Trying to get fit. Went for a run this morning...

Is the green spot where you live ?

Depends how long ago "a long time ago" is.

Would you describe your current appearance as closer to

A)

Depends how long ago "along time ago" is.

Would you describe your current appearance as closer to

A)

or

B)

@Leopard

Not exactly but nearby. Closer to the chequered flag.

@screaming from beneaththewaves

20 years ago. Definitely closer to A, but 20 years of smoking and drinking have taken their toll. Although I cycle to work every day, so I'm not completely out of condition.

Might be better not to have any particular target. Just see what gradually happens over a six-month period. You're never going to be 15 again, whatever you do.

More seriously, beware of road-running when you get beyond your twenties. It's great when you're a teenager - it toughens up the joints. But the effect is the precise opposite as you get older.

And you can't just say, well, if I find my knees and shins are starting to hurt, I'll stop. It happens very suddenly. You can be running on roads quite happily for weeks or months, then suddenly, one morning, you'll find every step becomes cripplingly painful. It takes a long, long time to get back to normal too.

Quite honestly, I'd say cycling to work faster would be a better way to boost your fitness.

Thanks, point taken. I have to be very careful cycling on the roads around here, so riding faster to work is not really an option. I think I'll stick to running in the parks to save my joints.

all things being equal, if you are under 40, you shouldn't be more than 5% slower than your sub 40 min time at 16.

You should live round here Barry. They all ride on the sodding pavement and swear at pedestrians who accidentally impede them

Well I'm not too far from where that prick who killed the woman on his fixie. I see behaviour like that all the time. It's a wonder more accidents like that don't occur in London.

as sfbtw say`s its best not to have a target, it`s not really possible to train to run faster at any age.
just run fast and long enough to get that little high that running can bring, don`t overdo it!

Could try more cycling instead of running. Sprinting up hills on a bike can be a very effective exercise. Down here in Somerset I don't think there is such a thing as a flat stretch of road, which is a bit annoying if, like me, your bike is your main way of getting to the shops. On the other hand, it means that you don't have to cycle for very long periods to start feeling physical benefits.

As I always say, people get all excited about Froome and Wiggins climbing Mont Ventoux, but have they ever tried ascending Bishops Hull Hill with 24 tins of discounted dog food on their back and only 5 minutes until the stalls open in the opener at York? That's proper cycling, son.

For the record, I never, ever cycle on the pavement. If nothing else, the obstacles, side turnings etc. just slow you down.

I blame the ridiculous fashion for cycling helmets. It sends out the message that cycling is somehow dangerous, so they then think they ought to stay off the road.

You went out far too hard in the first Km (exuberance, no doubt) and paid for it for the next 9km.
Looking at those splits, aim to run a steady 6min/Km three times a week; then every week take 5 seconds off that for the next three runs.
In 3 months you'll be running a 50min 10km and then the hard work starts knocking that last 5 minutes off.
Keeping injury free will be your biggest challenge and the key to that is not overdoing it.
Good luck

We see where you started, we see where you finished ! Did you teleport yourself for the gap ?

Thank you Des!

No Dan, I am currently unable to teleport as yet. I started almost where I finished, however, I didn't press start on the app. So I actually ran further!

Actually ran further.......yeah yeah

Seriously Barry I'm sure the military makes allowances for age maybe find out what they allow which would give you a true guide of where you should be for your age.

I'd maybe even start by doing 3x 5km runs and when you're down to 5mins/Km, up it by a Km a week. 3x 10km straight off the bat feels a little too much.
Update on here and it'll give you the impetus to carry on when it's pi55ing down or you're hungover.

Not too keen on your circuit. Think id be heading straight for the Olympic park through Victoria park then back to Salmons laneish... Some real beauty around that area if you look for it.

Don't do t unless you want new metal knees and hips due to self inflicted osteoarthritis!

If you run without the red paint and brush that should speed you up.

