Running Thread - Join our Strava Club!

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Macca19

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Jan 14, 2001
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Albertr0n
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After some advice on hip pain and how to handle it. I've started running only 3 months ago and am up to some decent regular distances of 10-15km with a view of doing a half marathon mid year, but i've started to experience some pretty debilitating hip pain. I feel i'm stretching pretty well pre-run but maybe my post run warm down/stretching could improve.

Has anyone else experienced it and how do you handle it?
 

owen87

Brownlow Medallist
Apr 23, 2016
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After some advice on hip pain and how to handle it. I've started running only 3 months ago and am up to some decent regular distances of 10-15km with a view of doing a half marathon mid year, but i've started to experience some pretty debilitating hip pain. I feel i'm stretching pretty well pre-run but maybe my post run warm down/stretching could improve.

Has anyone else experienced it and how do you handle it?

I haven't had hip issues personally (lower leg is where I seem to injure first), but if you don't have a history of running (e.g. playing football type stuff) then that's a pretty short ramp-up time to be covering a decent amount of time on your feet. 15km is something in the vicinity of 15,000 steps, that's a shitload of reps!

If you're running mostly on concrete, try getting on to some gravel or grass more often. If you're running on cambered roads, then try to switch which side the camber is on so you're not always over-working one side of the hip. Decent shoes go a long way as well, as does spending a little time on running mechanics, particularly cadence if you're a little on the low side (there's heaps of articles on Google about this, but IMO anything under ~ 160 is low unless you're really tall).

Long-term I'd spend some time doing exercises for the hip girdle and lower leg, I'm a big fan of this girls stuff and her YouTube content is enough to get you started, running is a pretty intensive load through the lower leg / knee / hip so most people will at some point experience issues somewhere along that chain.

 

Willo_

Trust the Process
Apr 27, 2010
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Hey guys, I am after some advice for buying a new pair of runners. I am running over 10kms most runs and I am aiming to run a marathon by the end of the year. I don't mind how expensive they are as I have a voucher to the running company. I have heard good things about the Nike Alphafly Next%?
What shoe would you currently recommend?

Thanks!
I mean owen87 has given some fantastic advice here...

But all I'd say is if you have a voucher for the running company go see them.... They'll test you, analyse your gait and get you to try on and test shoes that will work for you... Literally the best resource especially if you have a voucher there anyway
 

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wadistance

Norm Smith Medallist
Sep 17, 2011
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I've got the Alphas.
For racing in straight lines or with minimal tight turns, fantastic. Anything under 10k won't give you much payoff, they come into their own when you've got a fast pace going or the last 5-10k's of a marathon.
I'd go the VF but I've spent my yearly allocation on running shoes already

It’s March!


Sent from my iPhone using Tapatalk
 

wadistance

Norm Smith Medallist
Sep 17, 2011
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Hey guys, I am after some advice for buying a new pair of runners. I am running over 10kms most runs and I am aiming to run a marathon by the end of the year. I don't mind how expensive they are as I have a voucher to the running company. I have heard good things about the Nike Alphafly Next%?
What shoe would you currently recommend?

Thanks!

Honestly - the running company staff are the best trained shoe specialists in the country. I’d ask them and trust them.


Sent from my iPhone using Tapatalk
 

Willo_

Trust the Process
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I'm a massive sucker for shoes by colour....
And also a fan of the NB 1080... v12 just coming out making me go ooooofff and starting to justify spending money haha

Screenshot_20220320-102930_Instagram.png
 

Alberto_Magnifico

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Aug 9, 2021
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After some advice on hip pain and how to handle it. I've started running only 3 months ago and am up to some decent regular distances of 10-15km with a view of doing a half marathon mid year, but i've started to experience some pretty debilitating hip pain. I feel i'm stretching pretty well pre-run but maybe my post run warm down/stretching could improve.

