The official running thread™

[Steamy Tom]

Hi, so long story short I am trying to find some actual interests in my life and also trying to get a bit fit and into better shape.

So I am trying to get into running in the early morning, started with a small 2 km route around my neighbourhood, will try work my way up on this to the point I can run it constant at a good pace then increase the distance.

Does anyone have any pointers or advice to help me enjoy it more along the way etc?

Thanks

04/03/2019 - 2km@16
05/03/2019 - 2km@15
06/03/2019 - 2km@15.23
07/03/2019 - 2km@14.41
18/03/2019 - 2km@14.46
19/03/2019 - 2km@15.15
20/03/2019 - 2km@13.57
22/03/2019 - 2km@14.48
25/03/2019 - 2km@13.57
26/03/2019 - 2km@13.14
27/03/2019 - 2km@12.59
28/03/2019 - 2km@12.47
30/03/2019 - 5km@30.50
01/04/2019 - 2km@11.55
02/04/2019 - 2km@12.39
03/04/2019 - 2km@12.25
04/04/2019 - 2km@12.50
06/04/2019 - 2km@10.59
09/04/2019 - 2km@12.20
10/04/2019 - 2km@11.21
11/04/2019 - 2km@12.33
13/04/2019 - 3.5km@24.51
15/04/2019 - 3.5km@22.44
16/04/2019 - 3.5km@22.28
17/04/2019 - 3.5km@22.30
18/04/2019 - 3.5km@22.40
20/04/2019 - 5km@29.11
?
24/04/2019 - 3.5km@22.46
25/04/2019 - 3.5km@23
27/04/2019 - 5km@28.50
29/04/2019 - 3.5km@22.08
30/04/2019 - 3.2km@19.31
02/05/2019 - 3.2km@20.2
03/05/2019 -3.2km@20.10
04/05/2019-5km@28.48
06/05/2019 - 3.2km@19.39
07/05/2019 - 3.2km@18.50
08/05/2019 - 3.2km@18.51
09/05/2019 - 3.2km@19.03
11/05/2019 - 5km@26.58
13/05/2019 - 3.2km@18:58
15/05/2019 - 3.2km@18:45
16/05/2019 - 3.2km@18:39
18/05/2019 - 5km@27:15
20/05/2019 - 2km@11:14
23/05/2019 - 3.2km@18.10
25/05/2019 - 5km@27:20
27/05/2019 - 2km@12:30
28/05/2019 - 2km@11:38
30/05/2019 - 2km@11:30
02/06/2019 - 5km@28:35
04/05/2019 - 5km@33:05
06/06/2019 - 4km@24:07
09/06/2019 - 3km@20:20
22/06/2019 - 5km@27:30
24/06/2019 - 2km@11:40
25/06/2019 - 2km@10:44
29/06/2019 - 5km@28:50
02/07/2019 - 5km@27:45
10/07/2019 - 2km@11:37
20/07/2019 - 5km@29.55
03/08/2019 - 5km@28:10
17/08/2019 - 5km@27.10
31/08/2019 - 5km@29:00
07/09/2019 - 5km@28:30
18/09/2019 - 1km@6:20
19/09/2019 - 1.25km@7:17
23/09/2019 -3.5km@21:20
28/09/2019 - 5km@32:10

 

[zerocool2009]

I would say, if you are starting, look if you have a parkrun in your area ! Its fun, addictive and you get a nice workout (its 5km every saturday morning)

 

[satanboy]

I started running too recently. I have viewed the Saturday park-run that passes my place and come to the conclusion that it isn't for me. There are always a few idiots that think it is a professional sprint and run like a mob is chasing them. What is the fun in that, unless you can trip them as they fly by?

 

[Steamy Tom]

I would say, if you are starting, look if you have a parkrun in your area ! Its fun, addictive and you get a nice workout (its 5km every saturday morning)

so we want to do that, i just feel it is a bit chaos, and it isn't flexible as in it is a fixed distance on a set day at a set time, whereas i want to try run 3-5 times a week, but i will definately try get into it also as an event type run

 

[Steamy Tom]

i downloaded an app called run keeper which is made by ascics and tracks distance and time etc. the gps on it seems heavily off, for example this morning i did just over 2km in 16m, but the app says 1.34km and the map showed me going through gardens lol.

 

[egenis]

Runtastic works ok. Also look at Strava.

Gps will be wonky if you have power save or the likes active on your phone.

 

[mattrudlles]

Walk-run in the beginning to avoid injury - do this for 30min. Split it in the ratio of 2:1 (Walk:Run) to begin with. There is a book on this method, can't remember the name right now.

 

[Steamy Tom]

Walk-run in the beginning to avoid injury - do this for 30min. Split it in the ratio of 2:1 (Walk:Run) to begin with. There is a book on this method, can't remember the name right now.

i kinda walk for like 2 minutes, then jog the length of the block, then walk the short block, then jog the long length, then walk the short etc.

 

[Claymore]

Run when you can, walk when you can't. Don't stress about trying to go fast; just take it gently, run at a pace you're comfortable with. Signing up for Parkrun is excellent motivation; it gives you a weekly target to measure yourself against.

