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Old 03-Jan-2007, 14:32   #1
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Running

i've made my New years resolutions which is to run every day. yesterday I did about 2 and half miles and now my legs are absoluty freaking killing me. Any tips onto how to avoid this I did plenty of strecthing but its still caining.

Felt good to be outside as i've got bored of running on treadmills but the different terrain is going to take some getting used to.

I'm aiming to go running again tonight but if my legs still hurt I may have to give it at least 24 years.
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Old 03-Jan-2007, 14:45   #2
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When you finish, DON'T stop moving your legs - the reason you ache is all the acid build up... If you stop, your leg muscles have to pump it out. If you 'warm down' (walk a bit or gently jog a bit further and have a decent stretch) your heart will pump the crap out as it should.

You can try eating various foods... up to 30 mins or so afer you finish to refuel yourself. Stuff with potassium in is good... ie. bananas.
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Old 03-Jan-2007, 14:46   #3
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Also if you want to boost stamina, different terrain is good. Also try changing your pace from time to time.
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Old 03-Jan-2007, 17:09   #4
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Take it easy at first if you havent done much running before before itll take a while for your body to adjust so you probably dont want to set yourself a goal of every day just yet your unlikely to meet it. Proper pair of running shoes and proper warmups and warmdowns should do it!
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Old 03-Jan-2007, 17:28   #5
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Old 03-Jan-2007, 17:31   #6
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You wanna spend at least a minute or so warming down, even if it is jumping on the spot...

As mentioned above, go easy at first. If you haven't done running before try 3 times a week for a month, then move on to say every other day, for another month...

Oh and do go to a proper running store, not JJBs or JDs a PROPER running store and get yourself a good pair of running trainers which will offer you support. No need to spend 100+ 60-70 will get you a decent pair. I personally have a pair of Brooks, however, others swear by Asics etc etc, they're all good really.
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Old 03-Jan-2007, 18:08   #7
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Supposedly FAR more than 1 minute. Most trainers rate warm downs as more important than warm ups.

To start with force yourself to leave at least 1 day between runs. Ideally it should be 2 gradually building up. Also, don't get heroic and up the distance too quickly as you wont benefit/will demoralise yourself. Willpower is all you have when running (unless injured) so don't do anything that may dent your confidence or enjoyment.

Can also echo comments about shoes. Cross trainers are NOT appropriate. Even if running off-road you need properly fitted and specific running shoes. Trust me on this, having had knee surgery for what amounted to RSI all the little things DO matter. Running without proper shoes and routine will probably not result in an immediate warning or injury but it could well build up and leave you with a seriously irritating injury that takes ages to clear up
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Old 03-Jan-2007, 18:16   #8
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While I am here, varying your pace over a run is called a fartlek. Stupid name, no idea where its from. It is an accepted method of building stamina and much more efficient than plodding over increasing distances. I found it hard work tbh but of course its supposed to be. Doing a 30 minute fartlek for example was much more tiring than an hours jog. Saves time tho

Also, if you are serious about it, and are anything at all like me and most other people, you will need motivation. A friend did this to me and it worked wonders - have a look in the magazines or on the web and find a training routine for a set distance/time and stick to that. Enter a local race, say a 5k at first - there are LOADS if you look around and aim to run it in a certain time. Having a specific event to prepare for made running far more enjoyable and far easier to stick at.
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Old 03-Jan-2007, 18:20   #9
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post count +1 - apparently fartlek is Swedish for speed play. Meh

Some good stuff on these sites.

http://www.bupa.co.uk/health_informa...ning/index.asp

http://www.runnersworld.co.uk/defaul...ng.asp?sp=&v=3

http://www.london-marathon.co.uk/sit...ex.php?page=13
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Old 03-Jan-2007, 19:11   #10
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The idea od warmup is to up your heart rate to the correct pace for the exercise you are about to embark on.

Warming down is opposite, you lower it back to standard.

It is eaiser to warmup than to warm down (properly) hense warm downs being more important.

I can't comment on footware for normal running. I've been running both on and off road for years without problem in just Adidas trainers and I'll run a fair few miles! I play tons of hockey (on astroturf) for which I have turf trainers, but more for grip than anything else
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Old 03-Jan-2007, 21:59   #11
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Old 03-Jan-2007, 23:23   #12
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Good on you for giving yourself a decent resolution to start with, typically I think resolutions are pants and not worth doing but this one seems good provided you stick with it!

Well done on doing two and a half miles too, I run about twice a week but only a short distance in comparison to what you're doing.

I think what someone said above the best thing to do is not over do it to start with, I don't know whether you really pushed yourself for that distance or not but you'd be better off easing yourself into it else you will find yourself aching head to toe the next day and beyond no doubt!

I always walk for about five minutes after a run and that seems to do the trick for a warm down.
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Old 03-Jan-2007, 23:33   #13
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This is going to sound really daft but how do you know how far you've run without having a pedometer to tell you?

If you run for a given time at a certain speed can you estimate how far you've run? Maybe moderate pace for 30 mins = 1 mile? (Total guess)
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Old 03-Jan-2007, 23:57   #14
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You need a pedometer really. They are quite cheap and readily available. A steady pace for me is more or less exactly 9 minute miles. I did a 10 mile race and wore a pedometer so i could adjust it to a known distance.

