Quote from: DBTW on January 20, 2014, 02:54:34 PMJust over 100 days until I attempt to run 100 miles.My achilles is still in a mess after running 11 marathons last year but still trying to give it a go.Holy moly. This is small fry but nonetheless a huge astep up for me as I completed my first parkrun on Saturday in 30 minutes, knocking over 5 mins off my previous time. There were over 450 runners which was a real shock to the system as I do all my running alone but managed to keep my normal pace at the start and not get tempted to speed up too much. I haven't run with so many people around me since we bricked the windows of the local Dairy when I was 15.I honestly never in my wildest dreams thought I'd enjoy running as much as this - I'm getting a real buzz out of it. At the end of November I was struggling to do 2 minute runs with 3 minute walk breaks. I'm now looking at 10K distance runs with the goal of doing the Two Castles between Kenilworth and Warwick in June. I know I'm never going to break any world records but the sense of personal improvement and achievement is something else.
Just over 100 days until I attempt to run 100 miles.My achilles is still in a mess after running 11 marathons last year but still trying to give it a go.
I have had really tight knees since my run last Tuesday. I do a short 3k run to keep my cardio and my fitness ticking over once or twice a week, but have found my knee feels like it needs to pop. Can anybody recommend any good warm up or particular exercises to prevent this?
Standard stretches (aka Static stretches) should really be done at the end of a session after the muscles have been worked. Dynamic stretches involve small movements that get bigger and help push blood into a muscle which helps to feel loose and get over any stiffness. The Dynamic stretches I do are squats, hip swings (leaning against something and swinging a foot from left to right and gradually getting bigger swings), hamstring swings (leaning against something and swinging a leg behind you, again getting bigger swings. This also helps get the lower back warm), standing calf raises (using a full range of movement), shoulder swings (swinging left and right arms out in front of you, with the swings getting bigger until you're using full range of movement. As well as getting blood flow into the upper back to). Not really necessary for running but you can also dynamically stretch the pectorals. For this, imagine you're holding a 2' rubber band in both hands with your hands crossed over eachother then try to stretch the imaginery band - again getting bigger with each repetition. In each set of dynamic stretches, look to do about 20 repetitions. You do get some funny looks from by-passers but I didn't care and it's worth it. Though you could equally do them before setting off.
My story.I gave up smoking 12 weeks ago after 20 years, the last four of which I became desperate to quit. I decided the best way to keep me off the cigarettes was to get fit, I could only run 1 mile maximum when I smoked and would be blowing out of my arse all of the way round. So take up running I have.I started out doing 1 then 2 and then 3 miles and I amazed myself at how much easier it was when you don't smoke. Three weeks ago I did my first 5 mile run and then last Saturday I managed 7 miles, over 15 miles in total that week.My average speed is about 9m15s per mile but I must admit my legs hurt most if the ti e that I'm running but I'm not particularly out of breath.I'm aiming to do a couple of events this year, The Great Midlands Run in Sutton and maybe a half marathon with the long term ambition to do a whole marathon.Any tips or advice that you long term runners have for a relative novice would be gratefully received.
Quote from: ACVilla on January 30, 2014, 02:54:12 PMMy story.I gave up smoking 12 weeks ago after 20 years, the last four of which I became desperate to quit. I decided the best way to keep me off the cigarettes was to get fit, I could only run 1 mile maximum when I smoked and would be blowing out of my arse all of the way round. So take up running I have.I started out doing 1 then 2 and then 3 miles and I amazed myself at how much easier it was when you don't smoke. Three weeks ago I did my first 5 mile run and then last Saturday I managed 7 miles, over 15 miles in total that week.My average speed is about 9m15s per mile but I must admit my legs hurt most if the ti e that I'm running but I'm not particularly out of breath.I'm aiming to do a couple of events this year, The Great Midlands Run in Sutton and maybe a half marathon with the long term ambition to do a whole marathon.Any tips or advice that you long term runners have for a relative novice would be gratefully received.If you are starting from scratch now but follow a proper training programme you will be up to speed for the Great Midlands Run and/or the Birmingham Half Marathon dead easy. I found the training schedule on the Birmingham Half Marathon website a real help as a total novice who hadn't run since School when I did it in 2012. The Great Midlands Run is a cracking event as well so I'd thoroughly recommend it.
Quote from: Richard E on February 06, 2014, 09:21:18 AMQuote from: ACVilla on January 30, 2014, 02:54:12 PMMy story.I gave up smoking 12 weeks ago after 20 years, the last four of which I became desperate to quit. I decided the best way to keep me off the cigarettes was to get fit, I could only run 1 mile maximum when I smoked and would be blowing out of my arse all of the way round. So take up running I have.I started out doing 1 then 2 and then 3 miles and I amazed myself at how much easier it was when you don't smoke. Three weeks ago I did my first 5 mile run and then last Saturday I managed 7 miles, over 15 miles in total that week.My average speed is about 9m15s per mile but I must admit my legs hurt most if the ti e that I'm running but I'm not particularly out of breath.I'm aiming to do a couple of events this year, The Great Midlands Run in Sutton and maybe a half marathon with the long term ambition to do a whole marathon.Any tips or advice that you long term runners have for a relative novice would be gratefully received.If you are starting from scratch now but follow a proper training programme you will be up to speed for the Great Midlands Run and/or the Birmingham Half Marathon dead easy. I found the training schedule on the Birmingham Half Marathon website a real help as a total novice who hadn't run since School when I did it in 2012. The Great Midlands Run is a cracking event as well so I'd thoroughly recommend it. I think (think) I might go for the Half Marathon in October. It seems far away enough to be not too frightening so why not?