Keep Fit Club - ALL exercise types!

[Kit]

If anybody's after some timed 5k runs with other folks of all speeds, shapes and sizes, check out http://www.parkrun.org.uk/ to see if there's one near you. It's free and held every Saturday at 9am. It's one of the ingredients that has helped me go from a 2 hour 6 minutes half marathon to a 1 hour 37 minutes half marathon.

Ah, there's one at Delamere Forest near me.

Is there any sprinting ones? long way off doing it but I think I am more sprinter than long distance.

Had a bit of a breakthrough and I'm not sure where it came from.

Been getting up earlier (not really sure why? - too much coffee maybe?) and I've been able to get some press ups in as soon as I'm awake. I then don't eat for a good half an hour (surprisingly easy to do) before breakfast - as per mention on here.

We'll see how long I can keep this up!

[charlesr]

If you are new to running, it's best to just do 2 minutes a day for a week. And then 4 mins a day the next week and then 6 the next. Then once you are up to 8 mins a day, it should have become a habit and you can start pushing it a bit without your body thinking OMG. If you jump straight into 20 min runs from the start, you'll give up after a couple of weeks.

[Taka]

Ah, there's one at Delamere Forest near me.

Is there any sprinting ones? long way off doing it but I think I am more sprinter than long distance.

Sadly not - they're all 5k. Some people use them as pseudo interval sessions, which is probably as close as you could get. Worth having a look just to see if you like it.

Edit - as Charles says above, it is recommended that distance is built up gradually.

[Mr Ono]

I've been coerced into a 2 mile run in early June and need advice.

Not very fit at all due to work (ironically this is a work run) and need to start from scratch to get myself at least able to go round without having constantly stop for breath. Have 3 weeks to "train" What's the best way to do this considering I have little time? Already started walking up the stairs at work rather than use the lift and did a 2 mile "brisk" walk today.

My knees are sore.

[charlesr]

First: do you have decent trainers? If not, find a local running specialist (not JD sports.....) If you are starting training, you may as well carry on afterwards!

Second: If you aren't used to walking fast, it's just as bad as running in terms of soreness, especially if you are hyper extending.

After a warm up walk at normal speed of 5 minutes try running for 3 minutes slowly like an idiot with really short strides, trying to stay really soft. See how you feel the next day.... report back here. 2 miles could take you 25 mins if not used to it, so be prepared to walk part of the race, i.e. run 2 mins, walk 2 mins, run 2 mins etc. For your safety. Train like this, adding on an extra 2 mins each day. i.e. day one is going to take you 9 minutes (5warm + 2run + 2walk). Next day 11 (add a run), next day 13 (add a run), etc.

That's all I can suggest. I also checked with the wife (who actually knows what she is talking about) and she said that would be good.

[Mr Ono]

Thanks Charles. Did what you said just now - although I only managed 1 min on and 1 min off (but did it twice). Immediate issue is that the shins seem to take a pounding when running. THey are likely to be sore tomorrow!

[charlesr]

What's the trainer situation?

[Mr Ono]

Old Nikes my general purpose ones.

Haven't had time to shop.

[ETC]

Old Nikes my general purpose ones.

Haven't had time to shop.

Physiotherapy awaits if you are using everyday trainers. Best advice I got on here was trainers for it. I ended up with plantar Fisciitis for 2-3 months until I went to a shop that puts you on a treadmill to check how you run/walk. If you can't be arsed just get a pair of adidas boost they should work but you will get something more tailored by getting checked

[charlesr]

I recommend getting it done a shop on a treadmill, but if you don't have one near you then check it home: http://www.footlocker.com/striperped...e%20and%20gait

If you have a neutral gait, then you do not need to spend much money on shoes. In general, the more expensive ones have various stability inserts on the inside to stop you rolling in. If you over pronate, you need to start splashing the cash to avoid injury. The shoes can also help train you to a more neutral strike.

How much do you weigh?

[Mr Ono]

I haven't got a clue what you guys just said but I weight about 11.5 stone and am 5ft 7inch.

Where do I get specialist running shoes from? They are worth the investment as I plan to get fitter for summer and I also have another event (a 10km jobbie) in September.

[charlesr]

Google for "running shop [town where you live]" to find your local specialist. Or try sweatshop store locator, or even a "runnersneed" which are often located in a snow and rock.

The good news is that at that weight you are doing fine for running - your legs should be able to take the weight after a gradual introduction. As ETC said, if you can afford it the Adidas Energy Boost is an incredible shoe. It is like F1 tech for your feet (thus the expense) - the tech should trickle down the range and reduce in price over the next couple of years. But equally if you are neutral (read the link I posted earlier and look at the pics and do the "wet test" at home) a ?40-50 trainer will be fine.

If you can't get sorted with a new pair of trainers tomorrow, then continue training, but wear thick socks (or two pairs of normal socks) and try to be very light on your fee - don't bounce up and down much. Short strides so that you aren't extending your legs too far. Relax. Breathe. Smile. That one really helps

[JazzFunk]

Been doing reps with wheelchairs in the lifts for a couple of weeks and now feel pretty damn swole, I always forget how awesome it feels when you get proper strong!

[JazzFunk]

****, reckon I'm a bit Snake Plissken now, or maybe Snake PISSken.

[Kit]

Been doing reps with wheelchairs in the lifts for a couple of weeks and now feel pretty damn swole, I always forget how awesome it feels when you get proper strong!

I'll be impressed when you start lifting rascals.