Sounds like I could do with doing that 3 times an hour during the day. I'll give it a go. Maybe placing one child on the other's shoulders, he could just reach...
CityCyclingEdinburgh Forum » Sport
The Reluctant Runners Thread
(326 posts)-
Posted 8 years ago #
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@wheezee, my completely uninformed guess would be your problem is simply posture, and if you're doing short runs, then trying to be too relaxed might be the wrong move.
One simple way of describing good running form is everything below the waist moving, everything above the waist motionless. If your neck and shoulder are hurting it's because they're doing something they don't want to or are designed for. That's usually because the part of the body that should be doing it, the core muscles, isn't, and has referrd the problem on. It's just the same as all knee problems having their source in a weak lower back.
Don't worry - it's just a csse of your body getting used to the new demands, and as the proper muscle groups develop so it will ease off. To help, runners are sometimes told to imagine they've to hold a grapefruit under their chin - daft, but it helps keep your head from moving around, keeps you running tall, and less like a sack of potatoes. Another thought is to imagine your head is being held up by a helium balloon. Fixing and keeping your eyes on the middle distance is less weird.
So, if I'm right, working to keep your upper body more taut should help. Shoulder and neck pains do come from general tiredness, but I'd think you'd have to be well nto double figure mileages to get those. Simple neck circles while running before stiffness appears can significantly reduce the problem.
Hope it goes well - autumn is the best time of year for running!
Posted 8 years ago # -
It's a sign of how suggestible I am that I went out for my first run in years this morning ... actually it's been something I was thinking about for a while, but this thread definitely got me to do something about it. I'm glad to report that I run on the balls of my feet and my arms never cross my body without my neck and shoulders getting too tense, and I finished off with 10 minutes of yoga stretches, instead of stretching beforehand. We've no pavements so I ran all over the road - left, middle and right side - otherwise the camber would leave you with one leg shorter than the other.
It felt like hard work on my thighs (I ran about 2.4 miles) but not too hard on the heart & lungs thanks to reasonable bike fitness (I remember when I first started running ending up trying to cough up the bottom of my lungs but that may have been London air). It definitely feels like a more time-effective way to get some exercise in than either walking or cycling. And as a bonus, the sun was burning its way through the morning mist as I returned. Would try again...
Posted 8 years ago # -
I went for a run in the rain in Cheshire. Last Monday morning. Round fields I know quite well but combo of new motorway being built and poor visibility. Meant I got lost, missed my turn ran for three miles in wrong direction looking for a left turn. Lost. No shops, no peds. Went into local school head teacher took pity on me (was before kids arrived). Janny gave me lift back to premier inn. Apologies if I already posted this? Running though, bad for you. Quite a few joggers out before 8 but I was using a superior form of transport. Cold but sunny.
Posted 8 years ago # -
Loch Ness Marathon Race Report.
Finished yesterday in a time of 3:47:08. Perfect weather for it. Knew I wasn't in PB shape so just went to enjoy it and try for a sub 4 which I got comfortably. Tried to pace my mate around for his first sub 4 but he dropped back at mile 13 so I was able to speed it up in the 2nd half for a negative split. The Dores hill killed most folks and nearly everyone was walking up it but I was able to run up having saved myself. Very well supported race in terms of crowd and stations and an excellent race. I actually feel great (which is unusual the day after a race) and still cycled the 4 miles into nursery/work with child no 2 on the tagalong today which was nice.
Posted 8 years ago # -
Thanks for the report,fabulous weather for such a magnificent course. All they have to do is move the city centre closer to Tesco, and it will be perfect!
So tempted to go next year.
Envy at your storming the hill.
Hope your pal had a good time.
(I was told this used to be the third largest marathon in the UK till about five years ago, and by some way. How things change),
Posted 8 years ago # -
Thanks @remberbuck, that's very useful. I think all my muscles refer their jobs on and my body enters an infinite loop when I try to run.
Impressive condor2378!
Posted 8 years ago # -
gah. went out today after a week 'off' and my legs did not like 'no stretching' regime.