That is not a fast pace by any means but of course we are all different - the great thing about regular running is being able to measure your own progress. It is most satisfying running a route more and more quickly (or at the same speed but feeling less and less tired). This is a very satisfying part of a routine which is why I suggested what i did above
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Old 04-Jan-2007, 00:00   #15
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Quote:
Originally Posted by Rizzy
The idea od warmup is to up your heart rate to the correct pace for the exercise you are about to embark on.

Warming down is opposite, you lower it back to standard.
That is not strictly true as regulated breathing can lower your heart rate while you stand still. Stretching muscles and loosening up is what I warm up for, an inxcreased heart rate is a natural by product. Warming down is releasing the lactic acid from the muscles and stopping them contracting too quickly which will lead to tightness and strains.

OF course you young fuckers think you're invincible but when you get the wrong side of 30 shit just aches for no reason
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Old 04-Jan-2007, 01:11   #16
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For distance maybe he just ran a known route? measure it in your car for example.

Anyway - try to run on grass if you can. If you can get on decent tarmac use that in preference to concrete or paving slabs - sounds mad but you can tell the difference as there is a little bit of give in tarmac supposedly...maybe its psychosomatic!

One thing I found helped loads with shin splints and aching feet was to concentrate on technique a bit. I really made an effort to kinda "flick" my leg forward and land on the heel and roll forward to the toe for push off. Previously I was kinda not throwing my leg forward enough and landing on the ball of my foot like running on tiptoes a bit or something. Used to hurt a lot!
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Old 04-Jan-2007, 01:22   #17
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Aye, don't "pound" the pavement, try and run as "light footed" as possible.
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Old 04-Jan-2007, 11:21   #18
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looked up the route on a aa map site all the paths r nxt 2 roads
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Old 04-Jan-2007, 13:11   #19
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Quote:
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That is not strictly true as regulated breathing can lower your heart rate while you stand still. Stretching muscles and loosening up is what I warm up for, an inxcreased heart rate is a natural by product. Warming down is releasing the lactic acid from the muscles and stopping them contracting too quickly which will lead to tightness and strains.

OF course you young fuckers think you're invincible but when you get the wrong side of 30 shit just aches for no reason
I AM invincible!

But yeah that's what I meant in my first post about getting rid of the acid. The lowering heart rate was an addition to that
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Old 04-Jan-2007, 13:35   #20
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There used to be a very funky tool online where you could basically draw your route onto a map of your area and it would calculate the distance. Cant find the fecker though
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Old 04-Jan-2007, 13:36   #21
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It was something with google maps wasn't it? I remember that

Found it!

http://www.gmap-pedometer.com/
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Old 04-Jan-2007, 13:48   #22
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I know I had to get some special trainers when I was training - while running I got some bad pains in my hips. It turned out ot be a strip of muscle that was attached by my gluts that folds over the hip and attaches to the knee area had become hard and un-muscle-like, like a tendon. This was causing my legs ot not run 'straight' and the muscle ended up rubbing backwards and forwards over my hip bone. Didn't understand any of this until I went to see the physio, one set of exercises later, and it's all ok again.

you might not get this, but it's an illustration if you're unused to exercise how suddenly becoming active can do strange things to your musculature.
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Old 04-Jan-2007, 13:52   #23
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It was something with google maps wasn't it? I remember that

Found it!

http://www.gmap-pedometer.com/
How do you stick points in on that?
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Old 04-Jan-2007, 13:55   #24
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How do you stick points in on that?
Double left click
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Old 04-Jan-2007, 15:14   #25
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Old 05-Jan-2007, 02:33   #26
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I find that the scenery can make a difference to the motivation. If you see a lot of nice ass about, i.e. near a University, thats motivation enough to get your arse in gear When I was in HK, I jogged a lot as the scenery was epic, harbour, islands, bustling nightlife etc, but back here I just have no motivation to run plus its colder here.
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Old 05-Jan-2007, 11:07   #27
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Quote:
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I know I had to get some special trainers when I was training - while running I got some bad pains in my hips. It turned out ot be a strip of muscle that was attached by my gluts that folds over the hip and attaches to the knee area had become hard and un-muscle-like, like a tendon. This was causing my legs ot not run 'straight' and the muscle ended up rubbing backwards and forwards over my hip bone. Didn't understand any of this until I went to see the physio, one set of exercises later, and it's all ok again.

you might not get this, but it's an illustration if you're unused to exercise how suddenly becoming active can do strange things to your musculature.

ITB - Illiotibial band. Thats what I got over the outside of the knee - had to have surgery after a year of unsuccessful physio

http://www.sportsinjurybulletin.com/...-friction.html

I only got it after a long run that I hadn't trained enough for. Sods law was that it was the race itself so I ran through the pain to finish. Had it been a training run I would have stopped and not made it so bad that it needed surgery. Never really recovered and don't run even now.

To be fair there were other factors such as my height and very tight hamstrings etc so its not all cured by good shoes but I can't reiterate enough to take it steady and build up your distances gradually.
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Old 05-Jan-2007, 11:11   #28
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Old 05-Jan-2007, 11:19   #29
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Old 05-Jan-2007, 13:01   #30
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dirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond reputedirky has a reputation beyond repute
ooo that Google map thingy is a great find, I've already drawn out my next run, 1.8 miles this one.

I'm going to time it and then redo it and try and run the quicker time as CB explained.
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