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5K run on a treadmill

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#21 Marauder

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Posted 01 August 2012 - 02:11 PM

Show off! ;)

It would take me 15 Weeks at the moment
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#22 Alfies Thumb

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Posted 02 August 2012 - 12:33 AM

Bro science alert!

The claim that after 30 mins you start "devouring" your own muscle at the expense of other energy sources is just silly.

Any training stress will cause the body to break down muscle tissue but adequate rest/ sleep, good nutrition and proper hydration will more than compensate.


Yeah, the nerds are always arguing about it but there is no doubting 30 minutes of really intense cardio is better than an hour or moderate to low cardio when it comes to weight loss. It does come down to your goal though but even if you are aiming to run for an hour or 2, you should still work in some HIIT on your off-days. Hill sprints are a good one. I also found cross training (jumping on a bike and cycling, hard, for an hour) really helped with my aerobic capacity and made running easier.

#23 Alfies Thumb

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Posted 02 August 2012 - 12:37 AM

One thing I forgot to mention, which i hope I am not teaching my grandmother to suck eggs. Get fitted for a pair of running shoes. I went to a shop (up and running) for a gait check. Walked out with a really good pair of New Balance, replaced them with what I believed to be the replacement shoe and ended up with knee and hip pains!

Don't underestimate the importance of the correct shoes.


Correct shoes are a must but also get someone to look at your running gait. There are clinics around which will analyse your running style and help you out. You'd be amazed at what changing small things to your stride and running posture can do for your body. When I comes to shoes, I actually made the switch to minimal shoes a few years ago. Those Vibram toe-shoes. The results were slow to come but when they did I was running faster and without less pain than I had in years.

#24 GeordieSaint

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Posted 02 August 2012 - 09:15 AM

Alfie, I take it you are a serious runner? Do you compete? What distances?

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#25 Futtocks

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Posted 02 August 2012 - 09:54 AM

Correct shoes are a must but also get someone to look at your running gait. There are clinics around which will analyse your running style and help you out. You'd be amazed at what changing small things to your stride and running posture can do for your body.


That's something that a lot of people overlook. Doing a lot of distance with a dodgy running action can do quite a lot of harm.

A mind is like a parachute. It doesn’t work if it isn’t open. Frank Zappa (1940 - 1993)


#26 GeordieSaint

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Posted 02 August 2012 - 09:56 AM

That's something that a lot of people overlook. Doing a lot of distance with a dodgy running action can do quite a lot of harm.


Are you a runner too?

Edited by GeordieSaint, 02 August 2012 - 09:57 AM.

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#27 Futtocks

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Posted 02 August 2012 - 10:08 AM

Are you a runner too mate?


Nope, but I know a few people who run and cycle regularly, and they have in general discovered the advantages of good gait and action the hard way. Having found out, they are very evangelical about passing on the knowledge, even if I'm not particularly interested.As a former musician, I also see players who are making things harder for themselves than necessary, by not having a correct action and posture.

A mind is like a parachute. It doesn’t work if it isn’t open. Frank Zappa (1940 - 1993)


#28 Severus

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Posted 02 August 2012 - 10:16 AM

One tool that I find useful is the Strava app on my phone. It tracks your runs/rides and does the usual thing of mapping the route, elevation, splits, calories etc. but it also acts like a social network where you can follow others and compare runs. It is a good motivational tool when you see you mates are clocking up the miles and you haven't been out in a while.

Edited by Severus, 02 August 2012 - 10:17 AM.

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#29 GeordieSaint

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Posted 02 August 2012 - 10:58 AM

Nope, but I know a few people who run and cycle regularly, and they have in general discovered the advantages of good gait and action the hard way. Having found out, they are very evangelical about passing on the knowledge, even if I'm not particularly interested.As a former musician, I also see players who are making things harder for themselves than necessary, by not having a correct action and posture.


Annoying mates! We all have a few (no doubt I'm one of them banging on how RLis awesome)!

I nearly crippled myself a few weeks ago in a race. There were other reasons why but might have a look at 'the way I run' in the future.

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#30 Wolford6

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Posted 02 August 2012 - 12:40 PM

see if that

I know a few people who run and cycle regularly, and they have in general discovered the advantages of good gait and action the hard way.


I'm no athlete but I'm suffering the consequences of having a bad gait for fifty years. I've got persistent tendonitis in both heels and struggle to walk much more than a few miles without my heels seizing up the next morning ... it wears off but is painful. I am currently doing stretching exercises and trying a course of acupuncture to see if that sorts it out.

