ILX running running thread

am ratcheting up my irregular runs into regular ones - dunno how far it is but i usually run along the dalston canal from queensbridge rd to victoria park (approach rd) and back again - cracked some sort of barrier this week when i managed to do it all in one go, rather than stopping to die halfway through.

running tips would be appreciated, actually - basic stuff like pacing, breathing correctly, anything which makes it all more effective which a novice might not be aware of. i am so unbelievably shit at pacing myself.

Am an amateur myself but "go slower" sounds like it might be good advice. When I first started I was almost sprinting, could barely do 100m let alone 10k. Then I figured out that maybe I should take it down a notch. Think jogging not running.

Some friends I run with barely go above walking pace...

Key is not stopping: I'm not sure how far you go, but better to go from 30 mins at whatever slowish pace feels comfortable, then 40, then 50 etc...Eventually speed will follow, but until you learn to breathe evenly (ie maintaining a steady pace), it's hard to relax and enjoy it.

I run every other day, normally 3 laps of Prospect Park, which takes 80-90 mins, and is about...11 miles? I used to run the Brooklyn bridge and round seaport, battery, and up the west side highway - there are some good routes around there.

i guess it's better to run further/for a longer time and slower than to push yourself wrt speed but only manage to run for half an hour, then?

agreed.

stopping is ok if you plan to start up again though--if you break up an hour run into 15-20 min segments walking a couple minutes in between it can be good for your endurance

i want to start going a little faster soon, my "short" run now is 3.5-4 miles but i think i want to add a day per week of intervals or pyramids? suggestions? i run no faster on short runs than on long runs, which is wrong.

A couple things I find helpful when I run

1. Try to be in your head and chest instead of in your legs, if that makes sense. Like focus on your upper body moving forward and not your stride (though you should check your stride from time to time)

2. Keep your torso/shoulders somewhat moving and loose -- this might just be personal because I have a shoulder/back problem that tends to cramp up when I run

no 2 makes sense - last week it suddenly hit me that my shoulders were SO TENSE when i was running - consciously trying to relax them seemed to make everything a bit easier

Anyone have advice for avoiding shin splints? During the winter I run on treadmills and don't have a problem. But I like to run on the street when it gets warmer, and it's not long before my shins start to hurt. Shoes are obviously the main factor. Last year I bought a new pair of shoes that weren't quite wide enough and they murdered my feet and shins. Now I have a pair that fits right, but I still find that I get some mild pain in my shins after running outside. I stretch for quite a while before I run, although I often run first thing in the morning and I feel like my whole body is a lot stiffer than it would be later in the day. I wonder if that has anything to do with it.

i guess it's better to run further/for a longer time and slower than to push yourself wrt speed but only manage to run for half an hour, then?

haha, i consider half an hour to be pretty good. i usually get bored around then.

what i post about when i post about running

Today: 5k in an exhausting 27 mins.

yeah i'm starting this tomorrow, i've made a couple false starts the last few months but time to be less slothful

Hmm, the splints. I've never stretched, and never had too many problems (sometimes heels though). I also feel less limber in the morning. Main thing, I think, is shoes. It's worth paying more ($150/year for exercise is cheap!) to go to a proper place that will analyze your running style on a treadmill, make the right suggestion (ie avoid going to a shitty chain store). Also, if you're used to treadmill / soft surfaces, the road takes a little while to adjust to - your shins are working slightly differently and complaining cos they're not used to it. So make that move slowly, if possible (a park with a dirt track?). Also, when they hurt, stop. It's no good trying to run through it, which can work with other kinds of running pain.

Also, harbls right about stopping if you feel like it - between each 30 min lap of the park, I often stop for a minute or two to drink water, or tighten laces, or just calm down a bit...I meant more that it's better to maintain a steady pace than to run fast for 6 minutes then stop, winded, for a few more, then gallop off again.

I get shin splints sometimes, but I can't really find a correlation between what I'm doing and the pain. A friend (Jeff, who started this thread) recommended that I get a gait test done at a one of these places http://www.fleetfeetsports.com/.

I've read that if your calves get overly strong compared to your shins, that your shins suffer.

