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Title: Beginners Running - Advice Needed
Post by: Tractor on February 19, 2017, 01:46:59 PM
Ive just decided to take up running, i thought there was a thread already going but searched and could not find what i was looking for.

Anyway, I know there are some runners on blonde so any advice for a complete beginner would be much appreciated.

I basically got some trainers Friday afternoon and went for my first run (for over 30 years) Saturday morning.

I am planning on trying to go for an early morning run every other day going forward.

I ran 2.5k on my first effort but was totally knackered, think i went to fast for a first attempt.

This morning my legs are very achy, so my questions are:

Should i run slower next time out?

Should i stick to running the same distance?

When should i add more distance?

Basically any advice for a novice starting out.

Think my goal is to be able to run 5k in a reasonable time.

Cheers



Title: Re: Beginners Running - Advice Needed
Post by: BiloxiDesire on February 19, 2017, 01:59:48 PM
Try the couch to 5k program, if you've not run in a long time it's a good way to build your fitness back up, think it recommends 3 runs a week, and if you find the first few weeks too easy you can skip to a little later in the program.

http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx


Title: Re: Beginners Running - Advice Needed
Post by: arbboy on February 19, 2017, 02:04:44 PM
What's your age, height and weight?  I would't be starting running roads tbh if you are reasonably overweight due to the joint damage it could cause. 


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 19, 2017, 02:17:30 PM
What's your age, height and weight?  I would't be starting running roads tbh if you are reasonably overweight due to the joint damage it could cause. 

46, 5ft10 and about 13.5 stone.

Will take a look at that couch to 5k link, cheers.



Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 19, 2017, 02:19:38 PM
Try the couch to 5k program, if you've not run in a long time it's a good way to build your fitness back up, think it recommends 3 runs a week, and if you find the first few weeks too easy you can skip to a little later in the program.

http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

Actually, this looks what i am looking for.

I really only have a maximum of 30 minutes in the morning for this, so this looks perfect.

Thanks.


Title: Re: Beginners Running - Advice Needed
Post by: Lonohray2 on February 19, 2017, 06:06:22 PM
What's your age, height and weight?  I would't be starting running roads tbh if you are reasonably overweight due to the joint damage it could cause. 

46, 5ft10 and about 13.5 stone.

Will take a look at that couch to 5k link, cheers.



I am these exact same stats but 26 and very unfit.


The only sport or training I've done in the last 6 years, apart from golf, is ~ 20 games of 5 a side - rarely playing more than 10 minutes a time.

I really struggle with what I'd describe as something like a cramp in my feet and my calves go rock solid, it isn't as painful as cramp but I can't physically run with it, is this just a build up of lactic acid? I feel like my lungs will take me further but my legs seize up.

I started running this week, 95% effort I ran 1,5km in 7 mins 30 according to strava on the flat and I didn't fully recover for 15 minutes after. The night after I ran 2.8km in 15 mins the same route on flat concrete and recovery time was down to 5 mins feeling fresh but still put in 90% effort.

Since then I tried running on a treadmill trying for a 30minute 5km but after 1.5km my calves and feet seized completely - this didn't happen when I ran on the flat although it was getting that way. I am going to run outside again tonight after a day off yesterday to see what happens.


tl:dr

Haven't exercised in a long time - after running for 10 mins or so my feet and calves seize up, why is this and how can I stop it?

Am I trying to do too much too quick or not adequately warming up/stretching or something else?


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 19, 2017, 06:32:28 PM
I think it possibly sounds like we have both tried to hard to early, the couch to 5k seems very easy in the early stages.

I think tomorrow i will just to run at a slower pace, same route and see how that goes.

Lonohray, let us know how you get on tonight.


Title: Re: Beginners Running - Advice Needed
Post by: vegaslover on February 19, 2017, 06:33:47 PM
What's your age, height and weight?  I would't be starting running roads tbh if you are reasonably overweight due to the joint damage it could cause. 

46, 5ft10 and about 13.5 stone.

Will take a look at that couch to 5k link, cheers.



I am these exact same stats but 26 and very unfit.


The only sport or training I've done in the last 6 years, apart from golf, is ~ 20 games of 5 a side - rarely playing more than 10 minutes a time.

I really struggle with what I'd describe as something like a cramp in my feet and my calves go rock solid, it isn't as painful as cramp but I can't physically run with it, is this just a build up of lactic acid? I feel like my lungs will take me further but my legs seize up.

I started running this week, 95% effort I ran 1,5km in 7 mins 30 according to strava on the flat and I didn't fully recover for 15 minutes after. The night after I ran 2.8km in 15 mins the same route on flat concrete and recovery time was down to 5 mins feeling fresh but still put in 90% effort.

Since then I tried running on a treadmill trying for a 30minute 5km but after 1.5km my calves and feet seized completely - this didn't happen when I ran on the flat although it was getting that way. I am going to run outside again tonight after a day off yesterday to see what happens.


tl:dr

Haven't exercised in a long time - after running for 10 mins or so my feet and calves seize up, why is this and how can I stop it?

Am I trying to do too much too quick or not adequately warming up/stretching or something else?

I get that when I run (the calves and feet seizing up) but I just got used to and pushed through until it stops. My legs fucked after a bad break 15 years ago though.


Title: Re: Beginners Running - Advice Needed
Post by: vegaslover on February 19, 2017, 06:35:58 PM
Ive just decided to take up running, i thought there was a thread already going but searched and could not find what i was looking for.

Anyway, I know there are some runners on blonde so any advice for a complete beginner would be much appreciated.

I basically got some trainers Friday afternoon and went for my first run (for over 30 years) Saturday morning.

I am planning on trying to go for an early morning run every other day going forward.

I ran 2.5k on my first effort but was totally knackered, think i went to fast for a first attempt.

This morning my legs are very achy, so my questions are:

Should i run slower next time out?

Should i stick to running the same distance?

When should i add more distance?

Basically any advice for a novice starting out.

Think my goal is to be able to run 5k in a reasonable time.

Cheers



General advice when starting out is to run a lot slower, otherwise recovery gets fucked, as you experienced.
I tend to start with walking at a decent pace and add in a run/jog for a couple hundred yards at a time. Gets the miles and more importantly imo, time into your legs


Title: Re: Beginners Running - Advice Needed
Post by: HutchGF on February 19, 2017, 07:14:36 PM
Try the couch to 5k program, if you've not run in a long time it's a good way to build your fitness back up, think it recommends 3 runs a week, and if you find the first few weeks too easy you can skip to a little later in the program.

http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

I'm into week 5 of this program and its going well :)


Title: Re: Beginners Running - Advice Needed
Post by: Micko on February 19, 2017, 09:24:29 PM
Make sure you are well stretched and warmed up before each run, also stretch after your run too - it's boring but it will prevent injury.

Find your nearest parkrun and give them a go, great fun.


Title: Re: Beginners Running - Advice Needed
Post by: EvilPie on February 20, 2017, 09:14:31 AM
There used to be some quite serious runners on here but they don't post regularly any more.

Kinboshi and Gatso were both in to 10k, half marathon and full marathon. Longy was very serious in to the shorter distances and I believe did the park run pretty much every week. I think you've missed out on their expertise unfortunately but the old threads are there somewhere if you can spend half an hour searching for them.




Title: Re: Beginners Running - Advice Needed
Post by: EvilPie on February 20, 2017, 09:19:08 AM
I think it possibly sounds like we have both tried to hard to early, the couch to 5k seems very easy in the early stages.

I think tomorrow i will just to run at a slower pace, same route and see how that goes.

Lonohray, let us know how you get on tonight.

I don't think this is rare for any form of exercise. It looks easy so you think you can just crack on and get shit done but then it hurts like hell and you realise it's actually really hard to run even half a mile.

Patience is key with any form of change to your regular habits. Take it steady and in 6 months you'll be at 5k and watching that time reducing nicely. Rush in to it and you'll mess yourself up and quit because it hurts and you have to take several days off.

Good luck!!


Title: Re: Beginners Running - Advice Needed
Post by: vegaslover on February 20, 2017, 11:22:22 AM
http://blondepoker.com/forum/index.php?topic=39684.0

I'm shit at links but think this is the original running thread


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 20, 2017, 08:21:43 PM
I think it possibly sounds like we have both tried to hard to early, the couch to 5k seems very easy in the early stages.

I think tomorrow i will just to run at a slower pace, same route and see how that goes.

Lonohray, let us know how you get on tonight.

I don't think this is rare for any form of exercise. It looks easy so you think you can just crack on and get shit done but then it hurts like hell and you realise it's actually really hard to run even half a mile.

