THE......Definitive Runner's Thread!

[x-trainer ben]

why do i get some aches in my upper arms and shuldes when running for more than 10 ins...ive tried different arm positions ...but to no avail...!!

Because what your doing is like a static hold....while running.... so you muscles get fatigued while holding the muscles contracted as you run.

[BalhamBeast]

Hello Kirsty! I do know how you feel. I've just been out for 18 months. I got a searing pain in the ball of my foot that I figured was sesamoiditis. I couldn't run with it at all, so I stopped, and then my achilles flared up! I had surgery on my foot (I discovered a small cystic lump there that may or may not have contibuted to the foot pain) in July and am now back running again. Foot is no problem but I really have to keep an eye on that tendon! I'd just done my first half marathon as well when the problem struck so I'm having to build up as well.

I did something similar a few years ago too - I entered my first 15K, for a Stroke charity (both my parents had strokes so this was something I wanted to do quite badly) and a few days after sending off the payment, I sprained my ankle really badly. I was gutted. Fortunately they had another 15K the following year and I completed that instead, so I got there eventually!

As far as ITB injuries go, they can be nasty. I've had issues with my left one. Make sure you stretch your quads often (especially if you're in a sit-down job) and foam roll those puppies religiously. I found unilateral leg exercises such as bulgarian split squats and box step-ups helped. And yes, work that core!

[gs425e]

Because what your doing is like a static hold....while running.... so you muscles get fatigued while holding the muscles contracted as you run.

is there a way to overcome this then..should i swing my arms a lot more

[D3D]

why do i get some aches in my upper arms and shuldes when running for more than 10 ins...ive tried different arm positions ...but to no avail...!!

I'm guessing you're tensing up your arms/shoulders while running. One way I've found to make sure my arms/shoulders stay loose is to focus on keeping my hands loose, almost to the point of just letting them flop around. I've noticed that if I focus on my fingers and hands, keep them loose and down near my waist, then my arms and shoulders also relax. Make sure you're maintaining good posture as well, a lot of people tend to hunch forward when they run, which can also contribute.

[whatevergirl]

@ gs4...Here's a link you might find very helpful...
http://www.chirunning.com/

Just a pop in to say hi to everyone! I've been keeping up with my runs, weather has been a delight.

[Spen1971]

Hi all. Not posted for a while, the black dog came to visit and took some chasing away. Managed to keep up with the running but not so much with the weights.

A question for you who lift weights too. Would doing the Kris Gethin plan off here be good enough for me. I would adapt the leg exercises so it is more endurance based.

[FitnessFan76]

Just come back from a 5.34km - with a bit of a difference: today when I got tired, I kept finding more and I felt that I was going at a good clip today.

I'm thinking it might be down to the latest addition to my diet: oatmeal shakes. I've only been drinking them for a couple of days, but today I really felt like I had a lot more energy! I'm taking oatmeal shakes to increase my calorie intake as I've decided to make my main goal to build muscle: after all the more muscle mass you have, the more calories you burn anyway. Not looking to get huge; I've always found that a bit freaky looking and at 5ft 6in it wouldn't suit me anyway. Just nice and athletic - like your average Premiership footballer would do.

I used to do around 10k, but I'm cutting back on the cardio because of the change in goals.

Next time I go, I'll use a route I know is exactly 5k - if I trash my PB, then I have my answer, eh?

I've got a bit of a dodgy knee: would building stronger quads/hamstrings help with that?

[PhiDelt234]

Would love to break 20 mins on a 5k. Sitting at 23:30 pr.

[FitnessFan76]

Would love to break 20 mins on a 5k. Sitting at 23:30 pr.

Ha ha, I'd love to be sitting on a 23:30 5k. My pace is nothing to write home about, but that's not why I run.

[whatevergirl]

Would love to break 20 mins on a 5k. Sitting at 23:30 pr.

kudos! that's a saaaweet pr, indeed!

[Spen1971]

Ive never run an official 5k. Fastest I timed myself is 21:50.

