So last weekend I ran my first 10k of 2019. I shouldn't have but was getting fed up lazing around the 8k mark.
My plan had been to keep working on my 8k distance to try and improve my running efficiency and times. I foolishly clicked on the Strava 10k challenge resulting on my pushing myself into doing 10 before I was ready.
All the same I didn't expect the run to be such a hard slog. No idea why, maybe because I slowed up, maybe because I was hitting the ground too hard or maybe I was just overthinking things. Who knows!
Anyway I finished the run and the next morning was stiff and aching. I really must work on a proper stretching regime!
I ran again on Monday, couldn't run Tuesday or Wednesday and the stiffness just stick with me all week. I couldn't take it any more and headed out this morning to do a 5k run. It's weird! On the run there was no stiffness but when I was walking …. !!
So this week, I promise myself to get my act together and do some form of stretching everyday.
I want my next 10k to be much more enjoyable than the last.
Written by
Richard7
Graduate10
To view profiles and participate in discussions please or .
Thanks ... Don't know what it was. No the 8s have been fine mostly. I think deep down I am still a couch potato that happens now to enjoy running. I need to take the next step bit I know how terrible I am at routine!
I always stretch after and have started doing the pigeon stretch too Richard ( you can google it on yoga stretches with Adriene)... its a nice stretch, but I have to be careful getting up and down to the floor!
Maybe running on the Monday following 10k on Saturday was a bit too soon for you, I have a few days rest following a long run...😯
Great running all the same and do go easy on yourself, enjoy the highs and take some extra rest maybe😉xxx
I’ll second the Pigeon stretch: it’s great for your adductors and ITB - helped me no end as I used to get really tight adductors after a run. And yes, it is one of those yoga poses that’s a bit of a challenge to get in and out of, but it’s so worth it.
Thanks I will take a look. Truth was last week was complicated. Tuesday and Wednesday were not going to be possible so it was either Monday or wait until Thursday! Didn't run Tuesday to Friday - still aching!
Yes, it does take a bit of practice, it’s taken me ages tbh, but if you’re tight it’s going to take a while anyway. Using the breathing techniques help as well. Just go gently and be nice to yourself and it will come. I do a yoga session on a DVD once a week and that’s all it needs.
Richard I’ve had a similar situation. I’ve been working on hills of late and really enjoying it (what? 😳), and was almost taking my body for granted. I went out for a 6k last Tuesday and it felt awful every step of the way. I’ve done 6k enough to know it’s well within my capabilities so I was quite despondent even though the time was fine. ☹️
I decided to step back from running for a few days to reset, so I posted on here (almost asking permission I guess) and everyone was so supportive, saying it’s something every runner should do every so often. I had loads on this week anyway, so not running took the pressure off, and now I’m itching to get out again tomorrow. Too windy today. 💨
Have you thought of taking a few extra rest days yourself? You never know, it could do the trick. Good luck! 🏃
Haven't run Tuesday through Friday! Problem though is I sit at my desk all day! I think this is where my body needs something every day to stay flexible. But I agree normally after a longer run I would leave 2 days. Recently mornings have been more complicated so I have been trying to fit them in according to what is going on on which days.
I find aches and pains disappear when I'm running. As for the run, some are just like that. It seems random, but it must have complex, hidden causes - sleep, what you ate, how otherwise rested you are etc etc. Anyway, you did your 10k and thats grand x
We all get it at odd time. Have you tried putting the printer on another floor so you have to run up and down the stairs when you print something? That's what happens to me at work. In the old days I would have asked to use my colleagues printer right next to me, but these are the new days😁
I think we've all got that little bit too far sometimes, when our legs are just not up for it. I notice you didn't say that only the last 2k of your run was a hard slog, so it may have been that the 8k would have been tougher than usual anyway. Some runs are like that, and maybe a slow 5k would have been enough. Either way, you have a plan!
I always stretch after a run and although I have a stretch routine, I also target any extra niggles that crop up from time to time. A daily stretch routine would be better though, I agree. Let us know how it goes.
Thanks - routine is my problem - I am no good at routine! But understanding out weaknesses can be a strength. So it sounds like I need to build some sort of routine that is varied to keep things interesting!! Hmm sounds like I am setting myself a challenge.
If you're not a fan of stretching or don't have time for it, then make sure you have a good cool down walk after your runs. At least 10 minutes. I love stretching and do it a lot but after races when I can't do my usual routine I just walk and I have zero aches afterwards.
Thanks IP I was reading recently the importance of warming up and how it gets the body ready for running. I usually just do a 10 minute walk before and after but after doing some research have been introducing more activity into the warm up section. Still some way to go on that to get a good routine into the WU/CD.
I found this out by accident. After a race I couldn't find my husband where we had arranged and ended up walking for about 20 minutes in the process. Not a pain or ache afterwards 🙂
Hi Richard, well done on doing your 10k . The link is the NHS suggestion on stretching after a run - I was using these throughout c25k and continue to do them now. I have never used a roller on my calves, although many on here swear by them.
Thanks - I have a host of useful links but it's good to be reminded. It's like having a shelf full of books and people thinking you read a lot but in fact the books have never been read! In my case I have a wealth of information gathering just need to start doing some of it. Gradually getting the idea! I will bookmark this one ... all I need now is to do it!!!
Thanks Ted - squats we'll definitely feature. I have stated doing lazy planks - not strong enough for full planks yet. I have stated to introduce some drills into my warm up but I think at the end of my run I am just walking and not doing a proper cool down or post run stretch.
As long as it’s a brisk warm down walk Richard. I more often than not run door to door, doing my stretches straight after.....YouTube is full of ideas which I found useful 😊
Drills before my runs are important to me. I have a large through lounges so can really get a decent lick on.
Well done on the 10k Richard7 !! Stretching everyday sounds like a good plan...sometimes I think we need to stretch more, even on our rest days to keep those muscles flexible....I'm rubbish at stretching though so I ought to practice what I preach, so I'm going to take a leaf out of your book and stretch more! Maybe take an extra rest day after a long run?
You can take a leaf out of my book for intending to stretch .. but I have yet to start practising what it is telling me!! You know what they say .. tomorrow never comes!! Better start today then!!
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
