The Running/Keeping Fit Thread

[Big-Red-Ed]

Thanks I'll try those. I try and run barefoot (with vibrams on) now and again to reinforce a neutral front foot strike. It's definetely better on the joints. I am also experimenting now with a digital metronome to up my cadence. It's good to continually evaluate how you do things through reading and talking to other runners. Freshens things up a bit.

[Rowan]

Born to run is a great read, given it out a few times as presents. I tried the whole minimal running because of it but it's not for me - although i'm glad it gave me a go. Also made me get rid of my watch for a lot of training runs and just listen to what my body was telling me.

Scott Jurek has written quite a few good books - Eat and Run being one of them, but for American enthusiasm (which i know isn't everyones taste) i don't think you can beat Dean Kanazas for a good running read. Ultramarathon man is pretty inspirational even if you're not going for those distances it's just awesome to see what the human body can achieve! Also Run! and 50/50 are both good.

Agree on Born to Run. It's a great read and While I didn't get on with minimalist trainers I did change my technique to midfoot striking after reading it.

Funnily enough I was reading an interview with one of the blokes who provided the science behind minimalist running recently and he said he regrets his throwaway method of describing it and had he considered the impact that his words would have then he would have highlighted that minimalist shoes are only a small feature and rather than trainers focus should be on form (particularly the lean and core) then strength then a ****load of other things... Then barefoot/ minimalist shoes.

[Roboklopp]

Aye, that metcon stuff is vicious. Years of metcon doing martial arts so like just chucking weights around nowadays.

First sesh back post Ebola. Dropped the squats a bit cos was hard work- got up to 6x140K tho, so hopefully in another 2 weeks from now ill be back where I was.

Ebola.

[Subby]

Ebola gym disease... Nothing worse

[Roboklopp]

Aye. Sweaty and weak girlie man.

[Subby]

Trying a different routine for the next couple of weeks. Been doing pure dropsets, pure supersets and other routines over the last few months, so this will be different.

Scoured the internet for exercises I've not tried before and made up a few routines for different muscle groups.

*Shoulder*
Standing cable rope pull - shoulder height - rope spread wide apart pull towards your head - use double step 15kg x 8 reps
30 sec rest
20kg x 6 reps

*Chest*
Dumbell Flies
12.5kg x 8 reps
30 sec rest
15kg x 6 reps - use spotter

*Shoulder*
Single one handed rows with dumbbell
15kg x 8 reps
30 sec rest
20kg x 6 reps

*Chest*
Dumbell pull over on bench - aim for good stretch of pec 15kg x 8 reps
30 sec rest
20kg x 6 reps

*Shoulder*
Standing Upright dumbbell row - side delt 15kg dual dumbell x 8 reps
30 sec rest
20kg x 6 reps

If too hard try

12.5kg x 8 reps
30 sec rest
15kg x 6 reps

*Chest*
Chest machine
30kg x 8 reps
40kg x 6 reps

*****FINISHING ROUTINES - PUMP AS MUCH BLOOD IN AS POSSIBLE*****

*Shoulder*
Single arm side lateral raise - do alternate arms 12.5kg x 8 reps - right arm 12.5kg x 8 reps - left arm
30 sec rest
5kg x 25 reps minimum both arms same time - then on to fail - go for the pump

*Chest*
Smith Machine INCLINE benchpress - not flat bench - medium grip 35kg plus bar x 8 reps
30 sec rest
10kg plus bar x 25 reps minimum - then on to fail


....more for a maintaining routine than adding much more size.

[Roboklopp]

What about your legs dude?

[Subby]

That's just one routine for one section of my body

I've got

Arms
Legs/Glutes
Shoulder & Chest
Abs and Back

4 areas I do them once a week Leg day is usually tuesday. Today was arms day. SHoulders and Chest will be monday instead of today.

[Big-Red-Ed]

Running with the Kenyans also well worth a read. The idea of which was to find the secret bebinnd their stunning success. But as u stated previously their success is down to a combination of factors. I found it interesting that the Kenyans do wear traditionally blocky trainers but maintain a mid foot strike.

[bacon]

Rowan: 142.8km
RoadEnd: 108.9km
wiw: 55.34km
Turk: 43.33km
Saveloy: 42.6km
Carra: 41km
Bacon: 34.7km
badpiggy: 21.8km
FIERCE: 8.something km
Pablo: 5.5km

Too hot !!

[Rowan]

Rowan: 158.3km
RoadEnd: 108.9km
wiw: 55.34km
Turk: 43.33km
Saveloy: 42.6km
Carra: 41km
Bacon: 34.7km
badpiggy: 21.8km
FIERCE: 8.something km
Pablo: 5.5km

Going to need a 60k week. ****!

[Carras_Shin_Pads]

Rowan: 158.3km
RoadEnd: 108.9km
wiw: 55.34km
Carra: 53km
Turk: 43.33km
Saveloy: 42.6km
Bacon: 34.7km
badpiggy: 21.8km
FIERCE: 8.something km
Pablo: 5.5km

[wiw]

Did my 55k in the space of 9 days and I've done **** all since. Terrible Gotta try and do some this week.

[Rowan]

Rowan: 169.9km
RoadEnd: 108.9km
wiw: 55.34km
Carra: 53km
Turk: 43.33km
Saveloy: 42.6km
Bacon: 34.7km
badpiggy: 21.8km
FIERCE: 8.something km
Pablo: 5.5km

[Subby]

Went out mountain biking on Sunday and wrecked my knee. It's to the side of the kneecap and on my left leg. Fookin sore when I go to bend my knee It's like when you straighten your finder and it locks..you can feel the tendon locking the finger and it'll eventually bend again. Same thing with my knee, feels like the tendon is locked and when I bend it then the tendon over stretches and causes pain. Anyone else had knee issues?

Supposed to be leg day today but no way am I risking hurting myself more by squatting.