Patience is key with any form of change to your regular habits. Take it steady and in 6 months you'll be at 5k and watching that time reducing nicely. Rush in to it and you'll mess yourself up and quit because it hurts and you have to take several days off.

Good luck!!


I ran the same route again this morning and tried to run at a slower more steady pace, it went well no aches and pains.

The ironic bit is I was quicker than the first run.

Feel fine tonight, so just going to keep on doing the same thing for a month then add a bit of extra distance a month at a time.

Cheers




Title: Re: Beginners Running - Advice Needed
Post by: Lonohray2 on February 21, 2017, 06:15:26 PM
4.5km in 27 minutes along a wet and muddy canal - so close! There were 5 or 6 foot bridges that had me walking over them on the way back and slowed me down as motivation was low  ;tk;

Calves and feet were nearly to the point of no return and then the last 800m or so I had very strong pins and needles in my left foot - I've knackered the tendons/ligaments in the ankle 3 times and been on crutches before so I didn't want to risk rolling it trying to get the last 500m. - Have a weeks snowboarding first week of March and I don't want to cancel that!


Don't think I've ever ran 5k before so I'm happy with the quick improvement and think I will just try to get the time down for the 5k each run now rather than going further  :)up


Title: Re: Beginners Running - Advice Needed
Post by: vegaslover on February 21, 2017, 06:47:46 PM
If 5k is your thing, go to your nearest parkrun on a Sat morning


Title: Re: Beginners Running - Advice Needed
Post by: Jamier-Host on February 23, 2017, 01:07:42 AM
Would agree with the Park Run (https://www.parkrun.org.uk/) suggestion. Added link in case people think this just means running aimlessly round your local playground :)

It's good to have a target so signing up for a local 10k race in the spring would be worth doing. Personally I find 5k on the short side as it feels like having gone to the bother of getting my kit on, getting outside, and showering after etc you want to be doing more than 25-30mins exercise. But obv needs to fit in with other commitments. e.g i'd never do a marathon as apart from general laziness i just wouldn't devote that much time to training. Sod 3hr+ practice runs!

I have also found i enjoy running to get somewhere more fulfilling/energising than just doing a loop. My parents live about a 15min drive from me which works out ~11k if i go cross country, so if we're visiting i try to run there while the missus drives the kids and then get a lift home later.


Title: Re: Beginners Running - Advice Needed
Post by: Sheriff Fatman on February 23, 2017, 09:33:17 AM
I really struggle with what I'd describe as something like a cramp in my feet and my calves go rock solid, it isn't as painful as cramp but I can't physically run with it, is this just a build up of lactic acid? I feel like my lungs will take me further but my legs seize up.

That sounds similar to issues I had in my early twenties, which were diagnosed as compartment syndrome in both legs.  Both ultimately fixed with operations.

Basically, the membrane which surrounds the muscle tissues in your legs doesn't expand as the muscles grow within.  This constricts the blood supply to your feet which gives you the cramp-like sensations.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 26, 2017, 10:35:16 AM
Been running every other day, this mornings run went pretty well and recovery is getting much better.

It's surprising how your body adjust pretty quickly to change.

No local park runs as I live in the sticks.


Title: Re: Beginners Running - Advice Needed
Post by: Steveswift on February 26, 2017, 08:00:34 PM
I need to get my run on, so happy to post a bit. Always good to know that someone else having a go too, mutual support and the like. 

Did I miss it where are you based. I am in Kent and want to get back to park running asp

5.18 average pace seems solid enough, where do you want to get too?  I should be around that pace myself at the moment , if not yet then in a week or so.

Enjoy your runs


Steve


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 28, 2017, 04:49:12 PM
I need to get my run on, so happy to post a bit. Always good to know that someone else having a go too, mutual support and the like. 

Did I miss it where are you based. I am in Kent and want to get back to park running asp

5.18 average pace seems solid enough, where do you want to get too?  I should be around that pace myself at the moment , if not yet then in a week or so.

Enjoy your runs


Steve
Hi Steve,
I'm in the Cotswolds, its hilly around here so no flat runs for me.

Slower pace today but just over 4k and i had to walk a small section of a hill. Will run the same route/distance now for a week or so and then try 5k.

Hopefully in that time I can get my pace & stamina up a bit.

My goal was to be able to run 5k, as I run early in the morning before work 30 minutes is basically the max time I can afford to be out.



Title: Re: Beginners Running - Advice Needed
Post by: Steveswift on March 02, 2017, 12:53:43 PM
Hi mate,

5k is my limit so the park run is perfect. It means that I can train under distance 2\3\4k distances with perhaps 5 x 1k or 8/10 500m sessions every now and again.  I have knee issues and have found that if I am sensible I can still get my buzz on without overly straining the knees.

I have trained mon, tues and wed this week and will attempt thu and fri as well  just as a bit of punishment and wake up call to the body for what is about to come. I have a lovely well practiced 2 k lap that I work on and have a good database of  timings and the like. I will post my splints at the end of the week if you are interested.

Think I will do a month or so of these 2k runs and then double up with a view to a park run in what will be about the 2 month point.  Hate doing them when I can't compete ( against myself of course).

Enjoy your runs, literally " slowly slowly catchy monkey".

Regards


Steve


Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on March 04, 2017, 11:21:06 AM

Some one say running? Ok I will chime in even if not wanted :) 

Advice?  Well my two pennies worth is:

1. Look up and enjoy the view.
2. Aim for a consistent pace, after which you can work hard/recover on various parts of the run, uphill coming get ready accordingly.
3. Set small achievable targets.
4. Invest in good running shoes.
5. Set a routine and work dam hard to stick to it, for me home from work, straight upstairs running gear on and out the door.
6. For me only probably, monitor times, I  normally hit this part of my run at X, I am up/down and adjust accordingly. Unfortunately it tends to make every run a race for me, unless I have set out to have an easy run ect.

That will do for now, only my opinion of course so feel free to totally ignore :)

As mentioned I will post my times for this weeks run, see if they are of interest to you.

                    1k      2k           finish time               remarks

Mon             5.36    5.52           11.54                   v windy
Tue              5.01    5.26           11.00                   windy
Wed             5.05    4.56           10.28                   Shocked at 2k time
Thu              4.51    5.01           10.24                   calm
Fri                5.0      5.02           10.39                   Think app may have thrown a tiny wobbler on 2nd k, but can't be too far out.

I have not ran for a while and have certainly not ran 5 days in a row for a long time, although I am well aware the distance is short but I am working hard and I feel it today and need some recovery time.  I am going on a run with my daughter tomorrow so likely to be 5k or so but will be a leisurely pace.

Next week I will cut down to 3/4 runs and work on speed getting my k time to be consistently in the 4's.  I will probably do this for the while month and then increase the distance with a view to doing a 5k park run at about the end of Apr and would aim to be sub 25minutes. 

Enjoy your runs mate.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on March 04, 2017, 05:52:46 PM
Those times look pretty good to me.

I am still running every other day and average around 3k.

Im running different routes most days at the moment and not to worried about times hopefully that will improve as time goes on.

Like you im just looking to run 5ks and stick to that, maybe a couple of months away realistically.

Will keep updating.


Title: Re: Beginners Running - Advice Needed
Post by: Longy on March 08, 2017, 10:35:33 PM
Bit late to the party but yeah I went from doing no exercise about 3 years ago to now running regularly. The couch to 5k program is excellent and is great way of easing yourself into it, instead of pushing too fast too soon and injuring yourself or demotivating yourself as it is too hard.

Pity you are not near a parkrun as they are brilliant events and a very non judgemental environment for getting out and exercising.


Title: Re: Beginners Running - Advice Needed
Post by: Claw75 on March 08, 2017, 11:08:12 PM
http://blondepoker.com/forum/index.php?topic=67472.msg2179698


Title: Re: Beginners Running - Advice Needed
Post by: HutchGF on March 25, 2017, 03:30:47 PM
So this morning was the culmination of my C25K program and I (just about) managed to complete the Lytham Hall Parkrun in 36 minutes.

Was a great atmosphere and everyone was very supportive. We took 35ish students down from the school I work at and they were welcomed with open arms.

Would highly recommend anyone giving a Parkrun a go.


Title: Re: Beginners Running - Advice Needed
Post by: HutchGF on March 28, 2017, 10:51:43 PM
5k in the bag and Park-runs going to be a regular for me.

Next stop.......... 10k 'fun-run' although those two words do not belong in the same sentence as far as I'm concerned.


Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on March 29, 2017, 07:38:03 AM
Congrats, working towards competing a parkrun in about 6 weeks time. Slowly slowly catchy monkey.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on March 29, 2017, 08:31:25 AM
5k in the bag and Park-runs going to be a regular for me.

