Well I’m still glowing in my 10k glory , I talk to my superfit, sports science degree, PE teacher (but non runner) hubby , about doing another 10k tomorrow.
He says I need to just keep doing 5k until I can do it easily , comfortably and faster.
I say I’m not that interested in speed and now I’ve done 10km and also did 2 x7.5km and a 6.5km last week I m not really planning to do 5kms that often anymore . If I can , and I m feeling good then I want to do a minimum of 6.5/ 7 km so that the next 10km is never that far away.
He says I ll get injured and faster 5kms should be my goal for a while. He does make a good point about my TBJ and fatigue but I don’t want that to rule me.
I always take a recovery day. If I feel niggles or that something isn’t quite right I slow down and I am not going to push myself too far that I can’t run. I feel that as half the battle is actually getting out there that once I’m out and feeling good I should keep going if it feels right.
Any advice . Who is right ??
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Nwrkpak
Graduate10
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I would do no more than one 10k a week for now and shorter runs the rest of the week. Rest some days. I found when I tried to push and do more so soon after my first 10k I got really tired. But Im no expert.
You’re more experienced than me FlickM3 and your suggestion is also a bit of a compromise between the 2, so Thank you. One 10k a week sounds sensible but I could do 6or7 Kms for my shorter ones. . I ll aim for between 6 and 7 tomorrow . I am quite religious about my rest days. I never run on consecutive days . Maybe in time that will change but at the moment a day in between runs works well for me 😊
Ive done a couple of 5ks in a row after my 10k the other day. Sometimes I just do a short one, between 1.5 and 3k. I think the shorter ones teach us soemthing too, and I get more of a runner’s high after a short, sharp run.
Doing a 10k and two 6 or 7k's in a week sounds like a lot for someone newly hitting 10k.
The thing you should bear in mind with endurance running is your body doesn't always "know" it has done it, the damage is sort of invisible. But endurance running does damage you and far more so than the shorter runs and thus recovery is even more important. The shorter runs in the week in concert with the rest days give your body that opportunity to rebuild the damage and recover more fully for the next endurance run.
The clue is in the name I guess. I'm not saying your husband is correct, you should run in the way that appeals to you most, I have a friend who only does 5 mile runs (that is is, never anything else), but you should consider what lets you recover adequately and whether you have actually built the running stature at this juncture to support 23-25k a week or 100k a month plus.
Thank you. Something to really think about. This running lark is so addictive I just want to do as much as I can BUT I'm in this for the long haul so staying fit and healthy is really really crucial for me.
The point about damage is very relevant.
I'm out for a run later today and looks like a shorter one is on the cards. Might even have to be have with a 3/4 km.
I agree with @pinkaardvark; doing 10, 6s and 7s is a lot in a week. I’m doing one long run- that could be 7, 8,9 or 10. And two shorter to begin that was a 4 and 5. Have recently increased to a 5 and 6 only if I have the time.
I think that sounds a good plan. Its a difficult balance, we all want to run and achieve longer distances but we also absolutely hate it when we have to take time off due to injuries. I speak as somebody currently on the IC
I'd agree with the others about trying to rein yourself in a little (not easy!).
It is so tempting to push further when you can but it only sets us back in the end. Recently I have had such heavy demands on my time that running has been tough but the opportunity presented itself to get out in the early morning on two consecutive days, and since that is normally impossible for me I jumped at the chance. I only did 5 k each time but felt it in my hip after the second run - nothing I imagine a good rest for a day or two won't sort out but surprising all the same. I had totally underestimated the impact that my recent reduction in running would have - I was happily regularly running much longer distances beforehand - but most of all, I had no inkling whatsoever during the run or immediately afterwards that I had pushed too much.
I know you are careful not to run on consecutive days so my example isn't great. But it does show that we generally don't know when we have run too much, or in the wrong way or at the wrong time, until it is too late.
If I were you I would consolidate a pattern of one 10k a week plus two at 5k; maybe one of those relaxed and the other with speed work and intervals (which I nearly always avoid doing but love when I actually do). You can then think about adding a little more distance further along the line but not adding to all the runs you do.
