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View Matts_eagles's Profile Matts_eagles Flag Exeter 06 Mar 15 10.19am Send a Private Message to Matts_eagles Add Matts_eagles as a friend

For some reason have decided to take up running in a bid to get fit and lose weight. Have set a goal of a half marathon in October.
Any keen runners out there? any training tips?
Currently running 4 times a week and playing football twice. two 4k's 1 5k and a 3k.

 


Let the games begin

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View Kermit8's Profile Kermit8 Flag Hevon 06 Mar 15 10.56am Send a Private Message to Kermit8 Add Kermit8 as a friend

a phal curry.

 


Big chest and massive boobs

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View Matts_eagles's Profile Matts_eagles Flag Exeter 06 Mar 15 11.16am Send a Private Message to Matts_eagles Add Matts_eagles as a friend

Solid (or not so if the advice is taken ) advice!

 


Let the games begin

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View Kermit8's Profile Kermit8 Flag Hevon 06 Mar 15 12.42pm Send a Private Message to Kermit8 Add Kermit8 as a friend

Ok seriously.....I was a bit of a runner in my younger days long distance. The secret to having a fairly relaxed run and for massive stamina was to focus of my breathing technique for the first few minutes. If I got that right that then everything else just fell into place.

Deep ones through the nose, hold for a couple of seconds, exhale through the mouth. About 20-30 times. If you feel are breathing normally at that point then you should be in for a pleasant run.

Not scientific or owt but I suppose my trunkful of winners medals (ok 4) proved I was doing something right.

 


Big chest and massive boobs

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View Haynesy44's Profile Haynesy44 Flag Crawley 06 Mar 15 12.57pm Send a Private Message to Haynesy44 Add Haynesy44 as a friend

Matts - I am training for the Brighton marathon, which I have run twice before. I am now in my mid forties but in my 20's used to smoke like a trooper and couldn't run a mile.

Kermit's advice about breathing is pretty good and I would say always start off slow and increase your pace thoughout the run. Never start off too fast, you'll be f*cked for the rest of your run. Build up your distances gradually from 3 or 4k runs to 4 or 5K and 5 or 6k and so on.Half of your challenge is in your head not your legs, it's mind over matter so set yourself some goals e.g. next week run 6k without stopping etc.

Remember the pain while running is only temporary, whether its in your legs or your chest.

And good running shoes - spend money on decent shoes, it's worth it if your going to continue running

Massive respect to you, hope you enjoy your running and it goes well!

 


We are the red & blue army!

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View Part Time James's Profile Part Time James Flag 06 Mar 15 1.00pm Send a Private Message to Part Time James Add Part Time James as a friend

I am a qualified running coach if that's any good?

 




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View Falmouth Eagles's Profile Falmouth Eagles Flag Falmouth, Cornwall 06 Mar 15 1.12pm Send a Private Message to Falmouth Eagles Add Falmouth Eagles as a friend

Well done Matt, good for you!
Best advice is join a running club, there will be lots of experienced runners to help you train for a half and any other distance.
I founded Falmouth Road Runners in 1986, so I talk from experience.

 

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View Part Time James's Profile Part Time James Flag 06 Mar 15 1.27pm Send a Private Message to Part Time James Add Part Time James as a friend

Quote Falmouth Eagles at 06 Mar 2015 1.12pm

Well done Matt, good for you!
Best advice is join a running club, there will be lots of experienced runners to help you train for a half and any other distance.
I founded Falmouth Road Runners in 1986, so I talk from experience.

Yes, good advice. I coach at a club. Joining a club was the best thing I did. Helped me through ten half marathons and 2 marathons to date. 3rd one next month.

A couple of tips;
Don't ramp up your longest or your total running volume by more than 15% a week (10% is ideal if you have that luxury).

Every 3-4 weeks schedule a drop down week in to let your body recover a bit. For example you might have:
Week A - 7 miles
Week B - 8 miles
Week C - 9 miles
Week D - 6 miles
Week E - 9.5 miles

You're ready to go when you hit 10 miles in training. The jump to 13 miles on race day won't be too much of a shock. I train up to 15 miles for a HM usually, but only as I've done a load. Of course, this isn't to say you MUST stop when you get to 10. Just that you can be confident that you'll complete it if you can bash out 10 in training.

Make sure you have the right shoes.

