Am I falling apart?

[Visionon]

I haven't got a specific injury as such, I just think it is general wear and tear. I have been running a lot more frequently recently, 01/09 - 9K, 03/09 - 7K, 06/09 - 10K, 09/09 - 9K, today - 7K. After today's run my knees hurt (I have patella ligament issues), my left hip hurts (related to sacroiliac joint) and during parts of the run today my right ankle and shin felt like I had massive amounts of lactic acid. I always expect some pain after my runs and overall the benefits of running far outweigh a bit of pain which I am prepared to put up with it, but I feel I need several days rest after today's run and then start again next week, hopefully refreshed.

Does anyone else feel that their body struggles to cope with the rigours of running?

I personally don't think I could ever even consider running a marathon, my body wouldn't be able to cope, maybe its just the way I am made!

Cheers

V.

[cheekychipmunks Graduate10]

I don’t run fast enough to get niggles! There are benefits to being a 🐌 😅

Maybe a few rest days are in order? Do you do yoga? I find that really helpful on my non running days. Look after your body and it’ll look after you. 😀

[Visionon Graduate10 in reply to cheekychipmunks]

Hello Cheeky, I tried yoga once and it hurt my back, so gave it up as a bad job. Maybe I should consider it again...

V.

[cheekychipmunks Graduate10 in reply to Visionon]

If you have a look on YouTube for Yoga with Adriene, she does yoga for pretty much every part of the body. I use her videos a lot and they’re great I think. Might be worth a go at least. 😀

[Visionon Graduate10 in reply to cheekychipmunks]

Thanks will take a look.

[cheekychipmunks Graduate10 in reply to Visionon]

There is one called Yoga for Back Pain, but my phone won’t let me post a link. Good luck. 😀

[Visionon Graduate10 in reply to cheekychipmunks]

Cheers

[SlowLoris in reply to cheekychipmunks]

She does one for runners as well.

[cheekychipmunks Graduate10 in reply to SlowLoris]

Yes she does. I love her pre and post run videos too. 👍

[AlMorr Ambassador Graduate10]

Unless and you say that you are not training for a marathon I think you are running those distances too often and too close together, have about 4 days off running to rest or do other exercises, even a bit of cycling like I do.

After the short break from running, run 1 longer run a week, perhaps a 10K on a Sunday, if you wish to run on a Tuesday or Thursday, run a 3K or a 5K, perhaps a 5K parkrun on a Saturday morning, that way you should not get so much pain in your joints.

[Visionon Graduate10 in reply to AlMorr]

Yeah I hear what you are saying, but how do people like Ju-ju, who used to regularly post on here, run everyday for over a year...?

I guess some people are just built for it.

[AlMorr Ambassador Graduate10 in reply to Visionon]

Perhaps, but if you wish to run longer distances you must keep to a plan, especially if its more than 10K.

[Visionon Graduate10 in reply to AlMorr]

I don't really want to run further than 10K, just want to be able to run regularly. As cheeky said, maybe mixing up running with yoga is a good idea, not sure that will help my joints though.

[AlMorr Ambassador Graduate10 in reply to Visionon]

On the Ju Ju 10K plan, apart from running there are some non running days that you can do yoga, especially planks, I do planks to a couple of YouTube videos, if you wish to know which ones, I will tell you if you reply to this post. 😊

[Visionon Graduate10 in reply to AlMorr]

Yeah I also HIIT, and when I am not doing that I do core strengthening exercises on a daily basis. Thanks for the offer though.

[AlMorr Ambassador Graduate10 in reply to Visionon]

👍

[Madge50 Graduate10 in reply to Visionon]

Wow those are some distances you’ve been clocking up, well done! I think ju-ju started very slowly and with short distances, probably max 5k to start with or even less.....

One thing I’ve learned, and this is me specifically - it has taken my body a long time to get up to the distances I do at the moment, we’re all different......I’m thinking about doing the advent challenge in December, I’m not sure I could run every day, (possibly.....starting with a daily mile perhaps....) but I know I could do an activity every day....

I agree with others, in that you do need recovery time, depending on what ‘races’ I get into over the coming months, I’m thinking of occasionally taking a whole week off running.....just to allow good recovery time........my key thing is keeping the enjoyment more than anything else.

