The Running Thread Vol 2
Discussion
Easy ten then marathon paced five and a cool down for 16m/26km. Pace was good, but heart rate creep during the MP shows a long way to go. Intervals aggravate my shins, so I'll have to do them on a Wattbike to get the redline up a bit. Felt good and strong though, which is great heading in to a rest week.
rastapasta said:
does anyone on here wear calf sleeves during or post their run? I found a pair given to me as prize for entering a mountain marathon a few years back and never wore them> what are the advantages of them? can you wear them around as normal or are they just for show while running?
Only when its REAL cold - as in snow/ice. Much prefer over leggings as you can always whip them off if you have too.webstercivet said:
Thought they were for compression not warmth?
I think they sell them for both.Personally I just wear shorts until my legs get cold, then switch to leggings. I've never got hot in the leggings, because I find there's a fair bit of overlap between the temperatures I wear shorts and leggings in. For me the switchover depends on the type of run: for easy runs it's about 8/9 deg C; whereas for tempo, intervals or a race, about 5.
Totally unscientific of me, but I've noticed that I get a few more aches and pains if I wear shorts when it's too cold. It makes sense, because warmth of muscles does have an impact on their function.
Edited by RobM77 on Tuesday 4th February 09:19
My wife has calf sleeves as she reckons they're a lot easier to get on and off. Reckoned they were well worth it at endure 24 as she could change socks without needing to change the calf sleeves too.
Personally I don't like running in compression socks and though the point was to put them on after a run. In cold weather I love my knee length WackySox
Personally I don't like running in compression socks and though the point was to put them on after a run. In cold weather I love my knee length WackySox
fiatpower said:
I’ve never worn leggings for running, generally just shorts. When’s it’s been minus something I have occasionally used tracksuit bottoms if it’s really windy and cold.
I just don't like baggy stuff. It's especially a pain running some of my trails where it's hard enough not to get caught on bushes wearing close-fitting stuff, trackies would be a liability 
feef said:
I just don't like baggy stuff. It's especially a pain running some of my trails where it's hard enough not to get caught on bushes wearing close-fitting stuff, trackies would be a liability
If you've not already come across them, orienteering gaiters are basically thrornproof(ish) calf sleeves, great for running through vegetation. z4RRSchris said:
I get hardcore DOMS in my calves for 3/4 days after.
Q: how many 5kms do i have to do before this stops!
Make sure you're warming up properly (search on You Tube for routines, which involve easy dynamic movements) and stretching afterwards (again, look on You Tube). Also make sure you're not pushing too hard all the time - from the slowest to the fastest runners, most of their miles will be easy, which for most people is a heart rate of under 150bpm. If you do a fast run, always precede it with some easy running first. The other thing is technique, although even with good technique, if you don't run much some muscle soreness is inevitable for the first few months until your legs adapt.Q: how many 5kms do i have to do before this stops!
RobM77 said:
Make sure you're warming up properly (search on You Tube for routines, which involve easy dynamic movements) and stretching afterwards (again, look on You Tube). Also make sure you're not pushing too hard all the time - from the slowest to the fastest runners, most of their miles will be easy, which for most people is a heart rate of under 150bpm. If you do a fast run, always precede it with some easy running first. The other thing is technique, although even with good technique, if you don't run much some muscle soreness is inevitable for the first few months until your legs adapt.
yeh im just doing a park run and going flat out 190bpm. ill try a proper warm up!
z4RRSchris said:
RobM77 said:
Make sure you're warming up properly (search on You Tube for routines, which involve easy dynamic movements) and stretching afterwards (again, look on You Tube). Also make sure you're not pushing too hard all the time - from the slowest to the fastest runners, most of their miles will be easy, which for most people is a heart rate of under 150bpm. If you do a fast run, always precede it with some easy running first. The other thing is technique, although even with good technique, if you don't run much some muscle soreness is inevitable for the first few months until your legs adapt.
yeh im just doing a park run and going flat out 190bpm. ill try a proper warm up!
Running is all about managing the total load on your body. That load can come from distance or speed, but combining the two is generally kept to a minimum as a proportion of your overall miles. For example, I'm a regular runner running 70-75km a week spread over 6 days; but most of that is run at a conversational easy pace with a heart rate of about 140-145bpm. Like most runners, I do intervals once a week, with the fast bits totalling no more than 5% of my weekly mileage (e.g. 4 x 800m, or 6 x 400m etc), and I do a tempo run (the risky thing for injury), which for me is a comfortably hard pace for 2 or 3 bouts of 3km each, so around 10%-15% of my weekly mileage. Other than very brief 'strides' as I've just done, everything else (80-85% of the 70-75km) is just cruising along slowly. This sort of split applies to nobodies like me doing it for fun as much as it does the pros.
To be kinder to your body, try an easy 5km jog a couple of times a week, and perhaps only really go for it at Parkrun now and then?
I used to suffer muscle pain the day after running, and found the key for me was doing a fast walk for 5 minutes after running. Keep the pace up at something like 7kmh (it should feel frustratingly fast, as if it's more exercise on top of the running you've just done..). That cured DOMS for me. The worst thing to do is to stand around or sit down immediately after running.
webstercivet said:
I used to suffer muscle pain the day after running, and found the key for me was doing a fast walk for 5 minutes after running. Keep the pace up at something like 7kmh (it should feel frustratingly fast, as if it's more exercise on top of the running you've just done..). That cured DOMS for me. The worst thing to do is to stand around or sit down immediately after running.
Always top and tail a fast run with slow pace. If I go to Parkrun for example I jog the 1km to the start line and jog back again afterwards. It's a bit like driving a warm-up and warm-down lap in a car on a trackday.Gassing Station | Sports | Top of Page | What's New | My Stuff