A New Running Thread for 2017

Run at whatever pace is comfortable.

Most training plans will typically have a range of runs in them:

A long, slow run (at a pace that you can hold a conversation at)
A tempo run (comfortably hard, for about 20-30mins, increasing to 40 mins)
Interval session run
Recovery run (very, very slow, short run, on the day after one of the above)

You shouldn’t really look to do more than one long run, tempo run and interval session run a week, and every three weeks you should look to step back your training slightly to allow your body to recover. If you’ve just stepped up to 10km, maybe you’ve done it a little too quickly. a couple of weeks with a long run of 8km will help to build up conditioning before resuming at 10km.

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Do you prefer to run for a longer distance at a slower pace or a faster pace at a shorter distance?

Longer, within reason. I like comfortable runs, with a bit of speedwork thrown in a couple of times a week.

When you do your long runs, do your knees hurt a little towards the end?

Nope - this to me would suggest either you’ve built up your training a little to fast and your body is struggling to adjust, or there’s a muscle imbalance somewhere that you need some advice from a specialist on

What are you doing with your hands? Clenched fists? Blades?

As @marckee says, relatively relaxed (unless sprinting at the end of a session/race in which case blade)

What do you listen to?

The sound of whatever’s around me/whichever earworm is currently in my head. I cannot abide running with earphones of any kind.

On the 10km runs, my knees start to twinge a little about the 7km mark. Nothing too painful but twingey and noticeable. Is this normal?

No - as above, I’d find a specialist to check things.

Also are you running in the cold? Isn’t it cold?! My legs and arse where actually numb on Saturday morning when I went out at -1 degrees! EEK

I’ll go out in any weather except ice (i.e. if I was actually running at the moment I’d probably have a break this week). I’ve got a pair of leggings I use for cross country when it’s cold, but otherwise I do shorts and a long sleeved t-shirt + hat. I usually find I warm up after about 10-15 minutes , but that first bit can be a bit of a struggle.

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So shit at doing long slow runs, get bored and end up pummelling myself running not far below race pace, regardless of distance

yeah, just my right one, I’m seeing a physio about it atm

never given it much thought, for a long run I’m normally carrying a water bottle in one hand

Nothing if I’m wanting to do a fast one, hi tempo stuff I know every word to, normally full albums, for longer runs. Carly Rae Jepsen is a go to atm

yes and yes, Decathers do some pretty great winter tights though

signed up for my first proper half marathon in March :slight_smile: Ive done that distance in training before so just a case building the distance back up

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Thanks I will give that a go each week (maybe not this one!) cause I really do enjoy it but worrying about the knee pain.

I didn’t actually intend to do 10km either times but got carried away and was like huh might as well make it 10km

I’m going to try to do an 7-8km run this week before a 5km parkrun. I used to do some treadmill interval training but kind of gave that up to focus on doing more outside running.

I do love running though. When i’m into it and fit. LOVE running home or to work!

If you can, find yourself a good three/fourth month training plan - it’ll structure your training and help to break up it up into manageable chunks.

In other news, I’ll be racing* Mo Farah and Callum Hawkins in March!

*maybe standing near on the start line

This is what did my knee in earlier this year fwiw. Didn’t build up to it properly and ended up doing an 18k without being anywhere near ready for it because it felt ok at the time. Don’t overdo it because the adrenaline of the run will always make you feel like it’s ok when you’re probably doing yourself some harm.

AH NOW I AM SCARED

That schedule (Long run, recovery run, tempo run, recovery run, interval run, recovery run, rest) is what to aim for after a good sixth months of running, and should be enough to see you through any distance up to a marathon.

If you’re running twice a week, make one a longer run (say 8km) and one a tempo run (5km) and build up very slowly from there. You shouldn’t add more than 10% in weekly mileage from the previous week. Anything more adds to the injury risk.

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I prefer longer runs. Tend to run a 8-12 mile run, a 5k and an interval run up and down a hill once a week. The long run needs to increase before a marathon next year.

I wouldn’t say hurt but sometimes feel a twinge when I’m increasing difficulty.

Unclenched fists, I like to hold my keys in my hand.

Jangly indie-music: Chastity Belt, Sacred Paws, etc. Heavier or faster paced electronic stuff makes me run too fast.

Yeah, I find it okay as long as it’s not icy underfoot, got out yesterday in London at around 8pm, I’ve got a long-sleeved running shirt that kind of covers the hands and running tights, I switch to them from shorts/tshirt if it’s under 5 degrees.

Don’t be scared, you’ll know about it if it’s really bad. Mine was a combination of too much too soon and really steep downhill sections making for too much impact on it.

Just wanted to warn against the on-run feeling of “Oh I feel fine, I’ll go longer than intended” as it’s been misleading for me

Unfortunately I have MASSIVE issues with being all or nothing. Either i’m running 7km-10km every other day or i’m not.
I’m all about that number buzz where I can go LOOK WHAT I DID and be able to quantify it rather than actually working out/doing what I should.

Ok perfect, thanks!!
I’ll stick to the parkrun as I like those and my time is improving and then try one run to work which is about 8km. I’ll increase from there but really I don’t need to do any more than that cause I’m not training for anything and I also do about 5 gym classes a week too so pretty much running myself into the ground over here.

Oh, I should say that this assumes that you’re not doing any other physical activity. If you are, substitute them in for a run session, rather than add it to them.

I don’t know how you can listen to nothing!
i mean I like my own thoughts but I need a distraction almost.

Yeah, same here. I make the specificity of the target way too important and whilst that’s really good for motivation, it’s definitely what made me cock up this year and end up only running one shambolic half-marathon instead of the hope/target of two sub-2hr ones that I’d set for myself.

Not really related but my one piece of advice if you’re looking at training half seriously is to never, ever try to catch a run back up. If you can’t go out, you can’t go out, just forget it and move on (I missed a 20k when I was marathon training cause I was on holiday, crammed it into a rest day the following week, nearly ruined my marathon through tendonitis)

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Was talking with my therapist about it a week or two ago. Going out for a run is about the only time my head completely clears - faffing around with wires and/or carrying (even a tiny) player takes me out of that space (plus, when I started back in 2005, wireless headphones and tiny lightweight players weren’t a thing, so I got used to not having them, innit.

I would love to be able to so I am jealous. I feel my head is clear when I run and I couldn’t for the life of you tell you a single song I listened to so I should try without one day!

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