[extons]

(Original post by linney)
Hey guys, hope you don't mind if I join in this thread?
I've been running consistently now for about 5 months and have built up from 1/2 a mile to 3-4 miles with an average pace of 8.30-9.30 depending on my tiredness but I just feel really stuck! I run 3 miles about 3-4 times a week (although have been slacking the past couple of weeks as the dreaded revision has taken over) and once my exams are finished on the 20th I plan on beginning training for a 10k (with the bridge to 10k app). But for now, does anybody have any words of wisdom over a burn out where you feel like no matter what, you can't break a certain mileage? I can comfortably run a 5k but struggle to imagine myself sustaining a decent pace (/any pace at all) and being able to y'know, breathe, for 6.2 miles :/ Anybody else experienced this?

In the senior group I often train with, we have sub 30 10k runners to 40 min 10k runners. So a fairly quick group. Even though I'm still a junior, I rely on fairly high mileage. For one I enjoy it and two I see the biggest benefits from it. The majority of my running is therefore steady running and I can still run good times on the roads. There are other runners in the group who can't bear running over 40 miles a week say - they just get injured. So it's all personal to you.

The key is to create a gradual yet challenging plan - yet you don't have to stick to it fully. Don't run if you're feeling off yet if you're feeling good, push the run a little further.

To develop speed - tempo runs and track interval sessions will do that best. I won't go into the science of it but here are two good sessions you could maybe carry out a few days apart every week.

3 x 1 mile with 2 mins rest between them.
20 min tempo run (comfortably hard but not flat out)

The former would be better done on a track (providing that you have those facilities) and the tempo can be done anywhere!

The key to success in endurance running is hard work and consistency.

I'm not entirely sure that that answers your question totally - but please ask if there's anything else.


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[DarkSwan]

Hi guys,

I'm new to this thread. I'm 25 and just started running to lose some weight on my stomach (and only there as I am VERY thin everywhere else, I'd like to have more fat/muscles everywhere else actually).

I'm sure that running won't make me lose weight elsewhere because there's really nothing to be lose so I hope that running will make me lose fat only on my stomach.

Now I'd like to know something: if I run only 30 minutes instead of the 45min/1hr usually recommanded, is it totally worthless the effort or will I still lose some fat?

I hope I will be able to run 45min/1hr after some training but if I do only 30min, is it fine? I run very slowly.

Why I can't do more? Mostly because I do my gym at lunch time and I really can't have a longer break. 30min is the maximum. I could run after work but I finish very late, like at 9pm...

So 30min is useless or can make it to lose fat?

Thanks guys!

[pinkpenguin]

(Original post by DarkSwan)
Hi guys,

I'm new to this thread. I'm 25 and just started running to lose some weight on my stomach (and only there as I am VERY thin everywhere else, I'd like to have more fat/muscles everywhere else actually).

I'm sure that running won't make me lose weight elsewhere because there's really nothing to be lose so I hope that running will make me lose fat only on my stomach.

Now I'd like to know something: if I run only 30 minutes instead of the 45min/1hr usually recommanded, is it totally worthless the effort or will I still lose some fat?

I hope I will be able to run 45min/1hr after some training but if I do only 30min, is it fine? I run very slowly.

Why I can't do more? Mostly because I do my gym at lunch time and I really can't have a longer break. 30min is the maximum. I could run after work but I finish very late, like at 9pm...

So 30min is useless or can make it to lose fat?

Thanks guys!

Big recommendation if you are doing a 30 min workout - run intervals!

There'll be loads of interval workouts online for 30 minutes runs. Warm up for 5 minutes or so and then start running intervals. I go with 30 sec on 30 sec recover (with 'on' being a quick run, about 80%, and 'recover being a very slow jog, perhaps 20% max. pace).

If you are a beginner to interval training, 30 seconds on, 1 minute off might work better.

Some others encourage longer intervals and longer rest time, but I'm a big fan of the short bursts. Not scientific to know which will help better with fat burning though..

Perhaps someone else on here knows a bit more about it than me!

[happydinosaur]

Very slow 10k race this morning. Did it in 1 hour 10 which is so slow (almost 5 minutes slower than when I ran the same race with a dodgy hip two years ago) Ran the first half with my mum keeping the same pace as her though so might have been faster if I'd done it alone but I doubt it.

Time to focus on half marathon training now. Not looking for a quick half marathon time, just want to get round the whole course.

[Emissionspectra]

(Original post by happydinosaur)
Very slow 10k race this morning. Did it in 1 hour 10 which is so slow (almost 5 minutes slower than when I ran the same race with a dodgy hip two years ago) Ran the first half with my mum keeping the same pace as her though so might have been faster if I'd done it alone but I doubt it.

Time to focus on half marathon training now. Not looking for a quick half marathon time, just want to get round the whole course.

