Toxic ten advice

[Jundal]

I'm planning on going out tomorrow, and trying a new hill, but the problem is this: if I take the normal route to it, in the first instance of hills, (there's two, a fairly steep one, then a calf destroyer) it's still within the toxic ten. Should I re-plan my route to take this into account and build up to it, shake off the run-rust (not been out since last Thursday) and get my breath and I to a good stride or attack it like a Spartan?

Whatch'all think?

[Oldfloss Administrator Graduate10]

Run the hill.. slow and steady... I start with hills to keep my pace down

Character building

[pinkaardvark Graduate10]

Here's the thing. It takes a while for you body to get moving and to biologically respond to the increase in demand, the more you run the better this will get. It never really bothers me now tbh.

But what I want to share is that it doesn't really effect your run if you do an additonal 5-10 mins warm up work. You should mix in slow jogging, with high knees, butt kicks, walking lunges, some quick strides, side steps.. basically mix it up but just consider all of this as warm up and readying your body to run with the correct form. If you need to, stop at the end and have a breather for a minute and then start your run proper. Don't get fixated about adding distance to your run by doing this, it will only have a positive effect on your run. Don't record this period either (some people get caught in the measurement trap, you're not racing here so it doesn't matter).

So just do this before you get to the hill and then you will be in the best form possible, with your gait opened up and your muscles well stretched and warmed up to tackle the hill. The thing about the battle of thermopylae worth bearing in mind is that all the spartans were dead at the end of it

[Jundal in reply to pinkaardvark]

Trap. That's... enlightening. I think too many of us get lost in traps of our own making. Heart rate monitors, distance measurements, timed runs.

We forget that run rhymes with fun.

Thank you.

And yeah, they lost. But an inspirational story about what dedication can do, no?

[UpTheStanley Graduate10]

For me, the toxic ten is a mystic myth - especially with a decent warm up.

Ducks for cover ...... 😎

[Oldfloss Administrator Graduate10 in reply to UpTheStanley]

Some folk experience it, some don't... It is well documented... ( the Toxic ten name not always acknowledged). Ranulph Fiennes wrote a great article about it, as it is not something just associated with running or athletics...

I just found the article from a post addressing this, ( two years old and posted by B0bP ). Just for your interest really

"Written by Dr Mike Stroud (medic, polar explorer - with Ran Fiennes - and all round very knowledgeable bloke) in his book Survival of the Fittest - Understanding Health and Peak Physical Performance.

I quote -

"

"When you start to run your muscles need extra oxygen but your body is not set up to increase the supply immediately.

For the first few minutes of a race [or any run] you develop oxygen debt as you use more energy than aerobic systems can supply.

It is only when oxygen in the blood has been depleted significantly and levels of carbon dioxide have risen that your brain senses these changes and sends instructions to set things straight.

At that point you will begin to breathe harder and your heart will pump more strongly. But by then , besides having to meet the demands of your continued movement, you also have to repay the oxygen debt and clear the lactic acid that has accumulated.

[Dexy5 Graduate10 in reply to Oldfloss]

That helps explain my puffing and panting in the first half of a run Oldfloss . Thanks.

[misswobble Graduate10]

I never heard of it ☺️

[Hidden]

Whichever direction I set out to run in, there will always be a steepish hill during toxic ten. I welcome it, as it blows my lungs out and gets the oxygen going into my blood. TBH, when I've run in flat areas, I've found it difficult to get going. Also my warmup is up a very steep hill. I try to power up it as fast as I can, as it gets my lungs working, then toxic ten is easier and shorter.

[Razouski]

Just get a good warm up and then take the hill slow and steady and I'm sure you'll conquer it.

[jeffbird Graduate10]

When I was on the c25k I really struggled with toxic 10 - but it's not an issue now. Whether that is because of a general improvement in fitness or that I've learned to run more slowly at the start I'm not sure. I like pinkaardvaark's advice for longer warm-up. I'm doing hill intervals tonight so will give this a whirl. Good luck!