Hope your niggles settle

Mx

[Visionon Graduate10 in reply to Madge50]

Thanks madge, I must admit I enjoy nothing more than running through the lovely countryside we have here, but I think I need to reduce the distance and have just 1 longer run each week, disappointing but needs must!

V.

[mrrun Graduate10]

Bodies are different and respond differently to distances and frequency. I spoke to two runners last night, both of whom unable to run longer than 5K or so, non stop at medium speed effort, more then 2-3 times per week. I am now relaxed enough to run 10k each time but it's taken time to build that up. Marathon training is a proper test where a body learns in a simple way whether it can or cannot pull it of, especially given the frequency when you run on three consecutive days with distances of up to 16k. If your joints rebel at that stage than it's a bit too much of an effort. I was, luckily, alright but it took lots of loving care when it came down to stretching and downtime between the runs.

[Visionon Graduate10 in reply to mrrun]

Thanks for the insight mrrun. The way my joints feel at the moment I am not sure that I will ever be able to run 10K every run, I will have a few days rest and then keep persevering.

Cheers

V.

[JonathanP Graduate10]

You don't mention what pace you're doing? When running regularly, some should be at an easy pace - there is a rule of thumb but it's slipped my mind!😋

[Visionon Graduate10 in reply to JonathanP]

Generally my pace is about 5 minutes/km + or - 30 seconds.

[JonathanP Graduate10 in reply to Visionon]

I suggest you do at least one run per week at a slower pace?

[Chris141 Graduate10]

Yes I too think you are probably trying to do too much with not enough rest in between. Listen to your body. It will tell you. I agree that IF you want to increase distance you have to have a plan, but if you don’t then just mix it up a little more. But you ARE doing very well getting those distances you are doing. Just don’t overdo it because you will injure yourself and not be able to run at all for a while!

[Visionon Graduate10 in reply to Chris141]

Yes I have had several periods on the IC so know that feeling. I feel like my muscles are now in tune with running, it's now the joints which I have trouble with.

[GoGo_JoJo Graduate10]

What do you do straight after a run? How do you aid your recovery? You mention you do HIIT, how often a week do you do that? How is your hydration?

Your body is like a machine, it needs regular maintenance, the right fuel and regular check ups.

[Visionon Graduate10 in reply to GoGo_JoJo]

HIIT not too often, once a week maybe, generally just core strengthening stuff. Hydration is good, I drink tons of water.

[GoGo_JoJo Graduate10 in reply to Visionon]

In my own experience, and I'm currently at 30 miles/week, if you want to run longer and more often you need to look after your body.

I use a massage roller every night on hamstrings and calves. I spend usually 10 mins after every run doing low level aerobic stuff working the joints, knees/hips etc that are needed in running combined with dynamic and static stretching. I ensure that I'm eating within a suitable window that my body has resources to aid recovery (plus recovery shakes for runs over 9 miles) as well as having ensured that I'm not running on empty to start with.

Tons of water? I'm usually in the 2 to 3l/ day bracket, up to 5/6 in the super hot weather.

[Visionon Graduate10 in reply to GoGo_JoJo]

That's a lot of miles and recovery stuff. I have a really good healthy diet, so no trouble there. Water, same as you generally 2-3 litres a day. Can't really do shakes, as I am a type 1 diabetic, and they affect my blood sugars too much.

[GoGo_JoJo Graduate10 in reply to Visionon]

Doesn't have to be shakes; on runs where you've pushed harder or run for a longer duration then reward your body with roughly 20g of protein of your own choosing, within 30 mins of stopping. That is the peak "window" which really hits the spot. This helps repair muscles and aids in recovery. I normally only use this for runs over 9 miles/1.5hrs but I did used to on harder, shorter runs too.

[GoGo_JoJo Graduate10 in reply to Visionon]

Yea, it sounds a lot but 10 mins after a run soon passes and the roller varies based on tiredness, if I'm knackered it might only be 5 mins, if not 15 plus a few extra stretches for back and glutes. I want to run long, so it's worth it to me.

[Visionon Graduate10 in reply to GoGo_JoJo]

I currently stretch the hamstrings after a run, but that is about it.

[GoGo_JoJo Graduate10]

I've just seen you had surgery recently... did the doc clear you for running? Your body may still be recovering/re-calibrating from that experience.

What did you do about your shoes? Have you replaced them or at least had them checked by your local run shop? When the support breaks down you can expect new or the re-emergence of niggles in feet/ lower legs.

