Author Topic: Novice running  (Read 7255 times)

Re: Novice running
« Reply #50 on: March 07, 2017, 09:15:47 am »
Does anyone know if a gait analysis also tells you how your foot strikes the ground?  I am trying really hard to run with a mid foot strike but would like some confirmation of that.

Depends on who does it. The gait analysis I had years ago had me running across the room with one footfall on a plate that mapped my foot strike. After doing that 4 or 5 times (after I got used to running naturally over it and not trying to force my foot to land on it or a specific way) I saw the details of the force map, I was naturally mid-foot, which I was happy with.
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Novice running
« Reply #51 on: March 07, 2017, 10:29:45 am »
FWIW I started out running properly for the first time in September 2014. I've been playing 5-a-side football twice a week for 15+ years, and doing regular cycle commuting and Audax but I was far from running fit.

5-a-side football is good for CV fitness, but doesn't really do anything for straight line running. Stop/start/run/jog/walk/spring/walk/run/jog/etc for 60 minutes doesn't prepare you at all for an hour of steady running. In an hour of 5-a-side I'll probably cover 3-4km (depends on the size of the pitch and whether I needed to do my share of being in goal) which is way less than average walking speed overall.

Anyway, I had a gait check at the physio as I had broken my hip when I was only 2 years old and wanted to make sure I wasn't going to do myself damage. The physio also recommended the type of shoes I needed based on arches/pronation/etc and off I went.

He recommended to start off with 2 x 20 minute jogs a week (based on existing fitness from 5-a-side) and build up to 2 x 30 minute jogs adding no more than 10% (duration[1]) a week. When I reached 2 x 30 minute I should switch to 3 x 20 minute, and then maximum 10% increase again until I was running 3 x 1h a week. Speed or distance wasn't a concern at this point (I was doing most of my runs at about 10kph), it was just total duration and mostly done at the easier scale of things to minimise disinterest although I found my speed naturally increasing as I was getting fitter (and losing weight).

Given the 30 minute runs were typically 5k I moved one of my runs to Saturday morning to take in parkrun, and that helped give me a good speed workout and made me push myself faster than I would be able to do running on my own.

Stretching after a run is definitely a must; cyclists are generally very inflexible. Core strength exercises will help avoid many of the back/joint issues that new runners tend to be troubled by.

From there my running has taken off nicely, probably beyond what is relevant for a novice running thread. I'm still too heavy (weight down to 83kg but then back up to 92kg) but I don't seem to be having any problems because of this. Getting my weight down (and keeping it there) needs to be my priority, especially if I want to enjoy my running more and go faster. Extra weight takes its toll progressively more on longer runs.

1. I think my duration increase went something along the lines of: 20, 22, 24, 26, 28, 30, 33, 36, 39, 42, 46, 50, 55, 60.
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Novice running
« Reply #52 on: March 07, 2017, 10:58:22 am »

From there my running has taken off nicely, probably beyond what is relevant for a novice running thread. I'm still too heavy (weight down to 83kg but then back up to 92kg) but I don't seem to be having any problems because of this. Getting my weight down (and keeping it there) needs to be my priority, especially if I want to enjoy my running more and go faster. Extra weight takes its toll progressively more on longer runs.

1. I think my duration increase went something along the lines of: 20, 22, 24, 26, 28, 30, 33, 36, 39, 42, 46, 50, 55, 60.

Are those weekly miles totals or KMs?

What were your 5k times like at 83 and 92kgs?   I'm at 96 kgs currently (down from 120). Be interesting to know how much quicker a further 10kgs would equate to.

Re: Novice running
« Reply #53 on: March 07, 2017, 11:48:00 am »
They were weekly durations (in minutes). That was my interpretation of a maximum 10% weekly increase.

The rest is answered over in the running thread as I don't want to derail this one: https://yacf.co.uk/forum/index.php?topic=58.msg2142939#msg2142939
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Novice running
« Reply #54 on: August 10, 2017, 01:28:09 pm »
I now run for 30 minutes 2 or 3 times a week, and really enjoy it. I might try for more, but I'm actually happy with what I'm doing, and how I'm feeling. I'm also in better shape (or so I'm told).

