Any runners on here; advice needed.

Discussion in 'Taylor's Tittle-Tattle - General Banter' started by tom bola, Aug 4, 2010.

  1. tom bola

    tom bola Reservist

    I have been badgered slightly against my will into doing a 10 km run on 3 October and can't really find an excuse to pull out and after all will be raising money for charity.

    Problem I am a slightly overweight thirty something with a penchant for beer and takeaways and right now can only run a couple of miles before having to stop.

    How the hell am I going to get fit enough in 2 months to do the run in a semi respectable time (like finishing on the same day I start)

    Any advice appreciated.
  2. poleman

    poleman Reservist

    I've run a few 10k's in recent years. My best time is 46 mins on a hilly course, which isn't brilliant, but it's ok.

    I too like beer and takeaways, but seem to be blessed with a good metabolism.

    2 miles is just under 4km, so you are about a third of the way there. When I started running, I kept giving up and walking, with my wife (then new girlfriend) dragging me round!

    I would advise finding someone to train with to motivate you and keep you going. If you go alone, it's much easier to start walking or turn around and go home. Don't go with someone too good though unless they are willing to go a bit easier than usual!

    When route planning, although loops can be good, "out-and-backs" can sometimes be better as you pretty much always know how much further you have to go- especially on the way back.

    Find a regular route and set landmarks along it's length. Don't worry about time initially, just familiarise yourself with the route. If it's a route that can be extended as you become fitter, all the better. When in Hemel, we used to run along the canal towpath, but I notice you are in Hitchen so that may not be helpful.

    Even if you never manage to run a 10k in "training" don't worry. Most marathon runners would only get to 20 miles during their training before their first marathon and the adrenalin on race-day will give you that little bit more. I reckon if you can do an 8k the week before you'll be fine.

    FYI I only run 5km once per week and 10km once per week, with an extra 5km on alternate weeks. Usually 30 mins / 60 mins respectively in training) I have done a half marathon too in 2 hours, so don't think that you have to run every day to achieve your goals!

    Any other questions, just ask.
    Last edited: Aug 4, 2010
  3. fan

    fan slow toaster

    i run quite alot but i have no 'formal' training so i could be talking *******s but...

    if you've only just started i'd only go out every 4 days. This will build up your fitness but most importantly it'll avoid injuries from overworking. If you're coming into this from complete inactivity any injuuries could take as long as a couple of weeks to heal from, which given the small time span is what you really need to avoid. as you get better aim for around 3 times a week minimum with around about 10% increases in workload before you reach your target. make sure you stretch properly before and after and ignore the 'no pain no gain' mantra, because in 8 weeks you can't afford any time off through injury.

    set distance or time goals and stick to them. don't get half way though a 20 minute run, get knackered and then give up. at the very least you should walk the remaining time (it won't increase your fitness much but it'll get you in a disciplined mood). but ideally if you keep needing to stop you'll walk a recovery minute or two and start jogging again for as long as you can (before repeating if necessary).

    If you need to be doing 10km by week 7 then start off at 4km for the first week and work your way up a km a week till you reach your goal. Since 10km can take quite a long time for a beginner, if you find you don't always have the time to complete a long run, try incorporating sprints into smaller time frames instead. (e.g if you can't spare 45 mins of running at normal pace, do 20 mins interspersed with all out sprinting)

    i'd second having a running partner too.
  4. PotGuy

    PotGuy Forum Fetishist

    I have started trying to get my fitness up in the last few months and fan gives some good advice. I did too much too soon, got shin splints and couldn't do anything for days. If nothing else, its demoralising getting injuries regardless of the time limit so you want to avoid it at all costs.

    As fan says, there is nothing wrong with taking a recovery walk for a couple of minutes every so often if, like me, you are doing this having done nothing for a good few years.

    A steady build up will see you through, but you have to stick to it.
  5. wfcmoog

    wfcmoog Tinpot

    There are whole forums dedicated to this kind of subject. Not putting down your post, or the replies, just suggesting that you'd get better, more specific advice from a fitness forum, which have whole areas dedicated to first time 10k runners. was the first one I found on google.
    TBH, you'll probably find it much easier than you fear. If you can run 2m (3.2k) now, you're not starting from such a bad point. If you're even only half serious about your training and worried about the embarassment of failing, then you'll be fine. More to the point, you'll rightly feel a sense of acheivement for pushing yourself into it. Well done to you sir.
  6. wfcmoog

    wfcmoog Tinpot

    PS. keep us updated on this please.
  7. fan

    fan slow toaster

    those 5 hour energy things will be useful on the actual day
  8. tom bola

    tom bola Reservist

    Cheers Moog and all others for advice is apprecaited as I haven't got much of a clue to be honest. I did have a look at the proper running sites but enjoy the range of serious and less serious responses I was likely to get on here. By the way the race I am doing is the Standalone 10 K in Letchworth has anyone done it?
  9. cyaninternetdog

    cyaninternetdog Forum Hippie

    Good luck and have fun tom.
  10. fan

    fan slow toaster

    and buy some proper shoes!

    and make sure you run on grass or something soft. i used to run in the road and the hard impact ****ed my knees while the camber ****ed my hips.
  11. Fitz

    Fitz Squad Player

    Running sucks. Pay someone to do it for you.
  12. hornmeister

    hornmeister Administrator Staff Member

    Or set out earlier and walk.
  13. nascot

    nascot First Team

    Set out later and drive.
  14. Whippendell Woods

    Whippendell Woods Squad Player

    As you could train for a marathon in three months (justabout!), doing a 10K is doable.

    I'm 16 stone plus 48yr old so if you have a decent place to run, eg canal, nice woods, fields, there and back route that you don't feel embarrassed on, you'll be fine.

