The Running thread
- Thread starter ____no5
- Start date
Ascendingthethrone
Ancient Mariner
Well done! I’m in an identical situation to you. Finally started with some short runs. All that sitting during lockdowns wrecked my hip flexors.I'm back to running now, after nearly three years out injured. Six months of physio and good advice made all the difference.
Black Abyss Babe
I live for my dreams and a pocket full of gold
At the moment I'm not using any music because one of the gamechangers I got from the physio was to focus on keeping my cadence between 172 and 175. So to facilitate this I'm just running with a metronome for the time being until I put together a playlist of songs all in this specific speed bracket.
Prior to this I used a playlist of completely random songs (various styles) all chosen with this one consideration: they are all songs which make me feel happy and excited about life. Because when I feel happy and excited about life I also feel energetic: which is very useful for running ...
Black Abyss Babe
I live for my dreams and a pocket full of gold
Sorry to hear you have had this very negative experience but pleased to hear you are now coming out the other side of it
____no5
Free Man
Classic Rock, some metal, electronic, dance, anything really. For me the important is that the song talks to my heart so it gives me boost and that it has the right beats per minute for the specific type of run.
For example, this is the best example I know for alternating a.k.a. interval runs. With the slow part and drum & fast explosive bass part right after.
And this is a great example of a great running tempo song, for a very lively zone 2 run.
At some point I'd like to craft compilations for specific types of run, i.e. threshold, tempo, zone 2, long runs!
Onhell
Infinite Dreamer
When I used to bike everywhere I had a bunch of power metal on my mp3 player. It was the right mix of heavy, epic and inspirational to keep me going. Now, I just put random vids on Youtube while doing my push-ups. I've been watching an over 3 hour video on Greek Mythology in chunks. Just got past the layout of the Underworld and it's denizens.
Onhell
Infinite Dreamer
How's this going? I've stagnated a bit on mine. I should be up to 72, but still stuck at 60. While consistency is the key it's also the hardest aspect. I took some days off, like 3, and was surprised to see I struggled to reach said 60. So I didn't push it (pun intended).
Overall I feel great. I kinda reached my goal. Back in January I said I'd do this so I could at the very least carry and flip the 20 liter water jug I have at home with little to no effort. Well, after 3 months last night I had to switch it out and sure enough I was able to flip it onto the dispenser with no struggle. I was pretty proud lol. Obviously I'll keep going. My surgery isn't until the end of may and I want to be as fit as possible to recuperate as quickly as possible.
____no5
Free Man
Very technical physio! Also your cadence is quite high, my half marathon PB cadence is 167 at 1.1m average stride length.
Are you running on treadmill currently?
____no5
Free Man
Note to self
Regarding stride vs cadence debate (see ASICS Metaspeed Sky -Edge Marketing) I'm looking the data and I definitely am a "stride runner", however cadence focused Metaspeed Edge feels better on my feet.
5k PB Cadence 168, Stride Length 1.2m
10k & Half Marathon PB Cadence 167, Stride Length 1.1m
Marathon PB Cadence 168, Stride Length 1.0m
Long Run Cadence 166, Stride Length 1.0m
Regarding stride vs cadence debate (see ASICS Metaspeed Sky -Edge Marketing) I'm looking the data and I definitely am a "stride runner", however cadence focused Metaspeed Edge feels better on my feet.
5k PB Cadence 168, Stride Length 1.2m
10k & Half Marathon PB Cadence 167, Stride Length 1.1m
Marathon PB Cadence 168, Stride Length 1.0m
Long Run Cadence 166, Stride Length 1.0m
Black Abyss Babe
I live for my dreams and a pocket full of gold
I never mastered the art of treadmill running - you have to run at exactly the same speed the belt is moving so the slightest distraction can be catastrophic (as I discovered to my cost when I nearly got shot off the end of it one day ...
)No, I run outdoors - most times along Weston Shore Promenade. I like to start and finish at this row of bollards (because it sort of feels like a start/finish line):
The Shore Link from here to Netley Castle and back is almost exactly 5k, according to my old Garmin watch.
