General Discussion: The Running Thread


Show original post
Rirawin
Rirawin avatar

9404 posts since 17/7/05

13 Oct 2013 11:22
Dynamic stretching > static stretching, is important, more so post run. Here's a very good guide on dynamic stretches, I do most but not all of them.



I haven't tried it myself, but a lot of people swear by foam rolling.

If you're just starting out, even after a long break, it's good to ease yourself into it and make sure you have rest days to let your body recover. It is also critical to make sure you have the correct footwear to prevent injury.
MrW
MrW avatar

2782 posts since 1/8/11

13 Oct 2013 12:34
Cool Crazy Joe, been using a 910XT this year and it's great, does everything. The group Burt mentioned on garminconnect is here.

Seenmy, different things work for different people but for static stretches (heel drops, crossed foot toe touch etc) I hold for at least 30 seconds, read quite a bit about this being more effective. I also raised pressups and high knee kicks to opposite elbow to loosen up back & shoulders, spend about 10 mins stretching before and after every run.

Also look at running technique, lots of different opinions over which is best but mid / forefoot works best for me.

portman
portman avatar

117 posts since 24/5/08

13 Oct 2013 15:02
There was a great Guardian article last week on their running blog re: stretching.

http://www.theguardian.com/lifeandstyle/the-running-blog/2013/oct/10/should-you-stretch-before-running

Loads of the comments are very interesting too. Like someone said, different things for different people, but I run 20-30miles a week typically, I did Kielder marathon last weekend in 4:11, I never do static stretches at all, and very rarely anything other than a few of the exercises on this guardian blog after a run:

http://www.theguardian.com/lifeandstyle/the-running-blog/2013/jul/16/workouts-for-runners-dynamic-warm-up

I've not once had a running-related injury.
oldgregg
oldgregg avatar

6370 posts since 13/4/02

13 Oct 2013 16:56
MrW wrote: Cool Crazy Joe, been using a 910XT this year and it's great, does everything. The group Burt mentioned on garminconnect is here.
Yeah, the 910xt seems to work great. Did a 10k race today, garmin clocked me at exactly 10k from start to finish line and the time was exactly the same as my official time on the second. Friend did same race using iphone+runkeeper, got a runkeeper result of average overall pace of about 9sek/km faster than actual race time.. Plus his total climb was less than 50% of mine.. Runkeeper generally seems very generous with their numbers.
oldgregg
oldgregg avatar

6370 posts since 13/4/02

13 Oct 2013 17:06
portman wrote: There was a great Guardian article last week on their running blog re: stretching.

http://www.theguardian.com/lifeandstyle/the-running-blog/2013/oct/10/should-you-stretch-before-running

Loads of the comments are very interesting too. Like someone said, different things for different people, but I run 20-30miles a week typically, I did Kielder marathon last weekend in 4:11, I never do static stretches at all, and very rarely anything other than a few of the exercises on this guardian blog after a run:

http://www.theguardian.com/lifeandstyle/the-running-blog/2013/jul/16/workouts-for-runners-dynamic-warm-up

I've not once had a running-related injury.

Never stretched in my life and no injury for 10 years (not stretch related), usually do a slow 3-4 km after really hard or very long runs though.
portman
portman avatar

117 posts since 24/5/08

13 Oct 2013 18:26
Crazy Joe Davola wrote: Never stretched in my life and no injury for 10 years (not stretch related), usually do a slow 3-4 km after really hard or very long runs though.

Yeah, I always start a bit slower, 5mins or so of that, and definitely the same after finishing up. I do do ankle rotations before and after though.

It always makes me feel a bit queasy seeing big blokes pulling on their feet to stretch quads, and doing long pulls on their calves against walls before/after running.
Ruben
Ruben avatar

10775 posts since 2/7/03

13 Oct 2013 18:49
Surely you're not still on 20 snouts a day crazyjoe?
oldgregg
oldgregg avatar

6370 posts since 13/4/02

13 Oct 2013 19:05
Ruben wrote: Surely you're not still on 20 snouts a day crazyjoe?
A pack of marlboro and a box of snus all day every day.
oldgregg
oldgregg avatar

6370 posts since 13/4/02

13 Oct 2013 23:07
Crazy Joe Davola wrote:
Ruben wrote: Surely you're not still on 20 snouts a day crazyjoe?
A pack of marlboro and a box of snus all day every day.

Actually thought about this and decided to quit the smoking for a bit to see how much It will cut my times, just paid for a winter marathon in 27 days to give myself something to aim for. The snus stays though.
Burt
Burt avatar

6093 posts since 3/1/10

13 Oct 2013 23:16
Just the Google image results for 'Snus' put me off that shit - even if it tasted like a candy floss covered minge, I'd still be out.
Ruben
Ruben avatar

10775 posts since 2/7/03

17 Oct 2013 17:05
Can I just turn up at Nike Town on a Saturday for gait analysis?
seenmy
seenmy avatar

6597 posts since 17/6/06

17 Oct 2013 17:17
ran my first full 5k start to finish on monday,which was great as a starting point and to have got the basis of a pace although would like to improve to around 5min a km in a few weeks after essentially 10 years of no exercise other than walking to the station I'm happy and feel good in myself, pace was 6min per a km. my only issue is pain I'm getting in my knees after run, its real constant ache, I can run on it, but its a concern I'm only running twice a week and only in and around 5k. is a support likely to help reduce the stress on joint?
snaye
snaye avatar

10800 posts since 24/10/02

17 Oct 2013 17:22
I have patellar tendonitis from playing too much sport when I was younger which has fucked my knee after years of running and I cant even run a mile anymore without major pain. Support will help but you will be better strengthing the muscles around the knee (gym work required) than strapping up. Be careful as if your prone to it you can fuck your knees quickly.