I do find that my knees feel a bit tender for the first 2 minutes, but then they're fine. Similarly, it takes a few minutes for my lungs/heart to warm up and settle in, such that I sometimes think I'm not going to be able to manage it. But I always do.

I didn't do the triathlon in the end - diary clash with a holiday. But I'm not sure that was ever really my thing. However, it was enjoyable getting fit and I'm going to keep it up.

Thanks again for all the advice.

P.
L'enfer, c'est les autos.

Re: Novice running
« Reply #55 on: August 10, 2017, 10:08:25 pm »
I've just run for the second time this week. That's the first time I've done that in at least 25 years. I used to do a bit of cross country and distance running as a teenager - it was the only sport I enjoyed, riding bikes was mostly pratting about in the woods. I was getting enthusiastic about a 10k in October, but having read this I think I might temper that. A park run feels like a good thing to build up to (from 10 minutes as 5 lots of 2 minutes run, 2 walk) in that sort of time. So thanks for the thread.

Re: Novice running
« Reply #56 on: August 11, 2017, 11:05:07 am »
I've returned to jogging/running, when I thought my running days where over.

Post-hipgraft last year I had persistent pain in my hip joint when walking; not completely unexpected, I have a slightly malformed joint from Perthes and adult arthritis is a given. The graft and muscle severance had affected my gait, I guess that brought on problems in the other hip.

Anyway, that pain went away by itself, so I've tentatively tried jogging again. Just twice a week, but I'm up to 4.5km now and nothing more than slight grumbles from the hip. That's better than I possibly expected. I dream of being able to do distance fell-running, but suspect that will remain a dream.
<i>Marmite slave</i>

Re: Novice running
« Reply #57 on: August 17, 2017, 10:06:14 pm »
Just seen this thread and I'm disappointed. I'd hoped it might be related to nun-runnnig and was looking forward to a steamy, Latin-American adventure story, Joseph Conrad for kids type of thing.

citoyen

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Re: Novice running
« Reply #58 on: August 18, 2017, 09:38:43 am »
Just seen this thread and I'm disappointed. I'd hoped it might be related to nun-runnnig and was looking forward to a steamy, Latin-American adventure story, Joseph Conrad for kids type of thing.

I'm sure specialist websites already exist* for that kind of thing but I'm not going to google them for you.


*rule 34

Re: Novice running
« Reply #59 on: August 18, 2017, 10:06:43 am »
I've rediscovered running this week by sheer chance. I've been doing a fair bit of walking (14 miles a day of Dorset coast path) and one day, after about 4 miles, I decided to break into a jog in my walking boots. I loved It, and felt none of the usual tightness I feel if breaking into a run for any reason. I think I ran for about 15 minutes, but I could have carried on. Little bit of tightness along the front of my lower legs the next day but that was all.

The lessons were twofold, the 4 mile walk warm up really helped, and trail running is for me, road running is not. I'm enthused, especially given where I live and the opportunity it offer for off-road. I've ordered a pair of trail shoes and I cant wait to get home and get the map out.

Did another run a few days later on a different stretch of coast path, 30 minutes this time and in trainers. 4 miles walk warm up again. Brilliant.

Re: Novice running
« Reply #60 on: August 18, 2017, 01:19:09 pm »
Just seen this thread and I'm disappointed. I'd hoped it might be related to nun-runnnig and was looking forward to a steamy, Latin-American adventure story, Joseph Conrad for kids type of thing.

I'm sure specialist websites already exist* for that kind of thing but I'm not going to google them for you.


*rule 34

 ;)

Re: Novice running
« Reply #61 on: August 25, 2017, 11:06:23 am »
Follow up on my novice running.

Walked 35 miles on Monday and 18 on Tuesday.

My feet are destroyed. Knee pain on rhs, and achilles on left.

You can walk too much.

Re: Novice running
« Reply #62 on: August 25, 2017, 03:47:30 pm »
Follow up on my novice running.

Walked 35 miles on Monday and 18 on Tuesday.

My feet are destroyed. Knee pain on rhs, and achilles on left.

You can walk too much.

