The Running Thread (formerly How fast can you run a 5k?)

[sdb]

Biggest issue for me currently is my back. Just feels so stiff and sore when running. I'm fairly fit but it's fast becoming a problem.

[CosbehFox]

17 hours ago, sdb said:

Biggest issue for me currently is my back. Just feels so stiff and sore when running. I'm fairly fit but it's fast becoming a problem.

Visit a physio and get to the root. I was the same three years ago. Relatively fit, running three times a week and football once a week. But my back was still getting stiff. I took the disc to eventually slip before I did anything. Basically my core strength was poorly supporting my hammy and quads. Strength and conditioning was the key. 

[sdb]

1 hour ago, CosbehFox said:

Visit a physio and get to the root. I was the same three years ago. Relatively fit, running three times a week and football once a week. But my back was still getting stiff. I took the disc to eventually slip before I did anything. Basically my core strength was poorly supporting my hammy and quads. Strength and conditioning was the key. 

Appreciate that. I did suspect it'd be related to my terrible core strength 🥲

[JonnyBoy]

On 28/07/2025 at 11:29, Heart-Shaped Fox said:

One thing after the other with me right now. Was back pain, which I think turned to sciatica as was so painful in the left cheek area or upper leg. That's just about cleared but now shin splints are back again which I thought I'd got rid of. Absolute agony they are and it's really demoralising having to stop 2/3k in more than once. 

 

Think I'm going to have to rest for longer from running and do something different like swimming to keep myself active 

shin splints are an absolute piss take, literally have 5-6 weeks off completely go back and still hurt. I am recovering from them after finally resting for 10-12 weeks but they aren't perfect, still get some pain in them when running. never had them before last year and seems I am stuck with them now. Have even tried stability trainers etc and still no help. Hideous 

[CosbehFox]

17 minutes ago, sdb said:

Appreciate that. I did suspect it'd be related to my terrible core strength 🥲

Simple deadlifts and squats will help no end. 

[Heart-Shaped Fox]

36 minutes ago, JonnyBoy said:

shin splints are an absolute piss take, literally have 5-6 weeks off completely go back and still hurt. I am recovering from them after finally resting for 10-12 weeks but they aren't perfect, still get some pain in them when running. never had them before last year and seems I am stuck with them now. Have even tried stability trainers etc and still no help. Hideous 

I hate them. I had them in the new year to March time. Thought it was because of doing more and more distance too soon. Had a week off and that helped. Thought I'd solved them as had no real problem over the summer until last couple of weeks. They're agony. They do always subside after about 8km but that's long term not helping. 

 

Now for some reason it's all on my left leg over my right. I'm right footed and usually it's the dominant leg that gets them if not both 😂

 

I take cold baths for them regularly and no end of deep heat and ibuprofen gel. I might have a few days off again because of them I think, they're so hard to shift

[JonnyBoy]

8 minutes ago, Heart-Shaped Fox said:

I hate them. I had them in the new year to March time. Thought it was because of doing more and more distance too soon. Had a week off and that helped. Thought I'd solved them as had no real problem over the summer until last couple of weeks. They're agony. They do always subside after about 8km but that's long term not helping. 

 

Now for some reason it's all on my left leg over my right. I'm right footed and usually it's the dominant leg that gets them if not both 😂

 

I take cold baths for them regularly and no end of deep heat and ibuprofen gel. I might have a few days off again because of them I think, they're so hard to shift

 

Yep i feel your pain.. i have them on my right leg but not left. These are good after your run https://www.amazon.co.uk/Shin-Splint-Ice-Pack-Reusable/dp/B07PYR9MPK/ref=sr_1_1_sspa?crid=NRAA3PV6CMSC&dib=eyJ2IjoiMSJ9.nPqsdCy6lDX90-qXoDaXwJ3PQ1eaMWdCYw8wUyoW7C87g_cPAoLTQGzcwgsxP3gSyYCoqgfZqRg32nUN5U6bTS7Vaj8P0iew83-XieS1oVZ9aWUzlgQ08wwc7BD2AfOP7S39eDqgiRg3MUrt1AuvvC9YjZ8sIq4i5u_fMc02D1wuV_l9C0GZ0pRb9fVoa1PB7ECDxNYYpUx8lrgsBKDlX3OfS-6x8zglad72VnAVCrXIiXVHuPwcKBxcVo-YHIGvDJ5_CWbHnJxuNgSKdGFJQUlzbX3LFJ7I5dgNDCQfbFQ.ozhNpg7mFGyS7Idj85ZGLv6tp6pmNWCumB2MFEbX7sQ&dib_tag=se&keywords=shin+splint+ice+pack&qid=1754315748&sprefix=shin+splint+ice+%2Caps%2C103&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1 

