Latest posts by RunShonaRun

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Beginner really struggling to run

Posted: 26/10/2016 at 20:31

I started running 4 years ago, but didn't lose any weight. I then got out of the habit till this year. This year I started by losing weight using MyFitnessPal to track everything I eat and count the calories in. I don't follow any particular diet, I just aim to keep the calories I eat under the daily target. 

Having lost weight, I then started running again and was very quickly running better (faster) than I ever did 4 years ago. I'm sure it's the weight loss that helped with this. The running does help with weight loss, but only in that it lets me have the occasional treat that I would not be able to have within my calorie count otherwise. And having those treats means I am more able to actually stick to the calorie target each day. 

I make large batches of soup (12-14 portions, but that's for me and my husband) and freeze them in individual tubs. I also have some nice bread sliced into chunks in the freezer. So it's very easy to put a tub of soup, a chunk of bread, a bottle of water and some fruit into a lunch bag for work. 

When I first started losing weight, I got home from work STARVING so I had to have quick snacks available. I found these were best to contain protein and carbs and of course they would have to be included in the calorie count. Some examples are: 2 oatcakes with pate (I would weigh the pate), 2 boiled eggs a slices of ham (boil the eggs at the weekend and leave in the fridge), individual pack of mini breadsticks with humous, cooked chicken with olives. 

I aim for about 300 calories (or less) for breakfast, 400 for lunch, 600 for tea, 200 for snacks and that leaves 100-200 over to make one of those meals larger and give a total of 1600-1700. Having those general aims meant I could have a snack or plan lunch and know whether it was 'okay' or not. 

Now, I find I don't need the snack on getting home from work. Often some olives, but no more than that. The feeling of being so starving on getting home only really lasted a week or two. It's just about planning ahead to get through that time. 

Planning in general is really important. I order the shopping online for the week ahead so I know what I'm eating for evening meals each day and I can calculate the calories in advance. I can then more easily add in the other meals. 

As for the running, as others have said, try parkrun. Just try to run a little more of it every week. Most people can't run for 5 minutes without stopping, so if you can do that you're starting from a great position. Use a timer on your phone and run 5 minutes of parkrun and then walk 2 minutes, run 5, walk 2 etc. Or if thats too much, start with run 5 walk 5 and gradually reduce the walking over the weeks. 

Any views on 'maximum heart rate'?

Posted: 17/09/2016 at 11:55

It's a wrist based one, and I do struggle to believe it can be all that accurate, but I've checked it at rest and it does seem to be very accurate. Can't swear that it remains as accurate when I'm running of course. 

I've never paid any attention to heart rate before, but part of my logic was that maybe I feel like I'm at maximum effort but I'm not? I only run 5k, am overweight (but losing) and until 6 months ago I wasn't really doing much exercise, so I suppose I don't really have a frame of reference for 'max effort'.

Having run again today, I spent 87% of the run at or above 90% of my supposed maximum. I think I might reset the ranges...

Any views on 'maximum heart rate'?

Posted: 17/09/2016 at 00:07

Following a previous post here about trying to increase my pace (but being scared of pushing it too hard) I have bought a garmin watch. I took it for its first run today, and I have lots of lovely graphs to show for it...

but the heart, at 41 (nearly 42), my supposed 'maximum heart rate' would be 179 by the 220-age formula. But i don't really know what that means. Does it mean it's in some way unsafe to go over it? It certainly isn't my maximum heart rate. 72% of the 5k I ran today, I spent at 160 or over ie at 90% or more of my 'maximum heart rate'. The maximum recorded was 190, so again, a good bit higher than the theoretical 'maximum'. 

So, my question is, is this 220-age formula just to work out what your maximum might be if you don't know? Or does it actually mean something? Is it dangerous to go over it? Or is it nonsense and my maximum is just whatever my maximum heart rate actually is when I'm running? And I should calculate the % ranges based on my actual highest heart rate?

A final question...I bought the watch largely because I thought i was perhaps being a bit lazy and not pushing myself hard enough. If my HR is in that 90%+ of 'maximum HR' zone for most of my run, does that mean I shouldnt be pushing myself any harder (till it comes down)?

Encouraging new runner

Posted: 08/09/2016 at 21:18

Another vote for Parkrun. 

How do you pace yourself?

Posted: 05/09/2016 at 00:25

Thanks for all the advice. Think I'm going to get one of these garmin thingummies..just need to decide which one.

