The Running Thread

Hey guys

I have just started my week 2 of my couch to 5k plan I am following (the NHS one)

I am a newbie to running, but have got to say I love it!

I am running the race for life on the 11th of June, so thats motivating me at the moment! :smile:

Reply 1987

amongsttheweeds

Original post by teaandcoffee

Hey guys

I have just started my week 2 of my couch to 5k plan I am following (the NHS one)

I am a newbie to running, but have got to say I love it!

I am running the race for life on the 11th of June, so thats motivating me at the moment! :smile:

It's even better when you're fit. But the newbie gains are massive. :biggrin:

Enjoy.

P.S. Feel free to ask for advice here.

Reply 1988

Original post by addylad

It's even better when you're fit. But the newbie gains are massive. :biggrin:

Enjoy.

P.S. Feel free to ask for advice here.

Thank you

I started jogging a bit at the start of feb, but have only just started the couch to 5k plan cos I wanted to actually see some improvement!

I'd like to ask some advice about breathing? Sounds stupid, but there are techniques that I've read about but when I try and do them (today I did breathing in for four secs, then out for four secs) I forget about everything else, and start to get quite clumbsy :tongue:

Reply 1989

amongsttheweeds

Original post by teaandcoffee

Thank you

I started jogging a bit at the start of feb, but have only just started the couch to 5k plan cos I wanted to actually see some improvement!

I'd like to ask some advice about breathing? Sounds stupid, but there are techniques that I've read about but when I try and do them (today I did breathing in for four secs, then out for four secs) I forget about everything else, and start to get quite clumbsy :tongue:

I wouldn't do it in seconds, I'd do it in steps. See: http://www.brianmac.co.uk/economy.htm

The Breathing Issue
Most elite athletes use a 2-2 breathing rhythm. That is they breathe in for two steps and they breathe out for two steps. The 2-2 breathing rhythm means you are taking 45 breaths (assume you now have a strike rate of 90) which is slow enough to allow for good depth of breathing. It is recommended to practice all kinds of breathing patterns, just to become familiar with them and to note your body's reaction. Try the 3-3 breathing rhythm, 4-4 breathing rhythm and try unequal breathing rhythms such as 3-2 and 2-3. All the athletes I work with (except the sprinters) use either a 2-2 or a 3-3 breathing rhythm. I personally use the 2-2 breathing rhythm starting the breathing cycle on the left foot. If you use the 2-2 breathing rhythm and you experience stitch then switch the breathing rhythm to start on the other foot or switch to a 3-3 breathing rhythm until the stitch subsides.

Long term analysis conducted by Jack Daniels has found that elite athletes in races up to and including the 10K use the 2-2 breathing rhythm at the start of the race and after completing about two-thirds of the race they switch to a 2-1 breathing rhythm. For races longer than 10k the 2-2 breathing rhythm is used for the whole distance, perhaps shifting to a 2-1 breathing rhythm in the last minute or two for the sprint finish. An important point is that your breathing rhythm will not only tell you how hard you are working but also allow you to control how hard you work.

Reply 1990

Original post by addylad

x

Thankyou! + rep

Reply 1991

sleekchic

Does anyone find it difficult to breathe properly when it's cold? Any tips?

Reply 1992

SebMurphy

17

Original post by sleekchic

Does anyone find it difficult to breathe properly when it's cold? Any tips?

I do, i feel short of breath really quickly in the cold.

I found that wearing a buff helped quite a bit, you might also want to try having a mint before a run, or airwaves chewing gum, just for improved sinuses

:biggrin:

Reply 1993

Apocalypte

12

First ever sub-4 in Barcelona (3:59:00).

I think I may still be drunk from the celebrations.

Reply 1994

Motorbiker

21

Original post by Apocalypte

First ever sub-4 in Barcelona (3 :59:

00).

I think I may still be drunk from the celebrations.

Nice one. That's like the same pace i run a 5k for but for 8 times the length basically.

That's awesome.

Reply 1995

SebMurphy

17

Cheeky 2000th post :P

went on the treadmill in the gym today, but i could only manage 3.5k, my legs were still stiff from football on saturday

Reply 1996

Original post by iainthegreat

For a lot of people the pain in their shin isn't shin splints. It's the calf muscle tightening which brings about a pain in the shins. If you spend a good 5-10 minutes warming up and especially stretching your calf muscle this may help.

Hmm this makes sense, cos I have been feeling some pain in my shin area, but after reading up about shin splints I thought the pain would be a lot more? so I will do as you suggest and warm up for a bit longer :smile:

thank you.

Reply 1997

amongsttheweeds

Original post by teaandcoffee

Hmm this makes sense, cos I have been feeling some pain in my shin area, but after reading up about shin splints I thought the pain would be a lot more? so I will do as you suggest and warm up for a bit longer :smile:

thank you.

Shin splints is a generic term for pain in the shins. It can vary from the inside, to the front, to the outside of the shins. Where exactly is the pain, does it subside during exercise and then return, and what are your trainers like?

Reply 1998

Original post by addylad

Shin splints is a generic term for pain in the shins. It can vary from the inside, to the front, to the outside of the shins. Where exactly is the pain, does it subside during exercise and then return, and what are your trainers like?

The pain was worse when I was jogging in some of my plain old trainers. I have recently bought some Asics, and the pain has lessened.

It kind of subsides, it isn't constant pain. But it isn't pain where I am literally crying due to the pain... I guess its kind of that irritating pain you get sometimes? :tongue:

Reply 1999

iainthegreat