Running

[COYBL25]

Interesting, as I enjoy intervals haha. Where I live gives me access to a ridiculous amount of stupidly steep inclines. There's a good 3 or 4 that are just insane and completely wipe me out haha. Got an industrial estate not far from ours as well with an incredibly flat straight which I use for some of my intervals, works a treat for me.

The mad thing about trail running ( which is what I do ), is that only the absolute elite run up the hills, everyone else walks up them lol

 

[COYBL25]

I've stalled at around the 4 mile mark twice a week. I've got a niggling strain in the hamstring area. It's fine so long as I don't do any interval stuff or run more than twice a week. Anything above 4 miles and it let's me know.

Bah.

Off and on, I suffer from hamstring tendinitus.

I use a thigh support, which deffo helps - like a massive tight neoprene bandage, that you pull up onto your thigh.

It won`t cure it, but makes running more comfortable.

The company that do them are called - LP.

They do all kinds of supports.

 

[tr_efc]

The mad thing about trail running ( which is what I do ), is that only the absolute elite run up the hills, everyone else walks up them lol

I just find it bonkers the way certain people still manage to crack out 5'00"-6'00" mile splits during the races. My average pace would be in the 11's probably and my fastest mile would be around 9 minutes. Blows my mind.

 

[Daveysgingerlovechild]

I just find it bonkers the way certain people still manage to crack out 5'00"-6'00" mile splits during the races. My average pace would be in the 11's probably and my fastest mile would be around 9 minutes. Blows my mind.

I used to be able to run a road 10k in around 42/43 mins. Respectable as a pure amateur runner. Could never quite crack sub 40mins though.

Now, after years of eating cake and not running, I can do just over 5k in that time.

 

[tr_efc]

I used to be able to run a road 10k in around 42/43 mins. Respectable as a pure amateur runner. Could never quite crack sub 40mins though.

Now, after years of eating cake and not running, I can do just over 5k in that time.

Which is the happier version of you though?

 

[Daveysgingerlovechild]

Which is the happier version of you though?

The cake eating slow runner

 

[tr_efc]

The cake eating slow runner

Hahaha, love it. That's all that matters then!

 

[JamesEFC]

Hi mate.

I can only talk from my experiences.

When I trained for my first marathon, I developed all kinds of sprains and strains - Achilles / calves / shin splints.

From what I read, it’s your legs adjusting to the increased distance of your runs.

It’s a difficult one, as you need to train, but training causes al these niggles, so what do you do ?

However all is not lost, as you’ve got plenty of time until Edinburgh in 2024.

Have a look at your training plan and maybe wind it back a bit, so your increasing your distances slowly and in increments.

As has been mentioned, shoes can make a big difference too and as much as it’s tempting, try not to run your shoes to death, as they lose their cushioning and the impact can cause all kinds.

I’ve been using Hoka for years now and I swear by them, but it‘s what suits your feet and can be real trial and error.

I used to buy cheap used ones off ebay, give them a run out and if I liked them, I’d go out a buy a new pair - saves a lot of money.

Ps - long distance running is as much about the mental side of things, as it is about your physical fitness.

That`s why long runs are so important - 15 miles plus, as not only do they help give you physical capability of completing a marathon, they also programme your brain, to accept being on your feet for hours.


When you get to the long run stage of your training, don`t worry too much about times, as we`re all different and run at different speeds. Find a speed and rhythm that`s comfortable for you and try to stick to it on your long runs.

Also, use training plans as a guideline, as a lot of them have been designed by high end athletes, for high end athletes and as a result aren`t suitable for your average runner.

One of the biggest mistakes I`ve made in the past, with organised events is failing to look at the gradients involved and getting stung badly as a result - it`s the first thing I look at now !

I think the Edinburgh marathon, has some pretty big hills / gradients in it, which will require you to put in some hill training - look up hill sprints / hill repeats.

Thanks for your input mate,

Absolutely, I’ve got plenty of time, that’s why I went for that race as when I signed up was 12 months, anticipating some niggles and set backs on the way. I just wanted to commit to something to get my ass off the sofa and out there.

I’ve been a big weightlifter for years so not completely unfit but on the larger end of the weight scale which may contribute to extra stress on joints etc. your point about time is a good one, I’m not too bothered at this stage, being 15 and half stone I’m not going to break any records, whether that mentality changes the fitter I get I’m not sure.

Funnily enough the hoka are the ones I just bought, ultra comfy, but I feel the damage was done by the time I started to use them.

Pain has eased now, will give it a Few extra days then get back out there at very low distances and from there, slow pace and slow mileage increase.

Got a post run stretching routine now which I’ve never bothered with and some shin ice pikes which should help.

Your points on the training are interesting and will remember them when I get to later stages!