Next stop.......... 10k 'fun-run' although those two words do not belong in the same sentence as far as I'm concerned.

Good work, I am running 3k to 4k every other day since I started this thread, unfortunately I developed an ankle injury yesterday so may have to miss a day or two.

I was planning on running 5k this weekend but due to the ankle issue that might still be a week or two away now.

Good luck!

 


Title: Re: Beginners Running - Advice Needed
Post by: vegaslover on March 29, 2017, 02:24:37 PM
5k in the bag and Park-runs going to be a regular for me.

Next stop.......... 10k 'fun-run' although those two words do not belong in the same sentence as far as I'm concerned.

Good work, I am running 3k to 4k every other day since I started this thread, unfortunately I developed an ankle injury yesterday so may have to miss a day or two.

I was planning on running 5k this weekend but due to the ankle issue that might still be a week or two away now.

Good luck!

 

Maybe o some cycling/exercise bike to keep up the cardio without affecting the ankle


Title: Re: Beginners Running - Advice Needed
Post by: Lonohray2 on March 29, 2017, 03:53:50 PM
5k in the bag and Park-runs going to be a regular for me.

Next stop.......... 10k 'fun-run' although those two words do not belong in the same sentence as far as I'm concerned.

Good work, I am running 3k to 4k every other day since I started this thread, unfortunately I developed an ankle injury yesterday so may have to miss a day or two.

I was planning on running 5k this weekend but due to the ankle issue that might still be a week or two away now.

Good luck!

 

Maybe o some cycling/exercise bike to keep up the cardio without affecting the ankle

Or even swimming, could try the two arm one leg breast stroke.

Good work Hutch with the Park Run, I do want to run some, school friends go most weeks and are running regularly but I just can't do Saturday mornings which is a shame. I checked the website and it looks like they will be getting 600+ at Milton Keynes now the weathers getting better. Great events, have people running in the 15s all the way up to 50. There's a record of PBs on there and each week shows publically who had a PB and rewards for running 10 25 50 etc



Title: Re: Beginners Running - Advice Needed
Post by: Lonohray2 on March 29, 2017, 04:30:43 PM
Have been enjoying each run more and more, I've only been on 10 since starting 6 weeks ago, in between surviving a week snowboarding.

The cramping in feet and calves has gone from running although it was extreme whilst snowboarding I was stuck 3000m up needing 30 minutes rest to even get my feet in the bindings, one morning I did two runs and had to take the day off. - Thanks Sheriff I did have a look at compartment syndrome, and was convinced I had the lesser of the two but I do think it's just doing too much too quick, fingers crossed it stays away from now on.


Strava numbers

Run 1
1.5km flat - 7.47 - Gasping for air for 10 minutes after

Run 2
2.8km flat - 15.43 - Improvement but still a good 5 minutes to catch my breath

Run 3
4.5km flat but ~8 canal bridges - 27.00 - Legs started to go and strong pins and needles at the end but recovery time down again

Run 4
5.1km flat (12m high to low) 29.05 - Two laps of reservoir, hard work windy but recovery down to 2 mins. Tried very hard and very pleased to break 30mins

Run 5
1.8km flat - 9.56 - Jog along the canal with the dog, day after run 4

Run 6
5.1km flat (canal) - 28.00

18 day break including snowboarding

Run 7
10km mostly flat - 1.03.57 - Went off quick intending to do 3/4km at a quick pace but got some motivation and kept on plodding, pleased to do this, recovery quick

Run 8
1km flat - 5.22 - BIG mistake, took the dog out 20 mins after the 10k high on motivation, tried to run a 4min 1k and seized my legs completely

Run 9
5km (lots of up and down) - 27.29 - Went off at 26min pace with a friend (too quick) but 4th km was 6.13 instead of the 5.10s, 60m steep hill coming out of reservoir nearly finished me off

Run 10
5km Milton Keynes Park Run route - 26.11 - Again friend paced two of us for 26minutes but nothing left to kick on the final 1km, didn't know my time whilst running (would have found those 12 seconds!) - Recovery no more than a minute



Making progress on each run is a really good feeling and now I'm looking forward to the next one


In the mean time I've been eating healthy, minimal carbs and 1500-1800 calories daily (more like 4000 the week away) and lost just over a stone in the 5/6 weeks, down to 12stone. Beer belly refusing to shift but I can see why these horses run faster carrying a stone less.

Run 10 was two days ago, round of golf yesterday was going to try 25 minute pace for MK run again tonight but would most likely be futile. Going to try for 10k in an hour instead with friend of similar ability and see how that goes.


Title: Re: Beginners Running - Advice Needed
Post by: vegaslover on March 29, 2017, 04:52:58 PM
Try and force yourself to do negative splits i.e. you run slower at the start and faster at the end, will save a bit to give you a strong finish.


Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on March 29, 2017, 09:10:00 PM
Love it, it's kind of a drug at some point. Enjoy mate.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on March 29, 2017, 10:07:01 PM
Great work Lonohray, that is really impressive. Keep us updated.

Think I might give swimming a go on my off days; mind you i am not sure I could even make a length.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on April 14, 2017, 05:07:45 PM
Back running this week after an ankle injury, keeping distance lower but will up that next week.

Pace has increased nicely though over the last couple of weeks.



Title: Re: Beginners Running - Advice Needed
Post by: Tractor on April 27, 2017, 07:44:28 AM
This week is going well, ankle seems to have sorted itself out although I am now running with my ankles strapped to give some extra support.

Still running every other day at the moment and starting to actually feel a little bit fitter.



Title: Re: Beginners Running - Advice Needed
Post by: justgamer on April 27, 2017, 11:23:01 AM
useful information, I am also looking forward to start this weekend.


Title: Re: Beginners Running - Advice Needed
Post by: shipitgood on May 07, 2017, 12:23:57 PM
After completing the 2nd run of week 8 of couch to 5 k my  right leg was quite sore/ stiff. For anyone not familiar with the couch to 5 k, week 8 is 5 minute warm up walk, 28 minute running followed by a minute walk cool down.

That night my reg right leg  was still a bit painful around about the shin/ knee area. It was a bit sore going up / down stairs, walking was slightly uncomfortable but not to the extent of being in agony or anything. This was on Tuesday, on Wednesday everything seemed to be ok.

I went out on Friday to try to complete the third run of week eight, after one minute of running my read leg was painful and sore, I had to stop and just walked, and it was fine walking.

I went out this morning and it seemed to be fine then after a bout ten minutes the same thing happened again. What's the best thing to do, like just wait a week before trying aga , what could be causing it? Thanks!


Title: Re: Beginners Running - Advice Needed
Post by: Cf on May 07, 2017, 01:00:55 PM
Cheers to those who have recommended the couch to 5k. I've just completed week 5. The 20 minute run whilst not sounding much was quite a bit of a jump from previous weeks!

shipitgood: I assume you've got proper shoes? If so best thing to do might be to give it a week then try again? If still no good then Doctor maybe?


Title: Re: Beginners Running - Advice Needed
Post by: Lonohray2 on May 07, 2017, 01:28:34 PM
I get all sorts of twinges, my right knee has a sort of pain but goes away after 1km but the worst one is my right hip towards the backside, a few times I've had it where I end up limping all day the day after and into the second day. I stretch before and after so I'm not sure what it is. - It feels like it would be brought on if I was to run in a very tight clockwise circle, maybe I have one leg shorter than the other  ;D

On all the training programmes I've seen there's lots of rest/cross train days - perhaps try cycling or swimming or doing something else on some of the days if the pain is still there, or just miss a few days but still stretch morning and night?

I did start a 24minute 5k programme for 4 weeks but only made it to day 10 - did some 400m x 10, 800m x 4, 1km x 3 and then 30 mins easies. It feels good to do them in the target times but I just want to run the distance for PBs each run lol



Since the last post I had a 2 week break in the middle but still found time for 14 runs. Ran either 5/10k the below times.

31st March = Milton Keynes Park Run 25.23
9th April = Second 10k, hilly and windy 58.34
29th April = 5k 24.53
4th May = Third 10k 53.07
6th May = 5k 23.45


Happy with the progression and still eating like a rabbit so going to continue this until 1st June before Vegas, try and lose another 10lbs and get a 23minute 5k and a 50 minute 10k. Just need to find a suitable hill or try some of this fartlek training rather than just running the same distance/route



https://www.youtube.com/watch?v=ln1SmiXCfHg

Here's some inspiration, the speed these guys run is insane. I look at strava to see who has run the same routes as myself and compare times - some of them are running 10/20ks with average pace faster than I can sprint 100 meters its incredible.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on May 07, 2017, 01:52:38 PM
Regarding the pains in legs / shins etc. I got those when i was just doing to much, i took a few days out and then all was fine.

