First 7k! Plus a few questions about running longer distances

[emilyb95]

Apologies, I think this is going to be a long one 😬

I started C25K on 21st March 2020, after being an lifelong avid anti-running activist (because I was rubbish at it) 🏃🏻‍♀️

Since graduating/consolidating, I have been doing the magic plan and recently completed my first 7k at an average pace of 6:07 min/km which I was thrilled with (kept trying to slow down but it hurt my calves to go slower?)

Since I have been running slightly longer distances, I have collected a few questions/observations.

Does anyone else find that their nose runs when running? I start with completely clear sinuses, and by the end you’d think I had the worst cold of my life 😂 if anyone could share any tips to avoid this I’d be very grateful.

Also, I have been having problems with a pain in my side (always on my right and in the same position, at about my 8th rib). I had assumed this was a stitch, but lately it’s been giving me problems even on my warm up walk. Sometimes it flares up during the run and goes away, and other times by the end I’m clutching my side barely able to breathe. Not sure if anyone knows what the problem could be/how I can correct this?

Thank you as always for any responses, the advice I get on here is always invaluable and I certainly wouldn’t be at this point in my running journey if not for this forum 😊

[Dtay1978]

Well done 😊

[emilyb95 in reply to Dtay1978]

Thank you very much!

[Hidden]

I think a runny nose is quite a common issue and I just blow my nose on my shirt. A bit grim, I know! If you are more polite than me just take a tissue. Your pain sounds like a stitch, are you hydrated enough? There are some breathing exercises you can do too- google it or search for 'stitch' on here.

7k, very well done

[Chicken1966 Graduate10 in reply to Hidden]

Always fun when you decide to wipe the sweat from your eye forgetting the nose blow 2 k ago...

[emilyb95 in reply to Chicken1966]

🤣🤣🤣

[emilyb95 in reply to Hidden]

Hahaha that's made me laugh. I will have to start taking a tissue because at the moment i'm just wiping my nose on the back of my hand which I don't think is particularly dignified either 🤣

I'll have to check out those breathing exercises. I think I am hydrated enough, I drink a minimum of 3 litres a day which should be enough?

Thanks very much! Looking forward to carrying on with the plan

[Grannyhugs Graduate10]

Well done with your progress and such fast speed. Runny nose - always, right from the start. One of the benefits of cold winter running is tou have handy gloves to do the deed🤣 summer - I touch a few paper hankies in my bra to pull out as needed. Happy running 🤗

[emilyb95 in reply to Grannyhugs]

Thanks very much I'll have to start doing the same, I must look disgusting running around pouring from my nose 🤣

[orangeguy Graduate10]

Th runny nose - I always have that, I never go running without a tissue or a handkerchief. Sorry but I don't have any answers on the side pain.

[emilyb95 in reply to orangeguy]

I'll have to start taking one with me, thank you!

[Flamborian]

The side pain could be due to posture. Inflammation of the nerves in the spine can materialise as pain in seemingly unrelated places. I get lower side pain from tightness in shoulders/upper spine.

[emilyb95 in reply to Flamborian]

I am wondering that, because I think I do run lopsided (I have a dodgy hip and have for years). Not sure if that could be causing part of my problem

[damienair Administrator]

Well done on your great success so far. I’m running for 3 years. I’m no expert but I have picked up some experience along the way and been on the injury couch a couple of times. Here are a few lessons I’ve learnt.

Lesson 1 - Do not be in any hurry to get to 10K. You are a new runner. You have to slowly build up your legs and your body. Get used to running 5K first. When I say get used to running 5K, I mean spend about 2 months running 5K x 3 times per week. Then if you can run 5K easily without any pain or discomfort then start slowly increasing 1 of you 3 runs per week.

Lesson 2 - Don’t put yourself or your body under pressure too soon. 90% of my running is 5K. If I train for 10K it’s because I’ve entered a 10K road race. Or I’m trying for a 5K parkrun PB time. Just because you have graduated from C25K, it doesn’t mean you have to get to 10K straight away.

