End of week 1

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I completed week 1 of my walk-run training and it wasn't too horrific. Week 1 looked like this:

Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10

 I must say, while I didn't run problem free, I definitely felt different on run 3 than on run 1. On run 1 it was very hard to ignore the discomfort in my lungs, which were objecting strongly to the whole exercise. At their worst they created a lovely burning sensation behind my rib cage, and left me gasping for air during all of my walk breaks. I didn't run with much focus other than making it to the end, which I did most ungracefully by collapsing onto the sofa. Yes, I know you're supposed to do a cool down and then a stretch, but it was run 1 and I was exhausted. Now I wondered whether my lungs were performing so diabolically because the pace I took was too fast. I don't think so. I certainly wasn't in a hurry and honestly, any slower and I'd have been walking. So I think my lungs were just getting a fright at having to work.  

So how bad is it?

I'm partway through my first week of training. I'm trying to stick to the recommended minimum of three runs a week, and am following the 10k running plan on this website. My fiance brought to my attention the fact that my running is a bit...peculiar, by which he meant I have quite a pronounced medial heel whip. I couldn't sense this myself when running so I asked if he'd come out with me again and film what I look like when running, and he obliged. For lots of people, seeing themselves on film can be uncomfortable, but especially so when you're in the early stages of learning something new.

Watching the video of myself running was really quite shocking. The heel whip is VERY pronounced, and my legs seem to have a jelly-like quality as they thrash around beneath me. A few years ago I was given a word-a-day calendar with old English words that are no longer in use. One of those words was 'shail'. If I remember correctly it meant moving as though your bones are not sitting in their sockets correctly. I laughed at the time trying to imagine such a thing, but seeing the footage makes me suspect the original users of the word 'shale' had runners like me in mind. You can watch me run in the video below (my fiance even recorded me in slow motion, so I look extra weird).

So my initial response was, 'well, that's not normal'. Thankfully I am working my way through some corrective exercises in a book that I'll review in a future post, but I think it's pretty clear my running form needs some work!

More to think about.

Photo by Jaliya Rasaputra on Unsplash

So I finally went for a short run to try out my new shoes. Having only worn very cheap trainers before the difference in comfort was very noticeable. The new shoes were VERY comfy to run in. More importantly, no foot pain along the outer edges, so very happy so far. Yes one blistered the back of my heel a little, but every pair of new shoes I've ever worn has done the same. I expect this to stop once they've been worn a few times.

My fiance accompanied me on this run, partly for moral support and partly to observe me running. He's a far more experienced runner than I am, so I was happy to receive some critical feedback. The whole situation was a little comical. My fiance is a lot taller and fitter than I am, so imagine a graceful gazelle running circles around me as I staggered along somewhat less gracefully. He could run ahead of me, backwards, and I couldn't match his speed. Now that might sound infuriating, but as it happens it was quite useful, as he immediately shouted "your legs are flicking out to the sides behind you". I had no idea I was doing this, so there you go. When starting out running it can be helpful to take a gazelle with you. I was worried when he offered to run with me at first because I thought he'd find the pace cripplingly slow and that the whole experience might be a bit tedious for him (he's competed in triathlons and other races before), but he offered so I said why not. If you have a runner friend or colleague who offers to do the same then take them up on it. Their tips and observations may be helpful.

My Running Shoes

Exhibit A - Not so Everlast

Exhibit B - Yet to be tested.

If you're new to running and are looking for a pair of nice(ish) running shoes without breaking the bank it can be hard to know where to start. I knew I wanted some better trainers than those above in Exhibit A, but the sky seems to be the limit with the cost of running shoes, and when you start researching the topic you find lots of jargon, like 'minimalist', 'neutral', 'stabilising' etc., which makes you realise footwear is quite a complex subject. To offer a very brief summary:

Lightweight shoes - as the name implies, wear these for speed, not overall training.
Stability shoes - for normal arches, and those with a tendancy to pronate.
Motion control shoes - for low arches and to combat excessive pronation.
Cushioned/Neutral padded shoes - for high arches and supination.

What is correct running form?

Photo by kinkate from Pexels

Having just started out I haven't "assessed" my running form yet, but I am at least aware that a form that reduces the likelihood of injuries is desireable.  So before I hit the tarmac I decided to a little Internet research on the subject. 


It seems there is no "correct" form per se, as each runner is an individual with different proportions, foot strikes, stride lengths etc.  The very fact that good form is such a hotly debated topic itself reveals that there is no simple answer to suit all runners. If it was straightforward there wouldn't be any need for further discussion.


There are, however, some general guidelines that I see repeated again and again, that seem worth taking on board. I've summarised these here and have provided references to my sources at the end of the article.

Not going to be all plain sailing...

Photo by JESHOOTS.com from Pexels

I kicked off my running training like any total newbie. I put on an old and highly unremarkable pair of cheap trainers and hit the treadmill. My fitness training isn't totally haphazard though. I do at least intend to follow a Couch to 10k regime advocated by a site called myrunningtips.com. The approach is straightforward. You alternate running and walking, starting with a little running and then gradually increasing the amount you run over a 12 week period. Yes, apparently if I follow this training programme I could be able to run 10km in as little as 12 weeks. Isn't that a little soon given my race is 12 months away. Well yes. But, being realistic, there's a fair chance it'll take me longer, and the next 12 weeks coincide conveniently with summer, which means a far greater opportunity to run outside rather than in the gym on the treadmill.

If I manage to run 10km in 12 weeks, then quite frankly I'll be delighted and will be able to put greater effort into complementary fitness training such as strength training and swimming, secure in the knowledge that the distance is achievable. Of course being in the Highlands there are other avenues for improvement. Lots of hilly terrain round here. Less so in Derby city centre.