Make sure on race day you don't eat or wear anything you've never trained with. It could get messy if you eat something you're not used to if you know what I mean. New shoes could give you blisters, so try to race in gear you've tested in training.

Don't train at one pace. Running 4 miles 3 x a week, then 5 miles 3 x a week etc isn't as good for you as a split that involves a short bit of speed work, some strengthening stuff such as hills, variable paced running and one long run per week. This is something you'll learn a lot about with a running club as suggested above.

Find a training buddy with similar ability. This can be crucial to your motivation during training if you do a handful of training runs with a buddy.

Finally, you might want to read up on tapering prior to the half. Google will give you some good tips there, I won't bore you.

 




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View PALACE FOR EVER's Profile PALACE FOR EVER Flag London 06 Mar 15 1.47pm Send a Private Message to PALACE FOR EVER Add PALACE FOR EVER as a friend

There is an event called 5k parkruns, I think once a week. Just find your local one and I'm sure other people there will give you some top advice.

[Link]

Your name is registered on the one you join with the results after every one with everybody's best time,

 


The pyramid to beat all pyramids!!

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Find out what team is in which division, eg which division is Coppull United in?

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View EaglesEaglesEagles's Profile EaglesEaglesEagles Flag 06 Mar 15 2.15pm Send a Private Message to EaglesEaglesEagles Add EaglesEaglesEagles as a friend

Don't listen to music. It's distracting and with a playlist you run to the beat which can be an unnatural way of running in terms of the impact it has on your legs.

 


I ain't got nuthin' funny to say. Sorry.

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View Goal Machine's Profile Goal Machine Flag The Cronx 06 Mar 15 2.47pm Send a Private Message to Goal Machine Add Goal Machine as a friend

Quote PALACE FOR EVER at 06 Mar 2015 1.47pm

There is an event called 5k parkruns, I think once a week. Just find your local one and I'm sure other people there will give you some top advice.

[Link]

Your name is registered on the one you join with the results after every one with everybody's best time,


Parkrun is excellent. 5k every Saturday at 9am. Free to enter, just need to register online and rock up with your barcode printed off when you fancy it. Can be as competitive as you want from club runners completing in 17 mins to middle aged woman running around with their baby in the pram. Usually 150-300 people each week (depending on location).

The volunteers who help are usually very friendly and will be happy to give advice I'm sure.

Will join you for one at the Highbury Fields if you find yourself in the area.

 

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View Y Ddraig Goch's Profile Y Ddraig Goch Flag In The Crowd 07 Mar 15 9.28am Send a Private Message to Y Ddraig Goch Add Y Ddraig Goch as a friend

You A lot of good points so far. My tuppence

Firstly decide on your goal. To get to the finish line or get a good time then plan your training accordingly

What race are you doing? Your training should also reflect the type of race. Eg trail, hills

People have mentioned shoes, go to a running shop and get your gait analysed, they can then recommend the type of shoe you need you can always go away and buy them of the web if the shop is too expensive.

If you want to go for a quick time you need to work out your paces. Parkrun is excellent for that and General speed sessions. Then use a Pace calculator (McMillan is very good) to calculate your target pace. This should be reviewed every month or so as you improve.

There are some good plans out there, Hal Higdon has some very good race plans. Start to Build up your mileage now, too many people get a 12/16 week plan and do sod all until the plan starts. You have a great opportunity to build a solid base.

Resistance training is important, squats, lunges, deadlift (for posterior chain) and a bit of upper body work

Get a couple of 10ks in if you can. This wlll help you get used to racing. It's quite important as you will probably go off like a bat out of hell and then blow up with nothing in the tank.

Focus on recovery, with your football it's important to have at least one rest day a week. Stretch post run and get yourself a foam roller. If you can afford a sports massage they're worth it. Refuel after a run, carbs and protein to replace glycogen and repair muscle damage.

There are loads of running apps out there. Strava & Runkeeper possibly the two best. Logging your runs and seeing improvement is very motivational. If you can afford a GPS watch then they're always worth getting but probably worth waiting to see how serious you are.

Lastly for all the talk of training plans and pace etc. don't be afraid to just go out for a run just for the sheer hell of it. Otherwise sometimes you can become so focused on a race you stop enjoying it.


Edited by Y Ddraig Goch (07 Mar 2015 9.51am)

 


the dignified don't even enter in the game

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