[PhiDelt234]

Thanks fitnessfan! Sorry unable to multi quote

kudos! that's a saaaweet pr, indeed!

Thanks! I'm apart of this running club here in Vegas and I'm the slowest one everyone runs bellow 18 mins. One guy is in the high 15 mins for a 5k.

[whatevergirl]

Thanks fitnessfan! Sorry unable to multi quote



Thanks! I'm apart of this running club here in Vegas and I'm the slowest one everyone runs bellow 18 mins. One guy is in the high 15 mins for a 5k.

meh, always stands a chance that someone's faster, stronger, whatever...compete against yourself.
cool that you're in a running club...
how long have you been running?

[BalhamBeast]

Ha! I'd love to break half an hour for a 5K. I'm an old donkey. Thing is, it doesn't matter how far I go - 5, 10, 15K, half marathon - I plod along at pretty much the same speed.

When I'm fit I run in the Clapham Common series - they do about five a year with a 5K, 10K and just lately a 15K. I normally run the 10Ks (didn't get the chance to enter the 15Ks which were added last year when I was injured). The 5K times are typically around 18 minutes for the fastest men and 23 for the fastest women. These are off road, though - I'm sure it's possible to run faster on a road or track for obvious reasons.

[thepainter5]

Ha! I'd love to break half an hour for a 5K. I'm an old donkey. Thing is, it doesn't matter how far I go - 5, 10, 15K, half marathon - I plod along at pretty much the same speed....

Perhaps you need to change things up a bit. Find a running partner who will challenge you to run faster. My wife worries about running with me because she's slower and has had injuries (from running) that she worries about coming back. I did a 5k with her New Years day and I stayed just a stride a head of her from 2k's in. The last 3 k's were hard on her and when I told her to sprint to the finish she wasn't pleased with me, she was already pushing hard. The good news is that she managed to beat her set goal of 40 minutes by 5 minutes. Partners can help.

Speaking of partners, back in '85 I was entered in a 10k race. I tried to get a friend to come with me but he didn't think he could do 10K. He was in okay shape and I'm sure he would make it so I told him, "Bob just start running and look for a woman who has a nice butt and follow her. If she rans too fast/slow don't worry because another one is coming along soon"

Bob didn't join me at that race so I ran alone. At the start line there were plenty of people warming up and standing close by were two early 20's women, one obviously a runner and the other in good shape. I couldn't believe my ears when the woman in good shape said to her runner friend, I don't think I can run 10K and her friend said to her "just start running and look for a guy who has a nice butt and follow him. If he rans too fast/slow don't worry because another one is coming along soon" I never explained to those two why I found that funny because who would ever believe that story. Racing creates many good stories.

That is the one good thing about getting out and racing, there will always be interesting people to see and race against and inevitably there will aways be someone who has decided that you are the person that they aren't going to beat them across the finish line. Look for it the next time anyone races, it really is there and sometimes it can be humbling. That same race in '85, I thought I was doing good and 200 meters from the finish line I heard cheering and then it happened. A woman who looked 65+ ran past me like I was standing still, no wonder the crowd was cheering her and I have never forgotten that speedster granny.

[Spen1971]

Add some tempo running. 20 mins at slightly quicker than you normally run. You will soon notice the difference.

[D3D]

Would love to break 20 mins on a 5k. Sitting at 23:30 pr.

Sub-20 is one of my goals for the year too. I think with some better pacing I can get it (I always go out too fast and pay for it later). After my half next month, I'm also going to start doing some 5x1000 intervals, I'm told they're really good for whittling down your 5k time. Good luck!

[BalhamBeast]

I once had the misfortune of running behind a man in a lime green (Borat-style) mankini. I couldn't look away.

As far as running faster goes, I'm only just back running after 18 months injured so I'm not going to push the speed thing just yet. I need to rebuild the stamina and muscle endurance first, then I'll start thinking about ways to go faster (as long as my achilles holds up).

[thepainter5]

I once had the misfortune of running behind a man in a lime green (Borat-style) mankini. I couldn't look away.

