Running...

WHIP IT!

Hi, I originally posted this in the FITNESS forum, and someone suggested I might get better feedback here...

WHIP IT! wrote:

Have recently taken up running on the road.

Nothing too mind-boggling. I picked out a circuit where I live that measures exactly 3.5 miles door-to-door. I walk about the first 0.2 mile to kinda limber up (after a few stretches in the house) and walk the same distance back to kind of cool down. So, the entire jog is about 3.1 - 3.2 miles... There some slight upward climbs and some slight downhill spots as well.

I play gaa and would be relatively fit... 6ft, 14.5 st (bit heavier than I'd like to be)....

Anyway, I remember a thread here where somebody who seemed to know a lot about running gave some helpful hints to someone and was just looking for some general advice... The above circuit takes me on average about 33mins including the walking which I'd say takes up 6/7 mins itself - that would seem to me as not a bad rate to start with, but I really don't know.

I found the first time in particular, although I could manager the circuit relatively comfortably, my quads were very sore. I did it again the next day and it was easier again and I've done it once since and found i was much fresher afterward - no real muscle pain. In other words, it's getting more and more manageable every time - alarmingly so, to be honest.

In the thread I mentioned earlier, the guy also reckoned that running is good for toning up your abs - how true is this cos that would be a wonderful added bonus!?

My football manager has encouraged me not to run on the road (its footpath for the entire circuit) as I may damage joints (have had ankle and shin-splints problems in the past) but I feel fine after doing it. I've a decent pair of running shoes so I think I'll be okay..

I train 2/3 days a week (GAA) and try and hit the gym twice a week also (weights) so how many times would u recommend to go running - I was planning about 3 times week...

How long before I could expect to push it out to nearer four miles?

Thanks people and sorry for making this so fukn long!!

Peckham

Running serves no use for the abs - in fact, it makes the lower part of your body a lot stronger than the upper part. Hence why a lot of runners will do weights/pilates/yoga.

The general rule in increasing mileage is to do it by no more than 10% per week, either by adding additional sessions or increasing length of existing run (former will have more fitness benefits). If you are comfortable at 3.2 miles, then an increase to 4 shouldn't pose any problems.

When you say it's footpath the entire circuit, I presume you don't mean concrete footpath? That is marginally worse for your legs than road.

Good luck and enjoy!

WHIP IT!

Yes, it is concrete footpath - is that a real no-no?

that'd be very disappointing because I'm really enjoying it - if someone had told me a month ago I'd be running on the road I'd have laughed at them. It's something that never appealed to me in any even small way until about a fortnight ago it just popped into my head.

I've done the circuit only four times now, so I guess it's too early to see if it's having any negative effect on my joints...

Any good running circuits or trails in South West Dublin? Lucan, Clondalkin area?

Clum

WHIP IT! wrote:

Yes, it is concrete footpath - is that a real no-no?

Not a real no-no but concrete is the least favourable running surface. It can't be helped sometimes so it's inevitable people will run on concrete.

I've trained for marathons where running on concrete paths have been included on the routes I've taken but thankfully my legs are ok so far (could be different story in 20 years...).

None of my runs consist of concrete from start to finish though. I run on street, country road, canal bank, grass verge and paved paths too. If you can find a route with a more forgiving surface use it. But I don't think running 3 miles on concrete is too bad, especially if you have good footwear.

--amadeus--

Running on concrete isn't a total no-no, it really depends on what you want to achieve.

Basically if you are planning a road race then you will be racing on concrete footpaths so you'll need to train on that surface for at least some of your miles (and teh greater the race lenhth the more important that is). Good shoes are vital and should cushion you. If you are just running for the fitness tehn I would certainly say other surfaces are better. If you are trail or grass running rather than on a footpath beside a road you'll have cleaner air as well!

Pherekydes

WHIP IT! wrote:

Any good running circuits or trails in South West Dublin? Lucan, Clondalkin area?

There's Griffeen Valley park in Lucan and Corkagh Demesne in Clondalkin.

Peckham

However, when you get off the footpath and onto the road (slightly better surface), you then have to watch out for the camber on the road - i.e. if you're always running on the right hand side of the road (towards oncoming traffice), then you're running on a slight tilt and over time will do damage to your right leg/hip/knee as it's taking more weight than your left leg.

It's a no-win situation!...so best advice is to mix it all up between footpath/road/grass....each have their own advantages/disadvantages.

WHIP IT!

Thanks people for all the help...

one more question, slightly off topic:

I 'suffer' from what my Doc thinks may be 'exercise induced asthma' (it's possible that i'm just not nearly as fit as I think I am, but I actually do think there's something in what the Doc told me) and saw on another thread here somebody recommended a device that trains your lungs so to speak.

I saw these in Arnott's today (€80) and ws just wondering if they're any use or just simply a gimic?
http://www.powerbreathe.com/homep.html

I realise this forum isn't a medical resource so please feel free to give your thoughts...

Reason I thought I had bronchial issues in the first place is the fact that I can do short-sharp stuff likes sprints all day with little recovery in between but struggle on long(ish), fast running - struggle alarmingly when compared to how I cope with short, quick stuff.

I can't explain it properly, I just know by how I'd feel and struggle for breath at times...

hunnymonster

It's not that difficult to get tested for EIA. You;ll be asked to blow into a machine (looks like the old fashioned breathalisers) before exercising to check your lung capacity. Then you'll do some exercise (usually until you are just about to keel over) and repeat the blowing thing. I had it done in trinity college but I imagine anywhere dealing in sports physiology would be able to do it.

