[Closed] Running...

You're obviously just awesome. Enjoy your awesomeness and try it barefoot.

Thanks DD, that was my initial thought also. 😆

Of course any kind of exercise will benefit you doing other exercises to some extent. Why wouldn't it?

5k once a week, might as well not bother 😉

Being serious though, even one run a week and you'll improve a bit each week. 22 mins for 5k is no laughing matter - means you'd probably manage a sub 45 10k easily enough with a bit of training - which is a respectable time. So, put in an extra run here and there and stick your name down for a 10k race - you might enjoy it.

I guess all the cycling probably helps with stamina but some ****y exercise and training guru will be along to do the science bit soon enough.

EDIT: Or some know-all to belittle your achievement.

I know that to some extent fitness in one area will assist in another, I was more curious about muscles really. If my legs are stronger from cycling does it follow that I would run faster ?

I would run faster

No, there's no explanation for that other than sheer awesomeness 🙂

If my legs are stronger from cycling does it follow that I would run faster ?

Just build up slowly. Legs take a proper pounding when running that they won't be use to from cycling. Things like tendinitis can easily crop up when you start running if you have strong leg muscles from cycling. Can have issues caused by muscle imbalance too.

No more than 5% increase a week seems to be a general rule of thumb, though make sure you listen to any aches and pains.

When I've had a long time off running with injury, I find I really have to hold back when running. Fitness due to cycling would allow for a lot more but it's a quick way to pick up another injury.

As for barefoot running, get a good book on it. You need to go very slowly if you are giving that a try. Most seem to recommend a month just doing walks around the house, then a month building up walking outside, then a month trail walking, then even more time on short runs... you get the idea.

Hope this didn't sound all doom and gloom, but I love my running and not being able to run due to injury totally sucks. Hope you get on ok.

Oh just remembered I read an article a while back from Chris Carmichael about Lance training for the marathon and the issues of cyclists transitioning to running. Might be able to google it.

What I really love about running is that you stick your trainers on and the minute you walk out the door, you're there.

Remember, when feeling especially enthusiastic, and running from home, remember you always have to do the distance back as well 🙂

You have to have a good poo first though Mr D, surely? So that's 15 mins straight away.

Rich JJ... sorry but you're not that awesome. I hate running, avoid it like the plague... but to piss my lil bro off I ran a 22 min 5k at my second attempt. You see... I am that awesome. HTH

If it's raining heavily, sometimes I'll just do it on the run.

EDIT: Some people just have a problem with self-awareness and modesty.

I just felt there was a gap in the market since that Surf guy left here.

Do you want to know about my car? My wife? My succesful business? My impovrished private school upbringing?

I've recently taken up running again and it's pretty much essential for me to boost my bike fitness. The better I am at running, the fitter I am on a bike.

To the OP : 22 minutes for 5k is very respectable. Maybe if you can stretch to doing this distance two or three times a week and aim for 8k+ at least once a week then you'll really notice an increase in fitness.

If it's bragging rights, then my fastest time for 5k (actually, 5.2k) is 19 minutes and 23 seconds.

I might be able to do 5k in.. just under 24m I reckon.

I've just googled the WR times for 5k and 10k respectively... 😯

Post 'em up then... I've got a few mins spare later...

1st 4 runs - you are just getting used to it, not fitter.

I've just googled the WR times for 5k and 10k respectively...

Scary ain't they?

Google Mo Farrah's 2011 Prefontaine Classic run this year to smash the British and Euro records. 🙂

Blimey...clearly Kenenisa Bekele has had more than his fair share of Shredded Wheat.

WR for 10K: 26:17.53 Kenenisa Bekele (ETH) Brussels August 26, 2005

WR for 5K: 12:37.35 Kenenisa Bekele (ETH) Hengelo May 31, 2004

And Mo Farah's time for 10K is an only slightly less astonishing 26:46.57

Running is about adaptation in the early stages I reckon. Things stretching, things tightening up, getting used to the impact and the repetitive motion. And neurological adaptation too.

Oh...and stretch before and after your run 🙂

Crikey 😯 How people can run like that is an absolute mystery.

I want to do one sub 5 min mile and then forget about running.

I want to do one sub 5 min mile and then forget about running.

Not a chance.

Why do you say that Darcy?

Na, stretch when you are warmed up, about a mile or so into your run, start of gently, don't pretend you're Rocky. (Unless loads of people are following you through the streets).

But do somes stretches afterwards. Preferably by a busy road junction.

Why do you say that Darcy?

Just because...you haven't a chance.

Interesting... why don't I??

What gets me are these marathon runners - they can run the final 400 metres of a marathon quicker than most mortal people could if they just tried to keep up with them for that 400 metres.

BTW - I have no idea what my best 5k time is but I have done 4 (quite hilly) miles in just under 30 minutes when I was fit and training for a half marathon. how does that compare?

Interesting... why don't I??

We could go on all day, I'm just saying I know you can't. Why, do you think you can?

7.30 miles m_f...not bad at all.