Thanks again mate

 

[JamesEFC]

@JamesEFC @GrimbolandBlue As a few people have already mentioned, shin splints can frustratingly be down to loads of different things. But the one thing that's helped me hugely with them is starting off every single run incredibly slow. A longer, slower and more relaxed warm up to gently ease in in to the run hasn't half done wonders for my shin splints.

Think they're really common in those who've got big calves, Grealish - who's got some of the biggest calves I've ever seen, spent about 4 months out injured in the 20/21 season suffering from them as well!

Great advice, seen something similar when reading about running form aswell.

Something as simple as running I just presumed I could do but I’m 99% sure I’m over striding which could also contribute

 

[COYBL25]

Thanks for your input mate,

Absolutely, I’ve got plenty of time, that’s why I went for that race as when I signed up was 12 months, anticipating some niggles and set backs on the way. I just wanted to commit to something to get my ass off the sofa and out there.

I’ve been a big weightlifter for years so not completely unfit but on the larger end of the weight scale which may contribute to extra stress on joints etc. your point about time is a good one, I’m not too bothered at this stage, being 15 and half stone I’m not going to break any records, whether that mentality changes the fitter I get I’m not sure.

Funnily enough the hoka are the ones I just bought, ultra comfy, but I feel the damage was done by the time I started to use them.

Pain has eased now, will give it a Few extra days then get back out there at very low distances and from there, slow pace and slow mileage increase.

Got a post run stretching routine now which I’ve never bothered with and some shin ice pikes which should help.

Your points on the training are interesting and will remember them when I get to later stages!

Thanks again mate

No probs mate, glad to help.

If you can afford to, I’d get another pair of shoes, as in the Winter one pair will be almost permanently wet !

Do you have any other races before the marathon ?

If not, I’d advise entering a half marathon, just to get a feel of what a race is all about

 

[COYBL25]

I signed up for Edinburgh marathon 2024 to set myself a long term target, I’m the heaviest and most unfit I’ve ever been. Started running 10weeks ago and just got up to and finished a 10K, but the days after my shins have been killing me. Looks like it’s shin splints.

Anyone experienced this? Read a lot online just seems need to rest and stretch etc but looks like could be weeks out which is really frustrating as was loving the progress and getting out there.

New shoes recommended which I have got but only wore them for my last run before the pain so was probably too late by then

Ps - just looked at the route on Strava. It’s one of the fastest and flattest going, so no need for any brutal hill training as such !

 

[SerenityNigh]

I hate hill repeats so much.

They're definitely effective though.

Hill repeats are so good

 

[royalbalou]

Best advice I had was to join a running club. I did lone running for years and found it easy to talk myself out of pushing myself or changing routes/distance etc but after joining a club 6 years ago I have not only increased my speed tenfold, it's much easier in a group.
Doing a 50k ultra in a couple of months after numerous shorter distance races with an average speed of under 8mm...which, at 61, I'm pretty pleased with

 

[SerenityNigh]

There's a thing called threshold running that suggests that to build up your endurance you should run slower for about 80% of your runs.

Looks to put you around 65% of your max heart rate. It's a bit counterintuitive to go out slowly when running, but it does seem to work

There's loads of stuff about it on the internet

*swings in and catches live grenade*

You want to talk training theory? One of the few excitable topics among the running nerds? I’m in.

Generally I agree with what you write above but there are wrinkles upon wrinkles on this topic. And I’ve been listening to a podcast describing “flux training” which seeks to run up to half of your miles at lactate threshold.

But I’m sure we won’t let this thread slide into war ;

But back to what you wrote, running negative splits is a basic training practice that is almost universally good. It takes less energy to finish fast than to start fast and the physiological difference is huge. In fact there is some credibility that finishing fast can simulate a harder workout entirely. And even strides at the end of any workout, whether fast or slow, can aid muscle fiber recruitment.

*lobs grenade back into crowd*

 

[MisterJ]

*swings in and catches live grenade*

You want to talk training theory? One of the few excitable topics among the running nerds? I’m in.

Generally I agree with what you write above but there are wrinkles upon wrinkles on this topic. And I’ve been listening to a podcast describing “flux training” which seeks to run up to half of your miles at lactate threshold.

But I’m sure we won’t let this thread slide into war ;

But back to what you wrote, running negative splits is a basic training practice that is almost universally good. It takes less energy to finish fast than to start fast and the physiological difference is huge. In fact there is some credibility that finishing fast can simulate a harder workout entirely. And even strides at the end of any workout, whether fast or slow, can aid muscle fiber recruitment.

*lobs grenade back into crowd*

I saw someone writing about flux training, but to be honest it went right over my head.

I quite like the threshold training, fortunately my Garmin Fenix seems to have a few programmes I can follow