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First 10 mins felt hard and short of breath and panicked
Classic non runner starts off too quickly, we all did it. Not sure you'll seee any biking benefits with just a week running, but long term it definitely helps.
@lunge - top work with the streak, and I know what you mean about different days feeling completely different.. it's all part of running's allure. I never quite know how I'll perform.
Not sure what number of days I'm on now for my streak, but it stretches back to 25th May 2019.
Thanks @alanf, and a quick google reveals you're on 454 if you ran today. Now that is a streak!
Cheers @Lunge - yeah did about 4 with the dog today. Puts me on about 33 for this week so far.
My streak should really go back to 30 Sep 2018, but for a dog bite 1 week after London 2019 put me out for 20 days with a DVT and severe swelling. I was more bothered about my streak than the pain, and the blood running down my leg!
The great thing was – I felt like I was able to make a little progress – but at a pace which seems both doable, and sustainable for me going forwards. Thanks again for all input – much appreciated.
It's a pity park runs aren't available as they're a nice distance for measuring your progress. But good to here you're having fun 🙂
good to here you’re having fun
"hear", even
Thanks mogrim. I have a couple of parkruns near me and would definitely think about having a go once they are up and running again.
Still struggling with a hip flexor strain, so can't run. Physio said I need glute strength. I miss running
Just about finished the couch to 5k which I'm happy about, only thing is, for the past few weeks on the longer runs ( well I say longer, but they're only 25 -30 mins!) I'm getting some heel pain. It's not severe just an aching Achilles tendon. It's worse at the start of the run then eases off, then sore afterwards for a day or so. Been doing some heel drop stuff and stretching but still the same. Any advice, or maybe I'm just not designed to be a runner!
Is the kind of thing that will gradually improve with more running (like is it down lack of use / inflexibleness) or will running make it worse? I run off road, not hilly, but mixed terrain, rocky bits, muddy bits, grassy bits. Don't know if that's a good or bad thing for my heel, but makes it more interesting for me.
Anyone run/hiked Goat Fell on Isle of Arran? Heading there next week and it's on my list of possible runs, really like the idea of doing sea to summit, seems its a popular walking route.
It’s worse at the start of the run then eases off, then sore afterwards for a day or so. Been doing some heel drop stuff and stretching but still the same. Any advice, or maybe I’m just not designed to be a runner!
I could have written that word for work 3 years ago.
Sounds like you’re doing the right things, just make sure your heel drops are slow down, 20 seconds ish, and faster up, you should almost be jumping towards the end of your recovery.
I took a couple of weeks off and send 30 mins each day doing he’ll drops, calf raises and lots of stretches. And some massage around the area too. It cleared it up and hasn’t really come back since.
Off road is generally considered better as it’s a softer impact.
Once I started running after the 3 weeks I tried to do the first half mile around a football pitch as it was on soft grass and was flat. Once I’d warmed up that way it felt better for the rest of the day.
Nice work all, and a speedy recover my to all those injured.
Ultra training started yesterday for a 50k I’m doing in October. 26km which is my longest ever run. Ran 4.5km to club meet, did 17km with them at too fast a pace and ran home. Suitably knackered but ok. Running with others helps.
If you’d told me a year ago I could run that far and was planning an ultra I would have laughed quite loud.
Topo Ultrafly 2 road shoes. 500km in and look and feel as good as new! Seems to be quality kit.
Anyone run/hiked Goat Fell on Isle of Arran?
Not personally but there's an annual fell race on the route. Try google.
@mattcartlidge this is a Strava segment for ascending the Goat
Crack 40 minutes and you'll hold the KOM and take it from a guy who supported John Kelly on the last leg of his Grand Round 😀
Anyone run/hiked Goat Fell on Isle of Arran? Heading there next week and it’s on my list of possible runs, really like the idea of doing sea to summit, seems its a popular walking route.
