Do I need to up my game??

[Pete1w]

After this year's HM disaster (pulled out due to injury) which followed a lengthy rehab period I now feel back to full fitness. I have an inkling to enter next year's Half but at the moment I'm happy with my 3 runs a week. My question is do I need to start upping my game. My current plan is roughly a hill session a week (5K ish), a moderate speedy run (6/8 K) and a long run of between 10 and 15 K. According to Garmin my VO2 max is improving but I just feel like I've plateaued a little and neither my speed or distance is improving. My fear is over training and getting injured again so it's a dilemma what to do. Any advice is appreciated.

[misswobble Marathon]

Yes, over-training is a genuine concern. If I'm training for a race I follow a structured plan to make sure I don't over-run I had a serious shin splint so have a real fear of overdoing it.

You can still have fun with your running without doing too much. Your three runs a week at various distances sounds ok. You could do the longer distance run every other week though, if you feel it's a bit much . A 3, 5 and an 8k sounds good with a longer run say every other week. One of your runs could be intervals Your longer run could contain some fartleks. Mix it up a bit and keep it interesting. Varying your route, and going off-road or throwing in a hill now and then should keep you busy

I use the free nike running app coached runs a lot. I love them It's like having your own personal coach with you.

[Oldfloss Administrator in reply to misswobble]

I am going to take a look at that app..thanks you x

[misswobble Marathon in reply to Oldfloss]

I love coach Bennett! He’s funny but inspirational. His delivery reminds me of Woody Allen 😁. He says “what, are you crazeeee?” quite often 😃

Lots of choices for coached runs - all the distances bar marathon I think. You can choose by time if you want There’s trail ones and runs voiced by various well-known runners such as Mo etc

It chews up my battery life though but my phone is an old one. If you have a decent phone you’ll be ok

It’s a bit glitchy though if you’re trying to use these coached runs alongside their running plans and their fitness app It tends not to sync which has driven me mad The coached runs on their own are fine though 👍

[Oldfloss Administrator in reply to misswobble]

I'm going to give them a go...and yes...as you know ..I am crazeeee! X

[misswobble Marathon in reply to Oldfloss]

Good! Have fun 😃💪👍🏃‍♀️

I ran with Coach Bennett today. The second of his “thank you” runs. very inspiring 🙂

[Hidden]

Maybe if you want to increase your distance/endurance do your run and then go out for walk. I often take the dogs out for a 5k walk eiher before or after a run and you do notice! Good luck with the training👍

[roseabi Ultramarathon]

What about cross training? Strength work? Try some lower impact activities to complement your running and increase your overall athleticism xx

[Decker Ultramarathon]

Over training injuries are so common I think you are right to be concerned. Maybe as Abi says, introducing some strength work or cross training could help offset that risk.

[Pete1w]

I've been doing a lot of reading up on the 10% rule, increasing distance gradually. I know it involves maths which I'm terrible at but I'm going to give it a go. I just feel like I've been going through the motions recently and gaining anything for my efforts. I'm on my feet all day at work and usually do about 15000 steps so fitting anything else in seems a bit much. Maybe I'm overthinking it all and should just enjoy the fact I'm out running again.

[Sadie-runs Half Marathon]

Hi Pete

I ran a half marathon in September - but straight after developed an injury that took over 2 months to fix (patellar tendinitis). 🙁 I was under the care of a very good physio though, who believed that my injury came as a result of upping the distance (which I had the stamina and fitness to do), but not upping my strength training. Although my endurance and fitness was good, my tendons/ligaments/muscles were just not at the same level.

So, I would say, alongside following a good, structured HM training plan, definitely give some thought to your strength training - it’s the best way to avoid injury, especially when increasing distance.

I was able to run a bit during my rehab, but the focus for these last 2.5 months has definitely been more on lower leg/glute and hip strength. As a result, I feel much stronger and more resilient - and I feel more confident about building up my distance without risking injury now!

Best of luck!

Sadie-runs

[Pete1w in reply to Sadie-runs]

Why do we put ourselves through all this????? 😂😂

[Sadie-runs Half Marathon in reply to Pete1w]

LOL! I do ask myself that very question on a regular basis!