Started running August 2016 after taking my wife to various running events and thought I may as well have a go as being stood watching. Did too much too soon and ended up injured for 6 weeks but started again and built it up slowly.
Just turned 59 and mainly do Parkruns and a few 10ks, my 5k pb is 23.36 and 49.07 for 10k, I know I’m not fast but I really am loving it and this thread has inspired me to get out there and try and push on and keep improving.
Just signed up for two No ego torch races in Dalby Forest which sound like great fun, anyone else done them?
Well while we are talking injuries this morning I managed a stupid one. I slipped and fell in the shower catching my side on the side of the bath. Oh does it hurt, prob cracked a few ribs. The annoying part is that I have been on call last week so looking forward to running outside! Boo indeed.
Discovered these spikes for running on ice - [url= https://www.stabilgear.com/shop/outdoor-recreation/stabilicers-sportrunners-ice-cleats/ ]Stabilicers Run[/url].
Big advantage is that they have replaceable spikes/studs.
Also other models available.
You will lose little if you dont run today and wait until tomorrow but if you run today then lose 10 days through injury, that is a big deal.
This, +1000.
You could try these for ice: https://www.zavas.com/product/115583/crampons/crampons-city-track.html Pretty sure Decathlon has something similar but I can't find the link.
Cheshire xc champs for me on Saturday in Delamere forest. I’m slow and old but had a decent race with some good battles. Came in ahead of a few people that normally beat me. Today a real soul run on the hill with lots of frost and crisp air. Scrambled up the gully on the front of the hill and fannied around taking pics. 7miles and 1200’ of climbing, coffee and poached eggs for breakfast. Happy days.
[quote=epicyclo ]I think something with the same sort of spikes as I have on my bike tyres would be ideal.
Orienteering shoes have metal studs in (for traction on wet wood, but I've found they work well on ice)
I really need to get on top of my running this year, although my move to Vancouver may interrupt things a lil.
I managed to get out today and did a muddy 9km, with some parts that you could barely walk through, and really enjoyed it. It was a slow 41 minutes (my best 10km is a fraction over 40 minutes), but I've done very little running in the last month or two, and the conditions didn't help.
aracer - Member
epicyclo » I think something with the same sort of spikes as I have on my bike tyres would be ideal.
Orienteering shoes have metal studs in (for traction on wet wood, but I've found they work well on ice)
Thanks. I never thought of checking orienteering stuff. They look good.
I'd prefer with replaceable studs though. They're no doubt better than what I'm using, but I'm only getting about 50km out of what I've been using, so I'd hate to spend that much on a pair of shoes and wear the studs out in say 200 km, ie a month to 2 months use.
I can see a bodge coming up. 🙂
A wee 5k pre-work run this morning at 7, was -4 and felt every bit of it!.
@epicyclo - Nokian do orienteering "boots" that have replaceable studs. Not sure where you get them these days.
Epicyclo - Have a look at Kahtoola nanospikes.
Surrey XC Champs yesterday, no over-distance problem, our 12km race was actually 11.5 🙂 I go better over the longer stuff, the 5 mile league races are a bit fast and furious for me.
4th man home for our club in 17th, part of the gold winning team. 4th time in 5 years now 😀
Only issue being snapping 2 spikes out of my almost brand new shoes.
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Hoping for some warranty sympathy
Cheers, Rich
As mentioned on the 'Sub 20 5k thread' on Saturday I managed a 19:59 at Preston Parkrun which was quite pleasing. Yesterday I did the first of the (bloody excellent) Kendal Winter League fell races at Scout Scar and was 39 seconds and 7 places faster than last year. I'm enjoying the ego massage while it lasts..
7miles and 1200’ of climbing,
That's pretty normal for me (live in Calderdale) even a run to the canal and back (5miles) saw us climb 700ft. I could do with some flattish running tbh
Going to try out with a running club tonight. They look like a sociable bunch and do a C25K programme.