Where is the pain?
oldgregg
oldgregg avatar

6370 posts since 13/4/02

17 Oct 2013 22:36
Anyone knows how to calculate your real max pulse and zones for the garmin, I just put in standard weight and height stuff as default but tried it out today with the pulse band for a short 8k really holding back most of the time with some quick laps put in to check how my pulse varied and got a training effect of 5, i.e. the run was classified as overtraining (Did a fairly easy 21.09k tuesday and that was still 6s/km faster average pace than todays run to put it in perspective) so think I need to put in some accurate values to get better effects/stats from interval and distance training.

Anyway, have a rest pulse of about 85. No warm up. Did the first 1k at my 10k race pace, just over 4:10/k (pulse topped out at around 167 and started declining), next 4k really slow marathon pace around 5:10-20 (pulse still 150-156), 1k sprint at around 3:20-30 (pulse topped out at 183 and would prob have risen more if continuing at that tempo), last 2k really slow at 5:20-30 (pulse still in the 155 area). Anyway, I was fast as fuck 10 years ago (not mob fast, but still pretty decent) before I injured myself and pretty much quit serious running and want to get back to that form, quick, overtraining atm and prob will continue to cause i like running alot but want to do it smarter. Aware that my pulse is prob higher than mosts due to 20 years of chain smoking and general unhealthy lifestyle but is there anyway to calculate my max pulse from the above or do I need to like run at max speed til i vomit to get an actual value or something, how do you go about it? Pease advice running gurus.
MrW
MrW avatar

2782 posts since 1/8/11

17 Oct 2013 23:12
Got a book on heart rate training from a guy at work who's been running & cycling for years, says the calculation for max heart rate is 210 - (half your age) - (0.5 x your weight in lbs) + 4.

The 910 shows your recovery heart rate, so the amount it drops 2 mins after you stop your session. The bigger the gap between the two numbers the better, not run for a few weeks but I was usually getting around 165 to 115 so recovery rate of 50.

Not sure how accurate the training effect is, I was doing interval sessions that half killed me and got te of mid 3s, did longer slower runs and got tes of high 4s.
R
R avatar

13074 posts since 17/5/03

17 Oct 2013 23:15
snaye wrote: I have patellar tendonitis from playing too much sport when I was younger which has fucked my knee after years of running and I cant even run a mile anymore without major pain. Support will help but you will be better strengthing the muscles around the knee (gym work required) than strapping up. Be careful as if your prone to it you can fuck your knees quickly.

Where is the pain?

Got the same. Had quite a bit of physio and know do an hour a week just on physio type exercises for the knee and it's pretty much fine now. I wear a pt strap to run 4 or 5 times a week, but I think that's more about reassurance than anything else.
Jesus
Jesus avatar

5999 posts since 7/10/08

18 Oct 2013 00:10
Anyone knows how to calculate your real max pulse

http://www.polar.com/us-en/training_with_polar/training_articles/maximize_performance/running/how_to_determine_your_maximum_heart_rate_for_running

oldgregg
oldgregg avatar

6370 posts since 13/4/02

18 Oct 2013 00:23
MrW wrote: Got a book on heart rate training from a guy at work who's been running & cycling for years, says the calculation for max heart rate is 210 - (half your age) - (0.5 x your weight in lbs) + 4.

The 910 shows your recovery heart rate, so the amount it drops 2 mins after you stop your session. The bigger the gap between the two numbers the better, not run for a few weeks but I was usually getting around 165 to 115 so recovery rate of 50.

Not sure how accurate the training effect is, I was doing interval sessions that half killed me and got te of mid 3s, did longer slower runs and got tes of high 4s.

Yeah, but thats still a standardized general formula not taking into account actual race results, i guess a similar one to what garmin uses, by that formula I would be in the anaerobic threshold zone at a very mild tempo and above 100% VO2 Max Zone on my 10k pace, plus my heart would have exploded a long time ago from interval training. I'm looking for a way to measure my real max heart rate. There must be something around that combines the above formula with like real results on 10k, half a marathon or just running at maximum consistent speed for x km while measuring your heart rate?
oldgregg
oldgregg avatar

6370 posts since 13/4/02

18 Oct 2013 00:33
Good one, sounds easy enough, will try out tmrw.
Trystero
Trystero avatar

1622 posts since 1/8/07

18 Oct 2013 10:41
snaye wrote: I have patellar tendonitis from playing too much sport when I was younger which has fucked my knee after years of running and I cant even run a mile anymore without major pain.

The eccentric decline squat protocol is the best treatment for chronic patellar tendinopathy imo. Can't recommend it enough.

Definitely worth giving it a go if you haven't already. Lots of studies and articles online but good general overview here.