The Runner's Thread

[Jtown]

Why would you come into a runners thread just to be a condescending dick?

You're right, i do come across that way but that wasn't my intention. Sorry for that.

What if someone enjoys running more than other exercises and are therefore more likely to stick to a good running routine than any other workout routine? Is that a good enough reason for you?

There are a lot of things to evaluate. 1. is running looked upon as a fitness protocol or is it a hobby?

If its a hobby , yeah go for it. But in terms of a fitness protocol it is looked down upon.

 

[RayP]

I run because I enjoy it, and it's my favorite way to burn calories. My goals aren't muscle mass, and I don't like to exercise indoors. So I love to just get outside for an hour or two, go for a nice run, and stretch outside as well when I'm done. If you want to look down upon me because of that, then so be it, I don't give a damn.

 

[Jtown]

I run because I enjoy it, and it's my favorite way to burn calories. My goals aren't muscle mass, and I don't like to exercise indoors. So I love to just get outside for an hour or two, go for a nice run, and stretch outside as well when I'm done. If you want to look down upon me because of that, then so be it, I don't give a damn.

I don't look down at you at all. I would never do that. ANd though i may have come across that way that was never my intention. My intention was just to point out that running from my experience has caused more harm than good in the human body.

 

[Jtown]

One of the many reasons why i am opposed to running as a means to get fit is simply because how inefficient it is and how dangerous it can be.

People who i have trained that love running fall into 1 of 2 categories. 1, they are not gym folk and love the freedom of just running outside and getting a workout. 2 those who are looking for improved body composition and figure running is means to that goal.

So let me just address these two facets real quick. For the first group of people i encounter they usually have a poor understanding of what it takes to be a runner for the long term. Running is fun it releases a ton of endorphin and can be equated to orgasm in terms of feeling good. However you have to put a ton of time in the gym and at home in order to be a runner. You have to strength train , stretch, and do a ton of soft tissue manipulation in order to prevent injuries. I estimate for a person who runs for 21 miles a week you need to put in 3 hours a week at the gym and 1-2 hours at home soft rolling, myofascial release, trigger point release, stretching, icing, etc etc. I have never met any recreational runner that does all these thing in order to prevent injury. THe injury rates for runners are higher than all other recreational actives.

http://www.thestrengthandconditioningblog.com/2014/05/why-strength-training-is-important-for.html

This link here estimates that 82 percent of all runners experience a significant injury of some type . THis right here is why i am opposed to running.

2. For those looking for improved an improved body composition, running is probably going to be one of the most inefficient ways to get to your goal. Running is highly dependant on glycogen. Running elicits very little use of adipose tissue to fuel the athlete. Instead you are running on the glycogen you have consumed. once gylcogen is in the blood stream that will be used as your body's primary energy source instead of adipose tissue. If you are looking for improved body composition this is not what you want.

 

[RayP]

I'll agree with you that most runners, or really just most people who stay fit, do not stretch, foam roll, or cross train as much as they should.

Me personally, I try to do 2 days of cross training a week, run 4 times, I foam roll as much as 2-3 hours a week, and take 2 90 minute power yoga classes a week. Then I try to do one upper body day at the gym per week that hits the major upper body muscles, with mostly body weight type of exercises. It goes a long way to keeping me healthy for running.

I should/could ice my ankles and knees a bit more, but my days are so busy that that isn't always practical.

 

[Jtown]

I'll agree with you that most runners, or really just most people who stay fit, do not stretch, foam roll, or cross train as much as they should.

Me personally, I try to do 2 days of cross training a week, run 4 times, I foam roll as much as 2-3 hours a week, and take 2 90 minute power yoga classes a week. Then I try to do one upper body day at the gym per week that hits the major upper body muscles, with mostly body weight type of exercises. It goes a long way to keeping me healthy for running.

I should/could ice my ankles and knees a bit more, but my days are so busy that that isn't always practical.

I would consider you the 1 percent . 2 days of cross training plus 4 runs a week is very ambitious . I would post your routine down plus all the extra stuff you do to keep healthy for the other runners here so they know what they have to do.

 

[The Imp]

I've been doing a fair bit of swimming, biking and running since September.

I was pretty astonished when I finally got my Garmin watch to synch with the computer - my working heart rate while running is 160-170. I top out at about 185 or so.

It's slightly disappointing to me, because I really don't run all that fast, but it goes to Jtown's point about glycogen/adipose energy use. At that kind of heart rate, now way the body burns fat.

Having said that, I have no issues going 1 ½-2 hours at that that pace. Maybe my max heart rate is actually higher than 185?

 

[Samuel Culper III]

I have never been a runner, but my career requires a good amount of running now. I've built my way up to 10 miles and, at that point, it's kind of cruise control so I'm sure I could go longer; I just get to the point where I'm ready to head back home and shower eventually, as I find running to be deathly boring. Speed is the bigger issue. We use a 1.5 mile run as a benchmark and mine is right around 9 minutes now. It's been a pain in the butt getting it that low, as I'm not a natural runner and don't have a good build for running. Any one have advice on continuing to trim time off that number?

I'm 5'9 ~180lbs without much body fat, but I have very thick quads from hockey and years in the squat rack, and a reasonably big upper body from lots of weight training. I feel like running anything better than an 8:40 for my 1.5 is going to be virtually impossible with my build. I also swim for my job now, 200m and 500m and I don't have a great build for swimming either, but my breaststroke has gotten pretty darn good.

 

[RayP]

I would consider you the 1 percent . 2 days of cross training plus 4 runs a week is very ambitious . I would post your routine down plus all the extra stuff you do to keep healthy for the other runners here so they know what they have to do.

