FabSwingers.com forum: improving my running

By (user no longer on site) OP
over a year ago

Any tips on training for runs and or getting faster?

ATM I run as fast as I am able for 1km then drop to a comfortable speed for the remainder of the run, until the last few minutes when I run to the fastest my legs will go (but usually only manage 200m or so at this speed). I intended for the first 1km to keep increasing until I can do the whole run at this speed. This is something I've come up with myself and don't know if its a load of crap!! Lol

I am very slow and only using the treadmill till the weather improves.

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By (user no longer on site)
over a year ago

Aim for the distance you want to run, and keep running that distance to build stamina. The pace will naturally increase with the stamina

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By *ust_for_laughsCouple
over a year ago

Hinckley

"Any tips on training for runs and or getting faster?

I am very slow and only using the treadmill till the weather improves."

Look at interval training, far better for you in terms of stamina building and cardio workout (what you're doing at the moment is massive strain, virtual stop, massive strain, which really isn't good)

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By *edangel_2013Woman
over a year ago

southend

Interval or HIIT training is better than just running full pelt.

30 seconds sprint for 30 seconds slow for 10 minutes is what I do midway through a 5k run. And midway through and at the end of a 10k.

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By (user no longer on site)
over a year ago

"Interval or HIIT training is better than just running full pelt.

30 seconds sprint for 30 seconds slow for 10 minutes is what I do midway through a 5k run. And midway through and at the end of a 10k. "

Agreed

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By *icky999Man
over a year ago

warrington

What your doin is fine but a bit of interval training will help with your speed. Try longer slower runs and shorter faster runs this will help with your goal

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By (user no longer on site) OP
over a year ago

"What your doin is fine but a bit of interval training will help with your speed. Try longer slower runs and shorter faster runs this will help with your goal

Doing 10km at a slow pace but want to increase to a less slow pace lmao

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By (user no longer on site)
over a year ago

Have a google at couch to 10k programs, Mrs N is doing one at the moment from never running in her life to quite enjoying.

Check out runners websites for technique tips and stuff to make your running more efficient. This will help you to go longer and faster.

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By *issHottieBottieWoman
over a year ago

Kent

Have you looked at the couch to 5k or 10k podcasts? They'll help with pace by increasing your runs slowly. It's normally a run/jog or run/fast walk with the runs getting steadily longer and the walks shorter till you can run the whole distance over a period of weeks.

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By *oo hotCouple
over a year ago

North West

"What your doin is fine but a bit of interval training will help with your speed. Try longer slower runs and shorter faster runs this will help with your goal

Doing 10km at a slow pace but want to increase to a less slow pace lmao"

You are looking to build pace on a 10Km run?....

First off, well done for being able to run 10km which is 6 miles in old money

I used to do a bit of this and I would say that the best way of improving is through stepping up - depending on how long you have to prepare yourself for the final 10k run.

Start with a 5Km run and run at a good pace and time yourself. Aim to knock a minute off the time over the following week to ten days and then add another couple of Kms. Do the same again and just keep building up. Every now and then intersperse the shorter runs with a 10K run but at a steady pace.

Think.... further or faster every time you go and you will soon get better.

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By (user no longer on site) OP
over a year ago

"Have you looked at the couch to 5k or 10k podcasts? They'll help with pace by increasing your runs slowly. It's normally a run/jog or run/fast walk with the runs getting steadily longer and the walks shorter till you can run the whole distance over a period of weeks. "

Used to struggle to run the whole thing but I think I've got it now....(still days were I knackered!!) Takes me about 1hr 15 mins to do 10km. Id love to get this to under an hour and no stopping at all. Doesn't sound much but its knocking 1.5 mins of each km

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By (user no longer on site)
over a year ago

Check out cloudrunner trainers, my barber runs marathons and swears by them. He reduced his personal best time by 15 mins after his first run. Just a thought.

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By *edangel_2013Woman
over a year ago

southend

Bupa also do free training programmes from 5k to marathons. I used their 13 week programme to prepare for my half marathon. Found it really helpful.