I've walked it many times, and ran it once. It's a tough hill, a lot tougher than many munros, as you rightly say - starts at sea level, so you're doing the full height*. It's also a very steep and rocky descent from the summit down to around 2000'.
I'd be tempted to do a bit of a circuit, rather than just an up and down tbh, the ridges on Arran are made for hill running IMO. Tarsuinn trail 'ultra' route from last year below, not technically an ultra but 7000' of ascent puts it in that territory for me!
https://www.strava.com/activities/2452312857/segments/61864339031
* Interesting wee fact, the 4 corbetts of Arran in one go is more ascent than the 9 munros of Glenshee. 🙂
Footwear tips please. Given my propensity to tendonitis in the shin area I’m looking to try a decent pair of shoes instead of going down the physio and custom made insoles route. Are there any brands that stand out? Would a trail shoe be any better? I’d assume trail shoes may offer more support but might be a bit heavier which wouldn’t do me any favours in the shin department. Sorry for all the questions but I’m really loving trying to run but petrified of getting a bad case of shin splints again!
@jodafett, I’m thinking you’ll want loads of cushioning which means I’d look at a road shoe.
ASICS Novablast are meant to be on the soft side, I’ve not run in them but they good get reviews.
The new Nike Pegasus 37’s have loads of cushioning too.
Brooks Ghost are very well padded.
All are good, solid running shoes. Obviously for the ultimate in cushioning you want a pair of Nike VaporFly’s or AlphaFly’s but that’s £280 to spend assuming you can source some.
Whatever pair of hundred quid Asics you can get on their outlet or sportsshoes.com for fifty quid. 😃
Don't go for the Nike vapor fly or alpha fly.
There's the carbon plate through the middle that makes them springy, but very stiff. You can't bend them in half.
Obviously great shoes for running fast in, but not really the best for running slowly, injury recovery, or injury prevention.
Go for a more traditional cushioning shoe
@jodafett, I’m thinking you’ll want loads of cushioning which means I’d look at a road shoe.
Whereas I would say the exact opposite for someone with a shin problem.
Run in a firmer shoe ( preferably with a lower heel drop) and you get more feedback from the ground. You naturally run with better form and higher cadence which results in less impact each stride. They are inherently more stable too.
Soft shoes encourage you to clout the ground harder and the duration of the impact is extended. They allow you to overstride and heelstrike and often encourage poor form with lower cadence.
It's the combination of heelstriking, overstriding and lower cadence that often causes shin pain.
Sorry for all the questions but I’m really loving trying to run but petrified of getting a bad case of shin splints again!
Are things not improving at all? I had been in the walk/jog/walk/jog/walk stage for ages (not following C25K program) and mentioned it to some work colleagues and they basically just said to run through it, focus on something else completely, going on holiday, etc, whatever it takes to keep going.
I knew that was against the advice of what to do if you get shin splints, but I'd been trying to run for some time and was slowly improving, so decided to just to run a full 5k without stopping to walk any sections and see how it turned out. To my surprise I managed it and while there was discomfort in the shins, it was gone within 7 days and so after a week went for another run and did it again.
I've been doing as Wardee advises; I'm using Merrell Trail Glove 5 shoes. They're very light, have arch support, seem to be working for me. I've no experience of running in other footwear so can't offer any comparison. If I find my shins are getting uncomfortable I've been trying to adjust my technique. Sometimes works, sometimes doesn't, sometimes though just a small change is enough, maybe it's a bit like changing hand position on the handlebars of a bike.
I’ve not ran since my original post but think I might try again at the end of the week as the shins have felt better today. All the suggested stretches have been helping. I’m going to try walk/run as opposed to just running and build from there but wondered if decent shoes would help.
