I had to retire from a long distance event after 30+ miles, largely due to discomfort/mild pain around the pointy bones at the top of my thighs - I'm assuming hips. It started after the first fifteen miles of uneven terrain and steep descents and descents. For the next 20 miles it kept coming and going so I was able to hike but even slow running on flat roads became an effort unless it was downhill. Previous physios have suggested strengthening glutes and hips etc - does anyone here know decent weight machines or something else that would make my hips bulletproof? Thanks
Thanks for the info. Interesting about Runna. I had found Hal Higden, so will take a closer look. I also have a friend who is a big runner, so he has shared loads of advice. I think i have about 28 weeks until the event, so whilt i know its plenty of time, i dont want to waste any, so will get a plan sorted and get things going. I am looking forward to it!
New “VaporTrails” arrived today. A lighter and less aggressive outsole than the last version, should be better for the terrain that these are best on.
Previous physios have suggested strengthening glutes and hips etc - does anyone here know decent weight machines or something else that would make my hips bulletproof? Thanks
Clamshells with a resistance band would be an obvious first step along with classic weighted leg exercises like squats and walking lunges building to weighted walking lunges - kettlebells / dumbells in hand. That's what my ninja sports physio suggested anyway. Glute bridges too, start two legged, then progress to single leg and move your foot gradually further away from your backside to increase load on hamstrings, if you want to. Personally I'd seek out a good sports physio / trainer and ask them for a suggested programme. I am very much not one of those 🙂
Asics Novablast are worth a look if you want a really good all rounder. Or Nike Vomero if you want lots of cushioning. Or adidas SL if you want something a bit lower and firmer (or the Evo SL if you want something a bit livelier).
FYI for anyone else looking. SL 2 are cheap on pro direct and I got another 15% off by ordering via the app. £65 inc postage
Anyone else running the Amsterdam marathon this weekend ?
Beachy Head marathon today, what a fantastic route. I love being on the South Downs pretty much any time but today the stars aligned to give us great weather, not too warm or cold, breezy but not ridiculous and considering the last few days of rain surprisingly little standing water
Anyway, I surprised myself by getting round in 4:34, which was a whole hour quicker than my most optimistic prediction. Hopefully a good omen for my goal of sub 4 hours at the Brighton marathon next year.
Sometimes you're the hammer, sometimes you're the nail. And on Saturday, on the rolling roads of Snowdonia, I was very much the nail.
Marathon Eryri is not for the faint hearted even on the best of days. And so being stood on the start line with a dodgy knee, a raging cold and having not run for 3 weeks I was pretty sure I was in for a tough day out. The 5° temperature and hailstorm as I stood waiting for the gun to go were also not good signs.
The first half was lovely and I felt awesome on the first climb, but as I feared, the wheels started to come off at mile 13. I stopped twice and had to have a strong word with myself to keep going, "just get to mile 15", "now just get to mile 20"... At 20 the hail started again, which was made worse as I'd ditched my gloves and a layer of clothing 10 miles earlier. At mile 22 my whole body cramped up and just getting to the finish was the only concern. I have never walked as much in a marathon as I did on Saturday.
And so, after 3 hours and 53 minutes, approximately 40 minutes later than I'd hoped, I limped across the finish line, frozen cold and unable to feel my hands.
Marathon Eryri, you are a cruel beast. Same again next year?
Fair play, that is still a very respectable time, envious I would say 👏
Chapeaux marathon runners, don't know how you do it!
Meall a Bhuachaille hill race on Saturday there - unfortunately a truncated course as the wind chill on the ridge was deemed too cold, but still a class race. Swithered over starting with my jacket on, but decided to start with it and see how it went. At no point during the race did I feel like taking it off, especially when the horizontal snow came on higher up! Think I'm beginning to improve on the descents, only lost a couple of places - guess I just need to keep working at it and trust my shoes.
Tinto hill race this coming weekend, then that might be it for the year.
unfortunately a truncated course as the wind chill on the ridge was deemed too cold
I was running the 15 mile Illuminator at Aboyne on Saturday evening and we were informed that the race might have to be cut short due to the freezing rain (it was almost blizzard-like heading across the Lecht en route). Fortunately, we were allowed to run the whole course. The course was amzingly dry, especially compared to the conditions I experienced in the aftermath of Storm Babet in 2023.
No more events for me this year, though I've already signed up for two in 2026.