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#31 Student Ram

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Posted 02 August 2012 - 05:26 PM

Running times are all relative to what you want to achieve.
If you've just started or are doing it as part of cross training to loose weight your 5k time is probably less important. Just keep running, build up your base time then work on speed and intervals. If you want to race and be competitive then it matters more.

If you're just starting out then you'll get faster quickly as you loose weight and your muscles get used to the exercise.

If competing, sub 20min 5K and sub 40 10K will see you competitive with 16min 5K and low 30s 10K would be needed to be at the business end in my experience

Agree with Sev, Strava is ace esp for cycling if you're competitive with yourself and friends.

Either way good luck and get out of the gym and onto the road/trails as soon as possible :-)
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#32 Alfies Thumb

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Posted 02 August 2012 - 10:46 PM

Alfie, I take it you are a serious runner? Do you compete? What distances?


I haven't competed in years but was a pretty competitive runner in my late teens and mid-20's. I had a knee injury which set me back and I haven't been right since. I started running again about 4 years ago and basically concentrate on improving my 10km time. I've done half marathons before (best time was just under 1.5 hours) and have thought about doing a marathon as my Dad ran quite a few. Currently I'm training (sort of) for the Tough Mudder next year. 16-18km obstacle course so I'm switching between gym work and cross training.

I think the hardest thing for me is knowing my limits. Starting to run again has been a humbling experience and I seriously had to put away the stop watch for a few months. I'd see my 5km time and get depressed which is why I run for time now. What I'm really getting into now is trail running. There are a few forests near where I live and an 8km run through a rainforest on a dirt track is much more fun than pounding the concrete or treadmill.

#33 1976PMJwires

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Posted 20 August 2012 - 12:50 PM

Hello people


just been reading the middle age spread post and there's a post on how long 10K run takes --- someone posted - 51 mins :o

I joined the gym recently to help with my weight loss

2005 I weigh 20st
2007 15 1/2 st
at present 14 st

for years I've struggled but portion control has seen the best results (as I did nothing else)


I've gone for the cheats way out and ride 6K on a gym bikes ( 10mins 28sec best time ) do a work out on back, shoulders, chest and tummy then a further 5K on the bike ( 8mins 18secs)

4 times a week inc a spin class.

The first time I ran was for 20mins just doing over 3.6K - I pushed myself as my 13year old daughter did 3K
second time I ran for 25 mins and did 4.25K
on my last run I did 5K in 29 mins

I'm aged 36 so In your honest opinion what time(s) should I be running??

Look forward to your response - I need motivation


Thanks again for your responses

Running really isn't for me - Since my original post I've ran only 4 times ( 29m10s, 28m30s 27m40 and yesterday 26m40s)
so I really need to push myself to get to 25Mins I've got a week otherwise I'm a loser to Wolford

On the bike is much easier 6K = 8m59s & 5K 7m9s

anyone else started running or running more since the olympics

#34 Severus

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Posted 20 August 2012 - 01:05 PM

Thanks again for your responses

Running really isn't for me - Since my original post I've ran only 4 times ( 29m10s, 28m30s 27m40 and yesterday 26m40s)
so I really need to push myself to get to 25Mins I've got a week otherwise I'm a loser to Wolford

On the bike is much easier 6K = 8m59s & 5K 7m9s

anyone else started running or running more since the olympics

I'd say your improvement was pretty impressive, don't be so hard on yourself.
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#35 scrape_goose

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Posted 20 August 2012 - 01:05 PM

Thanks again for your responses

Running really isn't for me - Since my original post I've ran only 4 times ( 29m10s, 28m30s 27m40 and yesterday 26m40s)
so I really need to push myself to get to 25Mins I've got a week otherwise I'm a loser to Wolford

On the bike is much easier 6K = 8m59s & 5K 7m9s

anyone else started running or running more since the olympics


I try to run twice or three times a week. Around 5km, I jate running, even when I was playing and peak of fitness I hated long distance, it bores me, but as the metabolism slows, I've increased my cardio. I go to gym 5 times a week, run 2 to 3. But for last 2 years or so I have also been using Kettlebells, and they are a magic tool. A 20 min - 30 min kettlebell workout leaves me more exhausted and gets teh heart rate going more than any 5km run, plu sit has teh added bonus of not been as heavy on the knees, yes lots of squats but not pounding the pavement, plus it's a myuscle builder as well.

I stay pretty constant with my weight go from 14st to 14 1/2 stone, but I can lose 4lbs a week doing kb's. Give them a try. According to studies the after burn when using kb's is a lot longer than cycling and running.