 

are the gels and deep heat for them any good? 

[Heart-Shaped Fox]

38 minutes ago, JonnyBoy said:

 

Yep i feel your pain.. i have them on my right leg but not left. These are good after your run https://www.amazon.co.uk/Shin-Splint-Ice-Pack-Reusable/dp/B07PYR9MPK/ref=sr_1_1_sspa?crid=NRAA3PV6CMSC&dib=eyJ2IjoiMSJ9.nPqsdCy6lDX90-qXoDaXwJ3PQ1eaMWdCYw8wUyoW7C87g_cPAoLTQGzcwgsxP3gSyYCoqgfZqRg32nUN5U6bTS7Vaj8P0iew83-XieS1oVZ9aWUzlgQ08wwc7BD2AfOP7S39eDqgiRg3MUrt1AuvvC9YjZ8sIq4i5u_fMc02D1wuV_l9C0GZ0pRb9fVoa1PB7ECDxNYYpUx8lrgsBKDlX3OfS-6x8zglad72VnAVCrXIiXVHuPwcKBxcVo-YHIGvDJ5_CWbHnJxuNgSKdGFJQUlzbX3LFJ7I5dgNDCQfbFQ.ozhNpg7mFGyS7Idj85ZGLv6tp6pmNWCumB2MFEbX7sQ&dib_tag=se&keywords=shin+splint+ice+pack&qid=1754315748&sprefix=shin+splint+ice+%2Caps%2C103&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1 

 

are the gels and deep heat for them any good? 

I don't want to spend the money 😂 so get frozen veg and strap it to my shins 😂😂😂

 

Gels and heat are ok. Wouldn't say they make loads of difference. Yesterday before my marathon run I massaged them and put a load of gel and some deep heat and spray on. It helped take the edge off definitely. Compression socks or sleeves do help too as do good shoes. 

 

Need to do a recovery 5k jog later which will be agony on my left leg as I'm struggling to put weight on it at all 😂

[Ric Flair]

Just obliterated my 5km and 10km PBs.

 

21.29 and 45.31 respectively. BOSH

[VLC86]

Anyone got any recommendations for sports massages in south Leicestershire? Feel like I’m reaching the stage where I’m going to start picking up injuries.

[Marmite]

On 07/07/2025 at 15:26, Marmite said:

I have been working on my 5k times and managed to slowly get it down from 22.17 to 20.33. I did a 5k race last week and finished on 20.02, although I was chuffed with my time, I am gutted I was three seconds off a sub twenty. The race was in the evening and was warm so I think on a morning with cooler conditions and I might have done it 

I have been putting in a few speed sessions a week in and also doing some easy runs to try and break the sub 20. 
 

I went out last week and did the Waternead Parkrun in 19.53, was absolutely buzzing. 
 

Started my Leicester HM training this week, my goal is sub 25 so following a training plan to achieve this 

[Osavo]

Smashed my 5km PB by 3 minutes yesterday evening, down to 22.55 now. Buzzing with that as I've been very distance rather than speed focused recently.

 

Great North Run now just a month away, aiming for sub 2hrs which should be achievable from this point. First ever half though so not entirely sure what to expect from it...

[VLC86]

52 minutes ago, Osavo said:

Smashed my 5km PB by 3 minutes yesterday evening, down to 22.55 now. Buzzing with that as I've been very distance rather than speed focused recently.

 

Great North Run now just a month away, aiming for sub 2hrs which should be achievable from this point. First ever half though so not entirely sure what to expect from it...

Nice, I’m doing the GNR as well. Should be decent.

