The official running thread™

Steamy Tom said:
eish thats heavy... I have been looking for something to push me and get my head right, but thats a bit mental for me.
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I agree it is a bit pricey. But what I like is that you have your own dedicated pod, so you don't share weights, or have to wait for someone to finish. You also have a coach at every session, and they push you to go harder/faster/heavier. I need that, otherwise I get de-motivated very quickly.
 
Charlesjjm said:
I agree it is a bit pricey. But what I like is that you have your own dedicated pod, so you don't share weights, or have to wait for someone to finish. You also have a coach at every session, and they push you to go harder/faster/heavier. I need that, otherwise I get de-motivated very quickly.
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That is a bit hectic for me, I have a semi gym in my spare garage bars, weights, bike, pull up bar and dip machine. Was looking for some kind of program that I could utilize with the things I have.

I found a few https://www.runnersworld.com/uk/tra...7555/strength-training-plan-marathon-runners/ and this http://www2.furman.edu/sites/first/Documents/16_oct2324.pdf but they seem very basic.

Maybe I must just go see a biokineticist and get them to build me a program.
 
Scary_Turtle said:
That is a bit hectic for me, I have a semi gym in my spare garage bars, weights, bike, pull up bar and dip machine. Was looking for some kind of program that I could utilize with the things I have.

I found a few https://www.runnersworld.com/uk/tra...7555/strength-training-plan-marathon-runners/ and this http://www2.furman.edu/sites/first/Documents/16_oct2324.pdf but they seem very basic.

Maybe I must just go see a biokineticist and get them to build me a program.
Click to expand...
Do their 2 week trial. During that time, they will teach you proper form and technique. You'll also do all the various exercises. Then you just mix and match at your home gym. On their Instagram feed they also post a video once a week where they do a more advanced version of one of the basic exercises. This may also help.
 
My first official "road run" tomorrow. Nfi what to expect but I am not used to running with hordes :ROFL:

Decided to stick with the 10k'er
 
ShaunSA said:
My first official "road run" tomorrow. Nfi what to expect but I am not used to running with hordes :ROFL:

Decided to stick with the 10k'er
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Enjoy 10km's are fast and fun on road, try get to the front 1/3 before the race will make things easier.
 
Scary_Turtle said:
Enjoy 10km's are fast and fun on road, try get to the front 1/3 before the race will make things easier.
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My luck is normally to get stuck at the back with every walker in front of me :ROFL:

Not going to stress too much about my time tomorrow. Just a test to see if I will actually enjoy it.
 
ShaunSA said:
Was great fun. Will defo be doing another one soon :cool:

First preference is still going to be trail running though :D
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Awesome! Hope you have something lekker in the pipeline.

I did the Winelands marathon in Stellenbosch yesterday. Haven't done anything longer than 21km since the Cape Town marathon in mid September and it came back to bite in a big way. Have been doing loads of short fast runs in between so when confronted with a longer distance in some serious heat, the body just failed. The last 18km or so were torture.

739205
 
Scary_Turtle said:
That is a bit hectic for me, I have a semi gym in my spare garage bars, weights, bike, pull up bar and dip machine. Was looking for some kind of program that I could utilize with the things I have.

I found a few https://www.runnersworld.com/uk/tra...7555/strength-training-plan-marathon-runners/ and this http://www2.furman.edu/sites/first/Documents/16_oct2324.pdf but they seem very basic.

Maybe I must just go see a biokineticist and get them to build me a program.
Click to expand...

Weight training for running is quite basic. Focus on the following:
  • dead lifts
  • squats
  • leg press
  • calf raises (seated and/or standing)
  • hamstring curls
You must go heavy, so that you can only do 6 to 8 reps per set. 3 sets each.

I put in one gym session a week, more or less doing the above.

The rest of the week I just try to do body weight type exercises and core (though I have been skimping on these the last couple of months!):
  • planks
  • side plank
  • superman
  • single leg squats
  • single leg calve raises (on a step/ledge)
  • hip bridges and thrusts
  • lunges
  • push ups
  • mountain climbers
 
gifs said:
Weight training for running is quite basic. Focus on the following:
  • dead lifts
  • squats
  • leg press
  • calf raises (seated and/or standing)
  • hamstring curls
You must go heavy, so that you can only do 6 to 8 reps per set. 3 sets each.

I put in one gym session a week, more or less doing the above.

The rest of the week I just try to do body weight type exercises and core (though I have been skimping on these the last couple of months!):
  • planks
  • side plank
  • superman
  • single leg squats
  • single leg calve raises (on a step/ledge)
  • hip bridges and thrusts
  • lunges
  • push ups
  • mountain climbers
Click to expand...

Just to add to this @Scary_Turtle a TRX/Suspension Trainer or gymnastic rings might be a worthwhile addition to your home gym. Assisted pistol squats or single leg reverse lunges for instance, might be beneficial.

Also,if you have something to kneel and hook your feet under (I use an expanding door pull up bar at ankle height) you can do a bodyweight hamstring curl - support hands with an exercise ball or ab roller for an easier variation as the full variation requires a great deal of strength.
 
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742229

For anyone considering entering the Two Oceans next year, entries open on Tuesday. It will unfortunately be via a ballot selection process which sucks but it is what it is.
 
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