I finally bagged the 5K today, now it is nearly 3 months since I graduated but it was never a priority to hit the distance, I was just happy running 3 times a week and gradually building my fitness. I was running just over 4K when I graduated at a speed of 7.35km a minute. For the last month I’ve been running 4.6k at a consistent 6.50 ish km/min so the fitness has definitely improved. I think at 46 I’m actually fitter than I was at 16 🤦🏻♀️ Today though was a beautiful morning, the sun was shining and it seemed like a good day to just keep on running and tick that 5k off. Maybe I should have done it sooner as I actually only needed to run for another couple of minutes.
A bit of advice needed...does anyone use a foam roller for tight muscles, still getting sore knees and quads, not when I’m running but most of the time when I’m not. I’m trying to stretch more after I’ve finished a run but how much stretching is enough?
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PaulaHud46
Graduate
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Sounds like you're enjoying your running. Good! Just keep progressing slowly and carefully. Doing some other exercise on non run days is good too
Do your warm ups and cool downs, religiously. You can do longer now the cold weather is upon us. I always have done as I'm slow to warm up. I finish further away from home so I can walk back which helps with the stretching.
I got a foam roller when I had an injury and the Physio showed me specificically what to do and how long for. You don't roll inflamed tissue or your knees. You work up to your knee and away from it. They are useful but I'd have a look a some videos to make sure you use it safely
You're quite new to running so you can expect to get some niggles. As you get stronger your knees should feel better. Which is why cross training is a good idea. It could be walking, swimming, cycling, dance, strength training at home or gym. Mix things up a bit
Haha I feel like I’ve been running for ages but I suppose it is still early days. Am I expecting too much? Thanks for the advice. I do plenty of low impact exercise in between runs as the dog needs walking but I don’t think I do enough stretching so have been looking into doing a bit of yoga.
I use a roller. I should use it everyday, but the only place I have to do it is in the lounge room and I can hardly do it while everyone's watching the box. I find it terrific for wiping out that after run calf and quad tightness. Not too sure how it would work with knees. I have a ball massager that would probably work for that. It's a hard ball, it's a bit smaller than a tennis ball and is in a kind of hand grip enclosure. I think I use that one more than the foam roller!
Thank you. Going to have a look on YouTube for instructions. I think if I work the upper legs the knees Should improve. That’s what I’m hoping anyway 😉
Whooo hoooo go you! Well done for sticking at it and you nailed it 🙌🏻 I hope someone can help with the sore joints 🙁 Take care but keep at it you’re doing great 👍🏻 x
Well done to you! I graduated at the end of August too. I can get to 5K but it includes a bit of walking too. You are doing brilliantly. On my non run days, I attend s yoga class and a Pilates class - both are excellent for stretching and I would say that yoga has helped with my breathing. I too have a foam roller but not too sure how to use it - I'll read up on the advice here. Keep on running 🏃🏽♀️🏃🏽♀️🏃🏽♀️
If you look at any training plan you will see that the runs are divided into different paces, because that is considered the best way to develop your running body.
Only 20% of your running time should be pushing the pace, while the rest of the time should be at an easy pace.
It may surprise you how slow it suggests you should run. It seems counter intuitive that to get faster you need to run slower, but that is the current state of thinking. This might help as well runnersworld.com/running
I hold each postrun stretch for thirty seconds and the pull should be strong enough to be on the verge of being uncomfortable.
I’m never trying to go faster, as long as I complete the 30 minutes I’m happy but I’m naturally just getting quicker. The only time I get carried away is when one of my ‘inspiration’ songs come on, you’d think I was running the marathon then 😂. Thank you for the links, I’m always grateful for any advice so shall go and have a read.
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