I get pretty bad pains every time I run now, normally my calves get pretty tight and painful and I have an ongoing ankle issue but it is bearable and seems to recover ok.

Just ran my first 6k this morning and basically felt the same as running a 5k which is my standard run at the moment, kept the same pass as 5k too; which I am happy with.

On my off days I have now joined the gym so doing bike, cross training and have tried a bit of swimming but i am basically rubbish at it and the ball ache of the changing etc just  puts me off.

Was 14 stone when i started this and weighed in yesterday just a fraction over 13 stone, so going well.

This weeks runs:



Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on May 07, 2017, 09:47:30 PM
Good job guys looks like Blondes are getting it done.

I have been doing a bit for the last month and start week 2 of a 13 weeks programme to get me to a 23.45 5k.

I have a 12 min time trial tomorrow where I have to run as far as i can in 12 mins after which the programme will be changed accordingly.  My PB stands a 2.52k and think I might be close to that but we will see tomorrow.


Keep up the good work.


Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on May 08, 2017, 07:05:42 PM
Dam, phone did on warm down and did not record info save that I ran for 22mins (   5 mins warm up, 12 mins, 5 warm down) and lost 47 cals ffs. No real biggie has had a marker on the road for my pb but was about 20 m short. Went off to fast I think. Still close enough to show that I am on track.


Title: Re: Beginners Running - Advice Needed
Post by: Lonohray2 on May 08, 2017, 11:04:17 PM
Nothing more frustrating when the phone dies mid run especially during the first runs, I was massively tilted each time it happened to me as I was on for PBs each time and each run feels so much more significant at the beginning :(



I, somewhat stupidly, attempted a half marathon today on my own after Saturdays 5k PB rotflmfao. The plan was to just get round and hope to get close to 2 hours, would have been delighted with that seeing as I've only ran beyond 5km on the three 10ks so far and was a complete couch potato until recently.

16km of the 21km was completed in just over 1 hour 30mins. - Unfortunately I'd ran 11km away from my house so it was a long walk back in the dark with the sweat starting to freeze all over haha, I gave in and got an Uber the last few  ;ashamed;

Really struggled to go off at a slow pace which I always do even though I consciously tried to, the first 1km was 5.10 when the 2 hour pace is 5.41. The next 7 were between 5.30 and 5.45 (good) but the following 8 were 5.48-6.08 when I finally had to stop.

If the finish was 1km away it wouldn't have been a problem but there was no chance I was making 21km without walking or close to 2 hours so I stopped it there, still happy with the result.


A few 15km runs and 3000 calories filled with carbs rather than the 1200 I had yesterday and I think the 2 hours is obtainable.


So much respect for anyone who completes any of these 10k/half/marathon distances it really is hard work


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on May 09, 2017, 07:33:04 AM
Blimey, fair play for having a go at it in the first place, 16k is still impressive.

I am probably the opposite lol, up to 6.2k at the moment and will probably try for 7k at the weekend.

Out of interest, how old are you (Lonohray)?

It is quite addictive, my initial goal was to be able to run 5k now for some reason I want to get to 10k, I wonder if I will have the urge to ever try and go past 10k..

Steve, i have had the phone issue a couple of times and it really does ruin the run.

Out of interest, I use mapmyrun, what are you guys using? Any pros / cons? Anyone use a fitbit type device?

Keep it up guys.


Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on May 09, 2017, 12:23:03 PM
Hi, I use Endomondo which I started to use when I got my last phone. Wasn't an iphone so the standard  apps weren't available to me. I have 3 years of data on there now so loath to change.  Yes I can track how little I have ran over that period.

Big leap from 5k to a few 10k's to a 21k but I guess you know that now :). This running lark is addictive.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on May 13, 2017, 12:46:11 PM
Still at it..
Another good week, managed 6k, 6k, 7k, & a 5k this morning.

The 5k this morning ended up at a PB of 24:29 @ an average pace of 4:51, my first 5k on the 16th April took 28:59 with av/pace of 5.25 so a good improvement.

Have been to the gym every other day in between running and doing 30-40minutes on the cross trainer, think that must be helping as the 5k this morning seemed quite easy.





Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on May 13, 2017, 02:11:26 PM
Keep up the good work, sub 5 min km is starting to get a jaunty👍 I have been putting the odd 8 km and the extra distance does take its toll. Still all good stamina deposited into the bank.


Title: Re: Beginners Running - Advice Needed
Post by: Cf on May 16, 2017, 06:25:53 PM
Up to week 7 of couch to 5k. Getting hard work now. No more recovery breaks!


Title: Re: Beginners Running - Advice Needed
Post by: Steve Swift on May 17, 2017, 06:25:40 AM
Up to week 7 of couch to 5k. Getting hard work now. No more recovery breaks!

Go keep going will be worth it the end.

For my own part still training hard, well as hard as I can at the moment. Constantly tired so I sign that I am working.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on May 17, 2017, 07:05:28 AM
Good work CF, not far to go now and you have overcome the hardest part already.

The niggling ankle injury is back at the moment so sticking to 5ks this week, gutted as i thought i would get an 8k in this week but there is no rush.

Another problem, sore nipples! This is now starting to hurt on the longer runs, any seasons runners got a cure?





Title: Re: Beginners Running - Advice Needed
Post by: Ledders on May 17, 2017, 11:10:09 AM
it's friction between your clothing and nipples. If you're wearing an ordinary tshirt then maybe get a "proper" sports one or you can rub some vaseline on before you set off to stop the chaffing


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on August 12, 2017, 03:22:49 PM
Made it to week 3 of the couch to 5k and my sister in law is visiting and wanted to do the park run.  Thought I'd give it a go.   I managed 41 minutes and beat 10 people.  I probably ran about two thirds of the distance. 

Thought it would be good to put up a bad time to give the other fat old farts hope.

Will probably give it 3 weeks before giving it another go.  I am up to 5 minutes without stopping to walk, which sounds rubbish, but 1 minute was an issue not long ago.


Title: Re: Beginners Running - Advice Needed
Post by: kukushkin88 on August 12, 2017, 04:32:34 PM
Made it to week 3 of the couch to 5k and my sister in law is visiting and wanted to do the park run.  Thought I'd give it a go.   I managed 41 minutes and beat 10 people.  I probably ran about two thirds of the distance. 

Thought it would be good to put up a bad time to give the other fat old farts hope.

Will probably give it 3 weeks before giving it another go.  I am up to 5 minutes without stopping to walk, which sounds rubbish, but 1 minute was an issue not long ago.

This is great, well done. I love everything about the Park Run.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on August 12, 2017, 05:05:47 PM
Made it to week 3 of the couch to 5k and my sister in law is visiting and wanted to do the park run.  Thought I'd give it a go.   I managed 41 minutes and beat 10 people.  I probably ran about two thirds of the distance. 

Thought it would be good to put up a bad time to give the other fat old farts hope.

Will probably give it 3 weeks before giving it another go.  I am up to 5 minutes without stopping to walk, which sounds rubbish, but 1 minute was an issue not long ago.

Keep at it Doobs, it does get easier!

Look forward to your next Park Run update.



Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on August 12, 2017, 08:53:48 PM
Ooh! I forgot this thread.

I finished C25K about a week ago. I'm hoping to try a park run.

I can manage to jog the whole 5k but I'm pretty slow. 40:37.


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on August 13, 2017, 12:38:27 AM
I wouldn't recommend doing what I did and doing park run after week 3.  The opportunity to go down with others beckoned.  When I got there I did see a handful of friendly faces I knew.

Don't hesitate Red.  The marshalls clap you round and so many randoms cheer you home even when you finish with the grandmas.  Going to leave it another 3 weeks now.

Finished the day at the London Stadium for the World Champs.  Think it might have been better than the olympics just from the sheer joy of the two relay squads at the end.  Not sure my five you old quite got it.  She asked if we had made the final after the mens 4x100.  No we won the bloody gold.  Unbelievable.

FWIW my 6 year old nephew did seconds over 30 minutes in the parkrun.  Kids going to go far.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on August 13, 2017, 01:29:50 PM


FWIW my 6 year old nephew did seconds over 30 minutes in the parkrun.  Kids going to go far.

I bet he could have gone around again too the little blighter.


Title: Re: Beginners Running - Advice Needed
Post by: HutchGF on August 15, 2017, 09:33:55 PM
Can't say enough good things about the ParkRun. I've just about managed to keep up the running after my C25k challenge at the school I work in earlier in the year.