WHIP IT!

hunnymonster wrote:

It's not that difficult to get tested for EIA. You;ll be asked to blow into a machine (looks like the old fashioned breathalisers) before exercising to check your lung capacity. Then you'll do some exercise (usually until you are just about to keel over) and repeat the blowing thing. I had it done in trinity college but I imagine anywhere dealing in sports physiology would be able to do it.

Yes, I've twice blown into the breathalyser thingy and twice been told (two diff Docs) that I have a slightly low lung capacity.

tenandtracer

WHIP IT! wrote:

I saw these in Arnott's today (€80) and ws just wondering if they're any use or just simply a gimic?
http://www.powerbreathe.com/homep.html

.

Have been using this for a few months - I really think it makes a difference. The powerbreathe plus is a bit easier to use than the original model.
Good luck

onekeaneo

Hi Whip It. Can I ask you are you on any kind of inhalers preventative ones or relievers. Have you asked your GP to book you in with a specialist? I would seriously recommend you do. I have Asthma and I found that I used to suffer during exercise and in particular after it. My GP booked me in with a speclaist in the Matter and I did all the exercises mentioned above. It was only then that they conculded that I needed stronger inhalers and put me on a much higher dose of Pulmacort (preventative inhaler) and ventolin (reliever inhaler). I take the Pulmacort every day regardless of if I feel breathless or not and the difference was unbeliveable. Where as before I wouldn’t even dream of running two steps or taking to a football pitch without having a poof of an inhaler now I can run my short runs without having to take anything.
I don’t know anything about this device in Arnotts and no one mentioned it to me in hospital but what everyone did recommended to me and I strongly recommend is to take up swimming! It is excellent for increasing your lung capacity. It’s excellent also as a form of cross training. Gives the joints a break from the heavy pounding. And a lot cheaper than €80!!!

WHIP IT!

Thanks Onekeaneo,

I dont use any inhalers, and I was actually booked in for a check-up at the local hospital (threadmill etc) but missed the damn appointment and when I caleld to reschedule they must've forgotten as they never sent out the new date... Must get back on that...

The Doc gave me a ventolin inhaler alright and it seemed to make a difference...

Anyone else any experience with devices such as the powerbreather thingy?

thanks

Brown_Eyed_Girl

Hi Whipit I was just wondering whether or not you started using the powerbreathe, as if so how are you getting on with it. I purchased one in Argos after reading your post as I would have the same problem but unfortunately I used it for 2 days and developed an abscess on a tooth and its only better now so am only going to start using it now.

I run (well try) about 5 kms 4 or 5 times a week and I have to say I love it, but I have to stop and walk briskly about 4 or 5 times during this and it is purely down to my breathing, I would love love love to be able to run the 5 kms without stopping but I dont seem to be improving at all over the last 3 to 4 months ................ anyone any suggestions

ROM79

Brown_Eyed_Girl wrote:

Hi Whipit I was just wondering whether or not you started using the powerbreathe, as if so how are you getting on with it. I purchased one in Argos after reading your post as I would have the same problem but unfortunately I used it for 2 days and developed an abscess on a tooth and its only better now so am only going to start using it now.

I run (well try) about 5 kms 4 or 5 times a week and I have to say I love it, but I have to stop and walk briskly about 4 or 5 times during this and it is purely down to my breathing, I would love love love to be able to run the 5 kms without stopping but I dont seem to be improving at all over the last 3 to 4 months ................ anyone any suggestions

Practice makes perfect as the man says BEG.Why don't you note the points where you would normally stop and walk and when you get to these, slow down and move slower, but continue the running action, albeit at a slower pace.Then when you hit the point where you would normally recommence running, pick it up again.
A lot of it is in the mind so if you get to the point where you want to stop and you can, why not try break the monotony with some jumping jacks or jogging on the spot. Not always easy depending on where you are running.
If you are doing this on your own and not progressing, why not try recruiting a running partner or even better join a club! There are a number of good clubs out there and the Meet & Train series would give you a good goal to train for with runners of a similar standard to yours.:cool:

Brown_Eyed_Girl

Thanks for the advice ROM, I will give that a try, I suppose maybe I am not pushing myself enough ........ :eek:

As for joining a running club, I just dont feel that I am good enough to do that and I love the solitude of running along with my ipod, but maybe I should consider what you are saying if I dont see any improvements.

Another question ................. my aim has always been to reach the point where I can run the full 5 kms, is this a good plan or should I try and make improvements by going a further distance walking and running do you think ?

thirtyfoot

Brown_Eyed_Girl wrote:

As for joining a running club, I just dont feel that I am good enough to do that and I love the solitude of running along with my ipod, but maybe I should consider what you are saying if I dont see any improvements.

If you join a running club you will still be able to do your solo runs, many club athletes train alone and maybe meet up for the sunday morning run. There is never an obligation to be at training on set nights etc, just do your own thing and join up for a session when you feel like it. Joining a club will have so many benefits as you'll be running with people with mountains of experience and knowledge who will be giving constant encouragement. The people at club level in Irish running are some of the most genuine, supportive you'll meet.

As already mentioned the Meet & Train is a good step to joining a club, you will defintely find similar standard there and there is no obligation to be at training on set nights.