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By (user no longer on site)
over a year ago

Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster

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By (user no longer on site) OP
over a year ago

"Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster "

Done this already, not joined a club though. Tbh I'm too embarrassed at my poor performance

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By *oo hotCouple
over a year ago

North West

"Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster

Done this already, not joined a club though. Tbh I'm too embarrassed at my poor performance"

one hour 15 mins is not bad for 10K

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By *orthLincsIronCouple
over a year ago

Scunthorpe

Google Fartlek training, if you already have a good base running fitness then this will be ideal for you

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By (user no longer on site) OP
over a year ago

"Google Fartlek training, if you already have a good base running fitness then this will be ideal for you

That the Swedish speed development isn't it. Unfortunately I don't have a good base running fitness, but I have considered trying this. Will it be too hard with me being crap?

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By (user no longer on site) OP
over a year ago

"Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster

Done this already, not joined a club though. Tbh I'm too embarrassed at my poor performance

one hour 15 mins is not bad for 10K"

Probably near 1hr 20 mins actually

. Everyone I know does it in about 40 mins

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By *oxesMan
over a year ago

Southend, Essex

Start learning how to run slow steady pace builds stamina especially on 1/2 hour steady pace exercise however you should tapper your training to have some not as long runs so you are not as slow. Usually 10 200m rubs with walk back recovery is good speed work for long distance runners.

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By *orthLincsIronCouple
over a year ago

Scunthorpe

"Google Fartlek training, if you already have a good base running fitness then this will be ideal for you

That the Swedish speed development isn't it. Unfortunately I don't have a good base running fitness, but I have considered trying this. Will it be too hard with me being crap?

Sure you're not crap, at least you are doing some form of exercise. The good thing about Fartlek is that you can tailor it to suit your current fitness, and as your fitness improves then your training plan can change with it

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By *oo hotCouple
over a year ago

North West

"Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster

Done this already, not joined a club though. Tbh I'm too embarrassed at my poor performance

one hour 15 mins is not bad for 10K

Probably near 1hr 20 mins actually

. Everyone I know does it in about 40 mins

uhmmmmm - 10K in 40 minutes? that is a consistent running speed of around 9.5mph. These are the speeds of very, very fit runners / athletes.

Are you just winding us all up here?

There is no chance of you getting to those kinds of speeds without being wiry thin and in peak condition.

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By *illwill69uMan
over a year ago

moston

"Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster

Done this already, not joined a club though. Tbh I'm too embarrassed at my poor performance

one hour 15 mins is not bad for 10K

Probably near 1hr 20 mins actually

. Everyone I know does it in about 40 mins

uhmmmmm - 10K in 40 minutes? that is a consistent running speed of around 9.5mph. These are the speeds of very, very fit runners / athletes.

Are you just winding us all up here?

There is no chance of you getting to those kinds of speeds without being wiry thin and in peak condition."

I used to run cross country my time for a standard 6 mile race (thats about 10,000 mtrs) was round the 30 min mark and my best ever finish was 6th...

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By (user no longer on site)
over a year ago

"Google Fartlek training, if you already have a good base running fitness then this will be ideal for you

That the Swedish speed development isn't it. Unfortunately I don't have a good base running fitness, but I have considered trying this. Will it be too hard with me being crap?

The easy way to look at Fartlek when out doors is use lamp posts for the intervals ? Start off even one gap fast two slow ? If this is to easy go 1:1 or 2 at speed one at rest ?

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By *ikeC81Man
over a year ago

harrow

I am doing 5kms at the moment (1 a week) with 2.5km and 5.6km on bike twice a week

When I first done 5km it was in 35mins.....after about a month I shaved it down to 28mins but that was just improving fitness and muscles.

I am due for a 5km tommorow been a while since last done 1 (before xmas) so I am aiming for 30mins and I will be happy with that.