Has anyone else experienced it and how do you handle it?
Not hip pain specifically but I sometimes carry a bit of tightness in the upper butt/lower back if I don't stretch enough, I find a hard foam roller (I used a solid PVC pipe wrapped in a towel) is priceless, lots of stretching on the roller and rotating body weight self massage (side to to, holding pressure points etc) is amazing for recovery and maintenance.
The next best thing is a sports massage.
 

stmookeyj

Brownlow Medallist
Oct 9, 2002
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Wang was looking like a major success story 15km in, then the groin pain returned and that was that. Still with a Comrades entry lodged (looks like there may be some luck for those waiting for the 2nd window of entry for those not entered in 2020 to nab a spot, still over 4000 of the 15000 remain for 2020 entrants) and Canberra in just over a week it's back into it. Could have gone to a 50km in Cairns to give me an extra hour to run the Q-Time but decided in my wisdom to make a week long trip of it knowing the conditions and the course save for the 8 extra kms that I won't have to run this year.
 

La Dispute

La Dispute
Jul 14, 2005
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Any tips on increasing PB over a 6km? Feel like I’ve been tracking really for a month or so but it’s been diminishing returns for a couple of weeks.

24.09
24.38
24.11
24.33
23.39

24.14
24.08
22.54 (PB)
24.56
23.45

The times are good, I want to going under 4m ks though. Went at 4.01 on the day I hit my PB.

Is it worth scaling back and going 80% on alternate days?

Also feel I’ve had some success judging my speed the first half and if I’m on track to get to a PB I really start grinding, otherwise I can just dial down and cruise and not worry too much about the time.
 

owen87

Brownlow Medallist
Apr 23, 2016
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Any tips on increasing PB over a 6km? Feel like I’ve been tracking really for a month or so but it’s been diminishing returns for a couple of weeks.

24.09
24.38
24.11
24.33
23.39

24.14
24.08
22.54 (PB)
24.56
23.45

The times are good, I want to going under 4m ks though. Went at 4.01 on the day I hit my PB.

Is it worth scaling back and going 80% on alternate days?

Also feel I’ve had some success judging my speed the first half and if I’m on track to get to a PB I really start grinding, otherwise I can just dial down and cruise and not worry too much about the time.

Without knowing your background or current level of training (I assume running 4:01 pace you've got a pretty good background in sport though) check out the below - it's from r/running but I've lost the original post. Might give you some ideas for how you want to structure your running week.

 

Willo_

Trust the Process
Apr 27, 2010
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I have a really random question.. but why 6k for a pb and not 5?
(I am assuming it is a location based reason like you are in Ballarat and you are just doing the lake, but genuinely curious)
 

Alberto_Magnifico

All Australian
Aug 9, 2021
856
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Any tips on increasing PB over a 6km? Feel like I’ve been tracking really for a month or so but it’s been diminishing returns for a couple of weeks.

24.09
24.38
24.11
24.33
23.39

24.14
24.08
22.54 (PB)
24.56
23.45

The times are good, I want to going under 4m ks though. Went at 4.01 on the day I hit my PB.

Is it worth scaling back and going 80% on alternate days?

Also feel I’ve had some success judging my speed the first half and if I’m on track to get to a PB I really start grinding, otherwise I can just dial down and cruise and not worry too much about the time.
Are you doing longer runs too, like at least 1 x 10km+ per week? If not then that's where I would start.
 

Purrfect Pussies

Premiership Player
Mar 28, 2008
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Anyone keen to get serious, improve their running l can't speak highly enough about getting an online coach. The support, guidance, motivation and accountability they provide is worth every cent.
 

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La Dispute

La Dispute
Jul 14, 2005
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Without knowing your background or current level of training (I assume running 4:01 pace you've got a pretty good background in sport though) check out the below - it's from r/running but I've lost the original post. Might give you some ideas for how you want to structure your running week.


Cheers :thumbsu:

I'd want to figure out a rough structure for myself, but similar to those kind of daily patterns suggested in that doc. I have one rest day on Tuesday, but want to configure a plan where I'm fitting in some easier runs and also 1-2 low km, high intensity runs. Longer runs I find meditative and can manage pretty comfortably.
I have a really random question.. but why 6k for a pb and not 5?
(I am assuming it is a location based reason like you are in Ballarat and you are just doing the lake, but genuinely curious)
2x laps of my estate is exactly 6km. Not ideal in terms of tracking 5km time trial, but I'm not interested in doing park runs or anything like that. I mainly want to increase Strava times etc and have a bit of health competition with mates.
Are you doing longer runs too, like at least 1 x 10km+ per week? If not then that's where I would start.
Generally do a 12km run on Saturday and a Sunday and increase this from time to time to 15-20 km.
 