Regarding the cadence, the idea is that keeping each foot on the ground for less time each step also means that any individual muscle is loaded or stressed for less time. He said to take more steps without running any faster, which may seem counterintuitive but what that really means is you just take shorter strides. Yet surprisingly I've found that doing it this way has allowed me to run a bit faster and keep going for longer with less effort so hey
____no5
Free Man
I never mastered the art of treadmill running - you have to run at exactly the same speed the belt is moving so the slightest distraction can be catastrophic (as I discovered to my cost when I nearly got shot off the end of it one day ...
I find the treadmill useful, when the weather is really bad or I don't have much time to commute to the park. There's a gym an elevator and 100m walking distance away, so there's that. Also when I'm travelling to another city and I don't know where to go (for example if I have intervals it's better to do them in a treadmill that outside with crowds and traffic lights) I'll use hotel's treadmill.
It also helps the body get used to maintaining the same pace for long time which is very useful in real race.
And yes, it needs a kind of focus, you can't just look the other way you may get hurt. I learnt it the hard way when I once tried to run with closed eyes, I fell down in no time!
It's beautiful, I'm jealous
Regarding the cadence, the idea is that keeping each foot on the ground for less time each step also means that any individual muscle is loaded or stressed for less time. He said to take more steps without running any faster, which may seem counterintuitive but what that really means is you just take shorter strides. Yet surprisingly I've found that doing it this way has allowed me to run a bit faster and keep going for longer with less effort so hey
Very interesting person your physio. I know a few people who advocating for cadence, though I am sceptical to change my style of running as it may result to injuries. Your case is different as you are using it to get out of an injury which makes a huge sense.
Black Abyss Babe
I live for my dreams and a pocket full of gold
Says the guy who was running around the Acropolis on Saturday?It's beautiful, I'm jealous
____no5
Free Man
Back in Shanghai now. Different kind of beautiful but this is my home.
This is the famous bund, east side where I run sometimes, though usually I go to Century Park.
This Sunday I have a half marathon which I’ll jog as I am still injured. If I manage a below 2 hours time I’ll be ultra happy, though I don’t promise anything
This is the famous bund, east side where I run sometimes, though usually I go to Century Park.
This Sunday I have a half marathon which I’ll jog as I am still injured. If I manage a below 2 hours time I’ll be ultra happy, though I don’t promise anything
____no5
Free Man
This Sunday I have a half marathon which I’ll jog as I am still injured. If I manage a below 2 hours time I’ll be ultra happy, though I don’t promise anything
1:52:05 (5:20/km)
Cruising in pain. Lung-wise it wasn't that much of an effort, but from 5km onwards my ankle was in pain. Since last half marathon (4 weeks ago) I didn't do any serious training, only some recovery runs at ~8:00min/km pace.
Let's hope my ankle won't worsen too much. I will further reduce running now in order to recover.
This is my second best time ever. Eight months ago it would have been a smashing performance, yet today I literally limped the distance.
DJMayes
Ancient Mariner
I definitely had to increase my cadence at one point - though for me it was bringing it up from something that was very low (in the 150s) to somewhere in the 160s. I was trying to hit 180 cadence because that's what the internet had told me to do; in reality I trained a bit using 180bpm music for a few weeks and got a bit tired of it but it increased my natural cadence a little anyway.Regarding the cadence, the idea is that keeping each foot on the ground for less time each step also mean that any individual muscle is loaded or stressed for less time. He said to take more steps without running any faster, which may seem counterintuitive but what that really means is you just take shorter strides. Yet surprisingly I've found that doing it this way has allowed me to run a bit faster and keep going for longer with less effort so hey
- - - - -
I decided to enter the ballot for the 2025 London marathon on a whim this evening - chances are very slim of success but I've had several friends do it this year (including one who ran it in 2:31, which is obscene) and I've realised it's something I would quite like to do eventually.
