The official running thread
- Thread starter 0psi
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Call and ask your local specialist running shop how much they charge for a fitting as most (if not all) don't charge for fitting if you buy shoes and non they don't need to be top of the line shoes. $250 is a healthy budget and if you tell the shop you have a budget of $200 they'll happily fit you up with a shoe close to your budget.
SlowManiac
Likes Bikes and Dirt
Steer well clear of Athletes Foot!!! Go to a running shop, I've never heard of anyone charge for a fitting. Tell them you don't need the latest and greatest and hopefully you'll find shoes for under $200.
geoff_tewierik
Likes Dirt
Intraining don't charge for fittings, and with a ceiling of $250 max, you can afford pretty much every shoe in the shop.
Hit them up.
Hit them up.
shakes
Likes Dirt
OK farkin, help me improve my running. I've never enjoyed running, never really ran but for some reason last summer I started to. Might be getting old? I want to do some longer distance stuff but also would really like to improve my average pace alot.
At the moment I'm only doing 2 nights of jogging, while it's dark of a night time these are often at the gym. 30mins jogging, 3-4mins at a medium(for me) pace, 1min as fast as my lungs can take, 1min slow jog, 3-4mins medium, 1 min fast. Usually followed by 30mins of strength stuff.
3 days a week I'll commute 10km each way, usually sprint up the couple of small hill's and cruise the rest. once a fortnight I'll do a 50k offroad ride. and one night each week I'll go climbing. In a few weeks when daylight savings hit's I'll be jogging home 1 night a week (maybe two if I can swing it time wise but unlikely)
I have no time for extra training outside of whats above, often thats a squeeze. whats the best way to go about it?
At the moment I'm only doing 2 nights of jogging, while it's dark of a night time these are often at the gym. 30mins jogging, 3-4mins at a medium(for me) pace, 1min as fast as my lungs can take, 1min slow jog, 3-4mins medium, 1 min fast. Usually followed by 30mins of strength stuff.
3 days a week I'll commute 10km each way, usually sprint up the couple of small hill's and cruise the rest. once a fortnight I'll do a 50k offroad ride. and one night each week I'll go climbing. In a few weeks when daylight savings hit's I'll be jogging home 1 night a week (maybe two if I can swing it time wise but unlikely)
I have no time for extra training outside of whats above, often thats a squeeze. whats the best way to go about it?
You need to get out and do some long runs. It does wonders for your cardio and the only way you build decent technique and running economy is getting out for long runs. Twice a week is fine running home a few nights will be great and doesn't take too much time out of your day. You need to find your 'thing' when it comes to long runs. For me it's either running at night with some good tunes or trail running. Once a week I go for a medium length run with one of the girls from work, she gets fitter and I'm forced to do an easy run, win win.
You need to build a base before you start thinking of doing any speedwork or such. As an old coach once said, speedwork is just the icing on the cake, and you have no cake.
Edit: Just noticed you climb. Long runs will help you get rid of any excess fat and help with your stabiliser muscles which will help your climbing.
You need to build a base before you start thinking of doing any speedwork or such. As an old coach once said, speedwork is just the icing on the cake, and you have no cake.
Edit: Just noticed you climb. Long runs will help you get rid of any excess fat and help with your stabiliser muscles which will help your climbing.
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Art Vanderlay
Hourly daily
Great site I used to buy my running shoes/gear from: runningwarehouse.com
Based in US. $$ good at the moment.
It's just the same issue with running shoes / gear as with mountain biking. Better off money wise to buy your gear online from overseas. Pretty sure sites like CRC & Wiggles sell running gear also.
Based in US. $$ good at the moment.
It's just the same issue with running shoes / gear as with mountain biking. Better off money wise to buy your gear online from overseas. Pretty sure sites like CRC & Wiggles sell running gear also.
cressa
Likes Dirt
I started a (intermediate) 20 week half marathon training program in Feb which included 4 runs a week varying from interval work to easy, long runs. Fitness increased pretty rapidly and but I think I became complacent towards the end - ended up getting getting pulled of course during the race at 20ks totally depleted and delirious.
