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5K run on a treadmill

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#201 henage

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Posted 31 March 2014 - 09:44 AM

 

 

This is a great and inspirational thread that somehow I hadn't seen until this week.

I love my running. I'm age 55 and went for a 'age 50 check up' and essentially was told to buck up, and since then try to do a run or gym every day but it ends up being about 5 out of 7 most weeks. If I run every day I 'jar' my joints so restrict it to one run a week, through fields and tracks- 2 miles- which I time, and the rest is cross trainer, cycle etc.

The point of this is that I was told by my cardiologist, that from the age of 50 your muscles start diminishing, and in about 20 seconds told me a few things that made me think.

 

1) The muscle that you should exercise every day is the one you cannot see-- your heart . Everything else will improve around that.

2) You should do a 'full body exercise' such as running, swimming. x trainer etc.

3) You should do 30 minutes every day, 10 minutes getting up to a sweat, then maintain it for 20 mins. (Once you get quite fit, you have to work quite hard to get there)

4) Health for over 50's is 20% what you do, and 80% what you eat.

 

I would add that the biggest obstacle to all this is getting injured. Avoid it!!

 

 

Keep it going!!

 

Do you have a park run near were you live , if you do get yourself a bar code printed from the park run web site and have a go  . 5k (3.1miles)run .I'm coming up to  my 150th run . 1st time was about 30mins over the years have got it down to about 23 minutes , taking about 26 minutes fro my last six runs . All shapes and sizes take part from very fast runners to people walking the route . The information they get from your bar code is superb , plus its free .



#202 Stick to the Fax

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Posted 31 March 2014 - 10:35 AM

Thanks for your advice.

 

Just scoured www and Harlow area is a 'Park run' desert.

I'll work out a 5k route and subtly compare with everyone else. I do need to extend it, I think as I'm down to 17.5 minutes, which doesn't meet the '30 minutes a day' goal!



#203 Tiny Tim

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Posted 31 March 2014 - 12:18 PM

I just registered for my local park run. I can't make it this weekend but I am currently psyching myself up for the following weekend. Not trying to make excuses but I am not a morning person and I normally go the gym once the kids are in bed and will happily stay there until 10pm but the thought of being up and ready to run at 9am on a Saturday morning fills me with dread...


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#204 tim2

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Posted 04 April 2014 - 08:03 PM

Sad day for parkrun this week - our fellow park runner Steve Worland from Ashton Court parkrun collapsed and died at his run last Saturday.

 

We will be commemorating his life in the  best way possible - by doing the run. At least about 100 others will, I'm the run director tomorrow as I am running the Sheffield Half Marathon on Sunday.


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#205 gazza77

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Posted 05 April 2014 - 10:35 AM

Light nights this week has meant up onto the moors for my runs. I'd built up to running about a steady 4 or 5 miles on the roads, so twice this week have just gone out and run for about an hour, covering about 5 or so miles in that time. It's a different experience on moorland, some paths, some sheep tracks and lots of mud. The first mile or so from my house is all uphill, then just undulating until I head back down and home. It's slower going than roads, but hard work, as you need to pay far more attention to where you're stepping, make sure you pick your feet up so as not to trip and of course mud, at times over a foot deep means more effort. Im enjoying it though.

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#206 Bob8

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Posted 05 April 2014 - 11:11 AM

Despite being fairly slim, I have been inspired by this thread lately and went for a couple of runs.  I realise I am rather out of shape so will be working on it.


"You clearly have never met Bob8 then, he's like a veritable Bryan Ferry of RL." - Johnoco 19 Jul 2014

”I am all for expansion but not to start and string the teams all over the place” – stewpot01 – 11 July 2014

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#207 Johnoco

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Posted 05 April 2014 - 01:38 PM

Unable to do parkrun this morning so went for a run by the canal, a couple of miles approx. . I was rewarded with seeing a family of deer running on the towpath, it was fantastic.

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#208 tim2

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Posted 06 April 2014 - 05:53 PM

Well, I "did" the Sheffield Half Marathon today. What a fiasco! We were standing at the start for over an hour, hardly any info and then heard a rumour it was cancelled. Suddenly we started running - it wasn't until I saw the lead car, not moving, that I realised it was definitely off.

 

I went anyway - it was a bit demoralising knowing it wasn't an official time, and my legs were definitely not warmed up for running as I can now feel only too well. I also ended up having to go to the toilet during a race for the first time, so a time of 1.56.30 wasn't too bad.