[Heart-Shaped Fox]

I'm more injured than Jack Wilshere atm. 

 

That marathon I did has actually really done one step forward and two back. My left leg im starting to think might be more than shin splints and a possible stress fracture. Walking first thing is a limp as it's stiffened up over nights. Tried to run earlier after a few days off and had to give up after 1.5k. 

 

Been swimming more instead and will have to stay down that route. So demoralising 

Edited 7 August 2025 by Heart-Shaped Fox

[VLC86]

18 hours ago, VLC86 said:

Nice, I’m doing the GNR as well. Should be decent.

My number for this arrived this morning and I’m in the same wave as the elite runners. I’m sure that’ll be fine…..

[waddadamadda]

On 05/08/2025 at 21:57, VLC86 said:

Anyone got any recommendations for sports massages in south Leicestershire? Feel like I’m reaching the stage where I’m going to start picking up injuries.

I have always used Avin who owns MSK Osteopath and highly recommend him. It can be tricky to get an appointment and yes he is expensive but I wouldn’t go anywhere else. 
 

 

[deejdeej]

It happened again! Woke up early so decided to 'start the day right' with a long run beside the canal. Managed 15k but not long after getting home I'd gone whiter than a sheep, felt light headed then full on throwing up. Starting to feel human again now but now wish I'd just sat on my arse and had a fry up 

[ALC Fox]

On 04/08/2025 at 14:08, JonnyBoy said:

shin splints are an absolute piss take, literally have 5-6 weeks off completely go back and still hurt. I am recovering from them after finally resting for 10-12 weeks but they aren't perfect, still get some pain in them when running. never had them before last year and seems I am stuck with them now. Have even tried stability trainers etc and still no help. Hideous 

I had them a few years ago and also growing up. When I was a kid the doctor advised six months off all sport which about killed me as I was doing everything: football, basketball, rugby, judo, swimming. He even advised time off swimming which with hindsight didn't make sense.

 

A few years ago in my mid thirties they returned because I was literally running every other day trying to beat my previous runs every time, whether 5Ks, 10Ks or speed runs. On the other alternative days I was doing home workouts. Then one day my legs gave up and the pain in my shins was unbearable. I blame lockdown for making me obsessive.

 

I took several months of running and it probably took me about a year before I properly started again. A few years later I know my body much better. Proper running shoes help. When I started back up I ran almost exclusively on the grass at my local park (I'm now almost exclusively on roads again).

 

I run twice a week now and don't get shin pain at all. Even after sprinting sessions or 10Ks. I tried going up to three days but sensitivity returned and I knew I was on a path to shin splints again so dropped back down to two per week.

 

Knowing my body better and listening to it is helping but it does also mean that progress is slower than I'd like. But I do have to remind myself that it's better than needing months off again. I may try adding another run in soon, but potentially starting at only 5 minutes and adding a few minutes on each time before turning it into a substantial run. But for now on four days per week I do other exercises including strength training and flexibility and things are feeling pretty good.

 

Oh, and increasing my cadence has helped too as there's a softer impact each time my feet hit the ground.

[JonnyBoy]

4 hours ago, ALC Fox said:

I had them a few years ago and also growing up. When I was a kid the doctor advised six months off all sport which about killed me as I was doing everything: football, basketball, rugby, judo, swimming. He even advised time off swimming which with hindsight didn't make sense.

 

A few years ago in my mid thirties they returned because I was literally running every other day trying to beat my previous runs every time, whether 5Ks, 10Ks or speed runs. On the other alternative days I was doing home workouts. Then one day my legs gave up and the pain in my shins was unbearable. I blame lockdown for making me obsessive.

 

I took several months of running and it probably took me about a year before I properly started again. A few years later I know my body much better. Proper running shoes help. When I started back up I ran almost exclusively on the grass at my local park (I'm now almost exclusively on roads again).

 

I run twice a week now and don't get shin pain at all. Even after sprinting sessions or 10Ks. I tried going up to three days but sensitivity returned and I knew I was on a path to shin splints again so dropped back down to two per week.

