Runners

[goosehd]

Random question for you guys: What is your average SPM (Steps Per Minute)? I'm currently around 165 and trying to get up to 170. Doing high knees and other related exercises to pick up a little more speed, but wonder where you guys are at.

[Nik]

That's a pretty high cadence, my average over the last year is 154.
I hear coaches talking about having your feet land right below your body rather than in front to increase cadence.

[goosehd]

@Nik That’s what I’ve been trying to do. I’ve always been a heel striker and to date…not had an issue.

[Nik]

Current thinking seems to be that heel striking is ok. The barefoot running trend and forefoot strike trend was replaced by two things, one, high stack super shoes where it works to heel strike and two, people being more open to different running form for different bodies.

[Dmart]

@Nik But even a 965 will get you through a long distance if your at 12ish hours right?

[Dmart]

@goosehd depends on the pace but typically between 170 and 185. more steps equal to less energy/VO2 used but it’s as well personal preference and depending on your gait.

[Nik]

@Dmart After a year my 965 wouldn't do that long, but what I am currently training for is longer

[Dmart]

@Nik oh wow, that’s disappointing. I was thinking of upgrading from my 955 due to the screen. My 955 will easily do 12hours.

[Crispy Heron]

@goosehd - I ordered an Ultra 2 yesterday then read your message. I don’t have sleeve tattoos so here’s hoping….

[Nik]

@Dmart amoled screen diminishes battery life. I charge my Fenix 7x sapphire solar about once every 3 weeks or more, and thats with about ten hours of gps a week plus wearing it all day and night.

[MQR]

Weekend Run

[MQR]

Weekend Run

[goosehd]

A big thank you to all on your advice and stories over the last year. Following your advice, the past year has been spent primarily running in zone 2, and have noticed marked improvement in my overall health and conditioning. A little over 3 weeks ago, I started training for a marathon and can't believe how much better I am in my training than a year ago. I am able to run faster and farther while keeping my heart rate lower. My overall pace has went from Mid to Low 7 min/km to 5:40's min/km. More than happy with that improvement and success.

So once again, thank you! I'm a better me, because of you!!

Please keep sharing your success stories and know that it's an inspiration.

[Tago Mago]

@goosehd great to hear. I went for my first run in a year (at least) on Monday, and even though my expectations were low I thoroughly underperformed .

[goosehd]

@Tago-Mago It all start's with one foot in front of the other. My first run was much like your's and the thought of 5 km's sounded like running to the moon.

[Tago Mago]

@goosehd the most demotivating thing is remembering the conditioning and fitness I used to have. I ran a half-marathon 10 years ago and was in great shape (at least by my standards). Now 5k at 7 minutes/km feels like a triumph

[Jcaz6996]

I’m really trying to make an effort this year to try and get back into running it’s definitely a struggle what once used to be an effortless effort is now a slog, but I’m enjoying the struggle I try and do 3 runs a week . A easy run, a speed session with a warm up and warm down and a steady run .
I haven’t been very consistent with my runs up until last week so doing my best to get after it and hopefully consistency pays off with a better pace and hopefully shifting a few pounds

[goosehd]

@Jcaz6996 Good luck and keep us posted! Everyone’s post may help the next person get started.

Being 90 in the old age home with the sickest fades will be an accomplishment for the work done today

[Jcaz6996]

Just finished my Monday Run just taking it easy never look at pace just go off feeling few inclines was hoping the route was 5miles but it ended at 4.5 miles my longest run for years.

Question: for a beginner trying to get out 3 times a week what program would you recommend?

And does everyone use KM’s ? I prefer Miles would rather know what my mile pace is instead of a KM.

Roughly how long until you start to see progress?

Apart from my very first run of the year all my runs are around the same pace my quickest 7:55 when a guy raced me around the river front in a mobility scooter for 3.5 miles

And 8:10/mi - 8:30/mi on average for all my other runs .

[goosehd]

@Jcaz6996 This is where I found the plan that I'm following for the marathon and maybe you'll find something that is close to what you're looking for.

https://therunningclinic.com/runners/training-programs/programs-road/programs-road/

Edit: They seem to make it subscription only now. I think if you search for it, there is a way to get around that...