advice from running people please

[cornish]

I've invested in a cross-trainer which i use quite a lot and works well for me. During summer holidays, xmas holidays, half-terms etc i can't go to the gym or classes due to Tiny Cornish not being at school so it's handy to have it there to jump on in the evenings when he's gone to bed. Plus, after the initial outlay it's free to use.

When i was going to the gym i was doing a bit of running - but of the paced, boingy, assisted kind you do on the treadmill. When i first stopped the gym i tried proper running. Aside from my back being able to do without the jolting i found it very hard by comparison. I dropped back to intervals and stuck with it but just at the point of getting better and starting to like it the summer holidays happened so i had six weeks of nothing. When i went back to it i lost the will to suffer and got the cross-trainer instead.

All fine and dandy until now when the cross-trainer neck has snapped (in b4 - no i'm not that fat!!!). Reebok are dragging their heels sorting a replacement. I did a bodge with jubilee clips but that's started failing now (one snapped loudly this morning) and i can't do any repair that will suggest i've tampered with it cos i won't get a replacement/refund. I'm on freecycle for any strays that need rehoming.

So, (finally) my question is. . . .i need to be doing stuff atm as it's helping keep me sane. Gym, classes etc are out of the question. The only free and accessible exercise is running again.

I'm doing 10k 3-4 times a week on the cross-trainer atm BUT that's 10 cushty, indoorsy, machine Ks so i'm far from fit. What's the least painful way to start the proper stuff again?

Distance, intervals, any 'unfit-idiots guide' will be much appreciated. Thank you
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[G]

I've been doing a bit recently, but I just got out there and saw what I could do.

Have you got proper running shoes?
I found proper running socks also helped me not getting blisters from my expensive running shoes.
Now have some hand-me-down running shoes from a house mate that moved out and can run in normal socks fine.

Can you find anyone else to go out for a run with?
Always motivates me to keep going if there's people there to see me slacking .

[Matt B]

My wife got the Paula radcliffe book - "How to Run". It takes you through everything from shoe choices through a weekly programme to build up you stamina and distances. It's worth a look.

Take care with your footwear choice. It is worth going to somewhere like Up and Running for some proper fitting advice.
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[cornish]

Thanks chaps. Current shoes are pretty good and (despite not being majorly expensive) felt the best when i was doing the trying-on thing.

I hadn't considered running with someone else actually. I'm usually 'headphones and leave me alone' when i'm exercising. It probably would help with motivation and pacing too. Machines pace it all out for you so i found that quite hard last time. There's a few mum's at school that run but they're a bit psycho-fit and i'd probably cough up an organ trying to keep up I'll ask about for any normal people that do it tho.

Book sounds good, thank you. I will have a google.
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[G]

If you've got a smart phone, you can get a good variety of apps.
Probably get some that will show you premade plans for intensity if you want to do it that way.
Also will track you with GPS so you can compare between each time - see where you were slow and fast etc.
I've got a heart rate monitor to go with such things, which makes it interesting to see exactly how hard I was trying or not.

[cornish]

I've got an ordinary non-smart phone im afraid. But i've googled now you've suggested that. . . .I should have googled before asking there's quite a lot online
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[Walloper]

Fuk running and jogging buy a push bike and get out there.

Not jolts, no knee pain or back ache. And all bikes come with built in rest capability. But keep a bit of 'spin' on the downhills for blood circulation.
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[G]

She wanted cheap/free - on that, however - if you keep an eye on your local freecycle you may well find some ok push bikes turning up.
Or ask around generally etc.
Also actually a fairly convenient way to get around along with getting exercise.

I've been cycling a fair bit to allow me to eat more cake .

[james1988]

Try running off road. It'll have a bit more padding for your knees. Start off short and then build your way up, try doing a few short runs and then a one hour long slow-medium paced run.

I find running off road a bit easier as there's more to look at other than cars. Basically running bores the shit out of me so I had to find some way of keeping it interesting.

James

[FZX-er]

Puts a smile on my face when I see a runner running by a main road, running along breathing in all the fumes from the traffic , how stupid is that.

[map]

[G]

As opposed to a car driver/bike rider who has it nicely channelled through their breathing space?

