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I have recently discovered that it's easier to run faster than slower.
As long as your lungs can take it.
insightful...
Over how far?
3.6 miles 🙂
Is that the actual run or the warm up?
I find it easier to run quick(for me) & med quick intervals than that slow ploddy jogging that so many people do.That just knocks the hell out of my joints.....
"Fast" is a relative term.
So? how long?
My hilly 6k loop is about 22 minutes, less if I'm really pegging it.
surfer - Member
"Fast" is a relative term.
As is "hilly".... 8)
You're right, hilly for round here. For some-one from the lakes...Undulating would be more appropriate perhaps
I find it easier to run quick(for me) & med quick intervals than that slow ploddy jogging that so many people do.That just knocks the hell out of my joints.....
That's exactly what I was going to type...
To be a bit more accurate, it seems my gait is a lot better if I run at 7.5-8 min/mile than 9+ min/mile, resulting in far less pain, discomfort and soreness.. now I just have to get used to keeping it up.
In the region of 32-33 ish mins for a loop that is between 3.6 and 3.8 miles depending on what you use to measure it. It's not mountainous, but hardly any of it's flat.
Similar distance to my regular route. 95% off road, two heftyish climbs, loads of narrow paths through woods, a few stiles and gates. Best so far is 27m19s.
3.8 miles in total I think.
I have a very complex training programme - I just try and get faster each time.
Mol - you may be running "lighter" when faster - less "plodding."
Yes, seems to be.
I am still sh*te, but I am a lot less sh*te now. If I can just keep the speed up without stopping occasionally, I think I'll graduate to "poor" 🙂
Managed to stop far less this weekend than last tho.
Molgrips, as this is the internet, I'm actually an expert in this field.
Years of scientific research has proven that if you increase your training run speed (on shorter distances) even further beyond the time required for your event, you will breeze through the event distance at the desired speed.
'grips, are you doing much intervals?
molgrips - try shortening your stride but keeping the same pace (mph). This should ease the pounding that your legs get and could possibly result in a better running technique.
BTW, this:
[i]I am still sh*te, but I am a lot less sh*te now.[/i]
shut up with this nonsense, 30 minutes for that sort of distance is better than most people can do, you'll get faster with practice.
I've got one interval session a week, and one steady session. Intervals are (so far) either 4x1m and 4x30s or 4x5m.
I suppose I do need to upgrade my self description - I used to be an utter shambling mess, but now I feel much more like a runner. It's great - something I've been wanting to be able to do for years.
IMO, running with hills IS interval running.
True - it's also hard on the joints I find. Although I try to run slower up hills by taking shorter strides, to even out the effort.
Is there a technique for running downhill? I try to run as fast as possible so as not to waste all my potential energy. It avoids slamming my heel into the ground, but I seem to be at more risk of a twist or strain of something.
[i]but now I feel much more like a runner. It's great[/i]
It's sounds daft but thinking about your shape and form when you run, (being neat and tidy, equal strides, good arms, all that) makes you faster.
running is very cool
[i]Is there a technique for running downhill? [/i]
mine is flinging my arms about and shrieking like a girl, does nothing for my speed but it's a lot of fun...
running downhill - run loose. i.e. go fast, without expending energy trying to slow down. Just balance it with being safe.
Unless you're interval training, you should be pacing yourself by putting in the same effort on both up and down hill.
without expending energy trying to slow down
You have to put in some though, otherwise you end up going far too fast and falling over...
you won't fall over, feels like you might, but you won't, just let your legs go.
I do.. but there are limits! Gravity alone would keep me going to 30mph and above if I let it.
You have to put in some though, otherwise you end up going far too fast and falling over...
That'll be the "Just balance it with being safe" part 🙂
I have a very complex training programme
Naturally 😉
I just try and get faster each time.
I just try and survive each time....
Mol - let gravity do most of the work downhill but keep a very careful eye on where you tread and use small "scuttling" strides if you feel you are going too fast.
Done some pretty major offroad runs/races with some fairly nasty downhills (rocky scree, rooty woodland, etc) and never twisted an ankle.
Nick - lol at girl comment!
While I am procrastinating on going out the door (I am currently wearing running kit), when running down hill imagine you are running on a barrel like in a cartoon.....sounds stupid, but works for me.
Yes of course - but my point is you have to decelerate yourself when going downhill.
The question is, how do you put your feet down when doing this? Heel first, or do you continue with whatever strike you use on the flats?
I worry you are over thinking things as usual Mr Grips.
Mol - heel first, dramatically reduce your stride, wave arms about for no reason.
The best tip I was ever given for running downhill is to lean forwards slightly. It's counter-intuitive and as a consequence is bloody scary at first; but it does mean you can go a lot faster.
Mol - heel first, dramatically reduce your stride
That's what I do now, but it's hard on the joints and sends shockwaves through my body so I can hear the pounding.
Jamie - thinking about what I am doing has resulted in huge gains in comfort and efficiency, so I'll continue to do so cheers 🙂
Although, steep off-road descents like in that video I find really easy and enjoyable...
Quick short steps work for me on descents..