It's doing 13 of 'em that got me 🙂

Because I'm not that far off it... I've done very little running training and as a warm up for my weights today did 800m at a pace that'd beat it. Add to that I'm carrying a bit of balast.

Most of all though... because I like a challenge 🙂

Well, you keep that pace up for another 800m and you're there. But...you won't.

Thanks for the words of support Darcy... you're a legend.

It's doing 13 of 'em that got me

Go The Southern Yeti!

What gets me are these marathon runners - they can run the final 400 metres of a marathon quicker than most mortal people could if they just tried to keep up with them for that 400 metres

Mo Farah did the final 400 of his record 10k in 55 seconds.

I've started at a local athletics club and we often do fast sets of around 400-800m efforts. It's a great way to get faster.

I've been running a weekly 5.5 miles (was 4miles for a year) for the last 2 years and am not improving! I know I need to go on more runs, I think at least twice a week to see some improvement. Prob is, I dont have the time, lunchtimes are taken up with footy/squash or running, eves are footy or cycle.
22mins is very good for 5k, although I would have thought over 10km that average would drop. Better than I can do I'm sure.
I'm about 46 mins for 5.5miles (best is 44mins). With a few stops for a breather I'm able to keep it up for 13miles before biking and kayaking on endurance events though.
I hate running 🙂

How do you join an athletics club? I mean, you just turn up and say hey I like running? Do you have to declare interest in particular events?

I've been running a weekly 5.5 miles (was 4miles for a year) for the last 2 years and am not improving!

You don't need more runs, you need to stop doing junk miles and start working your body. Intervals, speed work.. mix it up!

Most clubs focus on middle distance runs and usually have groups going out for different distances/speeds. Most towns have them but if you want to do other events you may have to travel to where the good coaches are.

I joined with the specific reason to get faster over 10k, I do distance work on my own and use club sessions to do speed work on the track.

molgrips, yes I know. It just proves to me, that regular once a week runs arent going to improve your running, just maintain your current fitness. I've been thinking about dropping 1 lunchtime squash for a 2nd run.. maybe..

Just do the interval insted of your long session.

Although, interval sessions can be done in 15 mins - surely you can fit that in?

I run 10k usually 2 or 3 times a week. I hope it is beneficial to cycling as I find running much less of a faff and so only bother with my bike at the weekends usually but bank my hopes on the running work I have done inbetween.

My 10k time now though almost never changes so I think I definitely need to start running shorter, faster circuits and mixing it up a bit to try and rectify this. I have definitely plateau'd and my body has obviously just got used to running one particular distance at one particular pace.

You need to mix up your routes a bit you. Your body can be frightfully stubborn if it gets used to a route. Also, throw some hills in. Nothing upped my speed more than hill stuff.

So then DD.. as you seem to be the expert... how would one go about getting their optimal mile time?

Same as you OP but up to 10K/6 miles and now dreaded shin splints - make sure you avoid this!

TSY- I'm about to go home now but can post up something to help with that tomorrow if you want.

Cheers... I'm going to do this... or die trying.

So then DD.. as you seem to be the expert...

Nope, no expert here. Never professed to be one.

how would one go about getting their optimal mile time?

I wouldn't know, not being a mile-man...more of a 10k/half-m guy myself. I wish you the best of luck...you'll need it. 🙂

I think I'll jsut do it like I did it before then... but faster 🙂

I still don't get why you think it's unachievable.

TSY heres a few tips
http://www.runnersworld.co.uk/racing/the-7-key-ingredients-of-mile-training/60.html
http://www.runningplanet.com/training/mile-1500-meter-training.html

Also if your close you probably just need to fine tune you're training, ask on forums like Runnersworld.com and Fetcheveryone.com

You need to give time for your joints and tendons to strengthen. Although your muscles quickley adapt, your joints take more time. Good running shoes correctly fitted (by far the majority of people have a neutral foot),warming up and warming down will all help to reduce injury. Gentle stretching only for warm up, then gentle running. Then do your run and the same to warm down.

hill reps and burpees.

apparently you should not run slowly to warm up as you actually experience more impact damage doing this than when running at normal pace. This can lead to the shin splints.

You should stretch a bit before the run to stretch out your muscles. I am lazy and my stretching normally consists on kneeling on my haunches, which stretches my quads and also the sides of my calves as the tops of my feet are flat on the ground.

If I don't do that I get some pain round my knees and at the outsides of my calves.

See "The Stark reality of stretching" by Jonathon Stark.

There have been zillions of posts on this in the past - have a search.

I run 5km every morning , 5 times a week to go work and 3.5km at 1.30pm to get home .

Started about 2 months ago . time have improved from 26 minutes to my pb so far of 21.30 .

the plan was to be sub 20 before summer holiday , but cant seem to improve now . I dont really warm up before the run , only a 2km walk with the dog and no food , just a glass of water . i guess I coul run faster at a different time of the day after eating .

Yeti, here's some rep sets to help with your mile challenge.

1600 meters = 4 laps = 5 min = <75 sec per lap this is your target race pace.
Do a timed mile to find your current race pace and work out what the lap time is. Then ever 4/6 weeks you should be able to take a second or 2 off per 400m in the sets.