I will agree it's all about practice and improving pace

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By *ikeC81Man
over a year ago

harrow

Also I set the pace on the treadmill (so it helps)

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By (user no longer on site)
over a year ago

Don't be ashamed about joining a running club...there are a LOT of people at different levels throughout.

Also, considered joining parkrun? Excellent free 5km run every Saturday morning, all timed runs as well so you can see how you are prpgressing.

I have done several runs. My first 10k was a bit over an hour...a month later I done another 10k in 40 mins. Just getting out on the road 3 times a week consistently and not thinking about how far I was running helped!

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By (user no longer on site)
over a year ago

Most training plans are pretty similar. Assuming that you can run 10km non sto, make your long (10km) run a slower paced easyier run. Make your other runs shorter and a mixture of tempo, hills and intervals and your speed will increase

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By (user no longer on site) OP
over a year ago

"Don't be ashamed about joining a running club...there are a LOT of people at different levels throughout.

Also, considered joining parkrun? Excellent free 5km run every Saturday morning, all timed runs as well so you can see how you are prpgressing.

Yeah I do parkrun

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By (user no longer on site) OP
over a year ago

"Most training plans are pretty similar. Assuming that you can run 10km non sto, make your long (10km) run a slower paced easyier run. Make your other runs shorter and a mixture of tempo, hills and intervals and your speed will increase"

Good tip cheers

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By *ittle_brat_evie!!Woman
over a year ago

evesham

"Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster

Done this already, not joined a club though. Tbh I'm too embarrassed at my poor performance"

Don't be. I'm uber slow but have been running with my local club almost a year now. They are very welcoming and supportive. I even won an award from them at Christmas

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By (user no longer on site) OP
over a year ago

"Join a running club, do club speedwork sessions.

Hookup with people same speed as you, or slightly faster

Done this already, not joined a club though. Tbh I'm too embarrassed at my poor performance

one hour 15 mins is not bad for 10K

Probably near 1hr 20 mins actually

. Everyone I know does it in about 40 mins

uhmmmmm - 10K in 40 minutes? that is a consistent running speed of around 9.5mph. These are the speeds of very, very fit runners / athletes.

Are you just winding us all up here?

There is no chance of you getting to those kinds of speeds without being wiry thin and in peak condition."

I wish I was winding you up!! Look below one guy said 30 mins!! One guy I know off here did 5km in 17 mins, I was there and saw it

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By (user no longer on site)
over a year ago

Go out for a run in this wind, run with the wind for a bit (a distance you feel co for table with), then turn round and run home. It is an evil kill or cure, as it is killing me cycling in it.

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By *edangel_2013Woman
over a year ago

southend

The fastest guy at our parkrun does 5k in under 20 minutes.

I run 10k in about an hour now.

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By (user no longer on site) OP
over a year ago

"The fastest guy at our parkrun does 5k in under 20 minutes.

I run 10k in about an hour now. "

Ours is usually 16/17 mins

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By (user no longer on site) OP
over a year ago

"Go out for a run in this wind, run with the wind for a bit (a distance you feel co for table with), then turn round and run home. It is an evil kill or cure, as it is killing me cycling in it."

Errrmmmm no

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By (user no longer on site)
over a year ago

Try growing some... You'll get places faster then xxx

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By *Ryan-Man
over a year ago

In Your Bush

Strapping a stick to my head and dangling a Mars bar off of it, works for me.

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By *icketysplitsWoman
over a year ago

Way over Yonder, that's where I'm bound

"Strapping a stick to my head and dangling a Mars bar off of it, works for me. "

Is the kipper behind you on the stick?

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By *Ryan-Man
over a year ago

In Your Bush

"Strapping a stick to my head and dangling a Mars bar off of it, works for me.

Is the kipper behind you on the stick?"

Who would take a kipper running Lickety? That's just daft.

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By *ikey0071Man
over a year ago

glasgow

Just run... give yourself one day off per week get your lungs working you don't have to run that far 3-4 miles keep it steady....do this for six weeks then try intervals 10 mins light jog warm up then 1 minute fast relaxed then 1 minute easy.... do 1 session a week until you feel comfortable the do two....I have ran sub 30mins for 10km. The secret is staying injury free!!

