Trying to run slower

[Queenie17]

Well its not as easy as it sounds😂. Recovery 4k this morning, legs were still a little tired from saturday 9k(maybe I should have had an extra rest day😒)enjoyed the run in light refreshing rain while trying to run a bit slower, but that made my legs feel worse Is that usual?.

[Instructor57 Graduate10]

Your right , I also find it's not easy !

Reducing your stride length and increasing your cadence will help 👍

youtu.be/WtYK7puN5OM(Not working as expected?)

[Queenie17 Graduate10 in reply to Instructor57]

Thank you, I wasn't actually sure what cadence was😒but I shall do a bit of research.

[NetCadet Graduate10 in reply to Instructor57]

This is so helpful, thanks!

[Instructor57 Graduate10 in reply to NetCadet]

Good 😁👍

[sofaspud in reply to Instructor57]

I find that increasing my cadence results in an increase in my speed. I had almost the same experience as Queenie17: 10km run on Saturday and a 4.5 km run this evening but my legs were heavy and it was such a slog.

My osteopath suggested increasing cadence to avoid a heel pain but that just makes me go faster - which is not ideal for a recovery run when the legs are like granite already! Any suggestions?

[Instructor57 Graduate10 in reply to sofaspud]

Of course increasing cadence and keeping the same stride length will result in running faster.

If you are experiencing heel pain then your stride length may be too long causing you to strike heel first on landing ?

However, I'm certainly no expert 😁

[sofaspud in reply to Instructor57]

Hello! Thanks for your response! I guess I was keeping the same stride length. It’s a bit confusing because to me running slowly is slowing the cadence.

But slow cadence means heavier thump on the ground and perhaps a heel strike.

I’m definitely a heel striker - my poor trainers can attest to that! The heel pain comes from a bruised/worn fat pad on the heel

[Instructor57 Graduate10 in reply to sofaspud]

Maybe this can help

youtu.be/lkNlB9TYqwo(Not working as expected?)

[Hedgehogs123 Graduate10 in reply to Instructor57]

Although this is a bit technical for me, I watched it a second time and understand it much better. Blimey I really realise when I started running how much there is to getting the correct technique. However, I'm sure one of the couch25K coaches telly you to strike the ground heel first which is what I was doing, but now I realise that's not what you do at all. So I was a bit confused.🤫🏃‍♀️

[NetCadet Graduate10]

I agree! I tried on Sunday for an 8k. I find cardio wise, it's better but leg wise it's more tiring (but that could also be the longer than normal distance?)

[Queenie17 Graduate10 in reply to NetCadet]

Oh glad its not just me!Things may be about to get technical, as I check out my cadence.

Are you doing ju jus magic plan?

[NetCadet Graduate10 in reply to Queenie17]

Yes! I got sidetracked in the middle because I dabbled with a Garmin plan but I think it was too much too soon and I got an injury. Now back on track and done 8k. I am planning to do my 10k in 4 weeks with the next long runs increasing by 500m each week rather than repeating 8k and 9k (if that makes sense!) You must be very close having done 9k!

I also find the cadence thing very interesting as I thought that hitting the ground more was bad for joints but it looks like the opposite! That video explains it really well!

[Queenie17 Graduate10 in reply to NetCadet]

Yes I have run 10k(I was doing 8k and felt good that day so I went onto 9k and then 10k!I shocked myself😂but id did give me confidence that I can achieve it again.

I am interested to gen up about cadence, I didnt know what it was.

Good luck with your longer runs👍

[NetCadet Graduate10 in reply to Queenie17]

Congrats!! Great achievement! You should get your Graduate10 badge! (I don't know how but I think you message one of the admins and show your run log.)

[Beatlesforever Graduate10]

It takes a while to get used to it, but it's apparently very good for building up muscle. I guess it relies less on momentum to carry you forward so it's more taxing on your muscles 💪

[Queenie17 Graduate10 in reply to Beatlesforever]

Oh I didnt know that, learning every day, thanks😎

[Roxdog Graduate10]

I still find 2 rest days between runs works for me. Your 1 day gap may not have been quite enough as you'd done a long run. It's a common problem to set off too fast and to start feeling it later on. I find listening to slow music helps a lot. All thos motivational music doesn't do ot for me. Staying relaxed also helps slow things down.

[Queenie17 Graduate10]

Good idea I will try that.

[hamit Graduate10]

Well what I find is that running to slow is hard. My rule is to run at the speed which I am comfortable with unless I decide otherwise.

[Katnap Graduate10]

I use nose breathing to go slow. Not as easy as it sounds. But it does help you run slower.

🐱 Katnap 🐱

[Queenie17 Graduate10]

You're r right! I have been trying😂will persevere👍

[Hidden]

Yes I’ve been trying to run slower. It’s given me the oomph to go for a longer distance but agree it can feel harder. I sometimes do a sprint at the end, just to cheer my legs up!