#36 chuffer

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Posted 20 August 2012 - 02:52 PM

anyone else started running or running more since the olympics


I've been inspired to shape up....though not from the olympics, but from seeing recent pics of me with a big sloppy beergut......not pleasant

So I've decided to start the Charles Bronson Solitary Fitness routine.....it's basically your old-school press-ups/situps thing but with a few other tips only a nutcase in solitary confinement could dream-up....should suit me fine as I've no cash for gym membership, no weights and no room to put them in.

To concur with Scape_Goose's post I've also read that doing weights will help you lose fat as your body burns off lots of fat/energy during your rest periods to try and repair muscle.

Edited by chuffer, 20 August 2012 - 02:54 PM.


#37 tim2

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Posted 20 August 2012 - 03:21 PM

I started running last year at the age of 49/50 and entered my first race in December - a 10K road race. I ran it in about 53 minutes. I've entered several more since and improved to 50'59". I also run regular 5Ks and have done one of those in just under 24 minutes.

This from weighing over 16 stones 2 years ago.

On Sunday I'm attempting my first longer race - a tough 10 mile race in aid of Prostate Cancer UK.

Sometimes I wonder if it's worth it (when I'm running uphill into the wind and rain) but usually feel pretty good afterwards.

I prefer to run outside - don't like treadmills.

Edited by tim2, 19 August 2013 - 04:28 PM.

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#38 1976PMJwires

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Posted 20 August 2012 - 05:11 PM

I try to run twice or three times a week. Around 5km, I jate running, even when I was playing and peak of fitness I hated long distance, it bores me, but as the metabolism slows, I've increased my cardio. I go to gym 5 times a week, run 2 to 3. But for last 2 years or so I have also been using Kettlebells, and they are a magic tool. A 20 min - 30 min kettlebell workout leaves me more exhausted and gets teh heart rate going more than any 5km run, plu sit has teh added bonus of not been as heavy on the knees, yes lots of squats but not pounding the pavement, plus it's a myuscle builder as well.

I stay pretty constant with my weight go from 14st to 14 1/2 stone, but I can lose 4lbs a week doing kb's. Give them a try. According to studies the after burn when using kb's is a lot longer than cycling and running.


Kettlebells, Like the sound of this, I'll look into this one

Thanks

I've been inspired to shape up....though not from the olympics, but from seeing recent pics of me with a big sloppy beergut......not pleasant

So I've decided to start the Charles Bronson Solitary Fitness routine.....it's basically your old-school press-ups/situps thing but with a few other tips only a nutcase in solitary confinement could dream-up....should suit me fine as I've no cash for gym membership, no weights and no room to put them in.

To concur with Scape_Goose's post I've also read that doing weights will help you lose fat as your body burns off lots of fat/energy during your rest periods to try and repair muscle.



Good Luck - Nice post, keep up with Charlie!!

I started running last year at the age of 49/50 and entered my first race in December - a 10K road race. I ran it in about 53 minutes. I've entered several more since and improved to 50'59". I also run regular 5Ks and have done one of those in just under 21 minutes.

This from weighing over 16 stones 2 years ago.

On Sunday I'm attempting my first longer race - a tough 10 mile race in aid of Prostate Cancer UK.

Sometimes I wonder if it's worth it (when I'm running uphill into the wind and rain) but usually feel pretty good afterwards.

I prefer to run outside - don't like treadmills.


Impressive times there - I think I'll keep going, run for long as someone posted and see how it goes

Good luck with the Charity Run - great charity

Regards

Paul

#39 Marauder

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Posted 20 August 2012 - 05:31 PM

Distance in as quickly as possible isn't important. It is the amount of time you run. You should be aiming to run between 45-60 mins each session at around 60-70% of your max heart rate as this is the optimal level to start fat burning (more or less without looking it up properly).

If you can't run for 45-60 mins not stop, walk for periods but at a fairly brisk pace, and then start again once your breathe comes back. Keeping your heart pumping above normal is a key component.

I'd advise you to get off the bike unless you do four times the distance you do running, as you need to do four times the distance to match what you'd lose whilst running. I'd also advise you to get off the treadmill and get running outdoors, it's miles better!

I do lots of running and just completed my first ultramarathon four weeks ago so if you want a bit more advice, give me a shout.

How do you work out your maximum heart rate? I've recently had two operations and when they wired me up before knocking me out I registered a heartbeat of 48 & 47 on the second Operation
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#40 Severus

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Posted 20 August 2012 - 06:57 PM

How do you work out your maximum heart rate? I've recently had two operations and when they wired me up before knocking me out I registered a heartbeat of 48 & 47 on the second Operation

I think maximum heart rate is 220 minus your age.
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