Just wondering if anyone has any links to a decent leg strengthening routine for runners? I have tried to put something together myself, but get overwhelmed with all the potential exercises & not sure what the best combination would be.
For background - I had a persistent problem with my ITbands that I seem to have got on top of in the last few years.
But, in the last year or two, every time I try to train towards a particular goal & up the intensity/mileage I get some kind of injury.
Training for a half-marathon a couple of years ago, I strained my hip flexors and had to do a round of physio to sort that. I was supposed to be doing a half-marathon this October and training was going well, but I then developed sore achilles tendons/heels which still isn't fully resolved. I've never had achilles problems before so this was a bit of a strange one.
I backed right off the mileage & intensity for over 2 months, saw a physio and have been doing a combo of calf-raises & stretching to try to sort out. It's still not right though.
And more recently I decided to drop my mileage down and aim for 5/10km events instead. Now though, just when I felt I was making good progress I have experienced a new pain/injury I've never had before. It's below my knee towards the inside of my shin bone & from a bit of Googling I have done, it seems most likely to be pes anserine bursitis.
I don't really do any supplementary strength work which I know is a real failing. The only time I really do anything is when recuperating from an injury. So - any routines or tips would be greatly appreciated.
I am aiming to get in touch with a physio this week to try & get on top of all of this.
@stumpy01, dare I say to ask ChatGPT? Give it a break down of your issues, what your goals are and how often you'll do some strength work and it'll put something together for you. Or just ask your physio.
As a start point, weighted calf raises and lowers, Bulgarian split squats, kettle bell swings and kettlebell single leg deadlift's would be a good place to start. Some glute work like clamshells may also be worth looking at.
@stumpy01 It might be worth listening to this podcast, they chat about strength training for runners and give decent examples of exercises to try.
https://open.spotify.com/episode/26nA3HXBfGKmfEtOuflUSs?si=RvT49FcsTLmLmo2IlIVXxA
what is everyone using to light the way on these dark evenings? I am looking at doing a few trail runs to mix things up, but need a decent torch (i assume head), whats decent?
Thanks lunge & notmyrealname.
I did consider chatGPT, but I recently used it with a colleague to suggest a new training plan & I fear it is this that has got me into the predicament I am in 😁
Maybe I'll give it a go, although am currently also looking for local physios.
I'll give that podcast a listen for sure 👍
v7fmp - I use a Decathlon chest mounted light. It's good, but depending on pace it does tend to sway about. Some people hate this, some people don't mind it. For me, it is fine.
I reckon with a basic headtorch it would be even better as the swaying would be less noticeable, but I've never tried a headtorch for running.
what is everyone using to light the way on these dark evenings? I am looking at doing a few trail runs to mix things up, but need a decent torch (i assume head), whats decent?
I have been using Alpkit Quark for years now. Very good head torch, three different light modes. And an additional two red light modes which I never use.
I think mine is an Alpkit Quark too, it's fine, works great. There may well be better (lighter, brighter, cheaper) options around now as I know mine is a few years old.
I have an Alpkit Prism, I think. Plenty bright enough but if I was buying again I'd probably get something lighter. It's fine for my occasional half-hour potters though.
For Strength, the podcast above is great for ideas. I do strength one day a week - it really helps manage my Arthritis in my hip.
all exercises 3 x 5 reps - Heavy weights, week after take up to 3 x 6, then 3x7, then up weight by 10KG - as per the above podcast, small weight x lots of reps is no good for runners....
Good mornings
Deadlift
Back Squat
Back Lunge
Calve Raises
Leg Press
Then i do some core (which I hate)
all exercises 3 x 5 reps - Heavy weights, week after take up to 3 x 6, then 3x7, then up weight by 10KG - as per the above podcast, small weight x lots of reps is no good for runners....
Hmmm, so bodyweight exercises are no good? That seems to go against most of the info I have seen online so far.
I am not a member of a gym & was hoping I would be able to do mainly bodyweight exercises or possibly something with some kettle bells thrown in.
Hmmm, so bodyweight exercises are no good? That seems to go against most of the info I have seen online so far.
Yep, me too. Lots of bodyweight exercises are available specifically aimed at runners.
@stumpy01, for body weight work try:
Calf raises and lowers on a step so you get the maximum amount of movement. So a variety of speeds, some as slow as 15 secs each way, some a bit more explosive. 3 x 10 reps. Do these with a bent and a straight knee and 1 leg at a time.
