The FastDay Forum

Hi @Roglow , I only started running seriously at the age of 47...age is no barrier to running fast, don't worry! In order to build speed you need to do short bursts of fast running. There are different ways of doing this, the best known are interval, tempo and Fartlek training - running at high speeds, followed by recuperation. This article explains the difference between the 3 techniques.
http://www.runnersworld.com/race-traini ... erval-runs

Good luck!

Hi runners, you are all legends - wild boars, five finger shoes, mad muddy trails and park runs since i last logged on.... I'm scared if I take it too seriously it will feel like work, not leisure.. Be interested in any tips you may have for building speed a bit though, bearing in mind I'm middle aged and fairly new to it all.

I was just checking in here to say what Roglow said! Thanks for putting it so eloquently @Roglow Thanks for the article @Franglaise. I have been playing with all these methods (fartlek, tempo and interval) without knowing what I am doing!

I have been a bit shy to come in here as I still feel like I am not so much a runner, but more of a high impact walker! I restarted the c25k in Feb, completed the programme and finished a 10k fun run in mid June in exactly 60mins. There was a bit of walking during the 10k. I had my eye on another 10k on 2nd July but couldnt make it. Instead, yesterday I planned to run for an hour on my own (10kish, but not measured!). I was feeling really good 30mins in. Both lungs and legs were holding up well. Then, just after the halfway mark my flamin sacro-illio/left pelvis started to ache. I slowed to a walk for a while and ran some more, but the pain got worse and went down to my knee. This is something I get from time to time, but I havent had it since losing the weight and restarting the running. I have just changed my shoes to sketchers and wondering if it could be that?

You bearfoot/zero runners, how do you find the impact on the joints? I have always dismissed these shoes thinking that I need more "suspension"!

I am also wondering if it is possible to prevent this joint slipping out, like it is prone to doing. I normally get a chiro to click the bones back in, but would a physio help me strengthen muscles to hold the joint together? After 3 kids, with one being a whopper of 11lbs5oz/5.5kg, my core muscles are jelly! However, I just dont have the dicipline to do loads of reps to build muscle.

Then, just after the halfway mark my flamin sacro-illio/left pelvis started to ache. I slowed to a walk for a while and ran some more, but the pain got worse and went down to my knee. This is something I get from time to time, but I havent had it since losing the weight and restarting the running. I have just changed my shoes to sketchers and wondering if it could be that?

Shoes that are too squishy can make your muscles work harder than necessary to stay upright. Also look at the sole wear pattern on an older pair of shoes. Is one shoe more worn than the other?

On your next run pay very close attention to which foot touches the ground as you begin to exhale. Most runners breathe in-time with their foot falls using an even count - usually every second step. This means that the same side takes the landing impact at the point in time where the body frame - your core - is at its weakest. To counter this, practice breathing-in using a three-step count, and breathing-out with a two-step count. The odd number guarantees that your legs will split the landing zone work. (At much faster paces, you can switch to 2:1.)

Running bent forward at the waist can make legs work much harder than necessary. Straighten up keeping the body aligned, leading with your hips, not your shoulders.

A weak core contributes to leg aches. Adding planks to pre-run warm ups can do wonders here. (See the plank challenge thread.)

You bearfoot/zero runners, how do you find the impact on the joints? I have always dismissed these shoes thinking that I need more "suspension"!

Forefoot/midfoot landing reduces most of the landing impact because the leg is never fully straightened.

Shortening stride length by increasing step-rate (see earlier post) also substantially reduces impact. And it ensures that your feet land closer to your center of gravity rather than out in front which promotes an inefficient braking action.

If I might suggest an ordering of experiments from this flurry of ideas it'd be: plank, posture, step rate, breathing, shoes, forefoot/midfoot.

[carieoates]

First runner of 2014

The answer is yes......
Just found this on my plant. It was hiding well.

I will now back out of the tent in silence.,

Hello runners!
If I could wish one thing regarding running it would be the skill to distuingush between a "hurting" and an beginning injury. what I mean is when you start to push your limits in running, be it longer or faster, the body will protest. Your will feel joints, muscles, ligaments, back pain, all sorts of annoying stuff. However, if you back off, just a bit, most of it wlll pass. Nowadays I swear to fish oil, maybe it's just the placebo effect, but it keeps my joints greased - I'd like to think anyway. On a side note, a number of ultra runners basically say the same, the more green veggies they eat, the quicker they recover. Keel, spinach etc. - So food has some impact.
@scubachick, the best ever thing I have done for my running was training core and leg strength. It has made running so much easier I wish I'd known earlier. There are many ways to do that, one great app is the "bodyweight" app, another favourite is kettlebell "fun". Tough, but very efficient.
About barefoot and/or zero drop, most people I've heard of, including myself, have had hurting under the foot or achilles if we go too far too soon, but joints/knees/hips/shins, no, they mostly feel better (because the foot and the elastic tissue on the back side of your legs does the job it's supposed to).
But to do that you need more strength in your feet and lower legs. You can try:
- Stand on one leg, bare feet - lift the other leg by bending the knee (lifting your lower leg to 90 degrees) and spread your arms for balance.
How long can you stand? Try 30 seconds or one minute. For most people (and ahem, aged like me) it's harder than you think. We need balance, core and strength to do this.
It's an exercise I do when I remember it, I switch feet for 5 minutes, standing as long as I can. The real test is the day and day after, can you feel muscles you didn't notice before?

@RunningOlsen, I am typing this while standing on one leg. im also o Viber to my sis, so i am up to5 mins on my sore leg already. The leg in the air is getting tired though My balance is good thanks to years of yoga and rollerblading (though not at the same time!)


@Adfnfuel, wow thanks for all the experiments! I should have popped my lab coat on before standing on one leg! I will work through them over the following weeks.

Hahahahahaha @Carieoates. Im slow on the uptake. Must be all the bloodpooing in my one leg!

[carieoates]

Hahahahahaha @Carieoates. Im slow on the uptake. Must be all the bloodpooing in my one leg!

Watch yourself @scubachick that sounds a bit painful. "Bloodpooing". You made me laugh.

[carieoates]

Just fetched my mortar board and scroll as today I ran my first 5k.
Race for life 38mins. I'm as high as a cloud! Happy as a whatsits name. Now looking forward to a summer of more 5k runs. Yipeeeee.

Congrats for finishing your first 5K! And your first "personal best" time!

Well done, carieoates!

I've signed up for a few half-marathons in the fall. I need to get to training! It's so hard in the heat/humidity of the Okinawan summer...

@carieoates Cogratulations Caroline, and all in a good cause! Once you have done your first race it is a piece of cake to do others
Good luck with your training for the fall half marathons @MaryAnn. It must be so difficult training in heat and humidity. Here in northern France it has been very hot but still OK to run early in the morning or late evening.
I've got another half marathon at the beginning of August (running a marathon in duo with a friend) and another beginning of September which I'd really like to beat my PB of 1H43 for. But if it is a very hot day, I doubt it will be possible.

Well done @carieoates it is a fabulous feeling isn't it. Here's to the next one

For a laugh I weighed myself before and after my run this morning. -1.4kg. !!! I think I might start running later in the day so I can be sure I'm better hydrated before I run!

I'm hoping to do my 49th parkrun this weekend, all being well my 50th next Saturday, both at my home run.

On Sat 9th August I'll be in St Andrews, and plan to do their parkrun - any locals about?