Helen, was that the actual hip or the socket where hip and femur join? If the latter, i had that for the first time after my last 10k. Never bothered me before and soon went away, and it was a hilly route ...
It was a sort of pulling sensation on the outside of the hip, not in the actual joint itself, and went away quickly by itself. It was odd that it was just on one side but didn't seem to be a problem. I think it was probably just a useful reminder not to get carried away!
Thank you . I know all the advice is sensible and as I have now decided my long term goal is to run a half marathon in November 2019 then there is no rush . I’ve got a long time to get stronger and make sure I build up gradually. I am going to book a 10k for September /October (this year) and work slowly toward doing a good strong run then. Then start real half marathon training in Jan . 😄
I’m not gonna tell my hubby he was right though haha😊
I ve not been out yet today , planning to do around the 5km mark this evening.
Not sure that pushing for faster 5ks is less likely to cause you injury TBH. Its not about just the miles, but the tempo that you are pushing.
As you are new to the distance, I would go with the advice given here and have two shorter and one long (10k) run. The shorter runs don't have to be 5k every time. How about making one of those runs shorter but try intervals or fartlek? Intervals will give you better structure (which I prefer) say, 100m fast 400m recovery (X3) and build up repeats to x6 over a few weeks. Then try increasing distance e.g. 200m run 400m recovery. Fartleks ive you more freedom to feel your way, by deciding your self when to run fast and slow by landmark goals e.g. sprint to the next lampost/ end of the road.
Mix it up a bit. but don't make more than one of your runs a fast one.
Slow running and rest days build legs. It takes 18 to 24 Months for running legs to get built. Running fast too soon spells trouble so take care ! Fast five k’s are really hard
Once I started 10K runs (after many 5K runs) I got a bit obsessed and was doing three a week, anything less than 10K wasn't a proper run in my eyes (quite how I got to this opinion I don't know).
It wasn't long until I got injured, hurting the arch of my foot. Two weeks later I'm back into the 10Ks for a couple of weeks before I hurt the arch of my other foot... Oddly on both occasions the foot didn't hurt during the run but later/next day.
So, now I have come to the conclusion that I need to build up a bit more, a couple of 5Ks and a 10K per week should be about right. There is nothing more frustrating than feeling like you are getting OK at running and then putting yourself out for two weeks. Whilst injured I switch to cycling and HIIT to keep the fitness up and actually did my 5K PB yesterday (23:27) which was nice!
Yes. Thank you I m realising that as much as I keep avoiding fartleks, Intervals, faster runs and hills , if I am serious about improving my running ( which I am ) then I can't just occasionally throw out a 10km run I've got to plan it properly and do a real variety of stuff.
I do run on roads, tracks, paths and even through fields so my terrain is varied. I 'll run on any surface I can if it's the road less hilly!!!!
I am starting Juju 10k plan today and o know that's got the variety I that I need.
I am terrible for not including variety. I struggle badly with time and availability issues and so I tend to do whatever I have the time or inclination for at a specific moment rather than following a plan, which would be better. I tend to work on the basis that perfect can be the enemy of good though, so I do what I can, try to listen to what my body is telling me (I can be deaf sometimes), and enjoy myself
I agree about your varied terrain being a very good thing, btw.
I think Whatsapp has given some good advice - many trips to the injury couch happen as a result of pushing speed or distance too much too soon. Your plan for a 10k focus followed by a steady increase in endurance sounds spot on. I prefer fartleks to intervals because I know I can push myself depending on how I feel, rather than to some set programme.They say it takes a good couple of years to build up your running legs. Also, are you finding time to work on strength and flexibility? I have definately found that I have to work on these to keep me running fit! Good luck🙂
I do a 7 minute strength training for runners video from Youtube on my nom running recovery days and I think that's helping. I'm not sure o know the difference between fartleks and intervals but I'm sure Google or YouTube can enlighten me 😊 but so much good advice on here it's been great.
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