[MeatHelmet]

I started running about 6 months ago, and my best advice to you after completing 2x 5k runs, 2x 10k runs and a 10 mile run is, proper running shoes, running socks (i use nike for both as thy fit me better than anything i have tried on)

Also, start small to build up your stamina. If you want i can post up my uncle's training plan (he has completed 3 ironman events and is doing his 4th one in 3 weeks and is a personal trainer) for me, its a 6 week plan.

I was 16 stone and couldn't run up the stairs before i started.

good luck

[cornish]

Push bike is a good idea and good for getting around. I've got one but where we live now is teeny weeny and has no shed or anywhere to keep it outside. There's nowhere inside to keep it either.

I looked at all the up-in-the-air hooks etc and there's still nowhere to put it that won't result in a pedal in the face for someone So it's stored elsewhere atm, but when we move bike will be in much more use.

It's good exercise. My dad wore out a knee and almost a hip being an exercise-mentalist and he now does (stupidly-fit people) cycling cos it's better on the joints etc

G i also have to picture exercise in terms of the 'biscuits vs clothes fitting' balance. Biscuits are just more of an incentive for me than the possibility of being super-fit. It pays to be realistic imo

Off-road is a good idea, thank you James. Lots of fields and paths round here i hadn't even considered. Ta

FZX-er i'm lucky the only 'traffic' in the lanes round here in the daytime is tractors
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[cornish]

[G]

I've been using 'myfitnesspal' quite a lot for working out the biscuits allowed - it lets you very easily track what you've eaten so you get a good idea of calories in vs calories out. Also tracks exercise, but ideally (more money), you'd use something that offers a bit better accuracy.

If you do get in to it, I'd certainly consider a cheap smartphone - can get an android one with a GPS for under £50 these days as I find it's a pretty useful tool for all sorts of stuff.

[Bubbs]

[MeatHelmet]

[MeatHelmet]

[G]

[hedgehugger]

How long have you had the cross trainer?
Don't most things come with a 1 or 2 year warranty these days?

I bought a static bike, and it was getting a fair bit of use. The pedal snapped, took it back, got another. Within a couple of days the pedal snapped again (I had gone from not being able to do 1km, to 20 miles at a session), took it back and got a third, with a lot of grumbling from the shop people. We worked out you can't pedal backwards on that particular cycle, it breaks it I then came over all daft and developed RA which scuppered my bike riding plans. RA has calmed down, and after putting on more than a stone since May the bike has been dusted off and is back in use.

We also had an elliptical trainer, the big foot paddle thingy snapped, we got a replacement it snapped again!! Mr Hedgehugger is good at complaining and got a free upgraded one.

[Frost]

You run at a cadence (number of steps per minute) that you feel comfortable at. You take long strides as, well... surely that's the easiest way to run isn't it? You get knackered quickly and have to stop and feel a failure. You've tried a lower cadence but think you look stupid and as a result feel stupid. This is what everyone does.

Keep your cadence the same and reduce your stride length. It's the same as changing down a gear on a bicycle. you feel like you're keeping up a good pace but you're using less energy. As a result you can run for longer, go further and get fitter.

[cornish]

Phew! My brain hurts from reading reviews. Reebok referred it back to Argos who rang me this afternoon to offer a replacement. The one i've got is discontinued. . .maybe due to dodgy design

Hedgehugger i've had it a while but it was still covered luckily. I used up a good few calories looking for the receipt a few weeks ago tho

I've picked a new one but have to wait for delivery etc. In the meantime running is a good thing to start and better exercise than poncing about on a machine so i will be giving that plan a crack tomorrow. Thank you MeatHelmet!!! I have to do two off days a week on the weekends (no school) but other than that i can follow it.

In light of this it's absolutely hammering it down outside But i've dug out my outdoors gear so i'll be out tomorrow morning regardless.

What happens after week 5? Do you go to several 45 minute runs a week?

Bubbs, i find i have to be careful of carbs. Even with accounting for calories if the proportion of them from carbs is too high weight loss is slower for me.

G, thank you will have a read of myfitnesspal now. Well done on losing so much!

Thanks Frost, it is the pacing thing i found hard before. Treadmills do it all for you and it's hard to gauge when you're out. Hadn't thought about stride length too.
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[N cee thirty]

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lucky betch
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[cornish]

haha! Tis a burden. i was hoping for something i stood a chance of living up to, like 'bint'. I shall be a terrible conscience. . . . .which will probably suit BCF

I strongly suspect it's that naughty Mr Panrider_uk's fault
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smile and be happy. . . .it gets right on everyone's tits!