Knee drops (probably not the right name so I'll describe). Stand sideways on a step with 1 foot overhanging. Drop you knee so the overhanging foot touches the step below. Aim for the heel of the foot to hit to step in line with the toe of the foot that's not moving. Again, 3 x 10 reps, add weight if you have it (can be anything, I've used bags of dry dog food in the past).
Clam shells. Lie on your side, knees at 90 degrees and feet together. Ideally put a resistance band around your knees. Lift the top knee upwards against the resistance of the band. It should work your glutes. 3 x 10, if it feels easier get a stronger resistance band.
Lateral leg raises. Again, lie on your side this time with legs straight. keep the upper leg straight and raise it up, again using a resistance band if you have one. 3x10.
Step ups. Ideally find a box that's higher than the step of a normal step on some stairs, but if stairs are all you have then fine. Step up on to the box/step and drive the other knee upwards, contracting the calf muscle on the standing leg as you do so. This should be quite an explosive movement. At the top of the movement slowly relax the calf so you drop back down in a controlled manner. 3x10, and again, add some weight if you want.
Do those as a start, the only thing you'll perhaps need to get hold of is some resistance bands that are dirty cheap and a generally useful thing to have in the house anyway.
If you want to gain strength (muscles and connective tissues), particularly in the legs (which are already a comparatively strong group of muscles) then you will need to use some weights. That is because in order to provide a novel stimulus to the muscles, you need to comfortably exceed the loads that they are used to. Sprints, hill intervals and cycling etc are already providing a very good stimulus, but you need to go beyond that if you want to see an improvement.
I would recommend keeping it simple and doing squats, deadlifts and lunges. 3 or 4 sets of 8 reps. Squats and deadlifts take some time to master, but they work everything, so are well worth doing. You could use a couple of kettlebells, but the problem is that you've probably already got decent strength in your legs, and you will find that once you have the techniques sorted then you will quite rapidly outgrow them. Lifting your own body weight for squat and deadlift are very much achievable after a few months of training - but you can't do that progression with kettlebells. Even holding a 20kg kettlebell for a something like a goblet squat is really quite uncomfortable. Nothing beats going to the gym once a week and using the squat rack. My legs are certainly in an infinitely better state for it. I've not actually had a single running injury since I started regularly going to the gym.
for body weight work try:
Thanks Lunge - I have these in my list from the shit-ton of exercises I found yesterday.
I have been doing calf-raises and do tend to vary the speed/reps of them.
I have previously done the lateral leg raises & the knee drops (like a one-legged squat off a step), but I have always tended to do these kind of things in isolation rather than as a group of exercises.
I do have resistance bands from when I was doing hip-flexor exercises previously.
Jamz - I get the logic behind it, although currently struggling to fit in time to do a session at home so I am not sure if I could make it to the gym. I am sure I can if I really put my mind to it. It would probably be only once a week though. I suppose PureGym is quite good value but I don't wanna be spending £50/month for a once a week session.
Definitely food for thought though.
I have booked a physio appointment for the 5th Dec so will see what comes out of that. Will try to remember to update.
I have previously done the lateral leg raises & the knee drops (like a one-legged squat off a step), but I have always tended to do these kind of things in isolation rather than as a group of exercises.
Textbook work for a runner!
I have a small set of "self maintenance" exercises that I can do in about 10 mins that I aim to do every day, which realistically is 4 or 5 days out of 7.
I’ve just signed up for the Pagan Trails half marathon Dartmoor 24/01/26.
Had a place this year, but couldn’t take part due to terrible back pain. After seeing an osteopath I’m feeling strong again and fitter than Ive felt in several years.
Despite cycling and trail running for years, I was surprised to discover that the cause of my back pain was weak glutes.
Clamshell and lateral leg raises have sorted this weakness and improved my running and cycling.
Really looking forward to the 2400 feet of elevation on Dartmoor in midwinter 👍
If anyone fancies something a little different I can recommend the Kopa Bizkaia. 6 races across the year all near to Bilbao. All 20k ish and properly challenging. I did Ispaster in December - 'only' 17k but 800m of climbing. Full marked trails, feed stations, and a gift. 20euro a race. All have a very friendly vibe and are 99% locals. The April one would be the easiest to get to from Bilbao (you will need a car as they are all in villages up in the hills). I'm doing Morga in March and will be staying just outside Gernika. 
I'll be up in the Basque country to do the Domusa Teknik in May.
Oh that does look quite the run.