You should have run


;)

Re: Novice running
« Reply #63 on: September 11, 2017, 11:23:01 am »
I'm only managing to jog about twice a week, if that. Hard to find the time.

On Sat I was in Edinburgh and slightly at a loose end. York is flat, Edinburgh has a rather lovely hill, so it had to be done. So I very slowly jogged from the hostel to Arthur's Seat and attempted to jog up the steps. That was a bit of a mistake, should have gone the long way round by some path but didn't know the way. Made it halfway up the steps before being reduced to a fast walk.

Still, according to Strava on that 'segment' my time up was just off mid-field for all times recorded, which is a bit surprising given my age, lack of fitness and complete lack of practise at hills!

A bigger surprise, given that I ran back down via a very very steep grassy, dirt track was that I didn't have sore legs the next day. I had expected that I'd have killed my 50-yr-old knees but they are fine.
<i>Marmite slave</i>

Re: Novice running
« Reply #64 on: September 11, 2017, 07:58:17 pm »
Well that was interesting..... I have just been to the Complete Beginners session at my local running club.

After a talk about what we were going to do over the next 14 weeks building up to being able to run for 55 minutes at a time, we did our first session: 8 x 1 mins running with 90 seconds of walking in-between. The idea was to go at the pace which you felt comfortable with and making sure you breathe.... breathing is harder than it looks when running!

Overall, I didn't find the running too difficult although I have a terrible running style which I hope the tutors will help me fix and out of the 19 people there, I was somewhere towards the back speed wise.

Now, an hour later, I have a bit of a cramp in my left calf and my right thigh is a little painful but generally, it was not as difficult as I thought it would be.  The next class is Wednesday and then the tutors suggest that we do another session ourselves on Friday. The tutors seem to have grand plans for us including a 10km run after Christmas..... we will see about that!  :-\

Don't think I will never be a runner: I weigh far too much and am getting old, but improving my overall fitness is my goal, especially after the NHS test showed my heart age to be 70!  :facepalm:
Cats to the left of me, cats to the right of me, cats sitting on my keyboard making far more sense than I do.

Re: Novice running
« Reply #65 on: September 11, 2017, 09:12:03 pm »
It's surprising what you can do.

I'm 52 so my knees - as they keep reminding me - are 104. I remain (stubbornly) 14st. I've been running now since Feb (when I started the couch to 5 k programme). I still haven't done more than 30 minutes, and I have not managed to do 5k yet (4.2 seems to be the average), but I'm relaxed about that. Running for 30 mins twice a week is doing it for me.
L'enfer, c'est les autos.

Re: Novice running
« Reply #66 on: September 21, 2017, 04:39:16 pm »
I started seriously running 5 months ago. Now doing around 15-18 miles a week, running every other day - a really slow 6mi run then a faster 3mi the next time. The rest days are biking or just long walks. I don't know if FetchEveryone.com has been mentioned, but it's a really good running site where you can enter a running log and shoot the breeze with others re running. The benefits beside losing weight and slimming down; I'm just a lot calmer don't argue so much with Mrs H, breathe so much better, sleep like a log, wake earlier and feeling great all day.

Re: Novice running
« Reply #67 on: September 21, 2017, 05:08:21 pm »
I didn't think that I would run again after my accident in 2014 but last year I bought a Garmin Forerunner from Sojournermike (still kidding myself that I would run again).  I have used it as a backup to the Edge 200 on the bars for recording ride data. 

A couple of weeks back one of my friends suddenly decided that he'd like to run.  He;'s in his sixties and claims to have never previously run in his entire life - even as a child!!!

We did our third run today.  We have started with 30 seconds run, 30 walk and targeted a mile.  Our average pace over the distance has dropped from 7 mins 43 secs per kilometre to 7 mins 8 secs in just three sessions.   Next week we're moving to 35 seconds run, 30 seconds walk.   We have two runs a week in the diary as we also cycle twice weekly and he swims twice weekly (I will be walking on his swim days until May for a different challenge).

We're breaking in carefully for differing reasons but I'm already really fired up and have signed up for Parkrun.  I am targeting January 13th 2018 as my inaugural Parkrun and hope to do it in less than 30 minutes.   I think that I might do an extra run session on Saturdays when he has a 'rest' day!!

