Webchat with Alexandra 'Hemmo' Heminsley, author of Running Like a Girl, Thursday 27 February, 1-2pm

[RachelMumsnet]

Following the success of the recent blog and book giveaway we're delighted that author of Running Like a Girl Alexandra Heminsley will be joining us for a webchat on Thursday 27 February between 1 and 2pm.

When Alex first tried running, she could barely make it the to end of the road. Five years later, she's completed five marathons. In her book she explains how running has transformed her relationship with her body, and helped her to find reserves of determination that her pre-running self could never have imagined.

Whether you're a runner or spend time thinking about running, come and chat to Alex on Thursday 27th at 1pm or post a question in advance to this thread.

[AlexandraHeminsley1803]

@clare21

Hi Alex - quite hard not to say Hi Hemmo

Your book is brilliant. I grazed on it, then keep going back to it, and so far have recommended to 3 colleagues.

My question is about speed and stamina. So should I be making more effort to speed up my runs, or is the slow longer distance equally effective at toning? As a C2-5k devotee (evangelist?) my target is 10k. I can do 7.5 comfortably though takes an hour.

Thank you for all your sensible advice especially on trainer and bra shopping

Hi! Thank you for being so kind about the book..

Now then, re speed and stamina - your goals are totally up to YOU! If you want to be faster, I have sort of answered that in my post to SibilFaulty, and if it's about distance, i've put a bit to Ambernectarine up there. Build up your distance, little by little, maybe adding once or perhaps twice a week. Don't go from 7.5 to 10 or even 9 in one go, it can be dispiriting.

If you're in London I'm training for the We Own the Night 10k in May so you could try and join a gang of 'not very elite at all' women I'm putting together, otherwise keep in touch via FB or Twitter. I am all for being shrieked at positively online as a way of keeping going ..!

Re toning - if you look at the difference in body shape between eg Usain Bolt and Mo Farah you can see that shorter distances need power and muscle from a standing position while distance runners need the lean effective cardiovascular system to keep them going over eg half an hour. But, um, with ladies like us, I think the difference between 7.5 and 10k runs would be one of a little weight and a lot of pride rather than any huge muscle difference. AND THAT'S NO BAD THING!

xxx

[smellsofsick]

Hi Alex, just on the top tips section of your book, which I've loved, so sorry if you've covered this already! My question is race snacks:

Got my first half in May and am bricking it. The only thing that is keeping me going is planning stuff to take my mind off the actual running. Do you have a top tip on what to eat on the course and when? Or even at all. I'm hoping you're going to say a family size pack of Haribo...

[alikat724]

Hi Hemmo! Another sycophant here. Thank you so much for your awesome book, I have recommended to a colleague who like me is doing the London Marathon in 7 weeks and have adopted pretty much ALL both your's and your Dad's advice, including Vaseline-ing my feet!

I have run lots of 5 and 10 kms, and the Greenwich Half last year but London 2014 will be my first and I think only Marathon. My question is -have you ever used treadmills for speed or hill work? I did an interval session on Tuesday night and found it quite useful to be able to be precise about my speed but is this copping out?

[AlexandraHeminsley1803]

@Mitchy1nge

hi alex, [sycophantically] excited to see you here! I was enjoying your book last year until I lost it somewhere, annoyingly had just got up to the bit where you fell over during the London marathon and hurt your knee - will never know how severe the injury was, if you finished, what your time was and so on unless I get another copy. Maybe will download it before Thursday. But thanks to you I did learn not to bother experimenting with any more (under) pants while running. Yay.

Anyway my question is: Am 13 weeks away from my first full marathon (Edinburgh), was running quite well until an overuse type calf strain crept up on me in December. Am back on schedule with my training plan, having physio and cross-training - all of which in theory should see me as physically well prepared as any average ex-chain-smoking first timer. The problem is I'm increasingly terrified of the distance, I even have dreams where I'm not allowed to stop running over all sorts of impossible terrain. I set off for a long slow run and Garmin tells me I'm running at 95% maximum heart rate, not because I'm working hard but because I'm so anxious about it all. I'm pretty sure I do love running really and do actually want to do the marathon, in fact have a charity place for Berlin in September. Am I becoming phobic or is this a normal way to feel, or at least within the normal range of anxieties, do you think? Or is it A Sign that I am simply not supposed to run that far? Like Icarus, only I will end up pooing myself or aspirating on energy gel vomit or something.

Withdrawing is not really an option unless my leg completely falls off so am hoping and will be very grateful for any reassuring words you can offer. Thanks.

Hello! Did you find out the end to the marathon story...??