Onhell
Infinite Dreamer
Bus was VERY late this morning. Usually swings by at 5:30, but today It didn't show up until 6. By that time traffic is much more congested, didn't make it to my second stop until 6:40 when I'm usually already at work. I gauged the traffic quickly and realized I couldn't take my normal bus, I ran across the street to catch the other route that drops me off a block away. However, due to the time and traffic it took a different route and dropped us off further away, about 3 blocks. As soon as I got off the bus I ran. Mind you I'm carrying my backpack with my laptop, food, water, speakers, etc. I was running about 80% of full speed, trying to find a good pace, I was about half way to work thinking "I'm gonna make it! I can do this!" when suddenly realized, "Nope, getting gassed, not gonna make it, start walking." Walked the rest of the way, made my way on campus, power walked, ran again.
This is the most exercise and the most strenuous exercise I've done in years. My breathing was normal, my lungs, jaw and throat didn't hurt and only coughed lightly a few times. I just drank my water a little quicker than normal, but I feel good. Guess all that walking and push ups are paying off lol
This is the most exercise and the most strenuous exercise I've done in years. My breathing was normal, my lungs, jaw and throat didn't hurt and only coughed lightly a few times. I just drank my water a little quicker than normal, but I feel good. Guess all that walking and push ups are paying off lol
____no5
Free Man
I liked a lot the way that you started your story.
Hahah.
You can start running strides, your heart fitness will skyrocket in no time and it's easy to do, last year about this time I practiced stride running, it was an apocalypse.
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GhostofCain
Ancient Mariner
Says the fastest guy around here and one with wonderful potential.
You could easily break the 20 minutes mark in the 5k with maximum 6 months of structured training.
I take my hat off to you.
Thanks for those kind words! I ran 4.72 km in 20 minutes the other day and have also done 5.3 km in 22 minutes, so any advice on how to improve that would be greatly appreciated. Not sure I will be able to fit structured training though, with work, family and basketball playing (I have started doing the latter regularly this year), but it is probably worth a try.
____no5
Free Man
Your performance is impressive. I will be thrilled if I can contribute for you achieving the holy grail of sub 20’ 5k.
Considering you don’t have much time to sacrifice my advice would be: do strides at least 2 times per week.
Read /watch the videos of the exact post above yours, post #217
You would run what you consider a “comfortably fast” (certainly faster what you do now the 5k, certainly not all out fast) for 200m then walk or slow jog for 100m and repeat for as much time as you have allocated to running.
This will train your muscles /body to sustain the higher speeds you want to reach and time of quality training will be accumulated by the week. The cardio improvements will be almost instant (less than a month) but if you do this consistently for 4-5 months I believe you could attempt a sub 20’ 5k.
The good about this method is that it’s so effortless literally everybody can do, that’s why I also recommended it to Onhell.
**For guaranteed success I would add a long run of at least 1 hr at average heart hate ~135bpm every Sunday.
But considering your talent and fitness I wouldn’t rule out you succeeding a sub 20’ 5k even without that.
——
Not nearly as important, but I would invest in some seriously fast shoes, for this distance ADIDAS Takumi Sen 10 is the king, also check Saucony Endorphin Speed series.
Keep us posted
GhostofCain
Ancient Mariner
Thanks for the advice @____no5, it is really appreciated.
I am also trying to run 10 km under 45 minutes. I managed to do that a couple of years ago. I then got Covid and it took me some time to get to the same level of fitness (I also prioritised doing runs of up to 30 minutes, hence the 5 km runs). Today I managed to do 7.8 km in 35 minutes, but I need to increase my stamina. I need a shower (and a beer!).
Regarding the shoes, I recently bought a pair of Asics Gel that are quite comfortable for a very reasonable price.
I am also trying to run 10 km under 45 minutes. I managed to do that a couple of years ago. I then got Covid and it took me some time to get to the same level of fitness (I also prioritised doing runs of up to 30 minutes, hence the 5 km runs). Today I managed to do 7.8 km in 35 minutes, but I need to increase my stamina. I need a shower (and a beer!
).Regarding the shoes, I recently bought a pair of Asics Gel that are quite comfortable for a very reasonable price.