Hope you don't lose your curves xx

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By *illwill69uMan
over a year ago

moston

OP if you really want to improve your times go buy yourself some old combats, a good pair of boots, some 58 pat skeleton webbing and a pair of heavy (5 to 10 lb) hand weights.

Train daily in the combats and boots wearing the webbing and carrying the weights in your hands...

Gradually add sand to the pouches of the webbing without reducing the speed or length of your training runs...

Once a week go for a best effort run in vest, shorts and trainers you will be amazed at how easy it is to run in trainers and how much faster you are!

Try it it works!

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By (user no longer on site) OP
over a year ago

"OP if you really want to improve your times go buy yourself some old combats, a good pair of boots, some 58 pat skeleton webbing and a pair of heavy (5 to 10 lb) hand weights.

Train daily in the combats and boots wearing the webbing and carrying the weights in your hands...

Gradually add sand to the pouches of the webbing without reducing the speed or length of your training runs...

Once a week go for a best effort run in vest, shorts and trainers you will be amazed at how easy it is to run in trainers and how much faster you are!

Try it it works!

Great advice but think I'd better learn to run first lol. Once I get half decent I'll try something like this....not the combat etc, I'm too girlie for that but heavy stuff

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By (user no longer on site)
over a year ago

"OP if you really want to improve your times go buy yourself some old combats, a good pair of boots, some 58 pat skeleton webbing and a pair of heavy (5 to 10 lb) hand weights.

Train daily in the combats and boots wearing the webbing and carrying the weights in your hands...

Gradually add sand to the pouches of the webbing without reducing the speed or length of your training runs...

Once a week go for a best effort run in vest, shorts and trainers you will be amazed at how easy it is to run in trainers and how much faster you are!

Try it it works!

Great advice but think I'd better learn to run first lol. Once I get half decent I'll try something like this....not the combat etc, I'm too girlie for that but heavy stuff

OP if you Google novice or beginner 10km training plans you'll see they are all fairly similar and bear no similarity to the last 2 suggestions on this thread. There's a good reason for that

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By *quirrelMan
over a year ago

East Manchester

"Interval or HIIT training is better than just running full pelt.

30 seconds sprint for 30 seconds slow for 10 minutes is what I do midway through a 5k run. And midway through and at the end of a 10k. "

Agree with this, but I use lampposts, normal warm up jog for 10 min to loosen up srint flat out from one post to the next then normal jogging until the next then sprint again.

You can increase the number of posts you sprint from/to as you get fitter.

Google Fartlek training. it's a Swedish system of training we did in the army

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By (user no longer on site) OP
over a year ago

"Just run... give yourself one day off per week get your lungs working you don't have to run that far 3-4 miles keep it steady....do this for six weeks then try intervals 10 mins light jog warm up then 1 minute fast relaxed then 1 minute easy.... do 1 session a week until you feel comfortable the do two....I have ran sub 30mins for 10km. The secret is staying injury free!!

Hope you don't lose your curves xx

No chance of that unfortunately.... Even my daughter is 6.7 stone with huge boobs and bum!! Its a gene thing

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By (user no longer on site) OP
over a year ago

"Interval or HIIT training is better than just running full pelt.

30 seconds sprint for 30 seconds slow for 10 minutes is what I do midway through a 5k run. And midway through and at the end of a 10k.

Agree with this, but I use lampposts, normal warm up jog for 10 min to loosen up srint flat out from one post to the next then normal jogging until the next then sprint again.

You can increase the number of posts you sprint from/to as you get fitter.

Google Fartlek training. it's a Swedish system of training we did in the army"

I'm only doing the gym ATM, I'm a fair weather runner lol. But the guy on here that does 10km in 38mins, 5km in 17 has given me some good tips which is quite similar to this. Thanks

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By (user no longer on site)
over a year ago

That guys times are pretty good. Has anyone mention hill work ? It's essential to build your ability to cope with being tired. That's the only thing that separates a fast runner from a medium runner . Trust me, get out and do some runs in the park . You use different muscles when you run on the ground. Is there a running club near you ? They always have sections for new and improving runners . And love having new people along . Keep it up !