Anyway, GOOD LUCK with Edinburgh.. I too am a once-injured ex smoker, and I seem to have managed okayish(spoiler). However, I too have had your irrational terror of distance. I literally used to do my long runs with a plan in my head for if I just lay down by the side of the road and started to die. I was convinced that going any further than I had ever done before would be the end for me. Each time, I would panic and have to feel myself lower my heart rate by running round Regents Park muttering 'still fine, still fine, still fine'.

One thing that really helped me was when I realised that fearing tiredness or the odd bit of pain was inappropriate. That's EXACTLY what your body should be doing. Imagine the terrific malfunctions your heart and lungs and legs would be undergoing if you just kept running ... and running... and never felt tired or a bit sore. The soreness on eg the balls of your feet or sides of your knees is from repeated movement. You're tired because your heart and lungs are pumping oxygen around your body, literally having to filter more air than ever before. Imagine if you had not signs of this, bits would start to drop off, you'd end up in Finland with no passport, disaster all round.

Running far IS scary, that's why you get to have people cheer you and sponsor you and you get a medal. But tiredness and all the other bits are ALL GOOD and there for a reason! xxxx

[AlexandraHeminsley1803]

@TwelveLeggedWalk

Loved the book!

I committed to running about 4 months ago. I got from hobbling a mile to running 3-4 miles quite easily, but I'm really struggling to go any further. And I really really struggle with hills. In my head to be a proper runner I need to be able to go out for 6-7 miles without having to walk up every slight incline! And there's also the small matter that I've signed up for the GSR in October...

Any tips for progressing and conquering longer hillier distances?

I think you are ALSO being hard on yourself! Running 3-4 miles quite easily is GREAT! And what is in your head about being a proper runner is not based on, um, anything I can work out.. All you have to do to be a runner is to run, and walking the occasional hill while you build stamina is NO BIGGIE! Every time you go out you are doing your head and your body a massive favour and while, sure, you may not be heading to Brazil in 2016, I imagine that's not what you're aiming for anyway.

If you want to do hills better, you need to do some squats and lunges, so your glutes are filled with power to PUSH you uphill. and you need to change your mental attitude - it's not a hill trying to test you, it's you about to prove how amazing you are.

Try and add small amounts, maybe 500m, just go round the block a bit more, until you're doing longer runs. Just add once a week. You need to be up to about 11/12 miles a fortnight before the GSR (don't do the 13 beforehand, you can use the crowds for that bit), so if you add maybe half a mile one day a week that's 12 weeks. You can do that, and focus on just having fun and squatting the rest of the week! xxx

[TwelveLeggedWalk]

Oh god, squats. You're right!

[AlexandraHeminsley1803]

@FidgetPie

Hi

I'm currently reading your book - and really enjoying it.

I discovered the joy of running when trying to conceive (effort to loose weight and get healthy). I've now got a 10 week old and am gradually starting running again.

My question is about varying my run. I read in runners world etc about speedwork and fartleks (sp?) which sounds a bit technical / daunting etc. I just run about as fast as I can without becoming breathless and my pace is mainly driven by the incline etc. What tips have you got for starting to vary things / take it to the next level.

Thanks

Thank you re the book! For me, the worst think about speedwork and fartlek (while I 100% avoided when I did my first marathon) is the cringe factor of having to do it in public. I'm a bit more brazen now, but still, if I'm doing anything a bit sprinty, I still prefer to go to the sea front after dark when I hope EVERYONE'S dogs and babies are very well walked and I can be only among other runners who maybe know what madness I'm up to.

It does feel technical and intimidating. The best thing you can do is some fast sprints once (maybe twice) a week. Literally, as fast as you can go til you think death is close. But NOT for very far. Just choose a couple of lampposts. If you want to get techie you could do 100m, then 200m, then 400m, and then again. That is KILLER. I did that training for one marathon. Now I just blast for 'three benches worth' or 'up that scary hill by the post office five times'. You know it when it's working, and it does make longer runs seem, um, a bit nicer. It's basically HIT, the high intensity stuff that eg Michael Moseley is a fan of.

If you're training for a specific distance you're essentially trying to master three skills - getting your muscles strong enough to support you and keep you moving forward, getting your heart and lungs (cardio vascular system) strong enough to keep fresh oxygenated blood in your muscles to do the first, and sorting your head so you can learn to not panic/get bored/give up. The sprints are for the second bit. There's not point having the strongest legs a woman ever did have, if you don't have the system to keep them going.

[AmberNectarine]

Thanks so much for your response - you're right it IS all in my head. I have been incorporating some strength training on my rest days so hopefully that should help!

My aim is to be able to run a whole 10k with no walking by May. Fingers crossed!