I have done several now and try and get involved as many Saturdays as I can. I also take my boys ( aged 6 and 8) to the kids one which is 2km. It is inspiring to see about 100 kids at 9am on a Sunday morning out of bed and away from mobile devices running round the park with huge grins on their faces. I will admit to being a soppy so and so and get a twinge of pride every week when my boys finish. Completely volunteer ran and both the adults and kids are ran in such a supportive manner, what's not to like.

I'd urge everyone to give it a go!


Title: Re: Beginners Running - Advice Needed
Post by: Ledders on August 18, 2017, 10:09:46 AM
After starting running 4 months ago I'm absolutely loving it. Never had myself down as a jogger but it feels good. The wonders it has done to my sleep is enough that I'm confident I'll keep it up for a long time.

Managed to shed a few excess pounds and can now safely tuck into carbs and the odd dessert guilt-free.

Long term goal is to do a half marathon in April next year.

Would encourage anyone apprehensive about starting or feeling down after some poor initial efforts to persevere, it gets a lot easier after a few weeks.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on August 19, 2017, 02:39:56 PM
After starting running 4 months ago I'm absolutely loving it. Never had myself down as a jogger but it feels good. The wonders it has done to my sleep is enough that I'm confident I'll keep it up for a long time.

Managed to shed a few excess pounds and can now safely tuck into carbs and the odd dessert guilt-free.

Long term goal is to do a half marathon in April next year.

Would encourage anyone apprehensive about starting or feeling down after some poor initial efforts to persevere, it gets a lot easier after a few weeks.

Got to echo this, just keep at it.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on September 02, 2017, 02:46:26 PM
This is about where I'm at now. I run 3 times a week, I do 3 miles at least once, sometimes twice and two miles on my 'easy' day.

On the days I don't run I walk 2 miles-ish and do a couple of 100yd sprints as fast as I can, (which is a lot slower than it used to be.

Still haven't done a park run cos I haven't got any running shoes yet and I'll look like a nelly running in my boots.



(http://fs5.directupload.net/images/170902/bd4qd7co.jpg) (http://www.directupload.net)


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on September 03, 2017, 03:46:02 PM
Hello again

After the park run a couple of weeks ago and a very long walk round London for a few days, my legs needed a rest, so I didn't ri
un for a week.

i am now in wk 5 of the couch to 5k. 

The first run was 5min, walk, 5min, walk, 5min.  No issues with this as I had done a 5min split before

The second run this morning was 8min run, 5 min wall, 8 min run.  This felt essier than expected, though I was flagging a bit at the end of the second 8 minute run.  I didn't stop, but felt very much like it would be nice to.

The next run is down for 20 minutes in one go.  That feels a big old leap.  Did others make this leap, or do an easier step.  I was thinking maybe do 10 minutes run, 5 mins walk, 10 minutes run or maybe 12 minutes run, 5 minutes walk, 8 minutes run.

I started the week with a maximum run of 5 minutes, to finish on 20 minutes seems too much and out of step with the gentler progression both before and after.  I don't want to do it if it sets me back like the park run did.  Advice please from others who have done this step. 

Cheers


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on September 03, 2017, 04:12:11 PM
Hello again

After the park run a couple of weeks ago and a very long walk round London for a few days, my legs needed a rest, so I didn't ri
un for a week.

i am now in wk 5 of the couch to 5k.  

The first run was 5min, walk, 5min, walk, 5min.  No issues with this as I had done a 5min split before

The second run this morning was 8min run, 5 min wall, 8 min run.  This felt essier than expected, though I was flagging a bit at the end of the second 8 minute run.  I didn't stop, but felt very much like it would be nice to.

The next run is down for 20 minutes in one go.  That feels a big old leap.  Did others make this leap, or do an easier step.  I was thinking maybe do 10 minutes run, 5 mins walk, 10 minutes run or maybe 12 minutes run, 5 minutes walk, 8 minutes run.

I started the week with a maximum run of 5 minutes, to finish on 20 minutes seems too much and out of step with the gentler progression both before and after.  I don't want to do it if it sets me back like the park run did.  Advice please from others who have done this step.  

Cheers


Hi Doobs.

Yes, that leap to 20 min seems ludicrous, especially as you go back to shorter runs immediately afterwards. I had to Google to see if I was doing it right.

You will find you can do it though, just make sure you keep the pace nice and slow.


Title: Re: Beginners Running - Advice Needed
Post by: HutchGF on September 03, 2017, 07:41:00 PM
I did exactly what you suggested - two lots of 10 minutes.


Title: Re: Beginners Running - Advice Needed
Post by: Cf on September 03, 2017, 09:55:39 PM
Do it as scripted. The full 20 mins. No breaks.

It is definitely a leap. But I think the week builds you up to it and I think the point of week 6 starting easier is to give you a rest of sorts. Enjoy it whilst it lasts - by the end of week 6 you won't be getting anymore breaks.

One thing it does say though is you can repeat weeks. So if it felt too much of a jump maybe repeat week 5 again. Hopefully by the time you get to the 20 mins it will be easier the second time around.


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on September 06, 2017, 10:51:23 PM
Well made it to 20 minutes.  I started with a 2 minute uphill run which I was regretting quite a bit for the first 5 minutes.  But it did make the last, downhill, five minutes easier. 

I must be running near two thirds of the park run distance now, so getting closer to running one non-stop.  That is someting that didn't really seem possible when I was struggling to run for a minute on day 1. 

I probay timed this all pretty badly with the nights closing in.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on September 11, 2017, 10:48:58 AM
Well made it to 20 minutes.  I started with a 2 minute uphill run which I was regretting quite a bit for the first 5 minutes.  But it did make the last, downhill, five minutes easier. 

I must be running near two thirds of the park run distance now, so getting closer to running one non-stop.  That is someting that didn't really seem possible when I was struggling to run for a minute on day 1. 

I probay timed this all pretty badly with the nights closing in.


Keep it up Doobs, the worst is over.

I run in the mornings so short days wont affect me, but my daughter runs in the evening so I marked out a well lit one mile circuit around the village and she uses that.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on September 12, 2017, 06:30:15 PM
Good work keep it up guys.

Ive had about 4 weeks off running due to an injury / working away & a holiday, I put on half a stone in that period so just started back at it this week.

There is a park run in Cheltenham, about 20 miles from where I live so thinking about giving this a go in a couple of weeks.

Surprisingly, my pace seems to be pretty good but find increasing distance hard work at the moment.



Title: Re: Beginners Running - Advice Needed
Post by: Doobs on September 12, 2017, 09:03:19 PM
Good work keep it up guys.

Ive had about 4 weeks off running due to an injury / working away & a holiday, I put on half a stone in that period so just started back at it this week.

There is a park run in Cheltenham, about 20 miles from where I live so thinking about giving this a go in a couple of weeks.

Surprisingly, my pace seems to be pretty good but find increasing distance hard work at the moment.



Aren't you just running too fast?  I know I am pretty hopeless, but I am just concentrating on keeping going right now.  My sister in law does half marathons and marathons and you'd leave her for dust at that pace. 

Officially rained off tonight.  Was walking home thinking I could run in this and the heavens opened.  Might have to try getting a run in before work but the weather forecast isn't great.


Title: Re: Beginners Running - Advice Needed
Post by: Ledders on September 13, 2017, 08:02:54 AM
Yep, pace is way too fast. Needs to be slowed down a lot. 6min/km tops for an easy run.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on September 13, 2017, 08:06:11 AM
Good work keep it up guys.

Ive had about 4 weeks off running due to an injury / working away & a holiday, I put on half a stone in that period so just started back at it this week.

There is a park run in Cheltenham, about 20 miles from where I live so thinking about giving this a go in a couple of weeks.

Surprisingly, my pace seems to be pretty good but find increasing distance hard work at the moment.



Aren't you just running too fast?  I know I am pretty hopeless, but I am just concentrating on keeping going right now.  My sister in law does half marathons and marathons and you'd leave her for dust at that pace.  

Officially rained off tonight.  Was walking home thinking I could run in this and the heavens opened.  Might have to try getting a run in before work but the weather forecast isn't great.

Yep, pace is way too fast. Needs to be slowed down a lot. 6min/km tops for an easy run.

Make sense guys, problem is i normally really only get a maximum of 30 minutes to run before I have to go to work, as mainly run first thing in the morning.

I am going to try a longer run at the weekend when i have some more free time and bring the pace down to 6m/km and see what happens.

Will report back with some results.

Quick question, would it be better to do two longer slower runs a week rather than run 5k/quick pace every other day? Or is just mixing it up a good way to carry on??


Title: Re: Beginners Running - Advice Needed
Post by: Ledders on September 13, 2017, 08:29:49 AM
From all that I've read online slow and easy is the way to go for the majority of runs, with 1 faster run a week like you're doing now to keep things interesting.

