Running questions

[garycat]

I'm currently on week 8 of the C25K program and did my first 28 minute non-stop run last week. It was along a canal tow path so no hills, but I'm proud of myself all the same.

I have a few questions for the experienced runners...

1. Running on a treadmill at the gym seems to be much easier than outside, is there an incline setting I should use to mimic outside running?

2. How do you deal with excited dogs chasing you? Ignore them? Kick them? Give their owners a bking?

3. How do you deal with the boredom? I listen to podcasts & music, I change my route but it gets a bit tedious.

[ewenm]

1% gradient minimum on treadmill but try to run outside as much as possible.
I stop and shout at dogs chasing me.
Vary the route and surfaces although I find running allows me to clear my head so it's not boring anyway.

Also, come and join us on The Running Thread

[HootersGsy]

I don't understand this boredom thing. I always have plenty to think about when running, what I'm going to be doing at work that day, how to solve a problem with the car/bike, plan the next DIY project and sometimes I even focus on breathing and not collapsing in a sweaty mess at the side of the road!

[anonymous-user]

1. 1% gradient as ewen says, but outside is so much better!

2. Stop and glare at the owners, try and think up of some sarcastic response when they respond with the usual 'he's just playing' but think of one when you're just out of sight.

3. Hopefully it'll be easier to get out in the country now it's lighter. I normally put music in, I find a good album is the best-Odesza are my current pick of running music.

[bint]

Run with other people. I can count on one hand the number of times I've run on my own I hate it that much. I have a group of 4 friends I can run with, there's usually at least 1 available.

I haven't run on a treadmill for years, I'm guessing it's easier as there is a certain amount of give in it compared to a Tarmac surface.

[chonok]

Am I the only one who finds it more difficult on the treadmill??

I listen to ipod, but don't really get bored anyway.

I find its the only time of the day that I have a good hour or so to relax my mind and i start to think about all sorts of random things I actually think it goes quite quickly.

[ExV8]

Dogs, stop and wait for the owners to take control. Not many chase.

Outside I find easier. Get a heart rate monitor/gps watch as that will take your mind off things by checking your stats. Mine remins me of key distances, 2000km was a nice one.

[evo4a]

So what if you find it easier on a treadmill, running is running. I do 50% of my running on a treadmill, effort wise I find it the same as the road, just tougher surfaces to deal with on a road.
Use your times to keep you going and reduce boredom, I started off about 3 years ago, took me 3 months to run a 5k non stop in 37mins, pleased as punch, every time I ran quicker I thought that I couldn't improve on that time, I ran a 5k yesterday in 22:32 and am confident I will eventually do at least a 20 something. I'm fitter at 50 than I was as a teenager.
Treadmills are great for pushing you harder.

[jurbie]

Is a treadmill likely to be easier on the joints? I started a C25K ages ago but had to stop after my left knee started to really hurt. I'd like to start again but the thought of my knee flaring up again has put me off from pounding the streets. Would I be better finding a nice grassy field to run around?

[ewenm]

jurbie said:

Is a treadmill likely to be easier on the joints? I started a C25K ages ago but had to stop after my left knee started to really hurt. I'd like to start again but the thought of my knee flaring up again has put me off from pounding the streets. Would I be better finding a nice grassy field to run around?

Treadmill more predictable at least, although a grassy playing field would always be my preference. It may not be the impact of the running but a muscle imbalance that is causing your pain. If you do run a bit and it re-occurs, it would be worth booking an appointment with a decent sports physio who can assess what is actually causing the issue and work out a treatment plan.

Unfortunately due to our sedentary lives, often we have to re-learn how to run effectively and efficiently.

[Halb]

garycat said:

1. Running on a treadmill at the gym seems to be much easier than outside, is there an incline setting I should use to mimic outside running?

2. How do you deal with excited dogs chasing you? Ignore them? Kick them? Give their owners a bking?

3. How do you deal with the boredom? I listen to podcasts & music, I change my route but it gets a bit tedious.

1. 1% incline. Greater if you want tired quads.

2. Ignore dogs.

3. My iphone is full of music and different playlists. I have a few different routes, sometimes I reverse the order. Then there is Parkrun, every Saturday morning.

[Halb]

chonok said:

Am I the only one who finds it more difficult on the treadmill??

I tend to as well.