[quote=epicyclo ]I'd prefer with replaceable studs though. They're no doubt better than what I'm using
A lot better - what you have probably aren't good quality steel, the studs in O shoes are tungsten carbide and don't tend to wear out - I've certainly not heard of people having problems with that and personally I've got a couple of years of use out of them before the shoes fall apart rather than the studs failing. Though it may depend on what you're running on - lots of tarmac will doubtless wear them quicker, I don't normally do very much of that in O shoes.
aracer - Member
epicyclo » I'd prefer with replaceable studs though. They're no doubt better than what I'm using
A lot better - what you have probably aren't good quality steel, the studs in O shoes are tungsten carbide and don't tend to wear out - I've certainly not heard of people having problems with that and personally I've got a couple of years of use out of them before the shoes fall apart rather than the studs failing. Though it may depend on what you're running on - lots of tarmac will doubtless wear them quicker,
No tarmac, but lots of rock.
However that sounds reassuring.
I'll check out how wide they go - I need a really wide fitment.
Local XC race (Peco race in Leeds, Roundhay Park) yesterday for me.
Tried the set off fast and try and hang on approach as it was only 4.4 miles. Ended up being start fast, die in the middle, recover a bit, die again. I hate these short runnable races and they hurt so they must be doing me some good?
This weekend I am back to more familiar terrain. Running the Trigger fell race this coming weekend. Nice 24 miles from Marsden to Edale across the tops in some nice wintry conditions.
Got halfway up Mt Battock yesterday until ice/snow/ice/snow combo made me quit.Did 4 miles this morning and it was -7 when I started so I did it in a primaloft waistcoat. 😳 I am "racing" at Hedgehope this Sunday, anybody else?
Injury update: looks like 8 weeks off for me. Nothing obviously broken (I like my physio, I don't like going to A&E so we'll have to go with that level of assurance) but 8 weeks is a conservative 'consider yourself injured' time as the ligaments have been somewhat traumatised. Still gives my dodgy left knee time to recover as well 😉
Moved the Half to April. Determined to do it even if it means being a little slower than I would like. Then I'm retiring. My body is clearly rejecting running!
First park run on Saturday. Lloyd park in Croydon with a fairly average 30,09 mins. Great fun but dear god was it slippy in places, especially getting up and down the halfway hill! Any suggestions for some slightly more offroad / trail suitable shoes that wont get destroyed if i use them on the pavement as well? Or is better to have a pair for each?
Generally off-road shoes have little to no cushioning so can be pretty harsh on-road, a short section of a couple of Km is fine but I wouldn't use them for a road run. Conversely the cushioning of road shoes can lead to a platform type feel off-road. Some reckon you are more prone to ankle problems as a result. I always had separate pairs.
Proper thick mud/bog and tarmac is a challenging combination that's for sure. I find my terraclaws are pretty good for less challenging mixed/road conditions such as you tend to get on many parkruns.
first run tonight with my local Sweatshop running community group. And I won!
(not really - was sensible and opted for the short route, 2 miles whereas the proper runners went out for a longer route. But among the old, lame, unfit and news year's resolution / never run befores, I killed them. 17 mins for allegedly 2 miles, with a couple of pelican crossings on the way)
[quote=thecaptain ]Proper thick mud/bog and tarmac is a challenging combination that's for sure. I find my terraclaws are pretty good for less challenging mixed/road conditions such as you tend to get on many parkruns.
Depends how your running form is - if it's good you can get away with less cushioning and if you do much/most of your running off road in low drop off-road shoes then you also get used to that and "normal" road running shoes feel like wearing high heels*. I'm not up with the current Inov8 range, but those Terraclaws look pretty similar to the Roclites I still use for mixed conditions like that - not what I'd choose for a long tarmac run, but they're fine for a mile or two of it and work great on rock. Though if you just want a bit more traction for easy trails where stability isn't an issue, then lots of options - I guess Salomon is probably the default option for decent cushioning with good traction.
* I bought some Salomon Speed Cross shoes in a sale a few years ago - wore them to run once and since then they've been consigned to general walking duties, found it really strange having such a high heel - if I was to do tarmac running I'd either use my low heel Inov8 road shoes or dig out some old racing flats
Don’t use SpeedX’s for road running.
They weren’t designed for that.
Well no, but in that case I'm not sure what they are for - heel is far too high for proper off road.
I was thinking more of the soles than the drop or cushioning. I’m happy enough in lightweight shoes on and off road and mudclaws are my usual choice for the latter but they are slow on tarmac and the lugs are starting to break up. (ok mudclaws aren't actually light but low cushioning and drop).
I'm not entirely sure what to do. I will join a club and want to get sub 3hr marathon.
Beyond that more trail running and less injuries, either.look at shorter trail runs and 10ks, or go for ultras.