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By (user no longer on site) OP
over a year ago

"That guys times are pretty good. Has anyone mention hill work ? It's essential to build your ability to cope with being tired. That's the only thing that separates a fast runner from a medium runner . Trust me, get out and do some runs in the park . You use different muscles when you run on the ground. Is there a running club near you ? They always have sections for new and improving runners . And love having new people along . Keep it up ! "

It was outside until October, will probably start again in march. Hoping to use the time on the treadmill to see clear progression. I believe its a lot harder to maintain the same speed on a treadmill than outside, so I'm hoping when I get back outside I might be flying haha. All this talk is making me wanna do parkrun this weekend. But I'm worried if the cold effects me and I can't do it, it'll knock my confidence

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By (user no longer on site)
over a year ago

I'd 100% say do it . The standard is so varied you'll find someone to tag onto. Just go round at steady pace for the experience. Have you done one before ? I think you may find you'll have a bit of a shock coming off the treadmill. I might be wrong but I think it fair to mention it

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By (user no longer on site) OP
over a year ago

"I'd 100% say do it . The standard is so varied you'll find someone to tag onto. Just go round at steady pace for the experience. Have you done one before ? I think you may find you'll have a bit of a shock coming off the treadmill. I might be wrong but I think it fair to mention it "

Yeah right through the summer

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By (user no longer on site)
over a year ago

Then go for it ! But as I say, just do it steady. You'll be race rusty and it'll feel odd. Don't get sucked into a quick group . Nothing worse that realising you've overcooked it in the first five mins . By the way i've done ten years distance running at club level so i'm speaking from bitter experience. Heh

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By *illwill69uMan
over a year ago

moston

"OP if you really want to improve your times go buy yourself some old combats, a good pair of boots, some 58 pat skeleton webbing and a pair of heavy (5 to 10 lb) hand weights.

Train daily in the combats and boots wearing the webbing and carrying the weights in your hands...

Gradually add sand to the pouches of the webbing without reducing the speed or length of your training runs...

Once a week go for a best effort run in vest, shorts and trainers you will be amazed at how easy it is to run in trainers and how much faster you are!

Try it it works!

Great advice but think I'd better learn to run first lol. Once I get half decent I'll try something like this....not the combat etc, I'm too girlie for that but heavy stuff

The reason for running in combats is because they are heavy and baggy. The weight is spread over all your body but your movement and ability to sweat is not restricted. If you really dont want to use them you can always use a shell suit...

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By (user no longer on site) OP
over a year ago

"Then go for it ! But as I say, just do it steady. You'll be race rusty and it'll feel odd. Don't get sucked into a quick group . Nothing worse that realising you've overcooked it in the first five mins . By the way i've done ten years distance running at club level so i'm speaking from bitter experience. Heh "

Groups?!? What are they, I'm normally on my own with somebody carrying a marker flag!! Lol I jest but only slightly. Once I came 5th from the bottom, best was 122 from the bottom

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By (user no longer on site)
over a year ago

Please don't do that ! Unless you're training to be a soldier ! Adding weight will place abnormal load on your joints and probably cause you to run with an adjusted gait which can lead to all sorts of issues. Plus you want to develop leg speed and lightness on your feet. To increase load and push yourself. Use hills. You don't hear of any road runners training while dressed up like action man

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By (user no longer on site)
over a year ago

Ok, if you can't find a group to latch onto. Just pick someone in the distance and work out if you can keep them in sight.

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By (user no longer on site)
over a year ago

Time to go to Specsavers I misread it as "improving my rimming"

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By (user no longer on site)
over a year ago

Every saturday morning. . 100s of people take part in the local Park Rim ! Now THAT is something to train for !

