Right.....being 'new'ish to this running......

[Chrysanthemum]

Could you please explain to me the difference in running on the roads and pavements to running as Oldfloss is doing please? I've read Oldfloss with the lovely new trainers and it's made me question the differences?

Also, does anyone suffer from painful knees after their runs? Don't get me wrong, I quite like the pain in a strange sort of way because I know what I've achieved but I hope I'm not helping towards long term problems.

And one last thing, will I get this breathing thing right eventually? I only have to start running a minute and I'm puffing away. I'm on the last run now of week 9 and I feel like I should be running like a professional! I can't imagine ever doing the next stage. Perhaps I'm a bit impatient and expecting too much?

[Sandraj39 Graduate]

Many of us on here like to do a little off-road running, which can be anything from grassy fields and muddy bridleways to tiny 'barely there' woodland paths and hills. There are benefits to both I think. Running on trails is kinder to your joints in one respect in that it is softer underfoot and there is less heavy repetition. Adapting to the ever changing surface on trails is great for balance and coordination and improved proprioceptive awareness (the ability to adapt your body and footing in accordance with the changing terrain,basically!). It works more of your body as a result, including your core, shoulders and the smaller muscles in your feet, ankles and legs. Running off road can be harder and slower and does bring with it a higher risk of slipping or twisting an ankle BUT it is still the best thing ever because trails are beautiful and it opens up a whole new world of possible routes, which keep your runs interesting! You can buy trail shoes to suit the terrain you run on. If it is dry, I still wear my road shoes but I do have a pair of 'hybrid' trail shoes too which take me from road to trail. Oh, and you can get wet too (If you choose!) I do like to splash through puddles and love to try and trudge up muddy hills too sometimes....have I convinced you yet? Give it a go!🙂

By the way, as for your breathing - just try slowing down a little. Also, it doesn't matter if you are a nose breather or a mouth breather, but another thing that helps is to make sure that when you are breathing, you pull the air right down in to your tummy and not just in to the top of your chest. You can take in far more air and subsequently, oxygen this way. Good luck!🙂

[Chrysanthemum Graduate in reply to Sandraj39]

Hello Sandraj39. Thankyou for that explanation. I shall be thinking of where I can try a little of the off road jogging for a change or do a bit of both. After I've done this last run though. I had intended doing that today but I really do not like windy weather, let alone windy and cold! So I will run tomorrow.

My breathing is through the mouth so I'm glad you say it doesn't matter but I know I should try pulling air right down low and really filling up but I find that difficult to do when I'm feeling out of breath. I keep trying though, I will slow down a tad more and keep trying.

[Sandraj39 Graduate in reply to Chrysanthemum]

Good luck with your graduation run...very exciting!😀

[Anniemurph Graduate in reply to Chrysanthemum]

Hi Chrysanthemum , great questions at the start of your running life, keep it up! With the breathing, if you want to breathe deeper, breathe out more first! I know this seems counter-intuitive, but if you push out the next breath rushes further down and you get more oxygen. Don't do it every time.

Practice at home, quietly in your kitchen. Stand up straight, balanced on the balls of your feet with your knees slightly flexed rather than locked. Your shoulders should be back and you rib cage should be lifted so that it is not resting on your hips. Your head should be held as if by a piece of string from the crown of your head. Your arms should hang comfortably from your shoulders. Incidentally all this will have added half an inch to your height 😁

Breathe out. Hold it. Breathe in, feeling the breath going all the way down and your diaphragm working. Your belly should puff out and your shoulders should not lift at all. If your shoulders lift, the breath isn't going down far enough.

Now, obviously, you can't do this when you're running! But you can remember about belly breathing and what it feels like, and remember to give an extra puff out occasionally so that you pull a good breath deep into your lungs. Do that every so often and it might help, you never know.

[Oldfloss Administrator Graduate in reply to Sandraj39]

Sandra. thanks for this great reply...It has given me a lot to ponder on and also given me a real understanding of my running.