[Visionon Graduate10 in reply to GoGo_JoJo]

I am well over the surgery now. Kept the shoes for the time being, they have done about 500K now.

[UnfitNoMore Graduate10]

If a change is as good as a rest, then the opposite is also true. Nothing wrong with a little recovery break, or even a week of really short slow runs... the plan I’m following to HM has weeks where the mileage drops before increasing again, and I love them when they come up.

[Elisabeth3 Graduate10]

If I feel I need more days of rest, then I have more days of rest.

Nobody tells me to run. Nobody tells me not to run.

I don't run three times a week as I feel it would be too much for me. Also, struggle to find time.

Average runs twice a week I guess.

Why would you need to run a marathon???

The 'little' pain you may see as discomfort but if you neglect it it can develop to a serious issue.

What is the reason you run that much?

[Visionon Graduate10 in reply to Elisabeth3]

It would just be nice to be able to run a marathon distance, why does anyone want to be able to do it? I don't feel as if I am running too much, it's only 3 times a week...

[Elisabeth3 Graduate10 in reply to Visionon]

It would be nice to run a marathon. It would be nice to high jump or long distance swim in open water, and so on. I would not be able.

Not everybody wants to run a marathon. Those who cannot, probably don't want.

I cannot, and I don't want. It would be too dangerous a dream.

Of whom I know, I guess 1 out of 10 may want to run M.

Three times running a week, I see it as a guideline. No use to push yourself, it would backfire.

P.S., when it's darker sooner and cold, I will want to do less running than twice a week. Other exercises may offer the same joy and result.

[GoGo_JoJo Graduate10 in reply to Elisabeth3]

I think there is a natural curiosity, "could I really do the marathon distance", especially if/when you get up to/close to HM.

Having reached marathon distance and having decided to go even further, as I've pointed out, you get what you put in. If you want your body to give you/achieve more, you've got to put in the time and effort and ensure you treat it right to get the maximum back.

3 runs a week, of any length, isn't really an issue, but not giving your body what it needs (and every body is different) to recover, is. 👍🏻

[Elisabeth3 Graduate10 in reply to GoGo_JoJo]

I very much agree with all you say.

I am, though, not close to HM, so even less close to M.

I think it's a combination of curiosity and chasing achievement as well as knowing your abilities. I will not be a marathoner. Instead of beating myself up about it, I am happy with what I can do. Pushing the boundaries, of course, is exciting. Just push it sensibly.

I know you do. I talk in general.

[Hidden]

When you run or do any kind of exercise for that matter you actually damage the muscles you use for that exercise. You need to have rest days so that those muscles can repair, when they repair they actually become stronger than they were before.

So you have to rest if you want thins to improve, take it easy a couple of days per week.

[Visionon Graduate10 in reply to Hidden]

Yes completely understand that, that is why I am running a max of 3 times a week...

[Hidden in reply to Visionon]

Maybe you need to take a week or so off, it wouldn't do any harm, let your body completely repair.

It might be worth a try.

[Visionon Graduate10 in reply to Hidden]

Yep agree, I have run since Wednesday and gonna wait till at least Monday before I go again.

[Hidden in reply to Visionon]

Good, let's see if it makes a difference..

[Visionon Graduate10 in reply to Hidden]

Cheers.

V.

[Visionon Graduate10 in reply to Hidden]

Cheers.

V.

[backintime Graduate10]

I've only been running for nearly 6 months so take that into account : ) but if you want to run every day or frequently, I would think you need to slow one or two of those runs down. It might be possible to do those distances with that frequency, but maybe not as fast. Some of my slower (they are all slow lol) runs seem to help me recover, just keep the muscles loose without putting any pressure on them.

[Visionon Graduate10 in reply to backintime]

It's not really my muscles that are the problem, it's the old man joints!

[backintime Graduate10 in reply to Visionon]

Yes, but I believe it's all connected. Tight muscles and tendons pull on joints and restrict movement, or make it more painful, or make them move slightly differently. When I had to see an osteopath she manipulated my joints but also massaged the muscles /tendons connected to them to free them up.

Just a theory : )

[Elisabeth3 Graduate10 in reply to Visionon]

If you want to keep up with running, it's more sensible to have several shorter rests than a long wait after an injury.