 

[Segg]

The trick is to enjoy your running, but at the same time push yourself to improve...

I've done 1 park run and found it horrible - way too many people around, same with most "races" - I run for the hell of it, and to get away from people

When I started I was averaging +- 6:00/KM on my main route, now I'm down to about 04:40 (9 months on)

Decide on a distance and route you want, run it (non-stop) and note your time

The next time you run that route try beat your previous time

 

[Zuner]

I started running too recently. I have viewed the Saturday park-run that passes my place and come to the conclusion that it isn't for me. There are always a few idiots that think it is a professional sprint and run like a mob is chasing them. What is the fun in that, unless you can trip them as they fly by?

I don't see the logic in this, what does it matter if they're sprinting? There are fast runners and slow runners. Parkrun is great because it caters for both with no judgement.

so we want to do that, i just feel it is a bit chaos, and it isn't flexible as in it is a fixed distance on a set day at a set time, whereas i want to try run 3-5 times a week, but i will definately try get into it also as an event type run

Parkrun is great, usually lots of people, and no judgement on how slow you may be, many people walk the route. Also your times are stored on the site so you can track your progress. If you're on vitality you get points too.

 

[akescpt]

Walk-run in the beginning to avoid injury - do this for 30min. Split it in the ratio of 2:1 (Walk:Run) to begin with. There is a book on this method, can't remember the name right now.

going to start this in this week...

 

[terencej]

I liked the park runs in the beginning but recently the park run in my area is littered with dogs. I tried the park in January twice after a year of not running and kept tripping over dogs and leashes. I have less stress running on my own.

 

[Zuner]

The trick is to enjoy your running, but at the same time push yourself to improve...

I've done 1 park run and found it horrible - way too many people around, same with most "races" - I run for the hell of it, and to get away from people

When I started I was averaging +- 6:00/KM on my main route, now I'm down to about 04:40 (9 months on)

Decide on a distance and route you want, run it (non-stop) and note your time

The next time you run that route try beat your previous time

Wow, you're fast!! I do exactly what you say, my rule is i don't stop to walk, i try and run the whole distance. Though thats not working for me, i'm not getting faster.

 

[pinball wizard]

Getting into running tips

Don't use just the tip.

 

[L-Dog]

You need a goal, usually a 10 or 21km to start with. Enter a race in a couple of months and this will force you to stay motivated and exercise. A fitness buddy or running club also helps

 

[Zuner]

I liked the park runs in the beginning but recently the park run in my area is littered with dogs. I tried the park in January twice after a year of not running and kept tripping over dogs and leashes. I have less stress running on my own.

Sounds like you guys park run is crap, here in the vaal, we have a parkrun on Heron banks golf course/estate, plenty of people peaked around 850 people last year. loads of dogs, but plenty of space to run.

 

[Steamy Tom]

Don't use just the tip.

if i use more your mom cries?

 

[Steamy Tom]

The trick is to enjoy your running, but at the same time push yourself to improve...

I've done 1 park run and found it horrible - way too many people around, same with most "races" - I run for the hell of it, and to get away from people

When I started I was averaging +- 6:00/KM on my main route, now I'm down to about 04:40 (9 months on)

Decide on a distance and route you want, run it (non-stop) and note your time

The next time you run that route try beat your previous time

yeah, i am doing about 8m/km now (i reckon i could be faster but the SO struggles) - the goal is to do the 2km course jog running the whole way at around 5m/km, then i will up the distance.

 

[Snyper564]

TLDR. My tips coming from someone who never ran a day in their life to 40-60km a week in 5-6 months.

1. Get decent shoes, I would say try Asics atleast, new balance/Nike/Puma/Addidas are decent but you want to try get proper running shoes if you want to take this a bit more seriosuly. Other options are Brookes and Saucony. Remember you rrunning kit is limited not like cylcing so spend more on shoes if you have strange feet issues like I do go to a foot DR and get them to recomend the righ SHOE and SIZE.
2. Get a nice couch to 5km running program, this is a great starting point.
3. DO NOT DO TO MUCH TOO SOON.
4. incase you missed point 3 DO NOT DO TO MUCH TOO SOON. This can mess you up big time thats why I recommend couch to 5km.
5. Get decent running clothes. MR price sprot is more than suffient here. You want proper technical tshirts and shorts. The shorts are R100-R150 shirts are R100-R150 as well. Nothing more needed here for now. I wont really upgrade these. This makes a world of difference to whick sweat etc away.
6. Warm up - Cool down and get a foam roller. Cheap one for R150 at dischem is more than sufficient. Youtube how they work will help you get through a lot of muscle pains.
7. Drink enough water during the day, during the run. When you take this more seriosuly you will get to the point of eating to run properly.
8. You can get a running/gps watch if you want this motivated me at first. I am still using my tomtom multisport. You can pick these up for a steal on OLX if you go secondhand.
9. Lastly, remember a bad run is better than no run. Keep up the effort your body is an ever evolving machine that will adapt to the new effort you are putting in.

All the best. Running has changed both my and my wife's lives for the better.

I supplement the running with gym but you dont have to my OCD personality would make me broke if I took up cyclcling so running is perfect for me.