 

Knowing my body better and listening to it is helping but it does also mean that progress is slower than I'd like. But I do have to remind myself that it's better than needing months off again. I may try adding another run in soon, but potentially starting at only 5 minutes and adding a few minutes on each time before turning it into a substantial run. But for now on four days per week I do other exercises including strength training and flexibility and things are feeling pretty good.

 

Oh, and increasing my cadence has helped too as there's a softer impact each time my feet hit the ground.

I do think the 6 months off is probably needed but I just really don’t want to as you can imagine it seems such a long time. I’m training for a half marathon in October so doing 3 runs a week currently about 24k in total volume not loads but I think I can only cope with 2 runs a week tbh. Writing this as I’m about to start my long run and already nervous at the thought of the shin pain (I’m sure you can relate) I have some ibruprofen gel and deep heat but that will only mask the pain. I do kettle bettle exercise every day with leg on the bench so hopefully that will help and I have bought a foam roller. 

 

I have tried increasing my cadence but find it impossible. On my slow runs it’s about 157/160. Which I guess naturally will be less cadence at slower pace. For ref I’m 6ft and I know cadence usually lower for taller people. 
 

I have also watched videos suggesting cadence isn’t the be all and end all. Some argue higher cadence more impact on your legs/shins. I really don’t know what’s right/wrong with running - a lot of bro’s online who think they know best 

Edited 10 August 2025 by JonnyBoy

[ALC Fox]

1 hour ago, JonnyBoy said:

I do think the 6 months off is probably needed but I just really don’t want to as you can imagine it seems such a long time. I’m training for a half marathon in October so doing 3 runs a week currently about 24k in total volume not loads but I think I can only cope with 2 runs a week tbh. Writing this as I’m about to start my long run and already nervous at the thought of the shin pain (I’m sure you can relate) I have some ibruprofen gel and deep heat but that will only mask the pain. I do kettle bettle exercise every day with leg on the bench so hopefully that will help and I have bought a foam roller. 

 

I have tried increasing my cadence but find it impossible. On my slow runs it’s about 157/160. Which I guess naturally will be less cadence at slower pace. For ref I’m 6ft and I know cadence usually lower for taller people. 
 

I have also watched videos suggesting cadence isn’t the be all and end all. Some argue higher cadence more impact on your legs/shins. I really don’t know what’s right/wrong with running - a lot of bro’s online who think they know best 

I found a higher cadence meant shorter strides but I also found it easier to go for a harder effort than I should on my recovery runs. I'm going at around 170 usually at the moment and it has taken a bit of practice to go with higher cadence but lower effort. But yeah, I have also read conflicting opinions on it but do feel the shorter strides feels like less of an impact for me. Whether or not it's purely psychological, I don't know. And, yeah, I know what you mean about the bros online. Gym bros, running bros, calisthenics bros - it's hard to tell what's good advice and what isn't 

 

Best of luck with the half marathon. Hopefully you get there and through it without too much pain. Maybe afterwards it might be worth taking a break through the winter, replacing running with swimming and resistance training for a few months and then emerge in the spring recovered and refreshed? I'm sure a doctor or physio will have the right advice for you though.

[waddadamadda]

Finished on 35 miles for the week after an absolutely hideous 10 miler this morning. 

Has anyone taken the plunge and tried the Nike Vomero plus yet? They were released this week and people are really hyping them up. Just wanted to get some ‘real life’ feedback as opposed to someone on social media

[CosbehFox]

The quads are feeling Forest Rec Parkrun in Nottingham plus 9 miles aeound Groby and Ratby today. Getting consistent again at weekends. It’s the midweek interval sessions I keep missing out on due to work 

[Sol thewall Bamba]

PB at Parkrun yesterday, 25.15 chip time 25.02 on Nike run. Still 3 mins off my best ever but not sure I'll get down to that as that was 10 years or so ago.

[VLC86]

Hit the first obstacle in my training this week as pretty sure I got the Rona at Oasis at the weekend so haven’t done any exercise of any kind since Tuesday.

 

In hindsight, probably a bit silly to run a half marathon before it.

[Bellend Sebastian]

Not been running much for the last few weeks so have just been out for what might be my slowest 5k ever. 

 

Hard work