Another vote for lighter, "neutral" shoes - I spent many of my early years as a runner religiously following the advice then given about using stability shoes, controlling your pronation and the like, and I'm pretty sure that was why I got injured so often 🙂
Lighter shoes without too much drop (but probably not zero drop), and focus on "running light" with a higher cadence than feels natural at first. Easier said than done, but a good drill to try is to run as quietly as you can: find a nice, quiet park track (ideally asphalt for this one) and run down it normally. Then try again, but this time focus on the noise you make and try and reduce it. Don't go too far and start running on tip-toes, but you want to aim for a nice, quiet, fast foot strike with minimum slapping against the ground. Don't do all your run on this track, just spend a few minutes seeing how it feels.
Could you explain “drop” please?
Drop is the difference between heel and toe height - the bigger the drop, the more your foot is angled down when standing on a flat surface. 20 years ago a 12mm drop was usual, which is to say your heel is 12mm higher than your toes. Today 8mm is more usual, but you can also get "zero drop" shoes where your foot is completely level when standing on the flat. Basically the higher the drop the more likely you are to land heel-first, which does slow you down. At the same time, a higher drop is usually associated with more cushioning, which can make running more comfortable. As usual: trade offs 🙂
Zero drop came into fashion about 10 years ago with the book "Born to Run", which supposedly showed that humans evolved to run, and barefoot (i.e. zero drop). I'm not 100% convinced, but it's quite an entertaining read but just keep a slight sceptical/open mind about the whole thing:
Should also say drop is not the same as cushioning: you can get zero drop shoes with a lot of cushioning, which means the whole foot is higher off the ground. Another trade off: a taller shoe is inherently less stable, with an increased risk of turning your ankle.
Thanks for the explanation.
“ a taller shoe is inherently less stable, with an increased risk of turning your ankle.”
I also have fairly weak ankles so I’ll stay away from those!!
Can i put a recommendation in for the Salomon Sense Ride. Lightweight, reasonable drop (8mm?), cushioned but not platform shoe like. They're a trail shoe, but i've been wearing them for all my running
For what it's worth i have an 'asics' shaped foot and these fit me nicely after they broke in around the toe
I also have fairly weak ankles so I’ll stay away from those!!
They're fine on road, it's more of an issue with trail shoes when you're running on uneven surfaces.
Zero-drop shoes work for some, less so for others. It also takes a good amount of time to get used to the technique. I love a pair of racing flats with little drop but if I trained in them I'd be constantly injured, the impact it has on your calf's shouldn't be underestimated.
My suggestion of cushioned shoes is based on the fact that every person I know who's been to physio because of shin splints has been told to run on soft surfaces when they first come back, hence a well cushioned shoe would help.
Very helpful and interesting posts about shoes - and well-timed for me, as I'm currently hovering over the buy button for some road shoes.
I have one outstanding question ... please let me know when I run out of credit for questions, as I'm aware I can't contribute much to this thread - apart from enthusiasm 😃.
I’m thinking of some sofa shoes from Hoka - they seem to be what I’m looking for. Performance is not an issue for me - just want to improve within myself - but comfort, enjoyment, and longevity (of my poor old bones &c.) are important.
My question is … would a Hoka road shoe also be okay for a dry, hard-packed dirt trail - a few roots here and there, some lumps and bumps - but a fairly even surface? I’m doing most of my running on tarmac at the moment due to current circumstances, but will gravitate back off-road when I can. Or would it be better just to wear my (non-sofa) trail shoes for that type of surface?
In relation to sore shins - I’ve really noticed the effect of the greater impact from running on tarmac - mostly on my shins - hence the search for some road shoes, as I’m currently running in my trail shoes. (I only have one pair of running shoes - I know this may be hard to believe for some of you 😉).
turboferret - thanks for describing that stretch for shin splints - it has worked well for me.
Soft shoes encourage you to clout the ground harder and the duration of the impact is extended.
My biomechanics is pretty rusty - but I would have thought an extended duration of impact would reduce the risk of injury. Apologies if I have inferred incorrectly from what you said - happy to be educated - what knowledge I once had is likely out of date.