As far as running faster goes, I'm only just back running after 18 months injured so I'm not going to push the speed thing just yet. I need to rebuild the stamina and muscle endurance first, then I'll start thinking about ways to go faster (as long as my achilles holds up).

That is the downside of racing as there are also somethings that no one wants to see and once we have it's like a train wreck, hard to look away. My wife has a saying, for men & women, that 'spandex is a priviledge not a right'.

Taking it slowly as you rebuild your stamina and strengthen your achilles is the smart way to go. I can't imagine 18 months of no running and I would approach training just as you are now if I was in the same position.

[whatevergirl]

Add some tempo running. 20 mins at slightly quicker than you normally run. You will soon notice the difference.

^^ this

i remember someone telling me...want to run faster? practice running faster.
always stuck with me. lol

[theSILENTrunner]

Hey everyone. Thought I would jump on this forum because I freakin love to run! Haha no but seriously I'm planning on running the boilermaker this summer 15k, and my goal is sub 1 hour. I was wondering if anyone on here were also training for this race!

[BC02]

^^ this

i remember someone telling me...want to run faster? practice running faster.
always stuck with me. lol

tempos plus intervals

[D3D]

Ran 1:24:55 at my first 20k today, 6:50/mile average pace. 1st place in my age group, 6th place overall, very happy.

[BalhamBeast]

Good job!

I logged a 6.75 mile run today. I'm very pleased with that given I've only been back running since the end of December. There's a 10K next weekend - I thought it was too soon but now I'm really tempted. I felt pretty strong today.

[thepainter5]

Good job!

I logged a 6.75 mile run today. I'm very pleased with that given I've only been back running since the end of December. There's a 10K next weekend - I thought it was too soon but now I'm really tempted. I felt pretty strong today.

Tempted?????? I know you said at one point that you were going to do it. Add that to today's run and there is no reason not to do it, only excuses.

Besides you never know who you may meet while racing and you will know they/he already run(s).

[BalhamBeast]

Yeah I said I'd do it when I thought it was in March - I didn't realise it was the first weekend! But I think I'm going to go for it.
The real question is whether I would be able to manage a half marathon the first weekend in May. I did the same race in 2011 before my injury and it was a really nice course - through Richmond, around Hampton Court and down the river. Very painful towards the end but the scenery was good! I'd like to do that one again. I'm just not sure I'll be ready because last time I ran it I had been doing long runs since the previous autumn when I ran a 15K.

[thepainter5]

Yeah I said I'd do it when I thought it was in March - I didn't realise it was the first weekend! But I think I'm going to go for it.
The real question is whether I would be able to manage a half marathon the first weekend in May. I did the same race in 2011 before my injury and it was a really nice course - through Richmond, around Hampton Court and down the river. Very painful towards the end but the scenery was good! I'd like to do that one again. I'm just not sure I'll be ready because last time I ran it I had been doing long runs since the previous autumn when I ran a 15K.

If you are already running 6.75 miles you are already half way to the 13.1 miles of a half. With 9 weeks to go for training, barring unforeseen injury, you do have the time to be ready.

I have ran several races where training was interuppted by life. The finish times weren't as well as I wanted but I still ran and enjoyed the race experience and when I received my medal I knew I earned it. The challenge is what I enjoy so to ensure that I train as much as possible, I always sign up early simply because the money is spent so I won't let it go to waste. Waiting closer to race day to register allows too many 'if's' to creep in.

My suggestion, use both of these runs as training runs. Not your PB runs, just runs to help you prepare for future runs this year. I have read your posts and I see "Beast" in your username and I think you have what it takes, you just need to choose to run. Then you can plan your training routine and enjoy the running from now thru race days.

[Do_Somethin]

Doing another 10k in May... then a Spartan Race in July!

[Spack3]

I've started doing 1km recovery sprints for hockey training. Though I've not really looked at anything shorter than 5km before, so not really sure what sort of time I should be trying to power through it at. Any advice?

[BalhamBeast]

Sent my entry form off for the 10K. Looks like I'm busy on Sunday!