[u]Speed Sets[/u]
[list][*]5 x 400 meters - 90 sec rest – a little over race pace[/*]
[*]500, 400, 300, 200, 100 – 60sec rest, 30sec between 200 & 100 - At race pace, getting quicker as reps get shorter.[/*]
[*]8 x 200 meters – faster than race pace – 2 min recovery (swap this to 5 x 300 after a few months with 4/5 min recovery, same pace)[/*]
[*]3 x 1000 meters – 1 min rest – just under race pace[/*][/list]

Start with 1 of these sets a week for the first 4 weeks, at the most only ever do 2 of these sets a week. Have a rest day after a rep day.

(Make sure you warm up well before these sets)

Mix in with 5k runs, steady pace <30min (start at 3k if you can’t do the 5). If you can do the 5 already increase this distance slowly as you feel like it. Do about 2 of these runs a week.

Good luck. 🙂

PS: I'm not an expert. (though some of this came from one)

Ok, a mile in under 5 mins.

Walk to the top of a big hill, run down it. Done

@tsy

Running a mile in under 5 minutes is something you would need to train specifically for. As Molgrips says you will need to do specific, fast interval work. General milage for conditioning would be useful but your focus should be on shorter slightly higher speed runs.
You need to be regualrly running 5-6 miles averaging under 6 min milling as a rule of thumb and then a couple of times a week running much shorter intervals, on grass would be my choice and concentrate on improving your times and reducing your rest during these sessions.

I think the schedule above is fine but it depends on what you are doing for a mile now more than what you want to achieve, if your current best time is greater than 5 min 10-15 then I think the schedule will be unachievable personaly. Estimate your pace on what you can run a mile in now.

What is your fastest mile to date?

Thanks for the advice guys.

I'm not really a runner, but including a min of slow warm up I recently ran a mile in 6m 03s. So, I figure that I could do a 5m 30secs now. With some dedicated training, like actually running on a regular basis... 5 min will be tough.. but achievable??

So then DD.. as you seem to be the expert... how would one go about getting their optimal mile time?

Find a mile slightly downhill, on a day with a good tailwind?

Seriously, runner forums seem quite obsessed with PBs and good races to train for to set them in. I guess there are slightly fewer variables than cycling (TTs are close maybe) so it's the definitive measure of progress.

IMHO, 5Km times can't just be doubled to give 10K times - I can go a fair bit faster (minutes) over 5 just because mentally I know I haven't got another 5 to do afterward 🙂

With a lot of effort and some good luck avoiding injury (and assuming age is on your side) then no reason why its not achievable.

Ignore DD its being so cheerful that keeps him going.

IMHO, 5Km times can't just be doubled to give 10K times - I can go a fair bit faster (minutes) over 5 just because mentally I know I haven't got another 5 to do afterward

There is a general calculation (Frank Howill I think if you google it) which I recall is pretty accurate.

It's Frank Ho[b]r[/b]will [url= http://www.brianmac.co.uk/frankhorwill.htm ]Clicky[/url]

Well... I'll be sure to let everyone know if I achieve it!

First things first I think I need to put in some slower longer distances... get joints / ligaments etc used to running a bit. Otherwise I'll be heading straight for an injury on something that I'm doing for a bit of fun.

I'm 32 so I think I need to do this within the year.

The good news is time is on your side, no real drop off in performance for years yet and with training your performance will continue to improve for a long time.
Bad news is it will take you quite a while from a 6 mintute mile to a sub 5.

Sooner you get started the better!!!

Sweeeet!

I start on Monday, or even Sunday...

Want to set a good mile time in the swimming pool too...

you'll have to practise the pace if you want to run a 5min/mile.

if you go and run 6minute miles, you'll get more comfortable running 6min miles.

try running at 5min pace, even if only for a minute or 2.

a friend of mine wants to run a 4hr marathon, which is 9min/mile pace. but he runs at 8mins/mile, he's got to learn to run more slowly or he'll ruin himself in the first hour.

Thanks for the link, I don't need to bother doing a marathon now 🙂

My fastest (and one and only) mile is 5.45 😉 And I nearly fainted afterwards 😆

Well... I'll be sure to let everyone know if I achieve it!

You never know, it could be a whole thread by itself.

Target #1 Beat Darcy.

Target #1 Beat Darcy.

I'd be setting my sights a bit higher than that...even for a start.

Small steps then long strides.

I think I am going to have to go and time myself over a mile, this is a great little challenge.

I currently run 5.5k in around 25 minutes 3 or 4 times a week, some times I really try and run fast and do it in 24m 50s, other days I take it really slow and do it in 25m 10s. A proper speed challenge is what I need.

As for swimming a mile, that would probably take me a few days

As for swimming a mile, that would probably take me a few days

Me too 🙁

World's shittest swimmer.

I think I am going to have to go and time myself over a mile

None of these dodgy "car measured" miles or even wrist GPS. 4 laps of a standard track 😉

What is the swimming equivalent of running a mile in 5 minutes? I think I am going to try and do this.