How is everyone’s winter running going?
Back end of last year I discovered the sub-threshold training approach known as “Norwegian Singles” (single as opposed to double sessions in a day that elites would do, that is) and it’s going rather well for me. After a very slack couple of years due mostly to CBA I am posting some semi-respectable parkrun and 10k times, not quite comparable to what I used to be capable of but not far off in WAVA terms which is a better way to measure progress given I’m now late 50s.
And as a bonus is it’s a lot less demanding than the marathon plans I used to plough through each winter.
Main idea of Norwegian Singles is do the quality at a sub-threshold pace (half marathon pace maybe) making it more sustainable than the threshold work I used to aim for (which often me feeling a bit battered). I can do a reliable 2 sessions a week (most people do 3 but mostly they are younger!) and not feel it’s a struggle.
I'm enjoying my very casual once or twice a week 6km run around the village, on and off-road and reasonably hilly.
That being said, I'm finding it hard to break through a 'plateau' of being unable to run the whole thing, I'm very gradually pushing how far I can go until I feel the need to stop for a breather, after which I stop once every 2-3 minutes I guess. This usually coincides with the long gradual climb in the middle of the run.
I've no interest in pushing pace right now so I'm hoping I can just keep chipping away. Any tips to break through and run 'no stops'?
Maybe run slower. Being able to just tap along without it being a struggle is a skill that develops over time.
Other than that, also having a fixed schedule of 5 mins on, 1 walk (or whatever) and then just stretch it out it gradually to 6/1, 8/1 etc. it’s good to do these things very gradually, much better than trying too much and getting discouraged or injured.
If a hill is steep enough though, there’s really no shame in walking it. Most of the local fell races have most of the field walking part of the way, and that’s when racing!
Hello. I don’t know what pace you are running, but most people run too fast when starting. As the captain said, slow the pace maybe. Also, try to do 6x20 or 4x30 hill strides once a week. 80% effort, hill about 6%, smooth and controlled. Works wonders for leg speed and steadily building a top end without too much stress.
Proper speed sessions are good, but careful of injury.
And it’s true, lots of us walk up the big hills.
It's a very different year for me this year. After 5 years of 3000 miles+ and at least 2 marathons, a knee issue means I just can't cope with the volume anymore. So after feeling rather down about things, I've now embraced it and am looking forward to a year of 10k's (and maybe a marathon at the end if I can build the knee back up). It's been really nice doing shorter, faster work rather than bulk mileage.
Anyone doing the Fellsman in April? I’ll be there for my first attempt.
So after feeling rather down about things, I've now embraced it and am looking forward to a year of 10k's (and maybe a marathon at the end if I can build the knee back up). It's been really nice doing shorter, faster work rather than bulk mileage.
I don't have the time to do long runs any more, and I never really enjoyed them that much anyway, so this is where I'm at. 10k is great - back home in an hour, can work on pace more easily, and the races are good craic, rather than a war of attrition.
I don't have the time to do long runs any more, and I never really enjoyed them that much anyway, so this is where I'm at. 10k is great - back home in an hour, can work on pace more easily, and the races are good craic, rather than a war of attrition.
Long runs were/are my social time, 2 or 3 hours talking rubbish with friends, so I do miss them. I try to go out for 10 mile not 20 so I still get my fix!
I've always found 10k's a disgusting distance, I've argued with some that a fast 10k is harder than a marathon, but I accept that view places me in the minority... Still looking forward to thrashing myself over the distance this year though!
I'd decided to enter the 7 valleys but when I went to sign up it had sold out so decided to YOLO into the 13 valleys instead but that was also full - in fairness that one's probably for the best tbh.
I've started looking at the Lakes in a Day but logistically it looks a bit of a ball-ache so will probably skip that. I could do the 5 valleys again and aim for a better time but I've no real motivation for that so who knows?
I don't have the time to do long runs any more, and I never really enjoyed them that much anyway, so this is where I'm at. 10k is great - back home in an hour, can work on pace more easily, and the races are good craic, rather than a war of attrition.
Long runs were/are my social time, 2 or 3 hours talking rubbish with friends, so I do miss them. I try to go out for 10 mile not 20 so I still get my fix!
I've always found 10k's a disgusting distance, I've argued with some that a fast 10k is harder than a marathon, but I accept that view places me in the minority... Still looking forward to thrashing myself over the distance this year though!
