The Running Thread

[Jspesh]

I run a bit at the gym (couple of miles usually) but find it really hard because i'm a smoker. Plus I don't train any where near regularly enough to get any better.

I find it tonnes easier on a treadmill, when running outside I get cramp in my left calf every time

Do you guys stretch before running or after? Anyone 'warm up' for 5mins by jogging slowly then stretch? I've never found any confirmation of which warmup technique is best

[ewenm]

Jspesh said:

I run a bit at the gym (couple of miles usually) but find it really hard because i'm a smoker. Plus I don't train any where near regularly enough to get any better.

I find it tonnes easier on a treadmill, when running outside I get cramp in my left calf every time

Do you guys stretch before running or after? Anyone 'warm up' for 5mins by jogging slowly then stretch? I've never found any confirmation of which warmup technique is best

[can of worms]
As you've found out there are different theories as to whether stretching before exercise is any use whatsoever. One point to get out of the way first is that I'd avoid any stretching BEFORE a gentle warm-up jog - get the muscles a bit warm first.

Here's an article written by my old coach on the subject: www.serpentine.org.uk/pages/advice_frank41.html

I do a dynamic warmup (jog, followed by 50m heel flicks, 50m knee lifts, bounding, strides, etc) before training rather than static stretching and will stretch off any tight muscles AFTER training. When I was injured last year my physio gave me specific stretches to do to alleviate the problem and wanted them done 3 times a day but didn't want me to continue them after I recovered from the injury.

[stimmers]

I try and do two 10k runs a week on the treadmill to aid my other training. I don't know whats wrong with me but i find running outside very very diffiuclt and i can easily manage an Hours running, but my body seems to shut down after an hour and i find it very difficult to keep going.

[EmmaP]

stimmers said:

I try and do two 10k runs a week on the treadmill to aid my other training. I don't know whats wrong with me but i find running outside very very diffiuclt and i can easily manage an Hours running, but my body seems to shut down after an hour and i find it very difficult to keep going.

Could be a psychological block perhaps? Or maybe you just aren't suited to long distance running and 10K is your limit. Do you notice any significant difference in your stamina depending on what you've eaten? I believe that you are advised to get well stocked up with carbs the day befoe a long run. I personally find running on a treadmill tedious - though appreciate the benefits of doing so - and find mileage less of a problem outdoors.

[stimmers]

EmmaP said:

stimmers said:

I try and do two 10k runs a week on the treadmill to aid my other training. I don't know whats wrong with me but i find running outside very very diffiuclt and i can easily manage an Hours running, but my body seems to shut down after an hour and i find it very difficult to keep going.

Could be a psychological block perhaps? Or maybe you just aren't suited to long distance running and 10K is your limit. Do you notice any significant difference in your stamina depending on what you've eaten? I believe that you are advised to get well stocked up with carbs the day befoe a long run. I personally find running on a treadmill tedious - though appreciate the benefits of doing so - and find mileage less of a problem outdoors.

I don't know what it is, i can easily do 1 hour at 11kmh and then i get to about 1hr 10 and im totally gone and find it very hard to continue.

[EmmaP]

That's a decent pace for that distance. Not sure really what to suggest other than reducing your pace and seeing if that helps. Maybe try incorporating speed training into your training schedule. Not an expert and do not know your history so reluctant to suggest a suitable regime. 'Runners World' always has plenty of good advice, so might be worth taking a look at their articles. Alternatively a PT at your gym should be able to advise and treadmills usually have a programme designed for speed training.

[stimmers]

EmmaP said:

That's a decent pace for that distance. Not sure really what to suggest other than reducing your pace and seeing if that helps. Maybe try incorporating speed training into your training schedule. Not an expert and do not know your history so reluctant to suggest a suitable regime. 'Runners World' always has plenty of good advice, so might be worth taking a look at their articles. Alternatively a PT at your gym should be able to advise and treadmills usually have a programme designed for speed training.

Emma,

im not really a 'runner' i do it purely for fitness and the occasional 10k for charity. I play rugby once a week, football once a week (5 aside for 60 mins), I do kickboxing twice a week and i have a friend who is a PT who trains me for free for two 1 hour sessions per week too. I find it hard to run slower than 10kmh and can't go really go faster than 11.5km. She seems to think i have found my level for speed, but that to go further, maybe i need to do some resistance training. I don't do any running/rowing etc in my sessions with her as i do that in my own time.

Edited by stimmers on Thursday 11th October 17:30

Edited by stimmers on Thursday 11th October 17:31

[EmmaP]

Resistance training will certainly help. You certainly sound like you're pretty fit from all that. Why do you want to run further than 10K? Are you planning on doing a half or full marathon in the future? If not, I'd stick with 10K as that is a good distance in my book.

[stimmers]

EmmaP said:

Resistance training will certainly help. You certainly sound like you're pretty fit from all that. Why do you want to run further than 10K? Are you planning on doing a half or full marathon in the future? If not, I'd stick with 10K as that is a good distance in my book.

No plans for marathons , unless a its a charity event. Don't think i suit marathons, but there is no need to run further than 10k, until i realise i struggled at it and now it does matter, for some reason.

