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https://www.runnersworld.com/gear/a25750345/running-shoes-flat-feet/
Some ideas if you haven’t seen this article already.
Thanks! Will take a look.
So, err, what do people do when they don't have a weekend long run planned?
A painful knee has ended my run streak and has meant I suddenly have a lot of time on a Saturday and Sunday morning when I'd normally be running.
I'm not sure what to do with all the time in truth. I'm also not used to feeling awake and not be aching on a Saturday afternoon. It's all very weird.
A few weeks back I did my first 5 mile run. The last mile was hard but I pushed on. On my next run maybe 5 days later I barely got past 2 miles and even walking the 2 miles back home was tough verging on painful. I half put it down to over doing it, but also because one thing I did differently was to not walk before I started running. I usually walk for at least a quarter of a mile to 0.35 miles. I've done a couple of 5k runs since and today felt able to do another 5 miles and found it a little easier than the last time. I haven't followed the C25K and don't have any particular plan of where I want to go with running - it's mainly just one of several forms of exercise I using to try and get my whole body moving and exercised.
Anyway what I mean to ask is about warm ups. I usually do a quick warm up indoors to get the heart beating etc, and then do the walk before getting into the run. Looking at strava though I feel a bit in the minority. Just curious about other people's warm ups, are they as important for more experienced runners? Is the walking thing just a beginner's thing? Will I get past beginner stage running just once a week but more often once per week & a half to two weeks?
Well, seeing as summer is definitely over, it's time to start running again!
Last run was in July, I've been concentrating on mtb as I've had 3 big mtb trips between then and now, time to get back running regularly to top up the riding miles.
So today's trail run was 6k at 6.22 /km, avg HR of 149. Glad the fitness is still there (bloody should be the amount of mtb climbing and riding I've been doing!), will just need to get the legs used to running again.
sirromj - maybe other people are warming up but they do it separately and only record the actual run on strava, if that makes sense? For what it’s worth I do just tend to run from the door and take the first km or mile pretty easy. I’ve found it takes a good 20 minutes though before I feel fluid and am running half decently.
What he said.
@sirromj when I was starting out I used to walk the first 10 minutes, which conveniently led me to a drinking fountain (ideal on the return leg) then start my run. These days I just take it easy for the first 5-10 minutes - usually I start properly running from a convenient point. On Friday for example I headed down from my house to the main road (just over a kilometre), waited to cross the road, then started the main part of my run (and hit lap on the Garmin - if you're doing this kind of run make sure you don't have auto-lap on!).
Couple of shots from today's "run", where we managed a half marathon in about 4 hours 🤣🤣🤣
Has to be said there was a lot of scree, we got lost and had to go cross-country a couple of times, so it wasn't that bad 🙂
I tend to do a short, brisk walk (a few mins) and take the first km nice and easy for my warm ups.
I never warm up/down.
Before I ran more regularly I used to have to stretch afterwards or I’d be crippled the next day but forgot one day, didn’t suffer and haven’t bothered since.
Thanks, helpful to hear a little about how others do things!
Didn't do the most thorough of warm ups indoors and noticed it took a while to get warmed up while running.
Will have to give the lap button on my garmin a try, but almost guarantee I'll forget.
One thing I've noticed is in a car you don't see inclines, on a bike you they're definitely there, but running they smack you round the face repeatedly! So glad I don't live anywhere hilly like that ^^^!
Just curious about other people’s warm ups, are they as important for more experienced runners? Is the walking thing just a beginner’s thing? Will I get past beginner stage running just once a week but more often once per week & a half to two weeks?
Warm ups are important. Stretching serves no real purpose although you may get a nice feeling from it. You need to prepare the muscles you are going to use so a brisk walk or a very slow jog to start with until you feel ready to pick it up.
I'm pretty terrible at warming up, although generally take the first 1-2km a bit easier. If I'm planning a hard run from the off the start is always hard work, but gets a lot easier after about 5 minutes for the same effort level. I find that the cool-down is as important after a big effort to stop seizing up, so I'll generally stop at at least half a km from the house and walk the last bit.
On Saturday I had my first race since January! 5km around a course with a decent hill in the middle, 10 waves of 10, starting 1 minute apart, roughly equal ability. I was lucky to be starting in the 3rd wave. This meant that the ridiculously fast guys were going off ahead of me so I wouldn't be tempted to annihilate myself from the off trying to keep up with them. Was very pleased to obliterate my time from the last time I've raced over this course with 15:13, so clearly the long silly solo stuff I've done over the summer hasn't done any harm 🙂
XC next weekend too, which should be great fun, in a cold wet exhausting way!
I warm up for some runs, and not others.
If I'm doing a race, particularly a 10k or under, then I'll warm up properly. 15 minutes or so of getting the heart rate up, getting muscles moving and making sure everything is working at it should be. But, I only do that for the shorter events as it's a thrash from the gun so you need to be ready.