Are you knackered after your runs? I don't think you should be reaching your maximum distance/heartrate every run.

For anyone doing couchto5k/beginners, this sucks because a comfortable pace is likely to be barely more than a fast walk which feels piss poor but results will improve quickly.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on September 13, 2017, 09:01:11 AM
From all that I've read online slow and easy is the way to go for the majority of runs, with 1 faster run a week like you're doing now to keep things interesting.

Are you knackered after your runs? I don't think you should be reaching your maximum distance/heartrate every run.

For anyone doing couchto5k/beginners, this sucks because a comfortable pace is likely to be barely more than a fast walk which feels piss poor but results will improve quickly.


Hi Mate, no not knackered. Last night i went out and did a 5k without looking at pace on my phone and came in at 4.48 av pace and although i would say i was running fast i def wasn't going all out, recovery is pretty quick.

I am going to try and run at 6m/km at the weekend and extend the distance and see how it feels, to be honest its more aches and pains in ankles that makes me think I can not do the distance if that make sense rather than the breathing/tired.

Any other advice welcome.



Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on September 19, 2017, 11:30:03 AM

Try to spend most of your time on your feet, sliding along on your belly just slows you down.





(http://fs5.directupload.net/images/170919/lgjzm5tq.jpg) (http://www.directupload.net)


Title: Re: Beginners Running - Advice Needed
Post by: booder on September 19, 2017, 11:36:09 AM
 rotflmfao


Title: Re: Beginners Running - Advice Needed
Post by: mikeymike on September 20, 2017, 10:59:43 PM
Inspiring thread - have not done any running since my army days - now 57 and a stone or two overweight, though i am fairly fit, ex builder.

i shall be off tomorrow to purchase trainers and running gear.

will be running mainly on farm tracks and across fields a circuit of 2k to start off with, so fairly rough terrain under foot.

anybody got an idea of what time i should look to do this in -

does anybody use a fitbit



 



 


Title: Re: Beginners Running - Advice Needed
Post by: kukushkin88 on September 21, 2017, 08:39:25 AM
Inspiring thread - have not done any running since my army days - now 57 and a stone or two overweight, though i am fairly fit, ex builder.

i shall be off tomorrow to purchase trainers and running gear.

will be running mainly on farm tracks and across fields a circuit of 2k to start off with, so fairly rough terrain under foot.

anybody got an idea of what time i should look to do this in -

does anybody use a fitbit



 



 

Good morning,

It's quite hard to judge without knowing about your general standard of fitness. I talk to a lot of people just starting out running. We talk about aiming for aiming for 6 min km's to start, working toward 5 min km's with training. Their training would be tailored to 5/10k's. You'll notice dramatic improvement at first, which feels great! Good luck with it.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on September 21, 2017, 10:49:59 AM
Inspiring thread - have not done any running since my army days - now 57 and a stone or two overweight, though i am fairly fit, ex builder.

i shall be off tomorrow to purchase trainers and running gear.

will be running mainly on farm tracks and across fields a circuit of 2k to start off with, so fairly rough terrain under foot.

anybody got an idea of what time i should look to do this in -

does anybody use a fitbit





 


I'm in your age bracket, give or take a few years and I do 7.2 mins per km over 5 km.

I am slow though.


Title: Re: Beginners Running - Advice Needed
Post by: mikeymike on September 21, 2017, 11:42:30 PM
7.2 mins a km sounds good -

i think i will be happy with 10 mins a km will report in after first run


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on September 22, 2017, 07:31:27 AM
7.2 mins a km sounds good -

i think i will be happy with 10 mins a km will report in after first run

My first run nearly killed me, it was just over 2k.

Give it a few more runs and you will see your time fall.

I have never used a fitbit, interested if others do?

I use mapmyrun app on iphone, does everything I need and great to look back over to see what you have achieved,

Good luck.


Title: Re: Beginners Running - Advice Needed
Post by: mikeymike on September 22, 2017, 04:59:11 PM
okay first run in over 30 years

distance - 1.3k
time - 10 minutes dead
terrain - farm track - slight ups and downs - plenty of potholes

recovery time - 20 minutes

got back home  looking like a purple beetroot - but felt okay - 3 hours later no aches or pains

the probable reason for the slow recovery time is that 3 months ago i had the majority of 1 lung removed

will have a days break before i attempt the same circuit again - should i expect to run the same time or a faster-slower time any thoughts


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on September 22, 2017, 06:01:58 PM
okay first run in over 30 years

distance - 1.3k
time - 10 minutes dead
terrain - farm track - slight ups and downs - plenty of potholes

recovery time - 20 minutes

got back home  looking like a purple beetroot - but felt okay - 3 hours later no aches or pains

the probable reason for the slow recovery time is that 3 months ago i had the majority of 1 lung removed

will have a days break before i attempt the same circuit again - should i expect to run the same time or a faster-slower time any thoughts


Don't rush it Mikey, especially with less that the full quota of lungs.

What's the story with that anyway?

PS- Feel free to ignore this question.


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on September 22, 2017, 06:19:04 PM
okay first run in over 30 years

distance - 1.3k
time - 10 minutes dead
terrain - farm track - slight ups and downs - plenty of potholes

recovery time - 20 minutes

got back home  looking like a purple beetroot - but felt okay - 3 hours later no aches or pains

the probable reason for the slow recovery time is that 3 months ago i had the majority of 1 lung removed

will have a days break before i attempt the same circuit again - should i expect to run the same time or a faster-slower time any thoughts


Don't rush it Mikey, especially with less that the full quota of lungs.

What's the story with that anyway?

PS- Feel free to ignore this question.

yeah this.  Look at the couch to 5k week by week schedule.   I always rushed in the past and just gave up. 

I have gone from 1 minute bursts to 25 minutes in 6 or 7 weeks, and it really wasn't bad.  I would say week 1 was likely the worst and even the jump to 20 mins wasn't so baf.

I was pretty impressed with myself the other day.  I don't have a fitbit, so just "run" with the stopwatch going on my phone.  Anyway I must have stopped it accidently at 8 minutes, and was already feeling a bit lethargic.   Was very tempted to just quit, but restarted the stopwatch and did the full 25 minutes + the unknown gap.  Hence probably got very close to the full 30 minute target.  I will probably give it another week and then try and do a full park run non stop.




Title: Re: Beginners Running - Advice Needed
Post by: Doobs on September 30, 2017, 11:07:30 AM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on September 30, 2017, 01:32:18 PM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.


VWP.


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on September 30, 2017, 01:49:02 PM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.


VWP.

Thanks Tom, have you tried one yet?


Title: Re: Beginners Running - Advice Needed
Post by: stribling on September 30, 2017, 02:00:54 PM
7.2 mins a km sounds good -

i think i will be happy with 10 mins a km will report in after first run

My first run nearly killed me, it was just over 2k.

Give it a few more runs and you will see your time fall.

I have never used a fitbit, interested if others do?

I use mapmyrun app on iphone, does everything I need and great to look back over to see what you have achieved,

Good luck.

Think it's been mentioned before, but I'd advise getting the strava app, I've always found it very useful and easy to use. Tracks all your runs so you can easily see how you've improved too


Title: Re: Beginners Running - Advice Needed
Post by: Ledders on September 30, 2017, 08:18:04 PM
Fantastic stuff Doobs, well done.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on October 01, 2017, 08:23:24 AM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.


VWP.

Thanks Tom, have you tried one yet?


No. I was desperate to build up to 5k so that I could do one too.


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on October 01, 2017, 11:18:34 AM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.


VWP.

Thanks Tom, have you tried one yet?


No. I was desperate to build up to 5k so that I could do one too.

We should have a slow Blondes park run, where we all "run"  round at the back.

Now I have done my 5k, does anybody still run splits after completing a park run?  I was alright for the first 15/20 minutes, but after that I slowed right down.  I wouldn't be surprised if I was literally "running" at walking pace for the last 10/15 minutes or so... and I was just over a minute slower overall than when I deliberately ran splits. 

I was thinking something like run 15 mins, walk 2, run 10, walk 2, run to finish.  I am sure I could have gone quicker if I walked for a bit to get my breath back.  There were people walking at times around me, so others must do this?   Any thoughts. 


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on October 01, 2017, 12:33:53 PM
I run all the way but my pace is very slow. Each k takes roughly the same amount of time.




(http://fs5.directupload.net/images/171001/pl8bvtyb.jpg) (http://www.directupload.net)


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on October 01, 2017, 02:05:13 PM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.

Well done, Keep up the good work!

I have been getting back into it for the last couple of weeks and been building up some good distance, done the below road runs this week and managed 10k on the treadmill at the gym this week too, so now need to get a 10k under my belt on the road.