Having run marathons in my past these are small steps but they are also fun steps.   :thumbsup:

Re: Novice running
« Reply #68 on: September 22, 2017, 03:16:09 am »
I didn't think that I would run again after my accident in 2014 but last year I bought a Garmin Forerunner from Sojournermike (still kidding myself that I would run again).  I have used it as a backup to the Edge 200 on the bars for recording ride data. 

A couple of weeks back one of my friends suddenly decided that he'd like to run.  He;'s in his sixties and claims to have never previously run in his entire life - even as a child!!!

We did our third run today.  We have started with 30 seconds run, 30 walk and targeted a mile.  Our average pace over the distance has dropped from 7 mins 43 secs per kilometre to 7 mins 8 secs in just three sessions.   Next week we're moving to 35 seconds run, 30 seconds walk.   We have two runs a week in the diary as we also cycle twice weekly and he swims twice weekly (I will be walking on his swim days until May for a different challenge).

We're breaking in carefully for differing reasons but I'm already really fired up and have signed up for Parkrun.  I am targeting January 13th 2018 as my inaugural Parkrun and hope to do it in less than 30 minutes.   I think that I might do an extra run session on Saturdays when he has a 'rest' day!!

Having run marathons in my past these are small steps but they are also fun steps.   :thumbsup:

Mike, it may seem odd, but reading this has filled me with joy. I hope you continue to enjoy:)

Re: Novice running
« Reply #69 on: September 22, 2017, 07:22:03 am »
Thanks Mike.   Much appreciated.   :thumbsup:

Re: Novice running
« Reply #70 on: September 22, 2017, 09:59:21 pm »
My 12 year old has just informed that she wants to do park run tomorrow:)

Re: Novice running
« Reply #71 on: September 22, 2017, 10:16:57 pm »
Nice to hear of others' progress. I'm up to 4 lots of 4 mins run and 1 walk now, and enjoying it despite the darkness for evening runs. Have registered on the parkrun site too.


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Re: Novice running
« Reply #72 on: September 23, 2017, 11:58:35 am »
Haven't done parkrun for ages, need to get back into the routine.

Daughter (7) wants to get back in to it but she does Tennis on a Saturday morning so only gets to do parkrun in the holidays (and then we're usually away).
"Yes please" said Squirrel "biscuits are our favourite things."

CrazyEnglishTriathlete

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Re: Novice running
« Reply #73 on: September 24, 2017, 05:06:50 pm »
I started running in November 2011 in my late forties after not having run any distance for close on twenty years.  In 2002 I injured my groin playing indoor cricket and that pretty much stopped even the occasional run.  But I got persuaded back because the office I worked for did the Reading Half Marathon big time.  I follow two golden rules - the first is that I stretch religiously after every run - because if I don't then I have to hobble.  The second is that I only run once a week, which lets all the niggles that I get from running settle down.  I get my aerobic fitness from continuing to cycle c5000 miles a year.  This doesn't appear in any text books on running but most text books on running are about running from scratch, not adapting leg strength and aerobic fitness from 15+ years of Audax.

I built up the distance little by little (and still do so, generally increasing my distance by 10% each week and every 3 - 4 weeks dropping back a bit).

I now run most winters as my cross-training, using trails rather than roads (blessed by having a balanced gait, perhaps from running cross-country in my youth) and hope to continue for a long time.  The next big project is to run the Basingstoke Canal, which is c60km from West Byfleet.
Eddington Numbers 123 (imperial), 168 (metric) 516 (furlongs)  110 (nautical miles)

LEE

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Re: Novice running
« Reply #74 on: September 26, 2017, 05:06:22 pm »
If I see 11st anything on the scales then I may give running a go.  I'm not prepared to subject my joints to 13st impacts every half second or so.

I can't help noticing just home many people wear some sort of knee/ankle support on the Gt North run and the London Marathon. 
Many of the runners, in my mind, seem way too heavy to be running for marathons and half marathons.

Some people say I'm self-obsessed but that's enough about them.