A parkrun pacer sounds like a great idea. We definitely don't have them at the parkrun I do though, and there's only one other parkrun nearby and I don't think they do either (although I'll check). I've a good idea of what pace I need to aim at for now though, so the garmin should help with that.


How do you pace yourself?

Posted: 03/09/2016 at 21:52

Hhmmm one of those watchy things looks tempting. Will they all buzz at you (or whatever it is they do) to tell you to speed up?

Supernoodle - yes, it was after today's parkrun that I was thinking that I really probably could put a bit more effort in to be honest. It's too easy to plod along at the back. I do run it with my 8 year old, but I know from him running with his dad that it's not him holding me back!

How do you pace yourself?

Posted: 03/09/2016 at 13:07

I (accidentally) ran my first km under 6 minutes (which is far too fast for me at present!) recently and then had to walk by the time I got to my 3rd km. Essentially I need to run at somewhere between 6.5 and 7 minutes per km. What I'm trying to work out, is how do I know that I'm running at that pace? At the moment I only know in retrospect (ie at the end of each km) what pace I ran it at. I feel like I need something to give me a nudge if I start slowing down.

And I sweat buckets and go beetroot in the face no matter what pace I run, so that's really not a concern!

How do you pace yourself?

Posted: 03/09/2016 at 12:47

I started running 4 years ago, but then got out of the habit for the last 2-3 years. I've been running again since April this year. I'm currently running 5k 2-3 times a week and swimming once or twice as well. My PB for 5k is just under 33 minutes, but I range from that to around 36 minutes. I'm a little more than 2 stone overweight, but that's 2 stone less than I was at the start of the year. 

I'm am gradually, on average, getting faster, but after Parkrun this morning I'm thinking  I need to push myself a bit harder. I'm pretty sure I could run faster, but I don't quite know how to do it without pushing too hard and having to walk halfway.

I use Endomondo on my phone and have it set to tell me what time each km took. Is there some way to set it to a 'goal' speed so it tells me to speed up if I'm going below that?  Or how else do people pace themselves to specific speeds? I've seen training plans for longer distances that say things like "run at 10k pace" or whatever, so how do people know what pace they are running at, at the time?

Or would I be better doing intervals? Thing is, it's not so much I need to develop the ability to get faster (don't get me wrong, I also want to do that, but it's a longer term aim), more that I think I probably could already do it, if I just knew how fast to go. 

Painful shins

Posted: 31/08/2016 at 12:29

I'm having the same experience of sticking to it better than before. I've run in the past, but not paid attention to what I was eating, and I didn't loses any weight. This time I've lost weight and my running is getting faster as a result, which in turn makes it easier to stick at the running. I've also watched the food, but not really exercised and that just makes the food so hard to stick to, because without the exercise I get bored eating within my calorie alowance all the time, whereas with some running I get to have ice cream, wine and cheese!

Painful shins

Posted: 31/08/2016 at 11:21

There's something called Shin Splints. Never had it, so I don't know anything about it but if you google it or search on this site, you'll get loads of stuff which will hopefully be helpful. I expect it's worth trying to leave it an extra day between runs and see if it makes a difference, or slow down your runs. 

If you're trying to lose weight, it has to be mainly from controlling food intake. Exercise helps, but only helps, it's controlling the food that's most important. You can (well I certainly can!) always eat enough to eat back the calories you've run off, but if you're watching what you eat, the running can allow you some extra treats. I've lost 2 stone this year using My Fitness Pal, which is an app where you enter what you've eaten and work out calorie content. It's pretty tedious, although it gets easier as you use it more because you have the stuff you regularly eat entered in it, and you also get to know what sort of portions you can get away with. I also use Endomondo to track my runs, and this links into My Fitness Pal and enters the calories I've run off, so I can then have some ice cream or whatever on those days (I do try not to eat all of the calories it says I've burnt off). 

Runnig with a group can be really helpful in terms of motivation and also pacing yourself. Running so you can talk to someone stops you going too fast. I've never managed to get to a regular group, but I have started going to Parkrun which is similar. 

1 to 10 of 154

Discussions started by RunShonaRun

Any views on 'maximum heart rate'?

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How do you pace yourself?

Think I could run faster, but scared of overdoing it.  
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How accurately are Parkruns measured?

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Shoes - anyone wear Nike Lunarglide?

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Sore foot again

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(Suitable for an overweight wimp) 
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'barefoot' style shoes

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1 to 15 of 18 threads