W/r/t words of wisdom, I'll just tell you things I have done (I'm at around 6 miles max and usually 10 mpm). 1. Measure distance and time. Being on a treadmill really helped me with this. Or you can use http://www.gmap-pedometer.com/ to measure your distance.

In any case, knowing the distance you run and the time you spent was invaluable for me b/c it helped me to quantify my accomplishments, not to cheat, and to set new goals.

2. I vary my speeds and distances. I read stuff about why doing this is good, and it seems to make sense and it feels good, so I do it. I guess you get to work on both speed and endurance this way.

3. Double espresso. Especially if I'm feeling tired or unmotivated, a shot of caffeine can turn a slogging, annoying jog into a decent run. Also at times when I've been trying to push myself to new goals, this helps. (I read this in a newspaper's health section and I also read something in a Men's Health or somewhere about how a flat Coke is perfect for when you hit a wall on a long run.)

it's good because it is a shot of sugar, so

^ yeah i've never understood this because sugary stuff when you're exercising is so gross, and causes cramps! whatever works.

anyway i've just gotten up to 6 miles (takes me an hour but oh well!) but i have trouble running during the week so i'm doing ok with long runs but not shorter, faster ones! fail.

http://www.doitsports.com/bboard/q-and-a-fetch-msg.tcl?msg_id=0009w6

I read a magazine article posted in a coffee shop about how caffeine before running can be a good thing.

By the way, the reason I do double espresso instead of a coffee or soda is that it's more concentrated, not b/c I think it contains more caffeine. A minor peeve of mine is when people get all het up about espresso keeping you awake for days, etc.

It's strangely ILX-ish over in that board.

I forgot I started this thread.

Jesse, let's run today. We'll race.

I won't run unless I can track it somehow. Currently I use the Garmin Forerunner 305, but I'm jealous of the smaller 405 these days.

Having said that, I haven't run since 1/4/09 when I ran 2 miles in 19:21. I was so dissapointed in myself I haven't done anything since then. Plus it's been too damn cold.

I have only really done any serious running on the treadmill and I will not be racing you. I will run w/ you, though not today.

OK, I ran. 2.35 miles in 22:21. It was pretty miserable. I think I need to go to an ENT before I do that again.

I want to start running. I'm afraid I'll be one of those guys that gets a heart attack immediately. Oh well. Where to start? There's a gym down the block from me that's only $5 a day. Should I be intimidated by the 'gym people?' Just bought an iPod shuffle. There are lots of nice places to run outdoors here too. Is the 'runner's high' real? Help me get started!

i think the best thing is to just make a start. and don't feel bad if you go slow! i agree with that person up there that said just keep going as far as you can, even if it's just a shuffle.

I've heard this site/program is good for starting out: http://www.c25k.com/

No need to be intimidated by the gym people - they are just there doing their thing and you don't need to worry about being judged. If you're going to run on a treadmill (which I think is good to do sometimes to get realistic assessments of progress, as discussed above) getting an employee to show you how it works could set your mind at ease. They're pretty straightforward, but still.

Also what gem said - just do what you can to begin and if you keep it up, you will be fine. Following a program would be a great idea.

I don't know about runner's high - can anyone speak to that? I've heard that it's the rush of endorphins you get at some point during a hard run, but I don't know if I've ever experienced it.

i did the couch to 5k--didnt get up to 5k but i was doing 2 miles in around 20-25 minutes when i stopped (which is a HUGE accomplishment for someone like me). i think its helpful for the kind of person (like me) who needs concrete goals, times, distances, etc. in order to feel and measure progress. without it i would end up spending a week just sort of running for half an hour at a time and abandoning it because there was no structure. once you complete the c25k you can just go out there and start doing 3 mile runs or whatever. i should take it up again really.

i haven't gotten it recently but i did sometimes get runners high when i was in better shape, like when i was 19. i think you would know if you got it though. it feels like you don't have to try and you could keep going forever, not like the struggle it normally feels like. cruisin'

I have gotten that sort of feeling. I just thought it was supposed to be some sort of euphoria. Maybe my standards for euphoria are too ambitious.

lol people who tell u runners high is like ecstasy are people who have never done ecstasy--its more like "being in a good mood"

yeah

i try to do btwn 3-5 miles every other day & basically track totals by month which helps a lot w/ the structure and measuring aspect

No runner's high for me. It is miserable every single step.