Which leads me to my current focus - strength and nutrition. During the training program I didn't really put any energy into understanding nutrition and I replaced strength/speed workouts with simple runs. I am now putting a lot more thought into what I eat before and after runs and am starting to work out what works. Next I will start working with gels and get a grasp on them. Everyone told me how important it was and now I believe them and will give the same advice.
I also noticed that my performance had plateaued - wasn't improving pace. So I now run 3 times a week and two of those sessions include either multiple stair sprints or speed intervals. I have really noticed the benefits of this after only 7 weeks. Ran 5k in 23:50 which was over 2 mins quicker than my previous PB. I also notice I don't suffer any stiffness or pain the day after a long run like I used to. Ran a real steady pace over 16.5k on Sunday and it was a breeze.
Great thread - running is great. So simple and so satisfying. I run along the coast line and can often see my destination long off in the distance as the coast wraps around - such a sweet feeling to know you are going to run all that way and back and actually enjoy it.
Which leads me to my current focus - strength and nutrition. During the training program I didn't really put any energy into understanding nutrition and I replaced strength/speed workouts with simple runs. I am now putting a lot more thought into what I eat before and after runs and am starting to work out what works. Next I will start working with gels and get a grasp on them. Everyone told me how important it was and now I believe them and will give the same advice.
I also noticed that my performance had plateaued - wasn't improving pace. So I now run 3 times a week and two of those sessions include either multiple stair sprints or speed intervals. I have really noticed the benefits of this after only 7 weeks. Ran 5k in 23:50 which was over 2 mins quicker than my previous PB. I also notice I don't suffer any stiffness or pain the day after a long run like I used to. Ran a real steady pace over 16.5k on Sunday and it was a breeze.
Great thread - running is great. So simple and so satisfying. I run along the coast line and can often see my destination long off in the distance as the coast wraps around - such a sweet feeling to know you are going to run all that way and back and actually enjoy it.
Yup, that's a good point to start introducing varied runs, intervals, fartleks, hilly tempo runs etc. Up until that point I think most people should just start with building a decent base. Once upon a time, many moons ago I ran at an elite level, retired for about 9 years and have only recently come back to running. I basically took up a similar routine to when I left running (albeit slower, shorter and less sessions) and found my gains were pretty slow. I've since left that and have just focused on building a solid base with longer, cruisier runs with the odd interval session and have found things have started swinging the right way. Makes me feel I've wasted the last 10 months but oh well.
Should start a RB running group. Actually, lets do that. Sydney CBD (Kent st) Wed at 6pm, starting next Wed. It will be a very cruisey run (6-7min per Km) but faster guys can just do intervals inbetween.
cressa
Likes Dirt
Great idea - I won't be able to make the 1000km commute this time unfortunately
I'd be very interested to know what pace everyone is running at (plus the relevancy to the distance). I used to be pretty happy with a 5:30 pace for any 5-15km runs. Now I am fixated on bringing that down to 5:00. I'm not there yet but seem to be heading in the right direction.
Is improving pace something that should/could happen in months or is it more a years thing?
Most people who can run under 6min per km can easily go to around 4:30 per km in less than a year if you put your mind to it. From there things start to get a little more difficult and to get under 4min per km requires running to become the main focus ie: running is the main goal and rides become recovery sessions. You can certainly get sub 4min per km doing what you're doing but it will take a hell of a lot longer.
To get under 3:30 you need to have no life, to get under 3 you need to make running your full time job.
Ivan
Eats Squid
That's a good summary mate!
shakes
Likes Dirt
You've just raised my hope alot. my PB for the run home 9.8k by phone GPS is 48mins flat. That was just after easter, due to illness/work/life I havent done alot since. Daylight savings in a few weeks and I'll start it up again.
jayjay3032
Likes Bikes
Ran my first half marathon on Sunday. Finished is 2:30 which was my goal so pretty happy
cressa
Likes Dirt
Cheers Bermshot. Just had a quick look at Born to Run on the Authors site - looks good will definitely be reading it - thanks for the tip. There's a page on his site about the barefoot running debate which I find incredibly interesting.