[AlexandraHeminsley1803]

@MrsLoada

Total newbie to running have just started doing the c25k , what's the best tip/ advice for a newbie I'm just running in £15 trainers are these ok or should I invest in some .thanks

I have answered the trainer question earlier - take a look at my previous replies! xx

[Shewhojuggles]

Hi Alex,

I'm a C25K graduate and ran my first 10k on Sunday - terrifying but very proud! I wanted to ask about recovery and how much pain is 'normal' please? I tried to go out for a little jog last night and couldn't manage 1k. My les are often agony for several days after my long run. Generally I run 5-6k on a Tuesday and a longer run 6-10k go the weekend.

Thanks!

[AlexandraHeminsley1803]

@Notmorelego

Hi Alex

I have been running for two years now and am doing my second half marathon this weekend. I loved your book and it really helped keep me motivated. I just want to increase my stamina - I get so cross that after 2 years I can't run any faster than a ten minute mile. I run about 20 miles a week in a very hilly area so I really think I should see some improvement. I keep telling myself the only race is against myself and I'm only running for me etc but then I see other people posting their pbs and feel demoralised. Did you ever feel that way?

Well I can only do JUST under a 10 minute mile and I rarely manage that on race day anyway! So don't feel tooooo bad!

But essentially the answer to getting speedier is sprints - I have answered more fully earlier so maybe read through other answers but I've described my rather amateurish HIT technique as well as the reasons for it.. xxx

[AlexandraHeminsley1803]

@HuffPuffPant

Hi Alex,

Thanks for coming in - loved your book!

I've only recently started running, but am chuffed with myself as I recently ran 5 k, something I didn't know I could do! I'm currently debating signing up for a 10 k run but keep chickening out and doubting myself. How do you know when you're ready to do a big race like that?

Also, cheeky second question - how do I get better at hills? I'm worried the answer is, "run up more hills!"

I'm afraid you're right about the hills - but I have answered in a bit more detail in earlier posts!

And if you are debating doing a 10k .... you're ready to do it. I sincerely believe that if you have the taste for it and you can do 5k, you will be fine. I'm doing one in London on 10th May, and the British 10k is also fun, and I always keep posting events I like the look of on Twitter/my website/my FB page, so keep an eye out and take a go at it! Good luck and let me know how you get on! xxx

[WhatUsain]

Hi Alex,

I've been loving your answers on the thread, they're so helpful. I was just wondering if you had any tips of how to bridge the gap between 5 & 10k? Are there any good apps/training programmes, or is it just a case of adding a bit of distance to each run?

Thanks!

[AlexandraHeminsley1803]

@alikat724

Hi Hemmo! Another sycophant here. Thank you so much for your awesome book, I have recommended to a colleague who like me is doing the London Marathon in 7 weeks and have adopted pretty much ALL both your's and your Dad's advice, including Vaseline-ing my feet!

I have run lots of 5 and 10 kms, and the Greenwich Half last year but London 2014 will be my first and I think only Marathon. My question is -have you ever used treadmills for speed or hill work? I did an interval session on Tuesday night and found it quite useful to be able to be precise about my speed but is this copping out?

I think if you're taking marathon training seriously there can be no talk of copping out - you're doing a great thing however you approach it.

I have used a treadmill in the past for hill training - when I did that mad night run in Edinburgh I did it once a week for about 6 weeks. Purists are of the mindset (and they are basically right) that running on a treadmill is not as good as running on actual ground, as the physics are such that you are only having to keep pushing your body up off the treadmill, rather than forward along the road. On a treadmill you just land, rather than go forward, if you see what I mean.

But if it's treadmill or no run - you still get the heart going, the endorphins whizzing around, the legs a bit stronger. It's always worth doing something instead of nothing. xx

[AlexandraHeminsley1803]

@WhatUsain

Hi Alex,

I've been loving your answers on the thread, they're so helpful. I was just wondering if you had any tips of how to bridge the gap between 5 & 10k? Are there any good apps/training programmes, or is it just a case of adding a bit of distance to each run?

Thanks!

Hello ! THank you re the answers. I think my fingers are getting more tired than my legs have ever been! I have answered re 5k to 10k, and I would say keep in touch as I am training for one and will be posting coming up to May. wooooop!

[AlexandraHeminsley1803]

@AmberNectarine

Thanks so much for your response - you're right it IS all in my head. I have been incorporating some strength training on my rest days so hopefully that should help!

My aim is to be able to run a whole 10k with no walking by May. Fingers crossed!

COME AND DO IT WITH ME! You'll see how red I get and we can all have a laugh at that.. x

[MelanieCheeks]

Hi Alex, welcome along!

I've just recently got into running, and am loving weekly ParkRuns, though I find it odd that I don't just get faster in a nice straight graph each week....