Title: Re: Beginners Running - Advice Needed
Post by: Ledders on October 01, 2017, 05:39:57 PM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.


VWP.

Thanks Tom, have you tried one yet?


No. I was desperate to build up to 5k so that I could do one too.

We should have a slow Blondes park run, where we all "run"  round at the back.

Now I have done my 5k, does anybody still run splits after completing a park run?  I was alright for the first 15/20 minutes, but after that I slowed right down.  I wouldn't be surprised if I was literally "running" at walking pace for the last 10/15 minutes or so... and I was just over a minute slower overall than when I deliberately ran splits. 

I was thinking something like run 15 mins, walk 2, run 10, walk 2, run to finish.  I am sure I could have gone quicker if I walked for a bit to get my breath back.  There were people walking at times around me, so others must do this?   Any thoughts. 

Walking breaks are great to stop your heart rate getting too high and knackering yourself so definitely keep them in.

Now I would go with something like 2km, walk until breath recovers, 2km. Split the last 2km if its too hard. Then do 2+2+2 at the weekend for a big effort when you can manage it.

After c25k I did a couple of weeks of 5ks before moving on to Bridge to 10k. The programme itself was a bit meh, but it shows the sort of progressions you can be looking to make. It includes walking breaks all the way upto 10k.


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on October 01, 2017, 07:04:57 PM
I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.


VWP.

Thanks Tom, have you tried one yet?


No. I was desperate to build up to 5k so that I could do one too.

We should have a slow Blondes park run, where we all "run"  round at the back.

Now I have done my 5k, does anybody still run splits after completing a park run?  I was alright for the first 15/20 minutes, but after that I slowed right down.  I wouldn't be surprised if I was literally "running" at walking pace for the last 10/15 minutes or so... and I was just over a minute slower overall than when I deliberately ran splits. 

I was thinking something like run 15 mins, walk 2, run 10, walk 2, run to finish.  I am sure I could have gone quicker if I walked for a bit to get my breath back.  There were people walking at times around me, so others must do this?   Any thoughts. 

Walking breaks are great to stop your heart rate getting too high and knackering yourself so definitely keep them in.

Now I would go with something like 2km, walk until breath recovers, 2km. Split the last 2km if its too hard. Then do 2+2+2 at the weekend for a big effort when you can manage it.

After c25k I did a couple of weeks of 5ks before moving on to Bridge to 10k. The programme itself was a bit meh, but it shows the sort of progressions you can be looking to make. It includes walking breaks all the way upto 10k.


That is good to hear.  I might just put a 1 minute walk in the middle of my midweek runs and two next time I do a parkrun. 

I really can't see me doing 10k.  One of my knees already suffers a bit when I do 5k. 


Title: Re: Beginners Running - Advice Needed
Post by: HutchGF on October 02, 2017, 09:42:17 AM
Fantastic efforts in this thread - congratulations to all.

Inevitably, with the start of term, I've not had chance to get out much. In fact I've not run for a month.

I am dreading that first run back - hopefully I still have some of the stamina I built up left!


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on October 22, 2017, 04:06:01 PM
Ankle injury has sorted itself out and I have mainly been running on a treadmill for the last few weeks building up the Km's.

Today I managed to get my first 10k done on the road, I have been running 10ks on the treadmill for a couple of weeks now but really wanted to get at least one done out on the roads.

Really pleased with the time and recovery was good, dont think I will be trying to run any longer distances for a while as work is getting really busy in the run up To Christmas, no doubt the new year will be the time to get back in to it.






Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on October 22, 2017, 04:53:28 PM
Ankle injury has sorted itself out and I have mainly been running on a treadmill for the last few weeks building up the Km's.

Today I managed to get my first 10k done on the road, I have been running 10ks on the treadmill for a couple of weeks now but really wanted to get at least one done out on the roads.

Really pleased with the time and recovery was good, dont think I will be trying to run any longer distances for a while as work is getting really busy in the run up To Christmas, no doubt the new year will be the time to get back in to it.







Haha! Your 10k time is only 11 mins slower than my 5k time.


Title: Re: Beginners Running - Advice Needed
Post by: Jamier-Host on October 23, 2017, 11:04:53 PM
Some cracking efforts in here.

The newbies remind me of my struggles a few years ago to get beyond 10 minutes of running after being a lazy git for a long time. Everyone has to start somewhere. Tractor makes me want to get my arse in gear and try to break a 50m 10k like i always said i would at some point... Think my record is around the 53m mark and i'd be more like 57m currently.

Tomorrow will now be a run day!


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on February 09, 2018, 10:28:48 AM
Who's still running?

I've settled down to 2 x 2 miles and 1 x 3 miles per week.

Still haven't done a park run though.


Title: Re: Beginners Running - Advice Needed
Post by: vegaslover on February 09, 2018, 11:29:44 PM
Who's still running?

I've settled down to 2 x 2 miles and 1 x 3 miles per week.

Still haven't done a park run though.

I Started up again at the start of the year, but using a treadmill as my knees/ankles are knackered.
Managed to do 6 miles non stop this week. Knees ache though, waiting for the warmer weather


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 10, 2018, 01:54:09 PM
Stopped in November due to work commitments and just started again.

Will just be doing a weekend run for a few more weeks then get back in to running everyday early March.

Times much slower but trying to avoid injury this year is key.

Good luck to everybody else running this year!


Title: Re: Beginners Running - Advice Needed
Post by: Lucky on February 11, 2018, 05:28:52 PM
I started Park Runs in October. First run was hard work and over 33 minutes. 17 runs later and I’m now down to 26.50 and have definitely got the bug. Time reductions are getting harder each week now, but I have a goal of 25 minutes by the end of the year. 

Apart from absolute times I’m measuring progress by my finishing position in relation to the overall field size. When I started I was beating about 30% of the field. At the turn of the year I was delighted to get into the top 50% and this week was a new best, with me ahead of over 59%.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on February 11, 2018, 07:48:35 PM
I started Park Runs in October. First run was hard work and over 33 minutes. 17 runs later and I’m now down to 26.50 and have definitely got the bug. Time reductions are getting harder each week now, but I have a goal of 25 minutes by the end of the year. 

Apart from absolute times I’m measuring progress by my finishing position in relation to the overall field size. When I started I was beating about 30% of the field. At the turn of the year I was delighted to get into the top 50% and this week was a new best, with me ahead of over 59%.


Doing some great times Mr L.
Your doing 5k in the same time I do 3.5k.


Title: Re: Beginners Running - Advice Needed
Post by: Jamier-Host on February 13, 2018, 11:45:03 AM
For anyone with kids, some places also do a "Junior Park Run" on a Sunday morning over a distance of 2k. They can do it from 4/5 years old and some of the older kids absolutely fly round!

https://www.parkrun.org.uk/events/juniorevents/ (https://www.parkrun.org.uk/events/juniorevents/)


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 05, 2019, 08:28:40 PM
Back at it!

A parkrun started near me at last and that has given me the motivation needed to get back running.

Anyone else still running?




Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on February 05, 2019, 09:06:35 PM
 :hello:


Title: Re: Beginners Running - Advice Needed
Post by: Lucky on February 06, 2019, 01:00:30 PM
:hello:

Yes, just got my free red T Shirt for doing 50 parkruns since starting them in Oct 17. 

Haven’t improved my times since last February though.


Title: Re: Beginners Running - Advice Needed
Post by: Sheriff Fatman on February 06, 2019, 01:39:35 PM
Back at it!

A parkrun started near me at last and that has given me the motivation needed to get back running.

Anyone else still running?

I missed this thread first time around, but completed a 'None To Run' programme in 2018 (a gentler version of C25k), and started doing parkruns in June last year.  My current tally is 21, but I'm still painfully slow, with a PB of 46:56.  I have now completed the course without walking though.

I'm signed up to do the Bradford 10k in March and the Vitality London 10k in May, both of which will likely be walk/run intervals (which are actually quicker than me running the whole thing).

Last night I did my first group run with a local running club.  I was the one being back-marked, but doing it was a huge step outside my comfort zone.

I popped up in a few parkrun photos on Saturday, as there was a photographer on site, one of which is below.  I like it, as it looks like there are people behind me, but I'm actually being lapped by them.


Title: Re: Beginners Running - Advice Needed
Post by: StuartHopkin on February 06, 2019, 04:53:28 PM
It was a huge step outside my comfort zone.

This is the most important thing!
Great work Sheriff.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on February 06, 2019, 05:01:45 PM
Well done Sheriff.

 ;tightend;


Title: Re: Beginners Running - Advice Needed
Post by: booder on February 06, 2019, 07:13:00 PM
Well done Sheriff.