Alberto_Magnifico

All Australian
Aug 9, 2021
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Recommend me some new shoes!
I usually rotate a couple different Skechers GoRuns (I'm a bit obsessed with them) and an am looking for something new to try.
I prefer lighter weight style (<250gr in a 10.5), minimal heel drop, neutral shoe, jam your arch support, don't mind feeling the road a little through the sole
Nothing crazy here, 3 x 12-20km temp runs per week, no races or gravel.
 

owen87

Brownlow Medallist
Apr 23, 2016
21,084
26,989
AFL Club
Essendon
Recommend me some new shoes!
I usually rotate a couple different Skechers GoRuns (I'm a bit obsessed with them) and an am looking for something new to try.
I prefer lighter weight style (<250gr in a 10.5), minimal heel drop, neutral shoe, jam your arch support, don't mind feeling the road a little through the sole
Nothing crazy here, 3 x 12-20km temp runs per week, no races or gravel.

Check out r/runningshoegeeks for all the shoe options you never knew you needed.

<insert endorphin speed recommendation here> If you’ve not already tried them
 

Alberto_Magnifico

All Australian
Aug 9, 2021
856
1,352
AFL Club
Essendon
Check out r/runningshoegeeks for all the shoe options you never knew you needed.

<insert endorphin speed recommendation here> If you’ve not already tried them
I will definitely check them out next time I'm in a store.

FYI for anyone into New Balance shoes their eBay official store is having a decent sale with 30-40% and over discounts.

I took a punt and ordered some fresh foam tempos for $80 delivered based on a few reviews, at the price it's worth a crack to add into the rotation, I can always return them if they suck real hard
 

GPW1

Premium Platinum
Mar 16, 2006
2,024
3,415
Melbourne
AFL Club
Carlton
Anyone keen to get serious, improve their running l can't speak highly enough about getting an online coach. The support, guidance, motivation and accountability they provide is worth every cent.
What would be the rough cost for a coach? I've often thought about it, but never seriously enough to actually investigate.
 

MinerBoy

Brownlow Medallist
Jan 9, 2007
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What would be the rough cost for a coach? I've often thought about it, but never seriously enough to actually investigate.

I reckon between $80-$120 per month depending on who you go to.

I know people coached by Run2PB (Purrfect Pussies), Run Strong and Brad Crocker.... basically all the team from Inside Running or the coaches from their stables.

Dion at Evolve is another option.




But there's plenty out there.
 

Willo_

Trust the Process
Apr 27, 2010
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I reckon between $80-$120 per month depending on who you go to.

I know people coached by Run2PB (Purrfect Pussies), Run Strong and Brad Crocker.... basically all the team from Inside Running or the coaches from their stables.

Dion at Evolve is another option.




But there's plenty out there.
is also just worth sussing out local options that may be available, when i was hunting round i found a local bloke (at the time) here in Geelong who did running programs, it probably isn't the level of the top guys or big players in the game (like the IRP gents) but I am really happy, get a weekly plan emailed to me, adjusts if need depending on how i am travelling, working towards races etc... and i have improved in leaps and bounds the 2 years i have had him.
As much as anything it is fantastic for your accountability and also just not having to think.. you have you program to just key into the watch and away you go.

Obviously also I am just an everyday plodder so don't need anything drastic
 

Willo_

Trust the Process
Apr 27, 2010
34,160
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Random question, and I know i can just read reviews online... but anyone got Alphaflys AND Vapor... and can give feedback on how they compare?
I ask here because i prefer honest feedback or being able to ask questions rather than a generic review..

mostly worried about stability and how they compare obviously with my tempo %
 

La Dispute

La Dispute
Jul 14, 2005
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Completed my first marathon (distance-wise) on Saturday, but didn't double check the Strava app and have it recorded as 41.95km :moustache:

Not huge pace or anything, 5.13kms, just happy to clock the kms.

Felt pretty good a lot of the way. Was cruising up to 25-30 then hit the wall a bit. Hips, quads and shins were aching most of the last 10km but my energy levels were actually really good. If not for some extreme soreness I reckon I could have gone on another 10km.

Paying for it today though.
 

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