[Muzzer79]

garycat said:

1. Running on a treadmill at the gym seems to be much easier than outside, is there an incline setting I should use to mimic outside running?

2. How do you deal with excited dogs chasing you? Ignore them? Kick them? Give their owners a bking?

3. How do you deal with the boredom? I listen to podcasts & music, I change my route but it gets a bit tedious.

1. 1-2% is normal. I find it "easier" too, simply due to lack of hills and wind-resistance but outside is way more satisfying

2. Keep running. If the dog runs into your foot, it will naturally get kicked. If you try to hurdle it, you may fall.

3. Running is 'me' time. I use the time to think, to plan, to......well, relax - odd as that sounds.
I have music on, which is a nice distraction, but generally use the time to think.

Occasionally, it is tough and time seems to slow down. Here, I break the run down into more manageable chunks, with 'checkpoints' built in - 15 minutes, 1/3 of the way, 4 miles, half way, 10k, 3/4 of the way, etc, etc.
This gives you a quickly reachable goal quite regularly, which takes focus off the remaining distance/time to go.
This can work with milestones on the road aswell - places, landmarks, turning points, etc, etc.

[FreeLitres]

I've only been running since January. My two top tips for you would be;

1) Sign up for Parkrun. These are organised events that happen all over the country and it is essentially a group timed 5k run. You register on the website then print off our personal barcode and take it with you. When you cross the finish line they scan your code and your time is logged. It gives you something to aim for and seeing your official time come down is very satisfying! The slowest people run about 50 minutes so there is a range of abilities!

2) Get a GPS watch. They are fantastic! I bought the Garmin Forerunner GPS 610 with heartrate monitor and I wear it every time I go out. It's good because it tells you what pace you are running every 1k so you know if your pace is too slow or too fast. When you get home, you plug in a USB dongle to your laptop and it downloads your data. You can see your speed and heart rate during the duration of your run. This is really keeping my interest levels up.

I also bought some proper (but cheap) running clothes from Sports Direct which help no end. My old jog bottoms and cotton Tshirt were horrible as I got all sweaty and clammy. The running clothes are designed to wick moisture away from your skin and feel much better on.

Keep it up!

ETA: Garmin 610 currently £150 at Amazon. http://www.amazon.co.uk/Garmin-Forerunner-Running-...

Edited by FreeLitres on Monday 23 March 18:53

[ascayman]

FreeLitres said:

2) Get a GPS watch. They are fantastic! I bought the Garmin Forerunner GPS 610 with heartrate monitor and I wear it every time I go out. It's good because it tells you what pace you are running every 1k so you know if your pace is too slow or too fast. When you get home, you plug in a USB dongle to your laptop and it downloads your data. You can see your speed and heart rate during the duration of your run. This is really keeping my interest levels up.

I also bought some proper (but cheap) running clothes from Sports Direct which help no end. My old jog bottoms and cotton Tshirt were horrible as I got all sweaty and clammy. The running clothes are designed to wick moisture away from your skin and feel much better on.

Keep it up!

ETA: Garmin 610 currently £150 at Amazon. http://www.amazon.co.uk/Garmin-Forerunner-Running-...

Edited by FreeLitres on Monday 23 March 18:53

The runtastic pro app does all that for a couple of quid it's bloody brilliant.

[FreeLitres]

ascayman said:

The runtastic pro app does all that for a couple of quid it's bloody brilliant.

I tried the Strava smart phone app before I got the watch, but it just didn't work out for me for several reasons.
The phone is a heavy item to have in my jacket pocket slapping against my groin with every stride(!)
Every time I wanted to see my progress I had to fumble around with the phone and type my code to unlock
It randomly stopped recording half way though my longest run
It was my works phone so I didn't want to risk damaging it by getting it wet, etc.

Some people use a phone app but I prefer the watch!

[Halb]

I have used a few different running aps. Strava free is my fave. It tells you pace at 500 metre intervals. It goes in my running bumbag, no problem.
Plus is delivers my calorie expenditure to myfitnesspal, brilliant.

[garycat]

Thanks guys, I'll look into the parkrun thing.

I find treadmill is easier on my 49 year old legs as there is some bounce in the platform and you don't get ankle twisters like dropped kerbs, potholes, cobbles but I agree its much more interesting outside.