I know why, spiritually, if you will, I love the fields and tracks...but now I think i know why I really love them, even more.

Brilliant ... !

[Dunder2004 Graduate]

You want to be running like a pro after nine weeks? Ha ha. In reality we are really still beginners for the first 18 months and you should expect to see really rapid improvements in fitness for a good 3-4 months after graduating.

As Sandra mentions:

1) Slow down.

2) Running on trails and 'cross-country' routes lessens impact forces and is therefore kinder to the joints.

The slight downside, if you can call it that, is that to avoid tripping we tend to lift our feet considerably higher from the ground compared to tarmac which does sap a fair bit more energy.

[Oldfloss Administrator Graduate]

Hi you...

Well that is a great question.. and one I have not thought of... but, reading Sandraj39 's reply.. I understand so much more about myself now and why I love my fields and trails and tracks so...It is, the changing terrain and the fact that the same routes can be so different in different seasons and weathers...I too, love rain and wind and puddles and mud

But I realise.also now,( thanks to your question and Sandra's reply, that it has made me strong... using my body in so many ways and becoming a real part of the run... ( does that make sense?)

Wow.... !

Knee pain... well I got it after new bouncy Tigger trainers, which are now used for cross-trainer work and walking...but that was on hard surfaces... it all makes sense to me now...

And breathing... just slow down...breathe any way that feels right for you... but take it steady.

You are so nearly there...and. as you can see from my reply.. the adventure is only just beginning.... Well done you... We will be waiting at the podium x

[loisamelia Graduate in reply to Oldfloss]

I was just coming here to post a thread about trail running so I'll just hijack this one to save repetition if that's OK. There are some lovely trails round where I am but can I run off road in my normal road shoes? I can't really afford to buy a new pair just for off-roading. What do you think, as the expert

[Oldfloss Administrator Graduate in reply to loisamelia]

Hi, I don't think expert.. tee hee... a lot more experienced folk on here..

Me. just a beginner !!

So,right up until now, from when I graduated in 2015, I have always run, anywhere and everywhere, in my road shoes.... and been fine; no issues at all really of any seriousness.

I just felt, that, particularly after reading the more seasoned runners' posts, that maybe trail shoes would add another dimension..i.e. maybe not slipping so much and having heavy, wet and muddied up feet at the end of some runs..

I have two pairs of road shoes, both the same, not top of the range, Adidas, and they serve and have served me brilliantly... the trail shoes are also Adidas, ( Sports Direct £32) and seem great, and yes, I have noticed a difference.

I got all my shoes online, and at a good price; (Little Mum calls me the queen of the sale bargains). I guess maybe I am lucky, I have not had gait analysis, and chose my shoes after doing the wet foot test... and have had no problems at all.

I am sure if you did post a question you might get better advice?

Hope this may help...

Sorry to have hijacked the post Chrysanthemum xxx

[loisamelia Graduate]

I got knee pain on running longer distances too. I have now started doing some simple strengthening exercises each day and it does help I also got my gait analysed at a running shop and bought some better trainers so that's something you might want to consider. If the knees are really bad don't run for a bit to give them a break. I know that's not what you want to hear though, especially so close to graduation, but there is no point in pushing it and then damaging something badly. Take it steady and listen to your body

[orchards Graduate]

What a great reply from Sandraj39 I actually started with running off road and it does feel as if the two are quite different, though I think the difference is heightened by the fact that when i run on the road it is in places with pavements so more people and cars whereas off road I hardly see anyone. When I started C25k I was told when I bought my shoes that if the ground was reasonable ordinary shoes should be fine but if hilly, uneven, muddy etc I'd be better off with hybrids as they'd still be fine where there were stretches on the road - I'm glad i went for the hybrids because yes, I do run on some 'interesting' ground, but of course, come winter I had to do more on roads and ended up buying shoes for that, partly because the extra grip - so useful off road - made road running harder work and partly for more cushioning. loisamelia my argument was that longterm there is no more expense than having one pair, wearing them out and buying another

I love off road and would definitely recommend anyone to give it a try