 

The people of Sheffield did a great job supporting the runners and providing water and other drinks.


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#209 Tiny Tim

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Posted 16 April 2014 - 11:24 AM

Still not done a park run yet as Saturday mornings are so often booked up plus still trying to get fitness to a decent level as other than my weekly badminton I wasn't doing much for a long time.

 

I tried 5k on the treadmill and it took almost 32 mins which isn't great, but given that I am RU prop shaped and not used to running for that long I was happy to still be alive when I got off the treadmill. I went again on Sunday but my trainers were rubbing and I stopped at just over 3k as it was getting quite sore.

 

I need to find a decent sport shop where I can get trainers fitted. I have extra extra wide feet so always struggle to find a decent pair that offers the right level of support. Most of the 'sports' shops round here have no clue about selling you the right trainers.


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#210 henage

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Posted 16 April 2014 - 11:58 AM

sweat shop do a fitting service and they also sponsor park run via a monthly free pair of running shoes to each parkrun event .

makes a big difference getting a pair to fit   



#211 1976PMJwires

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Posted 16 April 2014 - 09:21 PM

Been away on holiday and it's great to see some new posters, some inspirational stuff from so many different people.


Keep smiling, keep going and remember it's a lifestyle change / choice


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#212 Stevo

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Posted 16 April 2014 - 09:30 PM

I need to find a decent sport shop where I can get trainers fitted. I have extra extra wide feet so always struggle to find a decent pair that offers the right level of support. Most of the 'sports' shops round here have no clue about selling you the right trainers.

 

 

As per Henage - sweatshop are pretty good for fittings, as are runners need. However...listen out for them talking about either over or under pronation - they'll try and flog you stuff to help, but in my view over/ under pronation is best helped long term by looking at strength in your hams, quads or calfs (if they are weak/ tight, then it'll affect how able you are to "hold" your foot in a neutral position when running.) If the shop says you're under/ over pronating, then if you can get a running coach to watch you in action before spending £100 on a pair of runners then get his/ her advice on your form. If your rugby club has a conditioning coach they might be able to help you out with this.

 

If you can't get to specialist running shops for a fitting, then have a look at New Balance - they do a variety of width fittings, and also manufacture some of their range in the UK. So even if your feet get sore, you'll be helping to save the fingers of some Cambodian kid.

 

Final point - beware the PR about needing to change trainers every x miles / x months. The big companies spend £mils on PR, and some of the stuff about comfy soles and breakthrough technologies etc. is nothing more than paid for advertising. In fact there is some research that suggests that stripping away cushioning is better long term, as it gets enough force going through the foot and lower leg to get the necessary muscles firing in correct sequence.

 

Anyway, get a pair that works for you (even if they are as cheap as chips), and stick with them till you run the ###### out of them. Warm up, technique and post-run stretching are more important than your shoes. Good luck!


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#213 Tiny Tim

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Posted 17 April 2014 - 09:10 AM

As per Henage - sweatshop are pretty good for fittings, as are runners need. However...listen out for them talking about either over or under pronation - they'll try and flog you stuff to help, but in my view over/ under pronation is best helped long term by looking at strength in your hams, quads or calfs (if they are weak/ tight, then it'll affect how able you are to "hold" your foot in a neutral position when running.) If the shop says you're under/ over pronating, then if you can get a running coach to watch you in action before spending £100 on a pair of runners then get his/ her advice on your form. If your rugby club has a conditioning coach they might be able to help you out with this.

 

If you can't get to specialist running shops for a fitting, then have a look at New Balance - they do a variety of width fittings, and also manufacture some of their range in the UK. So even if your feet get sore, you'll be helping to save the fingers of some Cambodian kid.

 

Final point - beware the PR about needing to change trainers every x miles / x months. The big companies spend £mils on PR, and some of the stuff about comfy soles and breakthrough technologies etc. is nothing more than paid for advertising. In fact there is some research that suggests that stripping away cushioning is better long term, as it gets enough force going through the foot and lower leg to get the necessary muscles firing in correct sequence.

 

Anyway, get a pair that works for you (even if they are as cheap as chips), and stick with them till you run the ###### out of them. Warm up, technique and post-run stretching are more important than your shoes. Good luck!

 

Cheers, appreciate that.