Every winter gets me totally out of the routine and out of shape, but I'm getting started again since the time change, and since the sidewalks haven't been iced over for a couple of weeks. (I know some people get out of bed an hour earlier to go running in the cold just before sunrise, but...no, I run because I *like* it). Right now I'm only running about 3 miles a couple times a week, and I'd like to work up to more regularly running 5 miles again, hopefully approaching 10 in the summer.

I don't think I've experienced runner's high, which I've always thought is because I like to fall into a comfortable groove that I can keep up for a long time, instead of pushing myself so hard I break through some kind of crazy physical barrier...but if it's more "cruising" and less "euphoria", maybe I have!

If what I've experienced is a runner's high, and if that experience is what others consider euphoria, then I pity those people.

I ran 2 miles today in 18 minutes, which is Very Good.

i dunno it's kind of like you feel a switch go off, i really think you would know

also do you guys run in the morning? i can't do it, i always feel so stiff and tired, and if i plan to wake up earlier to run i just end up going back to bed. i'd like to do it in the morning just to get it done but i'm wimpy.

I don't even go back to bed, I can't get out of it in the first place. I ran in the morning when I first started, but I didn't need to be at work very early then, so it was easier.

I don't think I've experienced runner's high, which I've always thought is because I like to fall into a comfortable groove that I can keep up for a long time, instead of pushing myself so hard I break through some kind of crazy physical barrier...but if it's more "cruising" and less "euphoria", maybe I have!

this goes for me the exact same.

i only run in the morning... by the end of the day my energy levels are good enough to cycle home, but not really high enough for a run

yeah i don't mean i run and then get back into bed, i think i meant i go back to sleep and never get out of bed. i guess i'm a morning person but if i don't need to be somewhere i'm just going to sleep. i just need to do it and get used to it but it's easier said than done. thinking about summer though, if it's 95º during the day i should make myself run at 6 am when it's high 70s instead, or else i'll have to wait until it's dark out which is not always the best idea.

Jesse, when are you going to start running outside? I can't do the treadmill, I like running outside too much. I like the heat (whenever it gets here) and the lakefront views. And taking a break at the zoo.

I can't get up early to run, because I already get up at 5:30 to try and get into work by 7:00 am. To get up early would just give me so little sleep I wouldn't be able to run or work. Then I sometimes I don't leave work till 6:30 or 7:00 pm, so it's hard to get the energy to run at night either. I can't run at lunch because I don't have time and normally eat at my desk. So it's mostly weekends for me at this point. Not good for building up stamina.

I should get these today. I'm pretty excited, I'm tired of the wires of my current headphones bouncing everywhere.

I'm going to start when it gets a little warmer and isn't raining. This summer I plan not to wuss out and run indoors when it gets hot like I did last summer.

Those headphones seem pretty cool, but I do a lot of fiddling w/ volume, tracks, etc., so that might be limiting. Wires are the bane of my existence though.

I usually run in the evening right after work. For the past many days I have set my alarm so that I would get up and run in the morning, but I've been hitting snooze. When it gets lovely out I'm going to ride my bike to work which will be a nice change.

Oh, Jeff - why do you have to go to ENT? I'm assuming that means ear-nose-throat.

I prefer to run in the evenings, after work (or after sundown on weekends). I got used to this schedule because I found that during summertime, it was simply too hot to run during the day.

Yeah, figuring out timing is tricky. During the winter, it's too cold to run until the evening, whereas during the summer, early mornings is best (this is NYC). Combined with a job...weekends are the only easy time.

On the runner's high thing: I never feel that euphoric. The two types for me are the cruising feeling when it feels like running is no effort, that you're almost floating, and could go on forever (happens maybe every 5th run?), and the sense of immense well-bring after a run that lasts an hour or two. But no, not ecstasy-like at all.