10k is indeed disgusting. It’s about how long you can hold your hand in the fire. Stacked 5k effort really. Did a local one in Feb, performed decently but I was 3 seconds off my target! Mostly agony. I don’t do them often. Prefer the long stuff, but a fast parkrun is over quickly.
I've always found 10k's a disgusting distance,
😆 Love it!
I've stalled on my 10k progression: hungover, done in, full of energy, buzzing, my usual 11k loop takes 62 minutes - about 5.30min k's, over a real mix of terrain (3k dead flat concrete; 1k absolute scrambling up a hill; farm tracks etc). It translates into a 50 min 10k trail race, but I need to change up my training to break through that 5.30 average pace.
Question for those who know: I figure hill reps may help a bit, but should I be thinking more of improving my 'scrambling uphill' pace, or my flat pace?
My training for the Brighton marathon is thankfully getting to the point where I'll soon start tapering to race day, I've done a couple of preparation races over the last couple of weeks, the Tunbridge Wells half marathon which is very hilly and I still managed to set a PB, and then the Kingston Brek-fest run 20 miler this weekend just gone, also went well taking 10 minutes off my time from last year. Unfortunately I am suffering with sore hamstrings and glutes so having an easier week this week and hoping I can still get one more 20+ mile run in before starting my taper.
Anyone doing the Fellsman in April? I’ll be there for my first attempt.
Not the Fellsman but the Dart as an intro (the 'half' version) in April. If that goes well it might be the full Fellsman next year.
It is the Haworth Hobble on Saturday (which includes a trip around the edge of Todmorden and back up to Stoodley Pike; Looking forward to that !)
Racing at any distance is disgusting 😂
I did my first (and last) half marathon event on Sunday. My conclusion is that at least 10km is over sooner and they're easier to pace on account of that. Setting off on a HM at target pace and knowing you have to sustain that for another 1h50m or so, I found a bit of a downer.
My only other event this year is Race to the Base and I'm treating that as a fun day out (there's now 19 of us from the club signed up).
signed up for the full dramathon this year for something different - wont be a race for me.
been a couple years since I've done a running event regular park running excepted.
5k is horrible as it's basically a flat out effort, there's no pacing, you just go out and hold on.
10k is worse as you feel like you should be able to do it at a pace not much slower than 5k pace. So it's twice as much pain.
A half feel like you can have some control in the pace, the pain is there but it builds slowly.
A marathon is an eating contest and a battle of attrition. If you fuel and pace right then it's OK. If you don't it's an absolute nightmare.
i am at the halfway point of my Southampton Marathon training. Runs are starting to get long! 23km last sunday, 26km this sunday, then a few more weeks at longer again.
Its going well though. And i have the London Landmarks half a month before (start of april).
Very much enjoying it, although it means i havent ridden my bike for a couple of months and i am starting to miss it.
lunge, that's sort of where I was a couple of years ago (Jan 2024), a slightly uncomfortable knee wasn't the only issue but it was the final straw that convinced me to give up on the marathoning for a while. After 18 months of light jogging I've started building quite gently and it's ok so far.
I have a vague ambition of returning to the marathon in a few years - sub3h aged 60 would be a nice target - but I'd rather be enjoying parkruns and 10ks for another 10 years (hopefully more) than try to train hard for another marathon and have to give up completely.
I’m doing an Ultra (50km) in October. Started running properly around October last year. Have done a half marathon in 1:37 just before Xmas (just running the distance on local roads) and a 5k in 20:31. I’m 42.
last year I did the Leadville 100 MTB. So my stretch goal in a few years is to go back and do the 100 mile run. Shorter term is the ultra in October and maybe look at a Bob Graham round in 2027. It all depends on whether the body can hold up to it though. We will see.
I needed a new challenge away from the bike. At the moment I’m doing bike and running training but complementing each other well. Yesterday I ran the 10km into work and then the 10km home.
Maybe run slower. Being able to just tap along without it being a struggle is a skill that develops over time.
Decent 5km at lunch, definitely nailed running slower 😂
Actually slightly more stops but shorter and more strategic, plus I definitely still felt some fatigue from Monday's big bike day, so I'll go easy on myself 😎
Ourea Events (Skyline, Cape Wrath Ultra, Dragons Backand others) has just ceased trading. They've released a statement pointing the finger of blame at Covid, Brexit and the general Cost of Living increases. I suspect there's a few folk about to lose out on their entry fees.
https://www.oureaevents.com/news/2026/ceased-trading