The official running thread™

[notayoba]

That is the thing, I do not want to travel, I have a lake in front of my house

View attachment 1134544

The gym is also here,

see the pattern?

lazy...

Well there you go: https://www.facebook.com/TYGCanoeClub

Home | tvcc

tygervalleycanoecl.wixsite.com

Edit: Anyway, that's sidetrack. Back to running.

Edit again: From their website, this is truth. " In the beginning it is a challenge to master the skill of paddling and your determination and reserve to succeed will be tested. Make no mistake canoeing it is not an easy sport, but extremely rewarding."

In the beginning you'll do well to do 20 meters without falling out the boat.

 

[RunningFromFat]

That's a relatively easily attainable goal

I would not call it easily attainable. You have to be careful to avoid injury and can't run every run at 170bpm.

So I went and bought these: 2 days ago

Nike Downshifter 10 Men's Road Running Shoes. Nike ZA

Find the Nike Downshifter 10 Men's Road Running Shoes at Nike.com. Free delivery and returns on select orders.

www.nike.com

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And it hurts the side of my feet, even though it is my size and wide.

Is this just new shoe and will get better or did I make mistake?

I never wear shoes, so its all new to me. (I use the 5 finger toe shoes)

TBH you should've found a place where you can run on a treadmill and they then give you a couple of options to choose from that suit your running style. Some sportsman warehouse's do it for example. Also, remember not to run too hard when you do run, it's not a race.

 

[Thor]

In the beginning you'll do well to do 20 meters without falling out the boat.

lol, that will be embarrassing considering there's a thousand people looking over this lake

 

[Thor]

TBH you should've found a place where you can run on a treadmill and they then give you a couple of options to choose from that suit your running style. Some sportsman warehouse's do it for example. Also, remember not to run too hard when you do run, it's not a race.

Mmm, maybe when I reach a new milestone I will go that route, had no idea shoes are this expensive.

I do run a bit heavy, I am used to sprinting. So I did 14km/h bursts and then walk at 3km/h

I don't know where / or have a groove yet, anything running between 6 - 10km/h feels awkward, I can walk up to 6km/h with effort (comfort at the moment is 4.5km/h for walking), but running, I do not feel "Stable" unless I go over 10Km/h, then I can do full motions

jogging is weird, I need to get used to it, as I still have a very sprint-oriented form when trying to jog.

If that at all make sense?

 

[RunningFromFat]

Mmm, maybe when I reach a new milestone I will go that route, had no idea shoes are this expensive.

I do run a bit heavy, I am used to sprinting. So I did 14km/h bursts and then walk at 3km/h

I don't know where / or have a groove yet, anything running between 6 - 10km/h feels awkward, I can walk up to 6km/h with effort (comfort at the moment is 4.5km/h for walking), but running, I do not feel "Stable" unless I go over 10Km/h, then I can do full motions

jogging is weird, I need to get used to it, as I still have a very sprint-oriented form when trying to jog.

If that at all make sense?

Yes you make sense, and it sounds like you're pushing too hard. It would be beneficial to know your heart rates during these runs to see if you're at an aerobic or anaerobic state. Most runners will tell you that you run 80% aerobic ( at a comfortable steady state) effort because it boosts your endurance and less chance of injury. Your fitness will improve and the longer you your run is, the better. Effectively after all that, you'll come back down to do a 5k and 30 mins will be a walk in the park.

 

[Thor]

It would be beneficial to know your heart rates during these runs

I do have stats for us.

 

[RunningFromFat]

Everyone's max HR is different, but yours is on the low end so that's fine. How did you feel after those two sessions? Were legs hurting more?

 

[Thor]

Everyone's max HR is different, but yours is on the low end so that's fine. How did you feel after those two sessions? Were legs hurting more?

Nothing hurt except the side of my feet, so I really hope it is just the shoes that are new and still need to be "run in"

During the run, I was obviously dead.
Not so much out of breath, but some muscles in the lower leg absolutely BURNING, so much that I simply had to stop and walk. my heart wanted to go, my soul want to go, but my legs was like, no sir, you ain't going nowhere.

 

[RunningFromFat]

Nothing hurt except the side of my feet, so I really hope it is just the shoes that are new and still need to be "run in"

During the run, I was obviously dead.
Not so much out of breath, but some muscles in the lower leg absolutely BURNING, so much that I simply had to stop and walk. my heart wanted to go, my soul want to go, but my legs was like, no sir, you ain't going nowhere.

View attachment 1134636

Yup, hurt was the wrong word, mean't fatigue. Are you running on much incline? Legs makes sense when you've been out of it. I definitely suggest looking at the Couch to 5k which is worldly renowned. I've been running for roughly 3-4 months and my legs still give out first as well, especially on high elevation routes.

 

[ShloshMalosh]

Ran 5kms for the 1st time in too long... and it was too long cos check this heart rate... i felt it

walked the last K

 

[notayoba]

Nothing hurt except the side of my feet, so I really hope it is just the shoes that are new and still need to be "run in"

During the run, I was obviously dead.
Not so much out of breath, but some muscles in the lower leg absolutely BURNING, so much that I simply had to stop and walk. my heart wanted to go, my soul want to go, but my legs was like, no sir, you ain't going nowhere.