This is generally what I do, but it's never really set in stone, but it usually looks something like this...


Monday - AM run, afternoon swim
Tuesday - yoga
Wednesday - AM core workout, evening run
Thursday - yoga
Friday - AM upper body workout, late afternoon run
Saturday - long run
Sunday - rest


Then when I have free time at work I foam roll, and every night before bed I use a yoga strap to stretch my hammys, quads, adductors, and IT bands for 15-20 minutes.

 

[RayP]

http://www.runnersworld.com/injury-...irst-time-marathoners-dont-suffer-knee-damage

 

[hockey diva]

My pace is such that I jog more than run. I enjoy it. I can turn my brain off, the music on and just go. I also do two Pilates classes a week. I know I need to add some upper body work.

I'm just trying to keep my heart in good shape and maybe keep my weight steady.

 

[waffledave]

It's been 5 months almost exactly since I started running and I am truly happy with my progress and how much I've grown to love the sport.

I started off barely able to keep running for 30 seconds, would be completely winded after and had a RHR of over 100 bpm. My first run, January 11th, was a nightmare, lots of short running intervals.

I have run over 8km without stopping. I can run 5k easily without being out of breath. Today, I achieved my personal best of 5k in 26m31s and I know I can do better. My RHR is under 60 bpm now.

All this in 5 months, imagine what I can do in a year?

 

[DCDM]

It's been 5 months almost exactly since I started running and I am truly happy with my progress and how much I've grown to love the sport.

I started off barely able to keep running for 30 seconds, would be completely winded after and had a RHR of over 100 bpm. My first run, January 11th, was a nightmare, lots of short running intervals.

I have run over 8km without stopping. I can run 5k easily without being out of breath. Today, I achieved my personal best of 5k in 26m31s and I know I can do better. My RHR is under 60 bpm now.

All this in 5 months, imagine what I can do in a year?

Nice work! I love running too. Do you have any end goals, such as a certain distance or running any races or anything?

 

[waffledave]

Nice work! I love running too. Do you have any end goals, such as a certain distance or running any races or anything?

I had a goal to finish a 10k by June (now) but it was a bit derailed due to an IT band injury... I actually figure I can probably run 10k now if I actually push myself to do it... For now, I'm just enjoying the running itself and I'll deal with goals after the summer is over and I'm back running indoors. There's a jogging path that runs along the water here in Montreal and I'm just running there, enjoying the weather and the scenery, without really focusing much on anything aside from planning a route I know is over 5k and around 30 minutes of running.

 

[Blues]

Has anyone ever done the beep test/shuttle run?

http://en.wikipedia.org/wiki/Multi-stage_fitness_test

Exhausting as hell, I've gotten to level 12.

I've only ever gotten to level 9. It's a killer, that's for sure

 

[RayP]

Fall marathon training starts July 1st.

I am so pumped and ready for it right now, but just gotta tread water till then.

 

[DCDM]

Gonna be signing up for my first trail races this summer. A 7k in July and a 10k in August. I've personally never run more than 8k at a time and that was like two years ago so I'm excited for a challenge.

The end goal being that one day I'll be able to run a marathon. Baby steps.

 

[RayP]

How have you guys been dealing with the heat? Wasn't below 90 for any of my 5 runs this week, and during one of those runs I ran 5 miles and forgot my water. Was literally seeing spots towards the end.

My pace is definitely being hit by it, too. Only had one run with a sub 9 minute mile pace this week, the others were all in the 9:05-9:15 per mile range.

And to think it's only going to get hotter.... going to have to figure out a way to get this **** done during the morning.

 

[Carl Carlson]

How have you guys been dealing with the heat? Wasn't below 90 for any of my 5 runs this week, and during one of those runs I ran 5 miles and forgot my water. Was literally seeing spots towards the end.

My pace is definitely being hit by it, too. Only had one run with a sub 9 minute mile pace this week, the others were all in the 9:05-9:15 per mile range.

And to think it's only going to get hotter.... going to have to figure out a way to get this **** done during the morning.

Early morning or late evening is what I would do. Running during the day with that type of heat is just punishment.

 

[RayP]

Early morning or late evening is what I would do. Running during the day with that type of heat is just punishment.

No kidding... Gotta figure out a way to adjust my schedule to allow for it. Would love to go for super early runs, at like 5:00am, but most mornings I start work at 5:30am, if not earlier.

 

[ihaveyuidonttouchme]

my god, i did something this morning that i thought i'd never do: running....
morning air smells funny
ive never been a morning guy
could this be my new thing?

 

[DCDM]

I wish it would stop pouring everyday so I can get back out there. It's been like 4 days since my last run.

 

[Chris Pronger]

my god, i did something this morning that i thought i'd never do: running....
morning air smells funny
ive never been a morning guy
could this be my new thing?

it has become my new thing 3 weeks ago. Love it, running along the river early in the morning is awesome

 

[waffledave]

New personal best! 5km in 25:11! And I still don't think this is my best, I think I can shave another minute off that.

 

[StronGeer]

Hey guys,

I've weight trained for many years but never really gave cardio much consideration, mostly because I started out far too skinny and so just wanted to get bigger. I've always been in decent cardiovascular shape though. Recently I started running for a multitude of reasons (try something new, summer cutting and went to the doctor and found out I had mild hypertension, with high blood pressure running in my family) and I have absolutely no idea what "decent" times are.

So now I'm a few months in and I just ran a 7 minute mile, my best so far. Is this decent? Terrible? Just curious about where my conditioning is relative to where it should be.

PS I'm a 22 year old male, 175 lbs, ~10% BF right now. History of asthma although it's really dormant.

Thanks!