Slowest and shortest run ever. not feeling it now, so it couldn't have been that bad, I suppose.
Posted 8 years ago # -
Anyone do 'interval' training with their running? Was thinking of this at the cross race at the weekend. After the brief sprints off the bike I'm always gulping air. Not up for a big (erm, 5k) run tonight, but was thinking of a 3k, but with sprint intervals.
(I'm back at my Japanese drumming classes now as well on Tuesday nights, which are brilliant for leg strength, but there's no need for a thread for that as it's not reluctant in the slightest).
Posted 8 years ago # -
Anyone do 'interval' training
Yes. They hurt. A lot.The training plan I've been on for the last few months has does 2 days of 5-8km with intervals either 4x1km fast or 10x400m very fast with equal recovery time. I usually take it to be zone 3-4 and run a sprint for the 400m intervals.
Posted 8 years ago # -
I also do interval training. As steveo says, they hurt. I ran with a group that alternates hill reps one week with intervals on the flat the other. Both are good things to do.
There's also a thing called "fartlek" which as I understand it involves putting random sprints of varying distances and intensities into a steady run. Might be worth a google, see if that would be of interest to you.
Posted 8 years ago # -
Yes.
Intervals will massively improve your overall fitness and also your speed. Your regular running pace will feel a lot easier after a few weeks of intervals.
My trouble with fartlek (apart from giggling at the name) is I either run fast for too long or not for long enough. I prefer the structure of planned intervals, but that may be just how my mind works.
General point is that if you want to run fast then you have to run fast!
Posted 8 years ago # -
Excellent, thanks folks!
Posted 8 years ago # -
Fartlek translates from Swedish into "speedplay" and is exactly as Fimm describes. I think these are good fun to throw in on a steady run, which is what it's supposed to be I suppose.
Posted 8 years ago # -
"They hurt. A lot."
No doubt favoured by 'no pain no gain' people.
OK I'm just lazy, don't do exercise or audaxes, just ride from here to there - quite fast when I want to - still overtake more others on bikes than overtake me.
Probably fitter than (too) many people half my age.
I do think that some upper body exercise might be good for my back, but I'll probably never find out...
Posted 8 years ago # -
@chdot it depends what a person wants from their running.
If, like some on this thread, you want to vary your exercise/ take part in a charity run/etc, then 1) that's a perfectly good reason to run and 2) you have no need to do intervals.If, on the other hand, you want to get faster, then intervals and other versions of "no pain, no gain" are the way to go. But we wouldn't suggest to someone who'd just got their first bike and was looking at a commute of a couple of miles along the canal that they start doing reps of Kirk Brae or Spylaw Bank Road, and the same is true of running.
Posted 8 years ago # -
@W.C. one hard session of hills/intervals a week is enough. Hill reps - run hard up the hill, jog down to recover.
(Would you like me to locate Strava traces of some of the sessions I did, just to give you an idea?)
Posted 8 years ago # -
"OK I'm just lazy, don't do exercise or audaxes, just ride from here to there - quite fast when I want to - still overtake more others on bikes than overtake me."
That pretty much explains me right up until I decided to try and take the cross racing a bit more seriously. And for that I need to get fitter.
"(Would you like me to locate Strava traces of some of the sessions I did, just to give you an idea?)"
Yes please :)
Posted 8 years ago # -
@finn
Thanks.
All personal choice, wasn't 'getting at anyone' - and you are not implying I was!
I think there are people 'new to cycling' who find they are not 'as fit as they thought' (for cycling) and others who feel that cycling is too much like hard work.
I just hope some of them get helpful/supportive advice - like on here.
I'm well aware that I am fit (enough) because I have 'always' cycled. It can't be easy for people 'just starting' (or after a big gap) cycling, especially if they don't consider themselves to fit.
Posted 8 years ago # -
@WC
Running Intervals works.I join Martin Hymann's (free & open to all) interval sessions in the Meadows. Tuesdays at 1955.
http://www.lothianrunningclub.co.uk/event/meadows-intervals/
You choose how far and fast you run, rest until 6 minutes have elapsed and repeat 5 times.