Club runs I have a 1 mile run to the club, but don't do anything more than that.
Longer runs I don't bother, just take it a little gently for the first mile.
Blimey TF - that is fast! What would you say your best distance is given you can knock out ultras too? Struggling to get under 20 minutes personally for 5k but planning on building up a bit more volume and short intervals in the next few months.
@shortbread_fanylion I was pretty happy with that outing, probably just about equivalent sub 15 on a flat course.
I do get more competitive as the distances go up - I was ranked 49th overall in the UK last year for the marathon, 7th for my age bracket. For 10k though I'm 328th overall, and 9th for my age bracket. This might suggest that the 10k generally suits younger runners more.
I think from an age-group ranking my best is 10,000m (4th), but I think that's more a reflection of how popular the event is more than my ability.
I am dabbling with some ultra next year, and would like to hope that I'd be fairly successful, but again, due to a much smaller pool of competition it'll be difficult to say exactly what my strongest distance is...
I am doing my usual "weathers crap, run not mtb" i do every October but my shoes are done. I have worn Saucony hurricanes (not the same pair...) for the last 15 years.
No problem I thought, get some last seasons like I always do..60 to 70 quid sorted. Except no!!
Must be covid related (lots of people taking up running?) but no where has new old stock anywhere and its 150 quid to get a new pair posted. 150!!! When did new, good running shoes get so expensive!! Tried everywhere.
Anyone ever used Kettler or Reebok treadmills? Especially any used at home.
XC race today. First short, fast (for me)race in ages. Mud, rain, wind, bloody good fun.
I only warm up for races, yoga sun salutation routine works for me.
I've found regular foam roller sessions on my rear thigh and sides works wonders
Soooooo...
Never thought I'd be posting in this thread but after overdoing the saddle time and having to take a couple of weeks off to let things settle down, I've tried my hand at C25k on some local muddy trails.
I'm actually doing 'None2Run' which starts even easier, e.g. 30 seconds on/2 minutes off for 20 minutes with a 5 minute warm up walk at the start.
Really enjoying it so far, probably because the trails I'm running are also my CX training ground, so the muddier and sloppier they get, the more motivated I become! Gives me a good excuse for my woeful pace as well.
Just wondering how to keep it going once I'm back on the bike though, how do you mix running and cycling? I'll be training on the bike and want to be increasing hard sessions within the next three to four weeks, so I get the feeling it's only realistic to do one run a week?
e.g. 3-4hr easy weekend ride - rest day - run - turbo day - rest day - hard turbo day - rest day
Or could I run on rest days as well? Not actually fussed about getting fast, just more efficient so that the running bits of CX races aren't horribly traumatic any more... 😀
Don't overthink it, depends on the type of riding you're doing too, but it's definitely possible to do both.
I've hardly been running the last couple of months, dropped down from a steady 25 miles a week to 10 although back up to 20 last week.
Ran a reasonable paced progressive 4 miles yesterday (just over 30 mins, I've slowed a fair bit due to the above!) Then out to the local trails in the afternoon.
I'm of the opinion that I don't actually need to bike as much in the winter glaur, if I keep running, as the fitness is really transferable.
IMO the core fitness from trailrunning will help your back issues too.
If you just run once a week, it'll just stay horrible, the more I run, the easier it is!.
IMO the core fitness from trailrunning will help your back issues too.
Yep, can see/feel it already, I'm working on a lot more on correcting a forward pelvic tilt which leaves my lower back muscles in constant tension. This is even more pronounced when running, I feel like I'm keeping the lower abdominals constantly engaged to protect the low back. Today was the first day it wasn't feeling twitchy or sore by the end, hence my sudden outpouring of enthusiasm!
I’m of the opinion that I don’t actually need to bike as much in the winter glaur, if I keep running, as the fitness is really transferable.
Good thinking, if the fitness is in any way transferrable (or even if the running helps me shed a bit of weight) then it's all gains at the end of the day.
Also, don't rule out running the streets, there's quite often a misconception that running on tarmac is bad for the knees, ankles etc, when in reality the constant flat surface is often better than running off-road, especially when light levels are low and leaves hide roots and holes.
blockquot>misconception that running on tarmac is bad for the knees, ankles etc
Yep absolute tosh. Your body is well adapted to cushioning your body as you run. Its a myth that softer surfaces are better for joints etc. Your body adapts and compensates.
Soooo... predictable next question perhaps! Is there a go-to entry level trail running shoe for over-pronators?
My Inov-8 shoes (Roclites I think) are completely flat and I'm already getting a bit of ITB. It's early days and I'm doing all the stretches and strengthening but would just like to take as many precautions as I can.
Decent shoes seem to start at £100?
when in reality the constant flat surface is often better than running off-road, especially when light levels are low and leaves hide roots and holes.
Posted 1 day ago
This; every injury I have had was on trails.