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By (user no longer on site)
over a year ago

"Please don't do that ! Unless you're training to be a soldier ! Adding weight will place abnormal load on your joints and probably cause you to run with an adjusted gait which can lead to all sorts of issues. Plus you want to develop leg speed and lightness on your feet. To increase load and push yourself. Use hills. You don't hear of any road runners training while dressed up like action man

I'd echo that. It's ridiculous advice in the context of improving 10km speed

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By (user no longer on site) OP
over a year ago

"Every saturday morning. . 100s of people take part in the local Park Rim ! Now THAT is something to train for ! "

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By *quirrelMan
over a year ago

East Manchester

Totally agree with this advice, the army doesn't run in boots anymore as they found out that running in the new combat boots were causing damage to joints, they changed their system of fitness training to late morning just before lunch so bodies are more awake and muscle and ligaments surrounding joints had time to firm up from their relaxed state. Training shoes were issued from the early 90s. Only time I wore boots for exercise was when we were on rough ground running up the hills on the tracked vehicles training ground in catterick.

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By (user no longer on site)
over a year ago

Find something that fits your routine, it's easier to make it work.

I hate treadmills (although I do reluctantly sometimes use one) because I get bored and can hit the sidetrack and come off!!

So I prefer canal path running, find a partner to go with for safety and motivation.

Mike

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By *ittle_brat_evie!!Woman
over a year ago

evesham

[Removed by poster at 15/01/15 17:35:29]

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By *ittle_brat_evie!!Woman
over a year ago

evesham

Groups?!? What are they, I'm normally on my own with somebody carrying a marker flag!! Lol I jest but only slightly. Once I came 5th from the bottom, best was 122 from the bottom

Im always last and always on my own but I don't care. Doing my 39th parkrun on Saturday

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By (user no longer on site) OP
over a year ago

Groups?!? What are they, I'm normally on my own with somebody carrying a marker flag!! Lol I jest but only slightly. Once I came 5th from the bottom, best was 122 from the bottom

Im always last and always on my own but I don't care. Doing my 39th parkrun on Saturday

Well done. I always wanna be the best and give up if I'm not

I know I'll never be the best at running so your comment has truly inspired me. Wish we were closer we could run at the back together lol xxx

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By (user no longer on site)
over a year ago

Enjoy the park rim tomorrow SCB !

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By *ittle_brat_evie!!Woman
over a year ago

evesham

Groups?!? What are they, I'm normally on my own with somebody carrying a marker flag!! Lol I jest but only slightly. Once I came 5th from the bottom, best was 122 from the bottom

Im always last and always on my own but I don't care. Doing my 39th parkrun on Saturday

Well done. I always wanna be the best and give up if I'm not

I know I'll never be the best at running so your comment has truly inspired me. Wish we were closer we could run at the back together lol xxx"

After my 50th run (I want to do them all at Worcester) I'm up for some parkrun tourism!

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By (user no longer on site)
over a year ago

Any running you folks do will cause me a tinge of envy ! I'm on a very slow, tedious program of strengthening exercises and only 10 mins easy jogging 3 times a week. Probably late spring until i'm back in proper training . . ARSE !

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By (user no longer on site) OP
over a year ago

"Enjoy the park rim tomorrow SCB ! "

Well I've never ran in the cold and tbh I'm a little scared, so I'm still tucked up in bed and will be going to the gym instead. What a wuss!!! Lol xx

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By *ittle_brat_evie!!Woman
over a year ago

evesham

"Enjoy the park rim tomorrow SCB !

Well I've never ran in the cold and tbh I'm a little scared, so I'm still tucked up in bed and will be going to the gym instead. What a wuss!!! Lol xx"

You should have gone!! Got my best time in weeks today (not a pb though

) think the freezing cold weather made me run quicker lol

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By *appyguy17Man
over a year ago

walthamstow

Never done a park run....but i run with people 3 times a week.....

So when you have to meet people...you turn up in any weather

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By (user no longer on site)
over a year ago

Totally. Running buds are priceless

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