I'm lucky enough to work a runable distance from home, so I can do it as my commute if I want. Saves lots of time.

Easiest runners high is got from a flat run with a nice tailwind behind you, sometimes you can stop trying and just float along. Is that cheating?

I could kinda see how, if introduced properly, a vest could help with general strength but the ppl I see wearing them appear to be going for weight loss (judging books by their covers here). Seems counterproductive at best.

like, running is risky enough with just your body weight. if you're already very fit and training for a specific purpose then a weighted vest could be useful. but the benefits for general fitness are minimal compared to the risk of injury. far safer (and more effective) to run normally and do strength training at the gym.

https://www.theguardian.com/wellness/2025/aug/04/weighted-vests-fitness-trend

the essence of the trend in one pull quote

I did enjoy that it made me look like an action movie hero though. When I asked my partner how I looked in it, he responded: “Tactical.”

According to the article some of the popularity might be down to post-menopausal women looking for ways to maintain bone density, which makes sense but I'd probably wait until the evidence of benefit is more, uh, evident. 2-3 hours of moderate exercise a week plus resistance training are proven to be effective at maintaining bone density (plus diet of course).

Also on longer runs that shit must chafe something awful!

coming from a sport where bone density is an issue, we were always encouraged to spend as much time in the offseason on our feet (snowshoe-ing, hiking, etc.) but also trampolining. but yeah, now that i'm back running, i don't see a need to do any ballast training... at least on flat land, i could see it being beneficial on stairs or steep grades.

i recently in...vested (harhar) in a hydration vest and i only got room for one vest.

i think maybe people are interested in trying to fit cardio and resistance training into one exercise? but i agree with the article that i think focused resistance training is going to be more effective.

i mention the 'tactical' thing because one of the people i train, a gay man, purchased one recently and i'm pretty sure part of why was because he thought they looked cool haha. i tried to steer him to a weight belt instead. but whatever, he had a good hiit workout with it.

Mainly I'm wary of any innovation that requires me to spend more money.

indeed! one of the best things about running imo is that it's free

so true. i mean running shoes and a water bottle are a good idea, but compared to the gear $ of just about anything else it can be pretty minimal to nothing.

weight training will do more to maintain/increase bone density, with the additional advantage of not ruining the running experience

otm

brb, gonna make a huge splash on runtok when I drop my "train fat, race skinny" method

dragged my sorry ass over the local hilltop trail again this morning, a dozen times in the last three weeks is good by my standards

let's hear it for the local hilltop trails

last wednesday, the temperatures here tanked and a sleet/snow event turned the the streets and sidewalks into slippery hazards. my neighbor hosted a 5k on Thanksviging morning, one i had been looking forward to, but i honestly couldn't see how anybody was going to run when i could barely walk to my car. so, unfortunately, i sat it out.

so now, though i've been running every day for about four months, things have abruptly come to an end because i don't want to crack my face open on the sidewalk. i'm already starting to feel cranky because i'm not getting in my daily run, i don't know how i'm going to make it through the end of february!

i have considered a gym membership but money is tight and also there was something appealing about stepping outside and immediately getting into my workout.

idk just needed to vent :(

cool you've been doing it tho.

Ok to vent. Can you do long power walks? A great substitute for running and maybe less dangerous and maybe could hold you over until the winter mess clears?

winter! when running gets .. weird? suddenly a lot of details start to matter. south side of the street or north side? fresh snow or 3-day-old pack-and-melt-and-freeze? is the freeze frozen (sometimes less slick) or in direct sun and melting (usually more slick)?

a park with a runnable trail might be an option if you can access it?

I'm lucky enough to live near a university, where they plow the walks around campus quickly and thoroughly throughout the winter, 'cos we can't have the parents suing 'cos the kiddies slipped in the ice.

But yeah, walking a great option over running in winter sometimes. Easier to catch a fall when you're not moving as fast.

thanks, all. i think walks will probably be the way to go, and scoping out if they keep the track clear at the local HS, or if there's a park like map says

As map said, any local trails will be good if the sidewalks are gonna be icy.