The barefoot (or minimal cushioning is probably more accurate) side of the argument makes real sense to me. The notion that our bodies need correcting by way of an inch of foam does seem a little misguided in evolutionary terms.
I have a super high arch/stiff foot and suffer from mild shin splints or lets call it lower leg pain constantly (not bad enough to stop me running) and wonder if it's worth trying?
Anyone had any experience with this?
The barefoot (or minimal cushioning is probably more accurate) side of the argument makes real sense to me. The notion that our bodies need correcting by way of an inch of foam does seem a little misguided in evolutionary terms.
I have a super high arch/stiff foot and suffer from mild shin splints or lets call it lower leg pain constantly (not bad enough to stop me running) and wonder if it's worth trying?
Anyone had any experience with this?
Bermshot
Banned
I've just started running again and man do I get bad shin splints, so took that advice about bare foot and started running on the wet sand down the beach. It's funny, all the muscles in my feet are sore from molding around the sand which suggests my feet have been over supported but best of all absolutely no shin splint! So will be doing this for a while to really get all round strength in my feet.
Not a fan of the whole 'barefoot movement' but there are some lessons to be learnt. Low heel to toe drop shoes help promote a mid to forefoot strike with your foot landing under your body which is ideally what you want. More often than not heel striking comes from over-striding as your foot lands infront of your body. Shortening your stride length will certainly help as will shoes with a lower heel-toe drop.
Heel striking brings on a few problems one of which is your body relying on the shoes to provide all the cushioning rather than your foot/ankle absorbing some of the impact.
Secondly a heel strike isn't very efficient as you are basically braking with every step thus impeding your forward motion. Try this, run at a full sprint and then stop as quick as you can, you'll find that your foot will land well infront of you and you'll land on your heel. This is basically an exagerated version of most peoples typical running stride. Look at any elite runner and you'll notice that their feet will land under their body and they'll land on their mid to fore foot conserving any forward momentum.
Try just shortening your stride, turning your feet over quicker (higher cadence) and paying attention to where your foot lands in relation to your body. If you find this difficult then try moving to a shoe with a lower heel to toe drop. Just be sure to take the time to adapt as I know many people who have torn calf muscles and worse going to a barefoot style shoe. My vote goes to the Brooks Pure range of shoes, either the cadence or flow depending on whether you need support or not. 4mm heel to toe drop and still plenty of cushioning.
http://www.runningwarehouse.com/fpm.html
These guys are really good as they give you all the info you'll need such as weight, heel-toe drop etc. I wouldn't recommend buying off them as you are best trying the shoes on first. I buy my first pair locally and then buy replacements off these guys or Eastbay.
Barefoot Running
Although barefoot running is more effective that heel strike, since we have all been running in shoes since we were born most people do not have the foot strength to go to running barefoot. If you are getting shin splints your are better off going to somewhere like Athletes Foot or other stores where they will fit you with a runner. Shin splints are can be cause by a lot of factors included over pronation being under or over corrected.
If you are considering a barefoot runner, then you need to ensure that you work into them and ensure that you build the strength up. The amount of people who gain stress fractures from using them is ridiculously high for a shoe. Also the argument of people used to run barefoot and have no pathological problems came from when running was done on grass or a surface that provided some shock absorbtion where as most people now run on asphalt or something where all the force is returned up the leg.
Saying all that i happily run barefoot on grass or the beach over runners but that is after multiple years building up to it and only for runs less than 5km
Although barefoot running is more effective that heel strike, since we have all been running in shoes since we were born most people do not have the foot strength to go to running barefoot. If you are getting shin splints your are better off going to somewhere like Athletes Foot or other stores where they will fit you with a runner. Shin splints are can be cause by a lot of factors included over pronation being under or over corrected.
If you are considering a barefoot runner, then you need to ensure that you work into them and ensure that you build the strength up. The amount of people who gain stress fractures from using them is ridiculously high for a shoe. Also the argument of people used to run barefoot and have no pathological problems came from when running was done on grass or a surface that provided some shock absorbtion where as most people now run on asphalt or something where all the force is returned up the leg.
Saying all that i happily run barefoot on grass or the beach over runners but that is after multiple years building up to it and only for runs less than 5km