5K is an amazing distance. I spent 2 years trying to improve my 5K time. It took loads of training all through the year. I managed to knock 14 minutes off my 5K time since my very first parkrun. But that also translated to 10K. And the 5K interval training helped take 20 minutes off my 10K finish times.

Don’t continue to try to push on to 10K if your getting cramps or stitches. Relax. Enjoy 5K at a slower pace first and then try to increase your 5K finish time. When your comfortable, then move on.

Damien

[emilyb95 in reply to damienair]

Thanks for the advice Damien, I really appreciate it I'll definitely see how it goes and slow everything down a bit, I don't want to get injured when i'm just getting used to running. I do enjoy running a 5k and have already knocked over 4 minutes off my time since graduating, so I will try to focus on that more rather than the longer distances for the time being.

[MoliJ Graduate10 in reply to damienair]

Thank you for that advice. X

[Flamborian]

A dodgy hip could be the cause. Might be worth seeing if the pain responds to anti-inflammatory medication, like Ibuprofen. Maybe also worth seeking professional analysis and opinion of your running gait/biomechanics. I undertake daily stretching exercises of upper spine purely so I can continue running.

[emilyb95 in reply to Flamborian]

Yeah i'll have to give it a go, thank you! I'll definitely have a look into that because it's becoming quite bothersome, even on a 4k today by the end it was like I had been stabbed in the side

[ju-ju- Graduate10]

well done you, and as for your questions:

1. Have you hayfever? A runny nose is very common, and we all get it. I take a tissue or blow my nose on my buff.

2. Sounds like stitch but clearly its bothering you more than in the run. Do you ensure you have an empty tummy when you run? Some people are really sensitive to anything. Do you stretch etc after a run?

[emilyb95 in reply to ju-ju-]

I don't think I have hayfever, it's never been something that i've had in the summer before. I'll definitely start taking a tissue.

I do always make sure my stomach is empty and I never run after a meal. I usually go mid-morning, around 2 hours after eating something like a small yogurt. I do stretch after I run, but maybe I need to get more committed at this because sometimes I forget and leave it a bit of time after I get back. Thanks for your help

[ju-ju- Graduate10 in reply to emilyb95]

good plan, I hope it improves.

[Couchphoenix Graduate10]

Yep I get a runny nose, but not the rib problem, sounds painful that, barely able to breathe doesn’t sound good, you need to get that checked out, or at least look into possible causes....well done on the 7k 👍

[emilyb95 in reply to Couchphoenix]

Thank you! Yeah it's becoming quite troublesome, even today doing a 4k I was in agony by the end, so I do need to get to the bottom of it asap

[SlowLoris]

Focus on breathing and posture. Engage your lower abs and glutes slightly to keep your pelvis straight. Breathe in through the nose and deeply. Slow down if necessary to focus on technique.

Going slower shouldn’t make anything hurt more so try and work out what you do differently at the slower pace.

[emilyb95 in reply to SlowLoris]

Perfect, i'll try all of that, thank you for your help. I'm not sure what I do differently, but I must be doing something because my calves really ache going slower - i'll have to try and work out what it could be

[Jell6 Graduate10]

Sometimes even non hay-fever sufferers find something that gives them allergies ( I did recently, I put it down to the hot, spring weather!)

Do you run empty handed?

Carrying something can impact on your posture, especially now that you are going further.

[emilyb95 in reply to Jell6]

Yeah it could well be some sort of allergy! I do run empty handed, I used to run holding my phone when I was doing C25K and I found that I was getting neck ache, I assume from holding one shoulder higher than the other due to the phone. Since graduating, I just wear my watch to track me, with nothing in my hands (and I don't get the neck ache anymore)

[Jell6 Graduate10 in reply to emilyb95]

May be worth mentioning to your GP then.

New pains with no obvious cause are always worth getting a reassuring check up.

[emilyb95 in reply to Jell6]

Yes can't hurt to give it a mention, thank you

[Coddfish Graduate10]

Lots of runners suffer from the running nose problem - I certainly do. I double up some tissues and stick a pair into The top of my bra on each side, usually that’s enough to get me through the run.

[emilyb95 in reply to Coddfish]

That’s a great idea, thank you! I’ll have to try it