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I know I may sound a bit like your dad but I would say that 3days consecutive running is too much - just have a rest day or, if you must, maybe do your DVD on the day in between each run day?
As I've said before, I am also fairly new to this running thing but all the advice I have been given about having rest days does actually work. I run 3 or four days a week, long distances outside and shorter ones on a treadmill combined with other gym exercises. However, I always make sure that I have a rest day in between every exercise day.
Keep up the good work - I'm sure you'll get there! I'll remind you again (as I always have to remind myself) this is supposed to be fun
Tash, it's a fine line that we have to follow. Too much exercise leads to injury (I know at my cost) but not enough means that it will be harder to improve. There are no hard and fast rules which will guarentee that you will improve while not over training. You just need to find out for yourself what suits you as we all are different. Some people can run every day, but most of us can't.
My method at the moment is to try and follow a plan and push myself as far as I can within it, but if I get any sign of an injury I have an extra rest day. Listening to your body is difficult. It can be hard to distinguish between worked muscles and the start of stiffness or pain that could be an injury. I have learnt to be a little on the cautious side rather than to miss weeks of running and having the cost of massage or physio, but I still sometimes miss the signs. Maybe I don't improve as quickly as I would like, but I am still running and enjoying it, even if I am a little slow.
Sorry I can't be more specific. When I was starting out I wanted blank and white answers, but unfortunatly there often aren't any.
I hope you don't mind me intruding. I am a very new beginner. I am following the begginers run/walk plan and I am on week 2 where I run for 5 mins, Walk 2mins and repeat 6 times. I ran on a treadmill about 7-8 years ago when I was 21 and hadn't done any running since.
I need some advice please as I feel like I am really struggling. I'm fairly fit as I dance regular and really like walking and ice-skating. My company are doing the 1/2 marathon in September so I signed up to join in as I thought it would be an ideal goal to improve my fitness and tone up/lose a bit of weight.
The first week of running was ok, I ran for 3mins, walked for 1min and repeated 6x. My lungs struggled, but that wore off. My problem is my legs! I manage the 2 sets of run 5min and walk2mins but after that my calfs are a nightmare. It feels like my legs turn to stone. My calfs are quite painful in a dull cramp type of ache. The only way to get relief is to stop completely and it does wear off after 5 mins and doesn't leave me with any sign of it after an hour or so.
I warm up for a few minutes, then do a good stretch routine and I also stretch after each run. I've tried 2 types of trainers and both give me the same problem. I am going to go to a speacialist running shop to get shoe advice.
Is there anything obvious I am missing here as I really do want to continue, it's just so difficult
I had a similar problem when I started Mary-Lou. I think it is just your legs getting used to it. You say that you are quite fit because of dancing etc, but running is another type of fitness. With dancing your legs are doing a wide range of movements so you work all of the mucles a little. With running you are using only one movement, so you are using less muscles a lot.
Getting your shoes checked is a good idea. The only other advice that I have is to stretch whenever your legs feel tight between exercise, whether that is at work, in the evening or at any other time. Gentle stretching (don't over do it when the muscles are cold) will help your legs recover between runs.
I had to repeat some weeks of my plan several times until the legs got used to it and I could increase the distance. Also, try slowing down a little and see whether that helps.
how are u - welcome
dancing is not continual running
it's going to take time, enjoy the fresh air, make sure you have proper trainers on your feet, get some water down you.. and keep walking and running- changing the routes etc
it will all fall together like a jigsaw, but not over night
gently, relaxing, slowly do it, and it'll come together and as you feel fitter, you'll go faster and further
Hello everyone! It's been a while since I was last on here....however I am still plodding along, and enjoying it! OK, I hate to ask.....again, but I need some advice. I'm now doing alternate 12/15mins run/1-2mins walk break, I repeat this about 6-8 times, and altogether clock up between 1hr 10 and 1hr 40mins each session, and did this 3 times last week, and yesterday did 3 x 15mins (my husband wanted to get back for his roast!). Today is my rest day, and good job really as we are feeling the wind over here in the Dutch lands! (No excuse I know!). This week I will repeat the 15mins several times, as I feel my breathing is not as controlled as I would like, if that makes sense.
My question is after this week where do I go next? Do I run continuously for as long as possible, at a steady pace? Or, do I try to go faster? I know this might sound like a stupid question, but I really don't have a clue! For the last few weeks, I've actually been really enjoying it, and have gained confidence knowing that I have and will continue to improve, albeit slowly, but at a steady, relaxing and more importantly enjoyable pace! And to think I nearly jacked it in! Thanks again! Tashx
I would say to continue slowly until you can drop the walking breaks. The speed will come, its the distance thats the hard bit !!
On my first run last august I struggled to do a mile (including some walking), I did an 18 mile run yesterday !! I am nothing special, just stubborn and followed a training plan which built up slowly.
I will never trouble the front runners but am happy to always try to beat "me" (if that makes sense ??)
take care and run safe
It depends on what your goals are, Tash.
If you are running to keep fit and lose a bit of weight then you can do some speed and some distance work. If you are aiming for a specific race, then you are probably better off running a little bit further than the race distance and then introduce some speed sessions too. If you are running because you enjoy it, then do whatever feel right on the day.
