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Thread: Primal Running Advice? page

  1. #1
    Ricky H.'s Avatar
    Ricky H. is offline Junior Member
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    Primal Running Advice?

    Primal Fuel
    I found MDA about two years ago and switched over to eating primal and have never felt better but I have really struggled with exercise during that time. I just plain have not been consistent with lifting or anything else really. I used to run a lot and did 5k-13.1 races but quit running as I became convinced that the running was not good for me and I had struggled with some injuries anyway. The thing is, lately I've realized I really miss running. So, today I went out on an awesome trail and ran 2:00/walked 3:00 for half an hour and it felt great!

    My questions for the primal running crowd are :

    1. How many miles and how often are you running each week?
    2. What is the footwear you choose? VFF/Barefoot/Conventional running shoes?
    3. Does anyone just run without any lifting?
    4. How much running is too much? Is it really a bad idea?
    5. Have you had to tweaked the diet any because of your running?
    6. Anyone made a comeback after an extended layoff and how did you go about it?
    7. Any other advice would be greatly appreciated?

  2. #2
    runnergal's Avatar
    runnergal is offline Senior Member
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    1. Currently taking a running break but will return to my normal base of ~ 40mpw soon and probably closer to 50-60 by fall. when I am running seriously I run 5-7 days per week.
    2. It took me about 18 months to transition from stability to neutral shoes. I dont expect a rapid transition to VFF's. I use VFF's on short recovery pace runs primarily on the tread and also use them for just walking around, Xtraining etc. Eventually will I be fully VFF? Maybe, I doubt it but maybe. If I had access to trails I might see it more likely. Grok didnt run on concrete either.
    3. Anyone here? Many runners dont lift. I do. I am pretty consistent about it
    4. Well now that depends on who you ask...asking here is kind of like asking a vegan if meat is bad. In my opinion too much intensity is more the problem than too many miles. So many people go out and hammer year round. Run eay most of the time.
    5. --cant answer that right now since running is not my priority Currently I would say I am tweaking my running because of my diet, but by fall I may do the opposite.
    6. Yes. Start slow. SLower.....slowwwwwweeeeerrrrr. Build a strong slow easy base before trying any hill/tempo/speed stuff. Ramp slowly, listen to your body, remember that the lungs adapt faster than the tendons.
    7. Have fun!
    MTA: because it is rare I dont have more to say

    "When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - my daughter Age 7

  3. #3
    Karma's Avatar
    Karma is offline Senior Member
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    1. How many miles and how often are you running each week?

    About 10 miles a week, up to 15 on longer weeks. 3miles speed work, 3 miles hill repeats, 3-4 miles trail running.


    2. What is the footwear you choose? VFF/Barefoot/Conventional running shoes?

    Speed work and hill repeats in Merrill Trail Gloves. My rucky chucky runs are in trail running shoes (Solomon XR-GTX)


    3. Does anyone just run without any lifting?

    I lift twice a week.


    4. How much running is too much? Is it really a bad idea?

    It's an individual thing. Genetics and form play a huge role in how much your body can withstand and recovery will vary with your compliance to nitrition too. I personally think anyone who runs more than 50 miles a week is crazy, but TONS of people do it.


    5. Have you had to tweaked the diet any because of your running?

    I have added lots of yams, cashews and taro root to my diet for glycogen replacement following hard workouts, seem to be working well.


    6. Anyone made a comeback after an extended layoff and how did you go about it?

    HELL YES ! I july of last year I had knee surgery, thought my best days were behind me. Went full Paleo in September, dropped 20 pounds and started training (hills and speed) with a weighted vest. Eased into the weight little by little over the course of 4 months. Took the weight vest off last week. Ran my first race since knee surgery this morning. It was a SUPER muddy, slippery and FUN AS HECK !! Here's the kicker..... I got a podium spot for the first time in my life (3rd in my age group). I sure didn't see that one coming, but man am I jazzed about it.


    7. Any other advice would be greatly appreciated?

    Only run for fun and for no other reason. Train smart and happy or don't train at all.