10k in 45 minutes is 4.5 minutes a k so see if you can do one k in 4.5 minutes because until you can you've got no chance of doing 10 of 'em in 45 minutes

Get yourself down to one of the local parkruns on a Saturday morning at 9am.  www.parkrun.org.uk
Free to participate and you just need to register once, then turn up when you feel like it.  Organised timed 5k run.  Hackney Marshes or Victoria Park might be closest.

You'll find plenty of people at your level and a bit faster which will help you push it a bit more each time.  Then you can measure your progress over time on the same course.

It's rubbish that running is guaranteed to ruin your joints.  You just need to build up the strength over time and not push it too much too soon.  I've been road & mountain running for over 20 years with no real injuries.  Average between 50 & 100 miles a week (every week, every year, since the mid-90's).

You are wrong Danno, and I KNOW! In a lot of cases the body is not constructed to take the punishment meted out to it by all this long distance running and heavy weight training. It catches you out in your older years (if you don't get knocked down by a cyclist or white van driver). There is an epidemic of hip and knee replacements at much earlier ages than before, and ankle replacements are now carried out more frequently.

10k in 45 minutes is already imho a good time, dont know your age? Every year you age it gets harder, sadly. The armed forces have a "are you a f*t **** or not" graph they apply to physical fitness where age is a major factor, which is based on reality. I despise it - I've a prostate made of kryptonite but Trumps main man wont let me play with the nuke button as I'm not the "right stuff" because I leak a little when Trump tickles me. What was the point in learning to do 10 press ups?

I ran 10k in 32.45 in my younger day's......I still cant believe it.

Looking at your route you should be aware that your lungs will be filled with traffic fumes and other carcinogens which negate the health giving properties of running.

It's rubbish that running is guaranteed to ruin your joints.  You just need to build up the strength over time and not push it too much too soon.  I've been road & mountain running for over 20 years with no real injuries.  Average between 50 & 100 miles a week (every week, every year, since the mid-90's).

Tbf  Danno you were six foot when you started. What are you now just over five foot ?

Me and about fifty mates when I was a lot younger did a half mile sprint.................followed by five hundred Bolton Wanders fans

I was rubbish at cross country but could run 11.40 for 100 metres aged 18, not bad for a hooker.

Dr slicer

Danno knows running trust me I'm a gypsy

I was rubbish at cross country but could run 11.40 for 100 metres aged 18, not bad for a hooker.

Goes with the territory Slippy. You should see the girl on the street corner up from me. Like lightning when the pimp comes for his money.

get your body weight down a bit and your times will go up. not necessarily even about fitness, it's just harder lugging more weight around. hth.

Captain-He might know running, but I know the human body AND arthritis AND Metal joints!

Scientists don't agree with you Dr. Slicer.

http://www.express.co.uk/life-style/health/813186/arthritis-symptoms-osteoarthritis-cure-jogging


And yes, I think your goal is realistic Barry. But listen to your body as they say, if you don't make it this year you can always do it next year instead. (Personally I'm content with jogging at a slower pace:)

To get an idea of how age limits your potential you could take a look at:

https://en.wikipedia.org/wiki/List_of_world_records_in_masters_athletics#10000_metres

What happens between the start position and the end position?

Do you get the bus?

Mr.Anderson -scientists don't know everything. I don't either, but I have personal experience having discussed just this subject (off the record) with some of the top orthopaedic surgeons in the UK. But don't follow my advice and try your luck! As for me- the airport metal detector machines wave the white flag when I pass through them!

Take it from me running will **** you up big style......My Calf muscles have been shredded after years of running.....Cycling is the answer imho.

do you know why it f**s you up because of tarmac. that stuff is deadly to run on. run on grass or on soil imo it's a lot better for you

Oh Barry lad

With age comes maturity, get the bloody bus! so much more effective!

If you enjoy running then run. Personally with arthritis in the knees from sports and injuries I stick to doing shorter sessions of interval training. I get bored with running in any case unless I am chasing someone or the ball.

I think the mamil option is probably best. I am a bit old school though. Cant be doing with all that lycra.

Good luck, don't stop, don't listen to others,

run barry, run!

Can't understand taking exercise at all.

If you're fine you don't need any, and if you're ill you need rest.