Ah well

(i drink a lot of beer and like eating out so have to do loads of exercise)

[johnnywb]

Stimmers, i know you're local to me, do you mind me asking which gym you use? I really need to sort one out, or do you use one nearer to where you work?

[EmmaP]

stimmers said:

No plans for marathons , unless a its a charity event. Don't think i suit marathons, but there is no need to run further than 10k, until i realise i struggled at it and now it does matter, for some reason. )

I understand where you are coming from. I took up running three years ago because I wanted to do a marathon, but having been plagued by injury I have yet to do a half marathon. Really would like to do Robin Hood next year but think that, like you, 10K is my limit. I used to be in a running club and some of the short distance runners though that I might actually be better suited to shorter races, such as 1 mile or 3 x 1 mile relays.

Having had about five months off running I soon came to realise that I could no longer drink like a fish or eat like a horse. Oh well!

[stimmers]

johnnywb said:

Stimmers, i know you're local to me, do you mind me asking which gym you use? I really need to sort one out, or do you use one nearer to where you work?

I use Virgin Active in Wandsworth. Pay about £55 per month for full up membership. Its not that flashy, like Esporta, but its got everything you need. Pool, Spa, Sauna, Steam Room, massive gym with all the latest equipment, internet cafe, loads of good classes which are free with membership, 2 hours free parking and the best thing is that the people who work there are great.

I know Esporta is about £80 - £85 per month for full up membership but it deff aint worth £30 more per month than Virgin. Virgin just bought Holmes Place, which means as a Virgin member you can use any other Virgin gym anywhere in the country for no added cost, which for me is superb.

[king_rat]

Good Luck to anyone racing this weekend. I have a half marathon on Sunday.

I also take part in cross country, and do the local cross country series. I also got injured on the first XC of the season last year. Hoping to do more this year, I loved the ones I managed to do. It is meant to be good training for the legs as well.

[ewenm]

Well, first XC race of the season for me went OK yesterday. I did the Gwent League ( www.gwent-league.org.uk ) in Swansea and came 34th. With my current lack of fitness I was quite pleased with that over 10.4km although it's a long way off my best result in the league (2nd a few years ago). My coach was fairly plesaed with it too although also keen for me to improve. The course was around a park with one big climb and a bit of mud round the lower sections but nothing too bad.

Overall - encouraging but still lots of work to be done.

Hope everyone else's races this weekend have gone OK.

[The jiffle king]

Had a disappointing weekend. Ran Bushy Park Time Trial and only did 18.09 which was not where I wanted to be. Finished 8th, but going to have a 3-4 weeks of steady running until x country. Also ran cabbage patch with the wife and she went to a 2 min PB.

T-J-K

[996 sps]

Jspesh said:

I run a bit at the gym (couple of miles usually) but find it really hard because i'm a smoker. Plus I don't train any where near regularly enough to get any better.

I find it tonnes easier on a treadmill, when running outside I get cramp in my left calf every time

Do you guys stretch before running or after? Anyone 'warm up' for 5mins by jogging slowly then stretch? I've never found any confirmation of which warmup technique is best

I know the Australians don't believe in flexibilty/stretching but more into the mobility, i.e heel flicks etc, over here we tend to teach flexibilty and incorporate into our warm ups, different for gymnasts they do PNF and ballistic stretching specific for their needs. As for using a treadmill ensure you have at least 1 degree of incline as the hamstrings don't get used properly as per running outside, if you get cramp in your left calf when running outside then see a physio as bio mechanically they will be an issue there, could be something as simple as new insoles or trainers.

[Yugguy]

These days I run about 28 miles a week, 4 lots of 7, and I start off, run for about 3 or 4 mins, then stop and do a light stretch. I do a bigger, longer stretch when I finish my run.

[king_rat]

I had a fairly good half marathon almost 2 weeks ago. A 4 minute PB, but still wish I was faster!! I was still pleased with this though. I have a 10K on Sunday, which should be good and am aiming for a PB there if my legs have it after the half.
I am hoping to get to Bushy Park next saturday, getting a lift with a friend. Or at least I hope so. I have not raced a 5K for a long time.

It is getting cold now, and I have had to dig out the long sleeved tops!

[The jiffle king]

king_rat said:

I had a fairly good half marathon almost 2 weeks ago. A 4 minute PB, but still wish I was faster!! I was still pleased with this though. I have a 10K on Sunday, which should be good and am aiming for a PB there if my legs have it after the half.
I am hoping to get to Bushy Park next saturday, getting a lift with a friend. Or at least I hope so. I have not raced a 5K for a long time.

It is getting cold now, and I have had to dig out the long sleeved tops!

Emjoy Bushy Park, it's a great race and very friendly. As long as you're not in the lead (15min 5k time) then you can just follow the person in front.

T-J-K

[king_rat]

TJK There is no way on this planet I will be first... last maybe, but not first. I only have a 31 minute 5K PB. Saying that, I am trying hard to speed up and have recently started interval training.

Looking forward to the start of the cross country season as well, starts next weekend for me.