Don't thing they really classify trail shoes as " for over pronation" quite like road running.
Every foot landing is a bit different on uneven surfaces.
But, I remember about ten years ago that they used to call the ASICS trabuco as an off road support shoe. The modern equivalent is fujitrabuco , still pretty stable and supportive off road with a nice but of cushion too. Might be worth a try, though not tried the newest number s.
Soooo… predictable next question perhaps! Is there a go-to entry level trail running shoe for over-pronators?
I wouldn't worry about that for trail shoes - trails are far too uneven for it to make any difference. Keep up with the strengthening, and just get some normal trail shoes. Personally I like the look of the new New Balance Hierros, but you're hardly lacking choice.
(And FWIW I wouldn't bother trying to control pronation on the road, either - neutral shoes and a nice high cadence are IME much more effective).
Don’t thing they really classify trail shoes as ” for over pronation” quite like road running.
Every foot landing is a bit different on uneven surfaces.
yeah fair points, I did hope that by sticking to uneven surfaces where every stride is different, I might be cancelling out any wonkiness in my hips. Will maybe just work on the icing/stretching/strengthening for now.
Decent shoes seem to start at £100?
I've yet to pay over about 80 quid for shoes, and generally nearer 50.
It's very subjective to your fit, but I've had a fair few pairs of Fujitrabuco and love them. I currently have the standard 8's as my trail shoes, and the GTX version for hillwalking when I know it's not too boggy.
Brilliant shoes, get on sportsshoes.com
Hmm... could be a win win getting the GTX versions as an occasional hiking shoe as well then, in case this running lark turns out to be too damaging!
Any quirks of sizing? I got some Decathlon trainers in a 44 but don't think I'd like to run in them, toe is a bit neat.
Decathlon trainers are too slim made for me.
There's plenty room in Asics, though I always go big, as I use them for either long days in the hills or Ultras, so I like a bit of space for decent socks and the potential of swelling. I'm a size 10, but will go 11.5 on those.
That's just my experience with one brand, others will rightly recommend others.
Pegasus 36 trails can be picked up for under £100 at the moment. They’re last years model but are a cracking all right shoe. The shoes equivalent of a gravel shoe.
Related but not, if you have or know anyone who has small feet, there was a pair go Nike AlphaFly’s in the bargain section of the Nike store at The NEC. Size 4 ladies so a tad short for my plates, but they were £100 so a bargain if they fit.
My 2p’s worth:
I very rarely warm-up, just take it steady for the first couple of km. Virtually every run for me starts with an uphill anyway, so it helps to keep the stride short and cadence high.
On shoes, I’ve got some NB Hierros - they are quite a soft shoe so definitely for light / prepared trails i.e. towpaths and fireroads - I ran up my local mountain in them but they weren’t too stable for fast downhills.
Better run this lunchtime, stretched and iced half an hour before, stuck my green superfeet insoles in to the Innov-8s, kept the cadence high (funnily enough how I pedal too) and made a more conscious effort to roll from heel to forefoot on the outside of the foot, e.g. trying to hold the arch up rather than running flat footed.
No ITB twinges and fastest run to date (as in: faster than 'very slow').
Good stuff. Steady 3.5 miles at lunch here, first in a while, bloody raw wind out there.
I had the first pair of Pegasus shoes in 1983 and although not right for everyone IMO Nike shoes are generally by far the best shoes ever. Ran in lots of others as well over the last 45 ish years (more recently Hoka's as I have arthritis in my big toes) but overall the quality of the Nike stuff is very good. In the early 80's we ran in such crap shoes, it was all that was available and the Pegasus with the air heel was groundbreaking
IMO Nike shoes are generally by far the best shoes ever.
Another Bike fanboi here. I avoided them when I started running as a running shop told me they were fashion shoes.
I ended up trying a pair of Pegasus that I found cheap and have bought nothing else since.
They do the odd poor shoe but they’re pretty consistently good.
A running physio I know once said to me when I asked about shoes that it’s really easy. If you feel like you pronate a lot, buy some Nike Structure, if you feel like you don’t, or you’re not sure, buy some Pegasus.
I bought some Adidas for the first time in over 20 years recently.
Yes, they seem to be pretending to be Hokas, but took them for a bit of a tempo effort yesterday and the initial verdict is good. Nice to have a competitive alternative to the Nike VaporFly.
I also ran in the same XC as @root-n-5th and it was great to be out getting a bit muddy again, although it was a bit strange starting in batches of 10, so very empty out on course
How did you get hold of the Adidas TF?
Interested to know what they are like as I have some of the Adizero Pro (not the Adizero Adios Pro) which seem like a faster Adios (all very confusing with the names!).
Anyway, it would be good to get a report given you have experience with the Vaporflys too.
Just #stravastalked you!
Did you? How would I know? Am desperately clicking refresh for that sweet 'new notification' dopamine hit, not getting anything...
Lol!
Ah..... there it is 😉