I suspect the former will fit in better with looking for a good marathon time, any comments? Ultras can wait...
I bought some Salomon Speed Cross shoes in a sale a few years ago - wore them to run once and since then they've been consigned to general walking duties, found it really strange having such a high heel - if I was to do tarmac running I'd either use my low heel Inov8 road shoes or dig out some old racing flats
I had a pair years ago and although they look the part I didnt think they were great.
Another option for studded ice trainers are icebug, Scandinavian brand not very common over here.
Some of those for sale in the link I gave earlier for orienteering shoes. They're not really orienteering shoes (upper not all that tough), but presumably get sold as such because of the metal studs - there don't seem to be too many options now Inov8 have stopped making them and moved into other markets.
cynic-al, depending on the club I suspect you'll probably have to do most marathon-specific training by yourself anyway. If you want to do a good marathon, then just running as much as you can (short of injury risk and overtraining) is probably a good place to start. Run a lot, not too hard, with the occasional 10k to see where you are. Many find 3h to be a tough target, but it obviously depends a lot on natural ability and training commitment.
I find it so hard not to get competitive with my running.
I just want to run to keep fit, keep the weight in check and get some fresh air 2-3 times a week. The issue I have is I always end up trying to go further/quicker and usually get injured after 6 months or so.
I'm a stats geek so there is no way I can entertain not logging/tracking my runs on strava.
Any tips to keep my competitive nature in check?
Listen to podcasts? As an occasional jogger I used to find running hard work and struggle beyond about 20 mins. Once I stuck with it running more regularly for a while (even just twice a week at first) I found it much easier to cruise along for ever increasing distances without too much effort. Enjoy the views and relax a bit. Further or quicker occasionally is good but more important for a stable long-term habit is to get into a comfortable routine.
@djambo if you find yourself going too hard, have a look at MAF technique.
https://philmaffetone.com/what-is-maf/
Principle seems sound, get faster at a lower effort as opposed to getting faster at top speeds. Better long term apparently.
I haven't stayed committed to it, but it has made me realise not all efforts need to be a hard effort to improve.
Definitely agree with the comments on Salomon SpeedX3's.. Some folks (like me) love em', some hate them.
As always with shoes it is important to get them to both fit and be comfortable, this is challenging when there are so many brands out there to choose from.
I like SpeedX3's because they fit me, yes the heal is higher than most trial shoes and there is certainly a large amount of cushioning in that area. Quite why they're so built up is a bit odd, and I've noticed on the latest SX4's that the heal is lower and less dense.. so maybe after all this time Sal have taken on board what a lot of folks have been saying all along.
But SX3's I have have been excellent, and continue to provide masses of grip and comfort. I've been using them for 4 years and maybe I should change Brands, but like most folks it's a difficult decision when injury or lack of comfort may be the result..
However, further up in the thread I did mention I've bought some ON running Trail shoes and will be trying these out when its a dry day, until then I'll continue to blat around the trails in my Sals.
djambo - Member
I find it so hard not to get competitive with my running.I just want to run to keep fit, keep the weight in check and get some fresh air 2-3 times a week. The issue I have is I always end up trying to go further/quicker and usually get injured after 6 months or so....
I run for the joy of it not and no other reason. To get the best out of it running on hills is best IMO. Uphill gets you great views and you can work as hard or as easy as you like. Sometimes I'll beast myself to "clean out the lungs", but usually it's a cruise.
I never run in town or on surfaced roads/paths.
I find carrying a camera with the intention of getting at least one good pic each day stops me slipping into an obsession of shaving off a second here or there. I also go off-piste a fair bit which adds to the interest of the run, and it's amazing what you can sometimes see off track in the woods or heather.
[i]I never run in town or on surfaced roads/paths.[/i]
I never run alone off road, ever. Only ever run around town this time of year, and streets that have pavements, houses and street lights.
I went to the local running shop yesterday and picked up a pair of shoes then finally made it out for my first run this morning.
The rather worrying thing is that I actually enjoyed it 😯
Luckily for me I have miles of trails and bridleways about two minutes from my front door so I managed to get out for 20 minutes or so without seeing another person and basically just running (slowly) around the edge of a forest!
Not sure that it's normal for my legs to ache so much after a 2 mile run though, they don't feel this bad after 3 or 4 hours on the bike 😆
[quote=bikebouy ]Definitely agree with the comments on Salomon SpeedX3's.. Some folks (like me) love em', some hate them.