View attachment 1134636

It was the same with me when I ran a lot. It will get better, till it doesn't. Eventually I ended up with an achilles tendon injury. years later I figured out foam rolling and a massage machine after a run sorts it out. Deadlifts also helps as it stretches that whole area while under load. You have to really loosen the whole calf up a bit.

The old joke goes:
When 2 strangers at party discover they are both cyclists, they'll start discussing bikes. When 2 people discover they are both runners, they start discussing injuries.

 

[Thor]

Are you running on much incline?

I try not to go below 3 - whatever that means.

Basically, I do not want to run flat, that feels like cheating, the real world is full of inclines of nature I tell myself, so I move the incline around to "shock" the body.

 

[The_MAC]

Pre-Covid, 4:30/km, Post-Covid, 5:30/km

Not surprising, avg heart-rate Pre-Covid was 120bpm, Post-Covid it is 145bpm

Bloody China-Virus robbed me of 1 month of training..

 

[dj_jyno]

I try not to go below 3 - whatever that means.

Basically, I do not want to run flat, that feels like cheating, the real world is full of inclines of nature I tell myself, so I move the incline around to "shock" the body.

That's probably 3 degrees from horizontal. Running flat doesn't necessarily have to feel like cheating, and you also want to give your body time to recover from the inclines. I've been averaging 3 runs a week for the past 5 years, and steep inclines (like Uys Krige between Plattekloof Road and the Road Lodge, or Jip de Jager heading from the N1 towards Welgemoed) still get me if I haven't done it in a while.

Two things I can advise you on - do some weight training on the non-running days, and look at following the "Couch to 5/10k" plan.

 

[The_MAC]

That's probably 3 degrees from horizontal. Running flat doesn't necessarily have to feel like cheating, and you also want to give your body time to recover from the inclines. I've been averaging 3 runs a week for the past 5 years, and steep inclines (like Uys Krige between Plattekloof Road and the Road Lodge, or Jip de Jager heading from the N1 towards Welgemoed) still get me if I haven't done it in a while.

Two things I can advise you on - do some weight training on the non-running days, and look at following the "Couch to 5/10k" plan.

If I can also propose jumping onto a bicycle for a few minutes after a run as a way of "stretching" and cooling down - the change of muscle groups and the direction in which they push/pull really helps with recovery

 

[Thor]

If I can also propose jumping onto a bicycle for a few minutes after a run as a way of "stretching" and cooling down - the change of muscle groups and the direction in which they push/pull really helps with recovery

Mmm, that's a good suggestion actually, sort of a wind down event

 

[AlmightyBender]

Nothing hurt except the side of my feet, so I really hope it is just the shoes that are new and still need to be "run in"

During the run, I was obviously dead.
Not so much out of breath, but some muscles in the lower leg absolutely BURNING, so much that I simply had to stop and walk. my heart wanted to go, my soul want to go, but my legs was like, no sir, you ain't going nowhere.

View attachment 1134636

Bra, legs is always the weakest point when starting out. Even more so the more weight we ask them to push.

I've got back into running for the last year and my legs are still the weakest point. Can cycle for 4 hours (i.e. lungs are strong) but can't run for more than 60 minutes. Just gotta build slowly as others have said. Well done.

 

[InvisibleJim]

Bra, legs is always the weakest point when starting out. Even more so the more weight we ask them to push.

I've got back into running for the last year and my legs are still the weakest point. Can cycle for 4 hours (i.e. lungs are strong) but can't run for more than 60 minutes. Just gotta build slowly as others have said. Well done.

Are you doing any strength training as well as the running? Simple bodyweight exercises like squats, lunges, calf raises are beneficial. 2 sessions of 30 minutes or so per week is enough. Even one if you are pushed for time.

 

[InvisibleJim]

Nothing hurt except the side of my feet, so I really hope it is just the shoes that are new and still need to be "run in"

During the run, I was obviously dead.
Not so much out of breath, but some muscles in the lower leg absolutely BURNING, so much that I simply had to stop and walk. my heart wanted to go, my soul want to go, but my legs was like, no sir, you ain't going nowhere.

View attachment 1134636

It might improve anyway once you acclimatize to the running a bit more but you could maybe try calf raises (do the 3 feet positions feet out, feet straight ahead and feet in - you know, like a 145kg ballerina ,) eccentric calf raises on a step and slow mountain climbers with good form.

 

[AlmightyBender]

Are you doing any strength training as well as the running? Simple bodyweight exercises like squats, lunges, calf raises are beneficial. 2 sessions of 30 minutes or so per week is enough. Even one if you are pushed for time.

100% bro. Doing all that. I'm heavy and have underlying imbalances which I need to respect. I'm 110kg now (down from 130kg) but I know that when I'm 85kg I can run half marathons at 5:00/km. I'll get there again within about 9 months. Slow and steady wins for me.