My biggest problem is breathing. What's you're best tip for finding a breathing style that works?

[CQ]

Hi Alex, I've just been laid low by a horrid virus flu-like thing (but obvs not flu as I am not a man).

How long should I leave off running for? I've just been out walking with the dogs and my usual big hill gave me palpitations and sweats so I'm guessing my usual 1 hour HIT runs should not start again just yet. But I don't want to lose all my fitness.

Today is the first day I've even felt like going outside for a walk, but I'm still constantly craving chocolate…….

[AlexandraHeminsley1803]

@TwelveLeggedWalk

Oh god, squats. You're right!

I KNOW. NIGHTMARE! But we'll get to the top of the stairs first if Mark Ruffallo is ever in the attic.

[Catilla]

Hi Alex, I haven't seen your book but you sound like an inspiration. However all your answers so far seem like you have very much become "a runner" and a believer!
When you were first starting, how did you get over the initial hurdles? For example I start couch to 5k and enjoy the first couple of runs, finding it quite easy. Then I feel bored of running! Then I find after about week 4-5 the increases seem too big. Did you experience these feelings?
How do you link the big picture motivation (get slimmer, grow old more flexibly) to the day to day grind and the problem of fitting it into your day/clothes/shower/children/work/etc routine?
Thanks!

[Mitchy1nge]

thank you alex x

[AlexandraHeminsley1803]

@CQ

Hi Alex, I've just been laid low by a horrid virus flu-like thing (but obvs not flu as I am not a man).

How long should I leave off running for? I've just been out walking with the dogs and my usual big hill gave me palpitations and sweats so I'm guessing my usual 1 hour HIT runs should not start again just yet. But I don't want to lose all my fitness.

Today is the first day I've even felt like going outside for a walk, but I'm still constantly craving chocolate??.

Oh blimey, that's rough. My dad (who is of course always right) says that if you've been ill in your chest (ie your lungs) leave it til you are FULLY better, especially in winter, as you don't want to be expanding your lungs and filling them with cold air when they're weak.

If walking is not making you feel great, leave it a bit. It takes about 2 weeks to lose fitness altogether and it is pleasingly surprising how good taking a total rest can make you feel!

Also, you have made me lol re the man flu. I am getting a bit delirious!

[AlexandraHeminsley1803]

@Catilla

Hi Alex, I haven't seen your book but you sound like an inspiration. However all your answers so far seem like you have very much become "a runner" and a believer!
When you were first starting, how did you get over the initial hurdles? For example I start couch to 5k and enjoy the first couple of runs, finding it quite easy. Then I feel bored of running! Then I find after about week 4-5 the increases seem too big. Did you experience these feelings?
How do you link the big picture motivation (get slimmer, grow old more flexibly) to the day to day grind and the problem of fitting it into your day/clothes/shower/children/work/etc routine?
Thanks!

I don't want to be just sell sell sell here but to answer you properly would be to rewrite the book! It is basically all about how I was the definition of a 'non believer'. I wanted to look like a woman from a sportswear catalogue and I was just someone wearing a grey old bra unable to run to the end of my road. Look at your motivations - if you want to just get thinner, it probably won't work. what MIGHT happen is that you realise that feeling strong, feeling your head clear from being outside for 20 minutes a few times a week, feeling that you're being a different you than you might have ever dreamt is quite a good feeling... xxx

[AlexandraHeminsley1803]

@Shewhojuggles

Hi Alex,

I'm a C25K graduate and ran my first 10k on Sunday - terrifying but very proud! I wanted to ask about recovery and how much pain is 'normal' please? I tried to go out for a little jog last night and couldn't manage 1k. My les are often agony for several days after my long run. Generally I run 5-6k on a Tuesday and a longer run 6-10k go the weekend.

Thanks!

I am running out of time but it sounds like you need to streeeeeetch! Get a foam roller or an instrument of TERROR called 'THE GRID'. There are some links on my website runninglikeagirl.co.uk which talk about the basics. I think you're being quite tough on your leg muscles and perhaps not allowing them time to streeeeetch and heal. xxx

[CogitoErgoMum]

I've got big boobs and small feet. This has led me to believe that running is not for me. It hurts so much that it cannot be good for me. But I have such limited time, it is the only exercise I think I can realistically fit in to a day. If I start doing something, how long before I can go 30 minutes without actually wanting to die? I try to run and remember child birth, but then I am just reliving the pain of child birth and experience the pain of running - which is just worse.
So, I guess my question is, if I buy your book will it help me over come these mental and physical obstacles (the pain - not the small feet and big boobs - I don't expect miracles.
Please say it will!