It’s the combination of heelstriking, overstriding and lower cadence that often causes shin pain.
but you want to aim for a nice, quiet, fast foot strike with minimum slapping against the ground.
I think I naturally run with a high cadence and short stride. I had been thinking this was something to fix - but, perhaps not. As always, very helpful.
My question is … would a Hoka road shoe also be okay for a dry, hard-packed dirt trail – a few roots here and there, some lumps and bumps
They'd be usable, a few guys in my club wear Hoka and the clubs runs this time of year are almost all off road. You just have to be a bit more careful on the roots and rocks. I'd not wear them on a big day out on the trails or the mountains, but for 8 miles in the woods or on farm tracks they seem usable.
I mean, they're clearly not the right shoe for the job, but you're not going to immediately break yourself if you use them for that.
I only have one pair of running shoes – I know this may be hard to believe for some of you 😉
Heretic, burn him!!!!!!
I know ... sorry ... I really don't belong here! 😊
I mean, they’re clearly not the right shoe for the job, but you’re not going to immediately break yourself if you use them for that.
Great - thanks lunge!
@Rona glad to hear the stretch worked. Clearly not a cure-all for all sore shins, but was great for me, and apparently at least 1 other!
Road shoes are going to be fine on most surfaces assuming it's dry, it's when it gets wet or slippery that you need more in the way of grip. I've raced several dry trail marathons and other distances in Nike VaporFlys, a 100% road shoe with virtually zero tread and been absolutely fine. However at the other end of the spectrum I've raced a wet and muddy half, and a 15 miler in XC spikes 😀 Also not necessarily designed for that distance or range of surfaces, but they worked great. Rather uncompromising, but fast.
My question is … would a Hoka road shoe also be okay for a dry, hard-packed dirt trail – a few roots here and there, some lumps and bumps – but a fairly even surface?
I used to do all my running locally on that sort of surface using running shoes, and it was never an issue. I still use them occasionally around here if I want to do a faster workout - trail shoes give you great protection and grip, but at the cost of less speed. The only surface you really want to avoid is anything with pebbles or similar small stones as they hurt.
@turboferret Make that 2. Stretches seem to be helping me.
A big thanks to everyone giving advice. Who knew running could be so complicated 😂
Thanks turboferret - very interesting. And good to know - I suspected my trail shoes might be a better bet if it was wet.
I used to do all my running locally on that sort of surface using running shoes, and it was never an issue. I still use them occasionally around here if I want to do a faster workout – trail shoes give you great protection and grip, but at the cost of less speed.
Thanks mogrim - very helpful. I suspect speed will never really be on my radar - probably not possible to run much slower than I do - shoe choice will likely never help me 😂.
The only surface you really want to avoid is anything with pebbles or similar small stones as they hurt.
Thanks - good to know and, for the moment anyway, not an issue for me.
Good run this morning, a few new trails and others that I hadn't done for ages. A couple of photos from the highest point, "La Peñota", which is at just under 2000m (1945m to be precise) in the mountains to the west of Madrid:
Just shy of 26km when we got back to the car, in just over 4 hours.
Our club sessions start up again on Tuesday. Suspect I'll be getting my arse kicked!
Our club sessions start up again on Tuesday. Suspect I’ll be getting my arse kicked!
We’ve been, albeit unofficially, going for 6 weeks or so and it’s been awesome.
Few things better than getting beaten up on a club run followed by a beer watching the cricket (we share a pavilion with a cricket team) as the sun goes down.
This weeks 8 minute milers was a very civilised run until 3 miles from home when someone attacked. Cue 3 miles at 6:30’s. Wonderful stuff!
This weeks 8 minute milers was a very civilised run until 3 miles from home when someone attacked. Cue 3 miles at 6:30’s. Wonderful stuff!
I can but dream! Shins still twinging but managed 2 slow 5k’s this week. Bought some new shoes so going to give them a bash this week. Hopefully they’ll help along with all the stretching!