You should be able to pick up an almost new pair of trail shoes off Vinted fairly cheaply (look for grippy ones like Inov8 Talons)

I've been running regularly for a decade plus now. Usually at least 4 times a week, 2 miles each time, either on a treadmill or outside depending on the weather. The last year or so I've been developing this knee pain. I know there's conflicting ideas about whether running is really bad for your knees but in my case I definitely feel it after I'm done. For an hour or so afterwards I feel it whenever going up or down stairs, this pain behind my right kneecap particularly. Now it's starting to show up at other times too, there's not really any rhyme or reason to it but it's to the point where I'm aware of it and it's leading me to mistrust my body....is there something I should be doing? Certain strength training exercises perhaps? Or is this just part of being (nearly) 40?

I see a lot of runners in my area wearing knee support/brace thingies - have you tried something like that?

I can run short distances while I'm on my walk but between my right hip and my left knee, I'm a little nervous to get back into it regularly

knee pain can be a challenge to treat but it sounds to me like you aren't shit out of luck or anything. a pt appointment is a good start. if there is another form of cardio you enjoy that you can mix up the runs with that's always a good idea. longer walks are totally legit. stairs/bike/rowing indoors. if you aren't doing any strength training, squats and lunges are a good idea and overall good for knee strength.

do u track how many miles you have on your shoes? you should do that for sure

really? My saucony shoes are ancient, I just realized they're beyond their lifespan

I'm weary of going more than a week without running because that's when I start to lose my endurance...but stripping back to 2-3x a week and mixing other things in is probably a good idea.

I don't do squats or lunges. been meaning to for a while...maybe I should start now.

shoes I think are fine. I got a new pair a few months ago because I thought maybe my knee pain was stemming from bad shoes...but it's not that

I've had knee pain that was actually the result of tight hamstrings, so maybe also work on some stretching/mobility exercises.

I would guess that a treadmill is maybe a bit easier on your knees as it has a little 'give' to it.. compared to concrete/asphalt

I am not a doctor but had similar pain a few years ago and PT called it patellar tendinitis iirc. I think it comes from inflammation around the kneecap. He had me massage that area several times a day, wear a brace that supports it with slight upward pressure while working out, and exercises to strengthen my hips (he p much has me do those for any kind of lower body pain).

Bottom line, it was very fixable. Doesn’t sound like you are overdoing it with running volume. So I wouldn’t freak out about it but I would take action.

yeah so i track miles in shoes, don't go over 400 miles in a pair. i also never run more than 4x a week.

and i would start stretching if i were you. i don't stretch as much as i should nor do i lift or really strength train at all, again, which i should do

Strength training, as mentioned above, is excellent and yoga can really provide both strength and flexibility in one package. I’ve been doing Bikram the past 6 weeks or so and love it.

any strength or mobility exercises y'all would recommend? preferably something I could do at home. was thinking about trying to do 20-30 air squats a day, idk if that'll help my knees but it's probably good for other reasons

a pair of 10 lb dumbells is a good starter investment... then you go on youtube and look for dumbell exercises of which there are thousands

I have a single 25 lb dumbell which is good for squats but it mostly sits on the floor, watching me

Squats and lunges and the single-leg versions of both in particular. And lateral lunges or anything that opens your hips. And things where you get up on your tiptoes. And rotate your ankles.

But be careful as you begin to mix these into your routine. They don’t feel as impactful as running so it’s easy to forget how much they might fatigue you. Adjust your running volume accordingly, then work back up to your original volume.

i like these

https://www.nytimes.com/2024/07/11/well/move/workout-warm-up-exercise.html

Did a half marathon the other week, 1:42:57, a PB. Felt pretty good the whole way round, especially the second half - except for the 300m uphill all the way to the finish line. I don't have a gps watch so i can't really set my pace but I roughly did negative splits, on average. I don't have a heart rate monitor either so I don't know how much harder I could have pushed myself - tbh I'd rather enjoy it (sort of!) than really kill myself with max effort all the way round.

Sounds like a great approach and not wearing a watch/monitor a good decision.

that's a great marathon time! nice.