How are my legs feeling so much better after my first 10k of 2019 (not sure if I managed 10k in 2018 either) than after my 5ks?

[Mike_Bravo]

Hiya,

Hope you're feeling great and that your runs are going well.

So, predominantly motivated by a girl I like that does 10k runs (have you had a better motivation than that?), on Monday 6/5/19 I ran just over 5k in just over half an hour. This was my first run this year and I was happy with how I'd done.

Thanks partly to not stretching my legs and partly because I'd not jogged more than a few metres for a long time, my legs the day after were very achy. It was quite a pleasant i've-pushed-myself sort of ache, but the next day I still felt so achy that I went on a short 1km-ish jog to get my muscles warm, and then spent a good 10 minutes on my legs only.

This helped, because on Wednesday 8/5/19 I managed to run 5k in about 28ish minutes before work by minutes by getting up at about 5 am. My legs by the end of the day though were very tired (at work I typically manage to do over 10k steps a day). I wondered whether it's better to run before or after work. Which do you do and why (assuming it's not just simply you don't have time in the morning)

I want to wake up earlier anyway, but judging by the below I'm thinking after work should be fine.

Yesterday (Friday 10th) after work (I'd already done over 12,800 steps) I set out for a run as soon as I got in. I don't have an app on my phone with a route in it, though I had an idea of what direction to go in from a peruse of Walkit.com which thankfully has considered my local area. I'd recommend looking at their circular routes which will give you a route from 15m > 4hours long if you're seeking a new route.

I did more walking than I had anticipated doing, but I never stopped. If I'm going to be running 10ks regularly I definitely need to get my pace sorted. My slowest pace was over 12 minutes per km (walking) and fastest 3:10 per km - why on earth was I running at 3:10 per km on a longer run?!

It's fair to say that after only running two 5ks I had NO intention of running 10k, but somehow managed it. The latter 2 or 3km were spent running around the block (generally flat and so I could get home to collapse as soon as that magic number appeared on my running app). I had several people try to call me when I felt at my least capable, which was great (not).

So I'm very happy with my result - first 10k for at least a year and I managed it in just over 1hr.

What I'm a bit confused about (finally the reason for this post, sorry) is that this morning, though my legs ache a bit, it is nothing like they did from 5k runs. I'm not sure why if I push myself to go 10k that I don't feel proportionately tired the next day. Maybe over the course of 10k, my leg muscles got used to being used but 5k doesn't give them enough time? Haha, probably not. I don't think my leg muscles have improved from 2 runs so much that they could just handle 10k. I did stretch for at least 10 minutes as soon as I was able to get up again but did no more or less than I had done for the 5k two days prior. I'm no stick figure either, I think I'm about 14.5 stone at the moment and that BMI scale thing says I'm overweight. Maybe I'll feel it later today or tomorrow and my body is just toying with me.

Any suggestions you have for how you think the 10k has affected me seemingly less would be well received. Maybe you've experienced similar? I'm looking forward to my next run, where I will try to focus on keeping jogging and resisting the urge to walk. I imagine that will improve my time by a few minutes. I'll try to find another route, I might scout one out over the weekend. You'll probably agree that if you're running for an hour you need some different things to jog past - running in circles for an hour makes it harder for me to keep going.

I wish you all the best with your next run and thank you for your time reading this slightly too-long post

Mike, in Sandwell nr Birmingham

[Flyingred Graduate10]

Well done for your motivation and tenacity! I'll answer the questions I can:

yes, morning runs are better – the body copes better and research has shown that people who work out before work stick at it more than those who schedule exercise in the evenings

your legs? wait 'til tomorrow before reaching any conclusions – the onset of aches can be delayed by 24 hours or so

no, I don't agree that if running for an hour I need different things to jog past – my priority is being able to maintain pace in a traffic and pollution free environment where I don't have to stop for or avoid road users.

There are a lot of resources online providing training plans which give variety and progression reducing the risk of injury – you may find it helpful to follow a plan depending on your goals.

As you mention your weight, you're probably best sticking to aerobic workouts to encourage your body to burn fat. Happy running!

[Hidden]

I hope you get the girl!

[Mike_Bravo Graduate10 in reply to Hidden]

Aww thanks Helen

[grumpyoldgirl]

Well, like Flyingred said, don't count your chickens too soon! But I'd say your two 5k runs acted as a warmup for your muscles, since they were the first runs for some time. Don't give up on the stretching Mik, whatever you do!

[Mike_Bravo Graduate10 in reply to grumpyoldgirl]

Thank you grumpyoldergirl I have been thinking as well, the fact I was on my feet all day at work probably meant my legs were already warmed up to some degree. I am now though going to follow an 8 or 10 week plan to build up to 10k so it'll be some time before I'm doing it again. I won't ever forget to stretch again not only does it leave me feeling achy but of course your muscles don't grow nearly as much, if at all, without stretching

[grumpyoldgirl in reply to Mike_Bravo]

I think that's the way to go Mik, you've certainly got a great incentive!

[Mike_Bravo Graduate10 in reply to grumpyoldgirl]

even if I don't get her, at least I'll be fitter - win win

[Mike_Bravo Graduate10]

UPDATE: Now 4 days and 2 runs after this 10k I did and I'm still not feeling any worse from it. Maybe I'm more ready for longer runs than I think I am.