There are other similar sessions.
I felt faster after 2 or 3 weeks and and gained a new PB for 5k after almost 3 years of trying.
Posted 8 years ago # -
"until I decided to try and take the cross racing a bit more seriously"
When I was a kid I used to imagine I might be quite good at cycle racing, certainly I wish it had been a 'sport' option at school - cyclo-cross would have been a great alternative to getting muddy with a ball!
I did a mountain bike race the year I became a Vet. Think Sandy Gilchrist one that section - I was never going to be as fit as him. I didn't come too far down, but wasn't inspired to do it again.
Happy racing the traffic these days - well it's not hard.
Posted 8 years ago # -
I did another parkrun and did my 5k in under 30mins. which for me is a win :)
promptly came down with a cold though :(
thanks to fimm's useful post above, I have concluded that I needn't try intervals. yay.
Posted 8 years ago # -
I had a couple of weeks of doing pyramid training (I think that's what it's called) when I was recovering (on the Inverleith rugby pitch, broadly jog up to the 22, sprint back, jog up to the halfway line, sprint back etc etc), but then on three separate occasions I got what felt like mini tears/strains in a muscle and decided that I was now too old to sprint. I'm sure my top end speed has fallen off dramatically since I did my achilles.
This is bad in that my lack of inclination to improve stick or ball skills meant that the one thing I could offer for hockey or football teams was speed and fitness. It is good because it means I never need to think about playing hockey or football again. :-)
Intervals are very good at improving your fitness. If nothing else they make you put in more conscious effort than you might on a same-pace run. I'm not that inclined to do them running, but I do like a rolling route which allows for some sustained effort up hills, which may well be a more organic equivalent.
Speaking of which, I was down in Windermere yesterday and did a run up out of the town and onto one of the smaller fells there. A 7km loop, 5km of which was glorious trails/grass and great views. And lots of uphills. It was great.
Posted 8 years ago # -
Did a cycle- run - cycle last week to Arthurs seat, up to the top and back down and around. Followed by a park run on Saturday morning with the other half and soem house guests we had. Got 23 mins on the park run which felt reasonably well paced. My thighs hurt though - think its the weight of them bouncing with each step makes the ligaments sore. Cx on Sunday so it's an indoor session tonight followed by a few easy sessions through the week and a run on Thursday .
Posted 8 years ago # -
I ran 12Km for the first time since May at the weekend. Mostly it was on forest trails near Aberfoyle. My legs were fine but
one of my feet was complaining bitterly by the end.Posted 8 years ago # -
An easy low tech way of doing intervals is to use lamp posts. After warming up, about a one mile jog?, sprint between the first two you find, then slacken off between the next set. Then sprint between the next two sets,and rest between the next two. Get the idea? Build up to five sets, then unwind down through four, three and the rest. Finish off with another one mile jog. It'll certainly get your legs used to running at speed, but I wouldn't try more than once a week. Plus: helps the time go quickly ...
Posted 8 years ago # -
My thighs hurt though - think its the weight of them bouncing with each step makes the ligaments sore.
Whenever I run I wish had drainpipe legs. I'm sure I would be at least 30s/mile faster!
On the other hand, we just have to console ourselves that they come in handy on the bike...
Posted 8 years ago # -
Two different interval sessions, done in the same place:
https://www.strava.com/activities/250001151/laps
https://www.strava.com/activities/225632894/lapsHill rep sessions -
Short and sharp:
https://www.strava.com/activities/247004348
Longer, using the Lanark Road:
https://www.strava.com/activities/223172353
Increasing bits of Kaimes Road:
https://www.strava.com/activities/240686632/lapsPosted 8 years ago # -
@SRD thank you...
Posted 8 years ago # -
Hill rep sessions -
oh dear god, my legs hurt just looking at that! I should probably have a go...
Posted 8 years ago #
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