    Cheers,

    Dave

  4. #4
    Go-Pre's Avatar
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    I had been running a couple marathons per year with some halfs sprinkled in - typically running 3-4 days per week including a weekend long run. I also dialed back the running for about a year - missed it - so I started again. Probably won't go back to the full, just a couple halfs per year for fun. I've always lifted a few times per week as well - so I've felt pretty balanced. I've understand the point of minimalist shoes and I believe in the natural "training" aspect of them for shorter runs or general wear, but when I run I always wear standard lighweight trainers (Brooks Launch) and have no issues. I'm going with the theory, if it ain't broke don't fix it. If you are light and used to running - I don't see an issue with daily runs of an hour or less. There are a lot of run haters on this site and more power to them. For me, though, a 1 hour run (assuming I'm not blasting it) is not a big deal and I don't see that as unhealthy by any stretch. I eat pretty strick paleo/primal and the only tweak I make is to add some post run carbs in the form of fruit/coconut water or sometimes rice/potatoes. I gave up on gels/blocks and have had no problems. My advice, do what works for you. If you like to run, it doesn't beat up your body, you are staying un-injured and you feel good doing it. Do it. What's the point of living if you follow some "philosophy" that takes you away from actually living your life. Good luck!

  5. #5
    swalker's Avatar
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    well.. I just started running this year... but I started eating this way this year too

    I run. um.. 4 days a week, two long, two short and one then have one day of cross training

    I lift on my short running days

    how much is too much? Listen to your body probably.

    I ran my first 5k a week or so ago and then decided that I want to run in the White Rock Marathon this december, so my running distances will be increasing.

    and I agree with Dave - have fun and do it for you if you're going to do it!

  6. #6
    Dr. Bork Bork's Avatar
    Dr. Bork Bork is offline Senior Member
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    3 days a week I go to the gym hop on the TM. If I feel like running, I run. If I don't, then I just keep my HR at a steady, easy rate. I almost always do weights after.

    Point is, do what feels right for you, when it feels right
    --Trish (Bork)
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  7. #7
    Ricky H.'s Avatar
    Ricky H. is offline Junior Member
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    I really appreciate all of your replies and advice. I'm planning to build back up by run/walking for a couple months or so. The plan I've found that seems reasonable is 30:00 with it broken down this way over 10 weeks:
    1: Two minutes running/four minutes walking
    2: Three minutes running/three minutes walking
    3: Four minutes running/two minutes walking
    4: Five minutes running/three minutes walking
    5: Seven minutes running/three minutes walking
    6: Eight minutes running/two minutes walking
    7: Nine minutes running/one minute walking
    8: Thirteen minutes running/two minutes walking
    9: Fourteen minutes running/one minute walking
    10: Run the whole time!

    I'll do those 3-4 days a week, on trails to get my legs and lungs back. Does anybody know of a another buildup schedule that you would recommend or any thoughts on this one?

    Thanks!

  8. #8
    Karma's Avatar
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    Ricky,

    Don't dicount the recovey you get from a walk, however short it is, at a regular interval. Many folks will keep a much faster average speed doing a steady 4:1 (4 min run + 1 min walk) for an entire marathon than they would running the whole thing. A run/walk strategy is important to have as an option in your overall race plan. I have run several marathons at the end of Ironman Triathlons witrh a run/walk method. It is annoying as hell to have the runners pass you EVERY time you stop to walk, but after about 18 miles, those same runners stop passing you and you start passing a lot of people who are now walking the entire last 8 miles.

    Seriously do at least one day a week of hard hill repeats (5-20 X 100-200yards) - more and harder on your big weeks, shorter and fewer on recovery weeks. Hill should be about 6-8% grade continuous and steady. Walk or jog easily back down. Use a recovery period = 2-3X work period so if you run 1 minute uphill, you recover for 2-3 minutes on the way down.

    If you are not familiar with the concept of periodization of training, learn about it.

  9. #9
    runnergal's Avatar
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    I'd release the strictness. Run when you feel like running, walk when you feel like walking. Personally I cant stand being tied to a watch like that. Somedays you may run more than others. And that is actually good. Maybe on Monday you walk/run 50% and on Wednesday you feel strong and you run 80% or whatever. Maybe then Friday you walk 80%. Variety
    Last edited by runnergal; 03-20-2011 at 07:20 PM.
    MTA: because it is rare I dont have more to say

    "When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - my daughter Age 7

  10. #10
    winencandy's Avatar
    winencandy is offline Senior Member
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    Quote Originally Posted by Ricky H. View Post
    Does anybody know of a another buildup schedule that you would recommend or any thoughts on this one?

    Thanks!
    I'm just starting to run and I'm using the C25K program (Couch to 5 K). You can download the running/walking cues onto your ipod and listen to your own music.
    "Be careful what you pretend to be because you are what you pretend to be." Kurt Vonnegut
    "I love deadlines. I like the whooshing sound they make as they fly by." Douglas Adams
    "Moderation sucks." Suse
    "Wine is a vegetable." Meaty
    "Every decision you make, from what you eat to what you do with your time tonight, turns you into who you are tomorrow and the day after that." Cmdr Chris Hadfield


    Winencandy

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