 

I've always had a problem getting shoes wide enough. I still split extra wide fitting shoes so trainers have always been a challenge. I remember going skiing and the absolute agony of wearing rigid boots all day that are far too narrow despite trying on every pair in the shop in that size.

 

Really need to get myself to a decent sports shop and try some different styles and get some proper advice.


28m391z.jpg


#214 Bob8

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Posted 17 April 2014 - 10:10 AM

Just started running again.  I do not know the distance and am not timing myself.  I happen to live tucked between Øster Anlæge (http://en.wikipedia....iki/Østre_Anlæg) and Kastellet (http://en.wikipedia.org/wiki/Kastellet,_Copenhagen), so it is enough to do laps of one or the other and enjoy the running for now.

 

I have a friend who is a more serious runner than me, but not blessed with the same cardiovascular system (I am very lucky), with whom I will be running.  Thanks for inspiring me to get going again (Spring helps too).


"You clearly have never met Bob8 then, he's like a veritable Bryan Ferry of RL." - Johnoco 19 Jul 2014

”I am all for expansion but not to start and string the teams all over the place” – stewpot01 – 11 July 2014

"2013 is on course to be one of the most disastrous in its history." - Creditwhereitsdews - 2nd January 2013


#215 1976PMJwires

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Posted 20 April 2014 - 07:43 PM

Made up today

2 weeks in Florida and only 4 x 3 miles run while away.

Tuesday hill training for 7K
Saturday 4 miles @ 7:34 pace

And today...... 11 miles, made up and it blooooody hurt.

5 weeks until the Liverpool rock n roll 1/2 Marathon, I will get there.... Sub 1:50 again is my target.... Under 1:45 by October.


Hope others are training well or starting on there quest??

How you doing hindle??

#216 stimpo-and-kat

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Posted 20 April 2014 - 08:18 PM

My bikes off the road again. After buying new tyres i now need new inner tubes. Got them on order as well as a new set of brake pads.

#217 getdownmonkeyman

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Posted 21 April 2014 - 08:56 AM

Cheers, appreciate that.

 

I've always had a problem getting shoes wide enough. I still split extra wide fitting shoes so trainers have always been a challenge. I remember going skiing and the absolute agony of wearing rigid boots all day that are far too narrow despite trying on every pair in the shop in that size.

 

Really need to get myself to a decent sports shop and try some different styles and get some proper advice.

 

I have wide feet and have found New Balance to be the best. They do two/three width fittings, which gives a good chance of finding something suitable. I understand Asics and Brooks are quite good in respect of width fittings, too.


Edited by getdownmonkeyman, 21 April 2014 - 08:57 AM.


#218 tim2

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Posted 21 April 2014 - 06:29 PM

Made up today

2 weeks in Florida and only 4 x 3 miles run while away.

Tuesday hill training for 7K
Saturday 4 miles @ 7:34 pace

And today...... 11 miles, made up and it blooooody hurt.

5 weeks until the Liverpool rock n roll 1/2 Marathon, I will get there.... Sub 1:50 again is my target.... Under 1:45 by October.


Hope others are training well or starting on there quest??

How you doing hindle??

 

Did an 11 miler today, mainly uphill and into a strong wind. Hurt like hell, I just hope it's worth it. I have the North Lincs Half on 4th May. May the 4th be with me!!


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Marathon in 2014 - the hard work starts now

#219 henage

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Posted 21 April 2014 - 07:54 PM

Cheers, appreciate that.

 

I've always had a problem getting shoes wide enough. I still split extra wide fitting shoes so trainers have always been a challenge. I remember going skiing and the absolute agony of wearing rigid boots all day that are far too narrow despite trying on every pair in the shop in that size.

 

Really need to get myself to a decent sports shop and try some different styles and get some proper advice.

aldi have some trainers on sale , good quality and price ,worth a look



#220 Bob8

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Posted 21 April 2014 - 08:09 PM

I am being put to shame by some of the long distances.  I have just been doing a couple of laps of the park, but can feel a little bit of speed slowly returning.


"You clearly have never met Bob8 then, he's like a veritable Bryan Ferry of RL." - Johnoco 19 Jul 2014

”I am all for expansion but not to start and string the teams all over the place” – stewpot01 – 11 July 2014

"2013 is on course to be one of the most disastrous in its history." - Creditwhereitsdews - 2nd January 2013





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