 ;tightend;


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on February 06, 2019, 09:34:28 PM

Great stuff.. please keep us updated with the 10ks.

I must admit the Parkruns are great, i have always been a solo runner as its a good way for me to switch of from work for a while but now i am coming round to running as a group activity and will probably join a local club in the not to distant future.

 



Title: Re: Beginners Running - Advice Needed
Post by: Sheriff Fatman on February 06, 2019, 10:43:16 PM

Great stuff.. please keep us updated with the 10ks.

I must admit the Parkruns are great, i have always been a solo runner as its a good way for me to switch of from work for a while but now i am coming round to running as a group activity and will probably join a local club in the not to distant future.

I can't speak highly enough of the parkrun environment, and it's that which caused my participation to begin with.  I took my eldest daughter to a new junior parkrun near us in February last year, and watched her run the course.  The following week, I took along her 5 year old sister too and went around the course with her as she finished 5 minutes behind the next place child.  The following week, we went back, with me volunteering to be the tail walker as I'd be at the back of the course anyway.  I then became the regular tail walker for the next few weeks, and have volunteered at pretty much every one since then, apart from holiday absences, etc.  I'm now on the core volunteer team and have done a few stints as Run Director.

Alongside all this, I started doing the None To Run interval sessions on the circuit after the junior parkrun had finished.  None To Run aims to get you running continuously for 25 minutes after 12 weeks, so is better than C25k for beginner runners and overweight people (which targets you running a 5k after 9 weeks).  Some of the regular volunteers who watched me do this started to encourage me to do the local parkrun.  Once I did, I got so much encouragement from the volunteers and other runners that it was impossible not to go back.  By my 2nd run I was being called out by name by people lapping me and volunteers at the finish line.  The support network extends from the sub-18 minute runners at the front to my regular group of 40 minute + runners who I'm trying to chase down one by one.

I injured my groin in the summer and had to stop training for around 7 weeks, by which time I'd gotten the bug.  For most of those weeks I did various volunteer roles and am also now on the core volunteer team for that parkrun aswell.  I've already earned my purple t-shirt for 25 volunteer stints, which will keep me going until I get the red 50 run shirt later this year.

In the last few weeks, Grace (the now 6 year old) has started to walk the 5k parkrun course with my wife, so we now have weeks where all 4 of us are doing the main parkrun.  Juniors qualify for a t-shirt after 10 'big' parkruns.  Alice (9yo) has qualified already (and is the fastest of us at present, with a PB of 37:21).  Grace has done 3/10 so far, in addition to 22 junior events.

For those fearful of being able to run 5k, it's perfectly acceptable to walk at parkruns and plenty of people do so.  There's always a tail walker at the UK events who stays at the back of the course in whatever time it takes for the slowest person to get around.  We regularly have people completing the course in over an hour at Woodhouse Moor and there's a national programme of GPs now 'prescribing' parkrun participation to patients, and there are now around 600 parkruns around the UK, with new ones being set up on a regular basis.

I'm still relatively early in my parkrun journey, but can honestly say discovering it has been a life-changing experience, and it's now central to our weekend activities as a family.


Title: Re: Beginners Running - Advice Needed
Post by: Sheriff Fatman on March 17, 2019, 03:47:02 PM
Great stuff.. please keep us updated with the 10ks.

Completed the Bradford 10k in an official time of 1:41:17 this morning, achieving my two aims of not finishing dead last (although I'm probably in the final 20 out of 3,000 or so runners) and not being moved to the pavement when the roads re-opened after 1h 45 minutes.

There are a couple of pictures here: https://twitter.com/Riffman117/status/1107299465264795648


Title: Re: Beginners Running - Advice Needed
Post by: booder on March 17, 2019, 04:42:58 PM
Well done Curtis.


Title: Re: Beginners Running - Advice Needed
Post by: Karabiner on March 17, 2019, 05:13:26 PM
Good job (not quite so) big man.


Title: Re: Beginners Running - Advice Needed
Post by: tikay on March 17, 2019, 05:59:22 PM

Awesome effort, in every sense, well done Curtis.


Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on March 17, 2019, 06:21:09 PM
Well done Curtis, great effort.

Can I ask how old you are now?


Title: Re: Beginners Running - Advice Needed
Post by: Sheriff Fatman on March 17, 2019, 07:12:23 PM
Well done Curtis, great effort.

Can I ask how old you are now?

44, or as Tikay would put it, 23.


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on March 17, 2019, 07:22:02 PM
Great stuff Curtis. 


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on March 18, 2019, 07:02:00 AM
Amazing effort, looking forward to hearing your next trip  report!


Title: Re: Beginners Running - Advice Needed
Post by: Jon MW on March 18, 2019, 08:53:36 AM
Great stuff.. please keep us updated with the 10ks.

Completed the Bradford 10k in an official time of 1:41:17 this morning, achieving my two aims of not finishing dead last (although I'm probably in the final 20 out of 3,000 or so runners) and not being moved to the pavement when the roads re-opened after 1h 45 minutes.

There are a couple of pictures here: https://twitter.com/Riffman117/status/1107299465264795648

Great work  ;applause;

And I'm glad I'm not the only person who enters things with - don't finish last - in mind  :D


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on April 12, 2019, 07:19:42 AM
Just went back to the beginning of this post (just over two years ago) where I started running and just managed 2.5k.

Two years later and sporadic attempts at running and I just managed a 20k training run at a decent pace too.

It just goes to show how your body can change and learn to do things you think are not possible.

Lets see what the next two years brings!



Title: Re: Beginners Running - Advice Needed
Post by: RED-DOG on April 12, 2019, 07:57:54 AM
Just went back to the beginning of this post (just over two years ago) where I started running and just managed 2.5k.

Two years later and sporadic attempts at running and I just managed a 20k training run at a decent pace too.

It just goes to show how your body can change and learn to do things you think are not possible.

Lets see what the next two years brings!




Cracking stuff Mr T.

How old are you now BTW?


Title: Re: Beginners Running - Advice Needed
Post by: Doobs on April 12, 2019, 09:14:58 AM
That is close to my cycling pace, great stuff.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on April 12, 2019, 06:34:43 PM
Just went back to the beginning of this post (just over two years ago) where I started running and just managed 2.5k.

Two years later and sporadic attempts at running and I just managed a 20k training run at a decent pace too.

It just goes to show how your body can change and learn to do things you think are not possible.

Lets see what the next two years brings!




Cracking stuff Mr T.

How old are you now BTW?

Cheers Red,

48

Recovery is slow now, I can only really run 3 times a week otherwise I start to pick up injuries.

Probably try park run tomorrow to see how that translates after a 20k two days before.

Goal for Parkrun is sub 20 minutes by the end of the summer, not really sure its achievable but that's my goal.

Current best Parkrun time 20:55 so somehow got to try and shave a minute off which seems impossible at the moment!



Title: Re: Beginners Running - Advice Needed
Post by: Sheriff Fatman on April 12, 2019, 07:32:11 PM
Awesome work, Tractor.  Blistering pace.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on April 14, 2019, 02:51:41 PM
It went ok!

Fire Service College parkrun results for event #18. Your time was 00:20:45.

You finished in 4th place and were the 4th male out of a field of 192 parkrunners and you came 1st in your age category VM45-49.

Improved my pb by 10 seconds, so happy with that.


Title: Re: Beginners Running - Advice Needed
Post by: Tractor on May 26, 2019, 08:16:01 AM
PB for parkrun now 20:36, still a long way to go to get sub 20 minute.

Ran my first official 10k race last weekend, came 12th with a time of 44:54. Was a tough hilly cross country course, found it very hard going.

Unfortunately, picked up a hamstring injury so now out for a while...


Title: Re: Beginners Running - Advice Needed
Post by: Jamier-Host on June 05, 2019, 01:02:29 AM
Nice! I've yet to clock an "official" sub 25m 5k, although Strava reckons i just about managed it a month or two back :)

The most rewarding thing for me in the last couple of years has been seeing my kids get involved in Park Run. Predominantly the Junior 2k runs, but the eldest who is just coming up 9 has now done a few of the main 5k's. A bit worried about the trajectory of when he'll be beating me now!


Title: Re: Beginners Running - Advice Needed
Post by: Sheriff Fatman on June 05, 2019, 09:29:59 AM
The most rewarding thing for me in the last couple of years has been seeing my kids get involved in Park Run. Predominantly the Junior 2k runs, but the eldest who is just coming up 9 has now done a few of the main 5k's. A bit worried about the trajectory of when he'll be beating me now!

Junior parkruns are great and, like you, we've managed to get both girls participating in the 5k's too.  Both have now qualified for their '10' t-shirt's, one of which has arrived, the other isn't due until September!