Good luck

[OU Student]

(Original post by suggsina)
Hi guys, sorry to jump in on the thread, but this seems like a good place for advice. I've just started running for fitness, doing 5k five times a week or so. I tried to start running before and gave up, so I don't want to risk shelling out for 70 quid shoes if i'm just going to quit. At the moment i'm just wearing crappy sports direct trainers, how important is it to get proper shoes? Considering i'm doing 5k atm, probably try and do 10k runs in the summer when i have more time. Thanks

If you're having no problems, I wouldn't bother. Improper shoes will cause you a lot of injuries. I was sold the wrong shoes twice by the same shop. I now go elsewhere (the one hour journey is worth it) and only had problems with sizing. (normally wear a 4, sold a 4 and ended up with blisters. Now wear a 3 and have had no problems)

[DarkSwan]

(Original post by pinkpenguin)
Big recommendation if you are doing a 30 min workout - run intervals!

There'll be loads of interval workouts online for 30 minutes runs. Warm up for 5 minutes or so and then start running intervals. I go with 30 sec on 30 sec recover (with 'on' being a quick run, about 80%, and 'recover being a very slow jog, perhaps 20% max. pace).

If you are a beginner to interval training, 30 seconds on, 1 minute off might work better.

Some others encourage longer intervals and longer rest time, but I'm a big fan of the short bursts. Not scientific to know which will help better with fat burning though..

Perhaps someone else on here knows a bit more about it than me!

Thank you for your answers. I'll try this, I could read some articles about it.

So when you do 30s/30s, it means that, overall, you run "very fast" for 15minutes and "very slowly" for 15minutes as well?

I will try next week to do that with 1min rest and 30sec effort. But how do you know how fast you have to go during the effort? Is it like a sprint or less quickly?

[pinkpenguin]

(Original post by DarkSwan)
Thank you for your answers. I'll try this, I could read some articles about it.

So when you do 30s/30s, it means that, overall, you run "very fast" for 15minutes and "very slowly" for 15minutes as well?

I will try next week to do that with 1min rest and 30sec effort. But how do you know how fast you have to go during the effort? Is it like a sprint or less quickly?

Effectively yes, but remember to spend a good 5 minutes warming up and warming down at each end! So it's more like 10 mins fast 10 mins slow.

It's gotta be pretty quick, but a full on sprint for 30 seconds is actually very very difficult, especially if you are going to do 20 repetitions or so.

It's about 80% of full pace that I do. So a quick run but not an all out sprint. You are right to call it an 'effort'. Don't worry too much about the pace, but worry about how much effort you're putting in. The last 5 seconds or so of an effort is very hard indeed.

[DarkSwan]

OK cool, thanks. I will try it this week. Are there many people doing this in a gym club? I mean I never saw someone running fast, then slow, then fast... People will find it weird

[pinkpenguin]

(Original post by DarkSwan)
OK cool, thanks. I will try it this week. Are there many people doing this in a gym club? I mean I never saw someone running fast, then slow, then fast... People will find it weird

People do do it!!

Loads of people will do it on the rowers and bikes too.

And even if you are the only one running intervals, don't worry about it. It's a popular way of exercising so nobody will find you weird.

[nexttime]

(Original post by DarkSwan)
OK cool, thanks. I will try it this week. Are there many people doing this in a gym club? I mean I never saw someone running fast, then slow, then fast... People will find it weird

Just... don't fall off the back of the treadmill

[suggsina]

(Original post by OU Student)
If you're having no problems, I wouldn't bother. Improper shoes will cause you a lot of injuries. I was sold the wrong shoes twice by the same shop. I now go elsewhere (the one hour journey is worth it) and only had problems with sizing. (normally wear a 4, sold a 4 and ended up with blisters. Now wear a 3 and have had no problems)

I think maybe my trainers are the improper shoes, my ankles have been hurting for the last two days >< I just don't want to buy the shoes if it's just a way to get more money out of me

[linney]

Have any of you guys had any experience with blood blisters? Bit of a tmi but for the past 3 months whilst I've been averaging 25+miles a week, the inside of my feet (where people usually get bunions) has gotten incredibly hard and has formed enormous blood blisters that won't go down. It usually only hurts when I run and am thinking it's possibly the shoes but I got fitted and checked and they thought the shoes were fine...anybody have any tips on prevention?


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[OU Student]

(Original post by suggsina)
I think maybe my trainers are the improper shoes, my ankles have been hurting for the last two days >< I just don't want to buy the shoes if it's just a way to get more money out of me

Not all shops are like that. Where I go, he has never tried to force a sale of shoes on me. He will say "I think these are best" in terms of fit and how I run. They're not the most expensive shoe either.

