 4 miles - 'keeping a lid on it'.

Probably teaching my Grandmother how to suck eggs again . . .

Keep us posted on how you do; I find it most inspiring, to read how others are making progress. Have actually started training again . . . . . . . I'd love to get under 40 minutes for 10K, 70 minutes for 10 miles & 90 minutes for a half.

That's very useful advice, thanks! I do tend to be a consistent pace runner, but with this distance I know from experience I should leave more in the tank. The last 1/2 I did (couple of years ago), I went out way too fast, strained something in my thigh at around 10 miles and had a very unpleasant and slow last section, finishing in 1.46. So I think I will be happy with anything under 1.40. I was in quite poor shape then though, and I think 1.30 would not be impossible now, depending on the conditions on the day.