    Getting right shoes on video treadmill at a decent running shop like the one in the Lower High Street Watford will motivate you.

    This is one of the best websites for running plans...

    Once you get a routine (3 times a week say), no bother.

    Go on my son!
  15. cleehorn

    cleehorn Reservist

    I had the same scenario about a year ago. Thirty something overweight & a love for beer.
    I did the London Marathon last in April & the hardest part for me was motivation.
    I built up slowly the length & times of running & did plenty of different routes. Am quite lucky round these parts as have the seafront to jog down which is better than streets.
  16. Robodance

    Robodance Reservist

    To be honest, Tom, 2 months gives you plenty of time...

    Just try to build up to near race distance either with road running or the gym by upping your training runs by 1 KM per week. That'll allow your body to build up sensibly. Get some decent running shoes and neck an energy drink (Maximuscle Viper etc) half an hour before you set off...

    10K can be tough over a tricky course like the Watford one as the hills can be a killer, but if it's a flat course it's much easier. I completed my first one a few years ago after staying up drinking Stella until 1am the night before, so it's a perfectly do-able distance even with less than ideal prep...

    A decent time for 10K is anything under the hour mark, so just listen to your body as you're making your way round the course

    If all alse fails, start slow and get slower... Just jog it out and you'll make it mate...
  17. pauls yellow army

    pauls yellow army Reservist

    I find music helps, takes your mind off what your actually doing and if listening to the right music can actually keep you to steady constant pace. Just because your doing a run, doesn't mean you can only run, if one of the days you don't fancy a run go for a cycle or something similar, doing things in moderation is more likely to lead you sustaining your training.
  18. Stevohorn

    Stevohorn Watching Grass Grow

    Ive had two pieces of advice about running in my life..

    One was from an old schoolfriend who joined the para's after we left. He would take me out for a run when he was home on leave and the thing he taught me was to regulate your breathing. Concntrate as hard as you can to take even breaths.. this not only regulates your oxygen intake but also gives you something else to think about.
    The second piece of advice i got was from my dad. He hated running but had to do it during his National service. His advise.. keep your feet as low to the ground as possible.
    Sounds nuts.. but i found it worked for me. I guess because of the saved energy from not lifting your legs so high up.
  19. Layton

    Layton First Team

    agree with both Steve , the breathing one is damn hard though
  20. wfcmoog

    wfcmoog Tinpot

    Music definitely helps. I've been flagging many times, when a corker has come up on shuffle and got me going again.

    Make a few 10k playlists of songs which add up to roughly your 10k time and use them for training on the days when you are doing the full run.

    On other days, try doing some HIIT ****, but save that until you are at least semi fit. You should be able to get your race pace and stamina up if you work harder on your intervals.
  21. wfcmoog

    wfcmoog Tinpot

    Doesn't regular breathing give you a stitch, or have I made that up myself? I concentrate on irregular breathing for this very reason. Still, it keeps my mind busy, which takes it off the fact that my lungs are exploding.
  22. Stevohorn

    Stevohorn Watching Grass Grow

    Ermmmm.. not sure.

    I did have a quick check on a running website to see if my mate was just making it up and it did say the same thing... keep your breathing regular.
    They recomended a 4/4 secs pattern for longer distances.. but also mentioned that this will change for uphill running.
  23. wfcmoog

    wfcmoog Tinpot

    Maybe I dreamt it
  24. Cude>2<

    Cude>2< First Team Captain

    PaddingtonsYellowArmy is a fantastic runner. You may want to ask him for advice.
  25. Whippendell Woods

    Whippendell Woods Squad Player

    Oh yeah- stretching like yoga stuff or pilates on the days you don't run will help your speed and injury resistance.
  26. wfcmoog

    wfcmoog Tinpot

    That's for girls and gays.
  27. Cude>2<

    Cude>2< First Team Captain

    Sounds like a man of experience.
  28. Fitz

    Fitz Squad Player

    I always stretch but just do it because I always have. A few times I played basketball or soccer without any warm up and did great. I have an American friend of English descent who swears that the British Army did a study that showed no difference in injury between a group of soldiers who stretched and performed tasks and a group that didn't stretch and did the same tasks. Not sure if the scientific method is part of British Army training though.
  29. tom bola

    tom bola Reservist

    Did 5k last night and didn't feel too bad at least I could have slowly gone a little bit further but not sure as far as 10k yet, probably not. I was breathing like an out of breath walrus when I finished.

    Feel a bit stiff this morning my calves are particularly aching. Will leave it a few days now to recover.
  30. wfcmoog

    wfcmoog Tinpot

    There was another study with a football league club (I forget which) where they showed that by getting rid of pre-workout stretching and replacing it with a lighter version of the actual activity (ie. walking then slow jogging etc) reduced the amount of soft tissue injuries sustained.

    Of course, I may have dreamt this too.

    I think that you're still supposed to stretch after excercise, but this makes you look like a gay. I just take off my shirt and walk around the place flexing instead.
  31. Whippendell Woods

    Whippendell Woods Squad Player

    The pilates and yoga is about strengthening your core muscles to prevent bad backs and hamstring pulls/tears.

    A stronger core makes you faster and more resilient.

    Doing pilates type stomach holds during long runs actually helped me as I've got a weak back from old football injuries, e.g., torn disc.
  32. wfcmoog

    wfcmoog Tinpot

    Try squats and deadlifts. Will strengthen your core and make you feel like a man afterwards.
  33. Cude>2<

    Cude>2< First Team Captain

    Then for the fun of it, do 20 chin ups.
  34. fan

    fan slow toaster

    what happened with this?
  35. Keano

    Keano Reservist

    presumably he didnt make deepest sympathies

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