[nexttime]

(Original post by linney)
Have any of you guys had any experience with blood blisters? Bit of a tmi but for the past 3 months whilst I've been averaging 25+miles a week, the inside of my feet (where people usually get bunions) has gotten incredibly hard and has formed enormous blood blisters that won't go down. It usually only hurts when I run and am thinking it's possibly the shoes but I got fitted and checked and they thought the shoes were fine...anybody have any tips on prevention?


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Large parts of my foot are heavily calloused, but they don't ever hurt, and the blood that was originally there i cut out a long time ago...

[c471]

(Original post by linney)
Have any of you guys had any experience with blood blisters? Bit of a tmi but for the past 3 months whilst I've been averaging 25+miles a week, the inside of my feet (where people usually get bunions) has gotten incredibly hard and has formed enormous blood blisters that won't go down. It usually only hurts when I run and am thinking it's possibly the shoes but I got fitted and checked and they thought the shoes were fine...anybody have any tips on prevention?


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iv never really heard of blood blisters amongst runners. you do mean the blister is still sealed but has blood in it, just for clarification?

if so, these dont usually 'go down' as once the blood solidifies, it kind of stays there until the layer of skin is replaced/grows out.

did this start as normal blisters and then progress to blood blisters? if so, it is probably due to deep forming blisters, rather than surface forming.

I swear by vasoline, anywhere that rubs at all, wack it straight out the pot, liberally, stick the sock on and hey presto.

also, buy some proper running socks, check your shoes for odd shaped insoles or likely causes, and consider pumicing the area slightly if it is that raised with hard skin. also look into compeed for existing blisters.

FYI i tend to drain anything fluid containing that appears. Be that blood, pus or whatever. two main ways. Either pierce a hole on the very very edge of the blister, and push the liquid out, beforing drying, and cleaning.

or use a needle and thread, and basicly pierce into and back out of your skin, pulling the thread through. cut the needle off, cover the thread with cotton wool and tape with blister tape. the thread allows the fluid to wick away, but it swells as it gets wet, sealing the hole against infection.

the first is best for surface or small blisters, the second is better for very big or deep blisters or where infection is a real posibility.

[nexttime]

(Original post by c471)
or use a needle and thread, and basicly pierce into and back out of your skin, pulling the thread through. cut the needle off, cover the thread with cotton wool and tape with blister tape. the thread allows the fluid to wick away, but it swells as it gets wet, sealing the hole against infection.

the first is best for surface or small blisters, the second is better for very big or deep blisters or where infection is a real posibility.

...i've never heard this before. What is your source on this?

[pinkpenguin]

(Original post by linney)
Have any of you guys had any experience with blood blisters? Bit of a tmi but for the past 3 months whilst I've been averaging 25+miles a week, the inside of my feet (where people usually get bunions) has gotten incredibly hard and has formed enormous blood blisters that won't go down. It usually only hurts when I run and am thinking it's possibly the shoes but I got fitted and checked and they thought the shoes were fine...anybody have any tips on prevention?


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I used to get blisters in the same place - are you wearing proper running socks too?

[c471]

(Original post by nexttime)
...i've never heard this before. What is your source on this?

5 years in the army. Iv had blisters that would make your eyes water, and iv seen lots of guys with blisters litterally 4 inches across or more. This was common practice at my unit.

[nexttime]

(Original post by c471)
5 years in the army. Iv had blisters that would make your eyes water, and iv seen lots of guys with blisters litterally 4 inches across or more. This was common practice at my unit.

Ok... this is more of an academic debate really as i don't believe infection in blisters presents too much of a problem for most people. However...i really don't think that the practice you suggest is scientifically rigorous. My reasons are:

a) a blister that is not broken should not usually be getting infected: the skin barrier is intact
b) Are you sterilising the needles and thread? Its generally an non-sterilized object, such as a needle, that introduces infection into a wound.
c) Making a small wound but leaving the cavity is going to be more inviting for infection. You've opened the natural defence (skin) but left a stagnant fluid-y area with no blood supply. Ideal for bacteria.
d) Even worse than making a small wound would be to made a small wound then hold it open with a foreign body e.g. string! There is a reason cannulas regularly get infected in hospitals, despite them being sterilised, but sites of injections etc do not. Introducing foreign bodies is the single best way to introduce infection into anywhere, really.

I understand there is a lot of experience where you got this advice from, but... it just goes against all principles of infection control medicine has, short of smearing it with mud. I can perhaps see it being used as a hyper-acute solution to reduce pain when you have no choice but to keep walking, but the risk of infection there is as high as you can make it really! And i really don't see what that thread does.

Personally, i treat my blisters just like you treat any infected wound or abscess; get rid of as much dead skin as possible, opening it up so it can heal from the inside out and not trap infection in there. As they rarely get infected until you break them, just leaving an intact blister to heal by itself is an option too. A small incision wouldn't be devastating either, and might help with the pain. Personal preference really.