I can understand why a lot of people like them - the heel height isn't dissimilar to "normal" running shoes which is what a lot of people start running in and get used to. I was one of them, and back when I first bought trail shoes I'd have thought they were great. It's just that since then I became predominantly an off road runner and spent many years running in shoes with a low heel drop (it was strange when I first used those) - though a low, narrow heel is definitively better for running on technical terrain (ie proper off piste rather than trails - I've done a lot of that).
[quote=emsz ]I never run alone off road, ever. Only ever run around town this time of year, and streets that have pavements, houses and street lights.
Interesting risk perception about this. Of course not all off road is the same, but I've seen similar comments about running alone in places where you're certainly far less likely to encounter somebody dangerous than you are running around town - and TBH such people don't tend to frequent any off road places. Unless I'm misinterpreting your reasons for not doing so alone - though I struggle to think what other reason there might be?
[quote=notmyrealname ]Not sure that it's normal for my legs to ache so much after a 2 mile run though, they don't feel this bad after 3 or 4 hours on the bike
If it's your first run, it's perfectly normal - it would be surprising if they didn't. I remember back when I was at uni deciding to go for a run (having not really run properly for a year or so, and only then just what you did at school), except I went for a 7 mile run, which felt fine at the time, I was pretty fit from cycling and kayaking. The next morning I had a lot of trouble with stairs.
Sorry if asked already - I normally spend the week doing interval stuff, jog/walk, run, run fast, sprint etc mixed up - 45-60 minute durations. I love doing interval stuff -keeps it interesting and I always “feel” like I’ve got a nice workout in a relatively short period of exercise.
I notice a lot of training programmes specifying a “long” (perhaps at a slower than normal pace) run at the weekend. I’m happy to do this but can someone explain what benefits the long slowish run gives? Is it just a stamina improving thing? Or link me to an article which explains it?
Running's great for getting a quick bit of exercise with very little faff.
Get home from work and I'd be out within five minutes whatever time of year (good modern headtorches are great for night running). We're out in the countryside and there's paths and bridleways from the door plus it's pretty hilly so can do lots of different workouts. Forty minutes to an hour later, get back, dunk shoes in a bucket of water to get rid of most of the mud, clothes on to washing pile, have a bath and I'm almost done. Just need to bring the shoes in from outside, stuff with paper and put in the airing cupboard to dry off.
DD; builds stamina and gets your legs used to distance.
Double post
Properly chuffed. First ever non-stop 5k+ (apart from cheery hello to a friend...) 8)
https://www.strava.com/activities/1349996359
If this tubster can...you can.
Long run is important if you want to build up to a long(er than you usually run) event like a half marathon and especially a full marathon. But no need if you are just running around for fun and fitness and maybe doing the occasional 5 or 10k.
Keep checking back here from the Physio's couch 🙂 Some good stuff going on and interesting discussions about stuff I knew nothing about!
@matt - nice one- that's how I started, next thing I know I was training for a half marathon. Progression is way faster than riding...
Currently out of action due to a groin injury, slowly getting better.
No real plans other than to return to fitness (50+ miles per week) support someone's Bob Graham attempt, maybe do some Paddy Buckley reccies but mostly to spend more big days in the mountains.
Just heading home to run around QECP.. might be dark when I get there and hopefully very few folks..
[i]Interesting risk perception about this[/i]
hi aracer, yeah I know what you mean, really I'm more likely to meet dodgy people in town. But. At least I'd have a chance, 'cos you can bet I'm going to scream and kick and fight. In a wood, with no one around, it doesn't matter at all how much noise I make. I'm never going to win a fight with anyone, if someone doesn't come and help, then it's all over. Hence never alone where I can't be seen or heard.
matt_outandabout - Member
Properly chuffed. First ever non-stop 5k+ (apart from cheery hello to a friend...)
Congratulations! Parkrun time?
What is parkrun?
er, you do know how to find things out on the internet?
But be careful with the capitalisation. You wouldn't want to end up at Parkrun by mistake when you really wanted parkrun. Or vice versa.
Got me Glen Coe Skyline entry in. Just need to wait for the ballot, if they get more than suitable 300 applicants.
er, you do know how to find things out on the internet
😉
I'm not sure I'm into comparing myself with others. One of my friends runs at twice or three times my pace - when she's training! My battle is with me and motivation. Comparing can only lead to demotivation for me.
