The official running thread™

I

InvisibleJim

Expert Member
Joined
Mar 9, 2011
Messages
2,926
Thor said:
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
Click to expand...
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 :ROFL:,) eccentric calf raises on a step and slow mountain climbers with good form.
 
AlmightyBender

AlmightyBender

Executive Member
Joined
Aug 24, 2012
Messages
7,249
InvisibleJim said:
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.
Click to expand...
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.
 
Thor

Thor

Honorary Master
Joined
Jun 5, 2014
Messages
44,236
I pushed myself tonight because I told myself if I do not then you online strangers are going to call me a fatty.

I did:
  • Weight Training (just some dumbell stuff, side raises and chest and triceps and biceps, basically copped out and did feeder exercises - for these of you who knew Rich Piana you'd get it.) ± 20 minutes
  • Bicycle Stationary thing ± 5 minutes
  • and then the main course, treadmill, (the road to 5Km in 30 minutes).
A003FE3C-0910-4782-8EA6-103CAF5A22D1_1_105_c.jpg

0504CE7D-6E1D-46C8-8EA7-893961D3748E_1_105_c.jpg

CleanShot 2021-08-26 at 7.39.39@2x.png
 
W

wise_guy

Expert Member
Joined
Jul 7, 2010
Messages
2,525
Thor said:
I pushed myself tonight because I told myself if I do not then you online strangers are going to call me a fatty.

I did:
  • Weight Training (just some dumbell stuff, side raises and chest and triceps and biceps, basically copped out and did feeder exercises - for these of you who knew Rich Piana you'd get it.) ± 20 minutes
  • Bicycle Stationary thing ± 5 minutes
  • and then the main course, treadmill, (the road to 5Km in 30 minutes).
View attachment 1134864

View attachment 1134862

View attachment 1134860
Click to expand...
Well done.
Just bear in mind the 5k is an aerobic event - so you first have run long before you can run fast.
So many long slow low HR runs with 1 or 2 intense interval sessions is the way to go.
 
Thor

Thor

Honorary Master
Joined
Jun 5, 2014
Messages
44,236
wise_guy said:
Well done.
Just bear in mind the 5k is an aerobic event - so you first have run long before you can run fast.
So many long slow low HR runs with 1 or 2 intense interval sessions is the way to go.
Click to expand...

Ahh, that's an interesting take.

Kinda makes sense thinking about it.
 
Claymore

Claymore

Executive Member
Joined
Jan 20, 2004
Messages
8,340
The_MAC said:
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..
Click to expand...
I was lucky. I was sick at home for a week, couldn't run, but managed to walk every second day. I lost 15km of my monthly target, and HR etc. seems unchanged.
 
Claymore

Claymore

Executive Member
Joined
Jan 20, 2004
Messages
8,340
wise_guy said:
Well done.
Just bear in mind the 5k is an aerobic event - so you first have run long before you can run fast.
So many long slow low HR runs with 1 or 2 intense interval sessions is the way to go.
Click to expand...
I'd agree. Do longer, slow runs, and it'll build up the endurance and make the 5K easier.
 
OnlyOneKenobi

OnlyOneKenobi

Expert Member
Joined
Dec 6, 2013
Messages
1,691
I had a somewhat different approach... last year this time I weighed 133KG.

Started working out end of Sept 2020 and lost about 34kg to date. Every time I ran or did cardio I pushed myself as hard as possible, almost every day, but took a break day here and there.

Now I can do an outdoor 5k run in about 24 min or so, preparing for a 10k city run at the end of next month. Diet-wise, I didn't change much other than calorie counting and cut out a lot of sweets and sugars at first. I guess it might not work for everyone, so do what works for you.
 
The_MAC

The_MAC

Executive Member
Joined
Oct 11, 2012
Messages
8,204
Claymore said:
I'd agree. Do longer, slow runs, and it'll build up the endurance and make the 5K easier.
Click to expand...
I like to do long runs on the weekend, and in the week mix it up with slow mid distance runs and shorter tempo runs - I have seen great results from the tempo runs, it strengthens the heart and gives you good strength for hill climbing.

Cross training is also very beneficial, running, a bit of cycling and some basic aerobic exercise - pushups, squats and lunges (just that if you don't have time).

I say, make exercise simple, it then becomes easier to do it more often
 
S

Scary_Turtle

Expert Member
Joined
Aug 13, 2015
Messages
3,205
Thor said:
Snip
Click to expand...

I was also heavy when I started running so I can give a few tips.

- Things are going to hurt but if its sore on both sides its fine and just needs some rest if its on one side you need to take a break/physio.
- You are going to have to try a few shoes to find the perfect one and this is going to cost.
- Get on the road and do your runs it so much more fun.
- Don't be afraid to walk run walk run to do a 5km, the object of many runs is getting used to being on your feet.
- At some point you are going to need a watch, personally Garmins training programs are great and I wish I had followed one when I started. A secondhand Garmin 45 goes for around R2000 and is a great watch.
- Don't run flat out everyday (once a week max) or you are going to end up injured. Find your easy pace and stay with it, you will naturally get faster and when you do your fast run you will see the difference.
- Make sure you are having fun with running and do at least one fun run a week where nothing matters.
- Once you are ready find a club, group or bunch of runners. I have three different groups Tuesday are braai and beer in a parking lot after a 6-10km run, Wednesday is a club run 5-8km run, Thursday is my own fun run, Saturday is the trail friends and Sunday is the long run club runs. Having all the different groups/friends keeps you motivated and you start getting messages at 11pm for the next day "30km cradle run tomorrow" or "heading to kliprivers for a 20km for anyone interested".
 
Thor

Thor

Honorary Master
Joined
Jun 5, 2014
Messages
44,236
OnlyOneKenobi said:
I had a somewhat different approach... last year this time I weighed 133KG.

Started working out end of Sept 2020 and lost about 34kg to date. Every time I ran or did cardio I pushed myself as hard as possible, almost every day, but took a break day here and there.

Now I can do an outdoor 5k run in about 24 min or so, preparing for a 10k city run at the end of next month. Diet-wise, I didn't change much other than calorie counting and cut out a lot of sweets and sugars at first. I guess it might not work for everyone, so do what works for you.
Click to expand...
I suspect we are similar then, my diet is fine, just excessive, I eat 5 steaks when I could get away with 1, and then I have some cookies with milk too much, so need to cut that back and eat less in general.

Because I train hard, as in training is where I and the devil sit down and hash it out. After that I go back to being a law-abiding person.

 
Thor

Thor

Honorary Master
Joined
Jun 5, 2014
Messages
44,236
Scary_Turtle said:
At some point you are going to need a watch, personally Garmins training programs are great and I wish I had followed one when I started. A secondhand Garmin 45 goes for around R2000 and is a great watch.
Click to expand...
Currently have fitbit.

But I am ... burning ... to go Apple Watch (since I have apple everywhere else)

Apple Watch thread

But then it's not a smart watch? At least not best in the business as the fitbit has all that, GPS, lte, Whatsapp, music, Spotify, etc. So if it can't stand out in fitness and it can't stand out in health, where does it stand out? Why bother then? Use your Fitbit...if/when it eventually...
mybroadband.co.za
 
You must log in or register to reply here.
Top