There is a time for slow & steady....

[Davoda]

Disclaimer!!! If you are working your way through the C25K programme, then please heed the advice regularly given on this forum - slow & steady, it really is the best way through the programme.

This post is NOT advice for undergraduates!!! 😉

Now that's cleared up!

I am still making my way back after 6 weeks on the IC (no fun!!). I kept pushing my distance a little further - a long slow run on Sunday, but complained to my physio last night that I still have a tightness & a niggle whilst running.

She said: "and afterwards?"

"Nothing"

"Ok, what speed are you going?"

I told her

"What's your PB in Parkrun?"

"26:03"

"There's your problem - you're going too slow for your natural speed & you're tensing your thigh, so I suggest you run a bit faster & a lot shorter. Now don't go crazy, but try to go a bit faster." (She's a runner herself!)

🎶 to my 👂!!!

So with her permission off I went this glorious evening - just a short 2.5k and my first time of any speed in nearly 8 weeks.

Totally loved the negative Splits & the adrenaline rush from pushing myself a bit, so I can get back to working on my speed - it's got a bit to go to get to pre-injury level, but it's a start!!! 😀🏃‍♀️😀

And she was right! I only had the slightest niggle & NO tightness. Yeah for my physio!

[Razouski]

Wow, this seems like good advice. I had a long spell on the injury couch, again! (achilles tendons) and got rather disheartened which is why I've been absent from the forum for sometime. I'm now slowly working my way through 5k runs hoping to get back to my previous fitness, speed and distance. The frustrations that I've kept up with all my gym work, included some specific exercises given to me by my PT, religiously do my warm up exercises and 5 minute warm up walk, but as soon as 5k is in sight my left achilles starts to niggle, and by the time I'm on the 5 minute cool down I'm almost limping home at snail's pace. And it's not as if I'm running at a fast speed.

I even bought new shoes and ankle supports to see if that would help. The shoes are fine but the ankle straps were uncomfortable and were cutting off my circulation.

I'm glad to see you are getting back towards your speed, and smiling.

x x x

[Davoda Graduate in reply to Razouski]

Oh I miss sorry to hear you've still been suffering😢

Maybe you just need to stick to shorter runs? So forget about even 5k for the time being & stick around the 3/4k mark?

I really hope you can get it sorted. I miss my running buddy! 😞

I was meant to be doing a 10k race tonight, but I'm not even going to try - I know I could probably do the distance, (though not in a time that I would be pleased with!) but I also know in that environment I would push myself and I've only had 10 days since I even started again - nowhere near full fitness, speed or strength - so I'll go along with my camera, but not my running gear.

[Davoda Graduate in reply to Razouski]

Are you doing specific dynamic stretching for your Achilles' tendon, after you walk & before you run?

Whilst I was on IC I just kept volunteering at Park run, I didn't want to get out of the routine of it. I loved it so much I ended up doing it every week - indeed am still volunteering this week, as I don't want to push myself to do a fast 5k & I don't want to do a slow one!!!!

[Razouski in reply to Davoda]

I'm doing sTRetching before my warm up walk, but not after the warm up walk before the run. Similarly I do sTRetching after I get home after cool down walk, but not between run and cool down. Do you think I should?

Glad you're enjoying volunteering at Parkrun. I haven't been to a Parkrun in ages, but because of my hearing impairment and balance issues I actually prefer running on my own, where I don't have to worry about not hearing what's been said, or getting wobbly as people run pass me close by.

I will try fitting in more stretching, and will continue my eccentric heel drops etc.

[Davoda Graduate in reply to Razouski]

Well my PT told me to do dynamic stretching (not static) and to consider doing them between warm up walk & running.

So might be worth consudering?

I REALLY hope you get a good solution. I would definitely stay around the 4K mark, if it was ok & if the physio agreed to me running. There's nothing magical about 5k, especially if you're not really into Parkrun. And it's demoralising hitting the pain & not being able to continue. 😥 So better a shorter run than a longer painful one.

Xx

[Michael_W Graduate]

I remember running at a parkrun with one of my boys a while back and he wasn't really up for a quick time so we jogged it in 32-ish minutes and my calves were arching for ages afterwards. I think I made the mistake of lowering my cadence rather than stride length. So, I agree, there's a lot to be said for knowing your natural pace and not straying too far from it.

The main thing that helped me to find a comfortable pace was to establish a weekly longer run out to 10k, which I run with quite a high cadence but a shorter than usual stride length to keep down the speed and required effort. Might work for you too.

[Davoda Graduate in reply to Michael_W]

That's really interesting.

I think it's the other way round for me! Last night I was more comfortable with the longer stride length, which before last night I had been deliberately taking shorter strides so as not to overstretch the adductor. But last night I allowed myself to use my normal stride & it definitely felt both right & natural.