Parkrun isn't really like that Matt, ones I've done anyway, real nice grass roots feel, Marshalls really encourage you, as do other runners, particularly the fast ones when they lap you!.
The only comparison you'll use is your own times and seeing them come down. It's brilliant, and trust me, I ain't no runner!
I'm kind of disappointed matt, because the correct answer to my question is "ask on STW" 😉
Though you could always do:
http://singletrackworld.com/forum/search.php?q=parkrun
My battle is with me and motivation. Comparing can only lead to demotivation for me.
Don't use it to compare with others. Use it as a benchmark for yourself.
Parkrun isn't really like that Matt, ones I've done anyway, real nice grass roots feel, Marshalls really encourage you, as do other runners, particularly the fast ones when they lap you!.The only comparison you'll use is your own times and seeing them come down. It's brilliant, and trust me, I ain't no runner!
Completely this, Parkrun is awesome and a lovely little motivator. Very, very positive event, all shapes and sizes, ages and sexes, no-one feels left out.
Your nearest event is Plean Matt, 0930 on a saturday morning, let us know how you get on! 😉
Go on Matt, have a go! The one I go to has such a range of times, fastest guys are normally around the 16 minute mark, slowest nearly 45. Because of that, unless you're either really fast or really slow you are guaranteed a mid-pack finish. My 65 year old mothers goes every week and does 38-40 or so minutes and has never once worried about finishing last.
Seeing as I suggested it, I should add another +1 to the great atmosphere at the one and only Parkrun I've done. A massive range of abilities and a great set of volunteers, there's no way you'd feel left out. And it's free!
And it's free!
Even better than that, our local park does a kids 2k parkrun on a sunday, with free entry to either the swimming pool for 90 mins afterward for kids that run, or free 90 minute session at the local tennis club. 😀
Got me Glen Coe Skyline entry in. Just need to wait for the ballot, if they get more than suitable 300 applicants.
That was sort of on my list as a possible for next year, too... Might have a quick google in a second. How many people are usually in the ballot?
That was sort of on my list as a possible for next year, too... Might have a quick google in a second. How many people are usually in the ballot?
I don't think they've had to go to ballot yet. Entries are vetted for experience and capped at 300 but I don't think they've had 300 entrants with suitable experience yet. Could be wrong though. Certainly everyone I knew got a place last year.
The Ring of Steall Race is not vetted and is first come first served, I think they cap that at 600 or 650.
nice little run today (7km) around the local footpaths and bridal ways.
it was muddy as hell (still need to get those trail running shoes mentioned earlier in the thread) but I enjoyed it. it was the first time since the christmas bingeing that it hasn't seemed like a real slog the whole way round. for the vast majority i was cruising at a steady pace nicely enjoying the scenery 🙂
Is anyone using Strava on their Apple Watch with any success? I’d like to see distance and pace if possible without having to dig my phone out.
No running today, dead leg from a challenge at another 5 a sides comeback last night.
Will I ever learn.... 
So good luck to Marcus tomorrow (and the day after, and the day after etc) running the Spine race.
If anyone wants to dot watch him
Assuming race number 155?
Decent 22k QECP/Head Down rattle today, grey and mulchy.. super nice hard run 😀
And for all those Sal SpeedX3 haters, well plenty get the thumbs up with the folks I run with..
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Petal Nightrunner at Rivi tonight. Great fun!
Question: how do I pace myself better?
Today's run felt fast yet easy. I ran without stop a route I walk/ran a week back.
However I've only taken a minute off last week's time.
The simple answer is 'just push harder', but I find that means I go back to run/walking...
Mtfu or other techniques?
Nothing wrong with pushing harder and run/walking. Basically what you're describing is interval training which will get you faster, if thats your goal.
If you find it difficult to pace by feel then try a hear rate monitor.
interval training which will get you faster, if thats your goal.
My goal is to lose weight and look more buffsome.
Be careful!
You may feel like your doing well, just please be mindful of the stress on your body.
Fine for intervals, crack on, but during but the low pace must still be where it’s hard to walk and talk at the same time, so essentially keeping the body turning over nicely and warm.
Starting and stopping is where little niggles occur, then you’ll run through them and find a tweak or pain has manifest itself later on.
I’m a huge fan of intervals, very used to pace off/pace on routines and developed strategies to manage it.
Great thread !