As a general rule, if you have no specific goals, but want to improve, then I would increase the distance and try to cut out the walking breaks.
Oh dear....I need some advice...or at least some comfort as I have injured myself!
Well, since the last time I was here, I continued with the 5x18mins 3 times a week, and this week thought, I am now ready to increase my time. So, I have progressed to 2 x 40mins and done this Mon/Wed, however that 'niggling' pain in my ankle has now got worse. I did put it down to it just being abit achy after a run, and the pain would subside by the next day. These last few runs, I did however think I could run through it. I have now learnt, due to my stubborness, that I should not have ignored this. I have been going a bit slower due to the pain, the inner left ankle on the bone is slightly bruised, and ever so slightly swollen, and it 'stings' a little occasionally? However I have been putting ice on it for a few minutes at a time. Can anyone shed some light as to what it could be? I really hope this is nothing to worry about, as I'm planning on another run on Sunday! Please help! Tashx
Firstly - Well done on the running, sounds like you really are coming along great
Secondly - I don't really know what the problem with your ankle is but please don't ignore this pain. I have learnt from very recent experience that what are initially niggles can quickly develop in to something much worse. I got a "niggle" in one of my knees about 7K in to a 12K training 2 weeks ago but decided to run through it. The niggle went after a couple of days but came back every time I ran. Then (how stupid can I be ?) I did a 10K race this Sunday, ending up not being able to walk at all for 2days afterwards.
I'm sure that there will be someone with specific knowledege about your type of injury but my advice is to rest for at least a week, continue with the ice, and work back into it slowly. I know for sure that is what I will do - I did originally plan on another 10K half way thru April but have decided that it's too soon
Jogging slowly is fine. I've been running for four years and I still jog slowly. Speed isn't natural to me. I think that it is best to concentrate on either increasing distance or speed, but not to try and do both at the same time. To a certain extent, speed will come as you increase the distance. What I mean is that when you can run 13 miles, it is easier to run faster over 5 miles because you have trained your body to have enough energy in the reserves. But if you want to get really fast tehn you do need to do specific speed training.
If you are getting tired after about an hour it could be that you either aren't fueling your body enough before the run, or that you need to start taking energy drinks during your runs. I tend to take energy drinks for any run over an hour, although this is a very individual thing and you might need it earlier, or even later.
I assume by tired that you mean excessive tiredness rather than just general tiredness that we all get when we run.
It's a bit difficult to determine what exactly is causing the tiredness. For example the first day last week, that I increased to 40/40 when I got back, had a shower then fell asleep! But, on the next run felt more of a physical tiredness, ie; knees stiffened, but was still able to do usual stuff after. Again, as we've discussed before, I think it's what I'm eating...or rather the lack of! Normally I tend not to eat too much during the day, as that makes me want to take a nap!!!
Since I increased my distance, I don't tend to bring a drink with me, I try to drink before, and after but after about 40-ish minutes, I notice that I feel sluggish, but realise that is due to the increase, and my body needs to get used to it, and also not eating the right food before...but I will have to change that, and see how I feel in myself!
As for the ankle, when I move it around, I have a slight 'pull' on the back of the ankle, whicn I think is a tendon/muscle tear or strain? Hope it's not serious?
I really think that you should see somebody to get a proper diagnosis. It's hard to decide on the best treatment when you don't know what's wrong.
First thing i'll say (as you might expect) is to go and get the injury checked properly !!
It obviously needs looking at and treated appropriately, I got an injury straight after my first half marathon in November and didnt run for 7 weeks , as a newbie that only started in august i was gutted.But it was the right decision as I was "almost" injury free when i started again at christmas.
Motivation is a hard thing to get back if you lose it, you just have to remember how hard it was first time round and realise it will be easier if you have to stop to recover and then start.
I am very guilty for not stretching as much as i should,i know i should......i tell other people to stretch....... but there we go .
Anyway, go and get checked and come back and be stronger/faster/toned-er
Hi CrazyCaz! Well the last few months have been trial and error with both pre and post-run food. I originally started off with cereal, and felt too heavy then now just eat a slice of toast and a banana, and go out after 30 minutes or so. Post-run I have a glass of milk and 2 boiled eggs for protein. Any other suggestions what I should be eating?
In addition I've been able to check my HR, and it goes up as high as 170+ on easy runs, but when I stop drops to 120 quite quickly. Is that normal?? I'm really frustrated as I don't know if I'm actually progressing or not?
I meant are you eating enough calories in a day. It doesn't matter what you eat before or after a run if it is still too little over all. Just speaking from experience and it might not be a problem for you at all. I was trying to run half marathons on about 1000 calories a day. In hindsight it was obvious why I was struggling, but at the time I felt that I was eating loads.
Can't comment on the HR. I've never measured mine so have no idea what is normal.
Hi rrevin, thanks for your response. Please excuse my stupidity, but I haven't been on RW for a while. From what I read on here, is 'base' meant as running at a pace within the recommended HR? If so, that is NOT what I've been doing, which has concerned me lately, and the fact that my diet needs a complete overhaul. During an easy run my MHR should be about 130bpm, and it gets as high as 160-170bpm within a few minutes? Also, from the minute I start running I include that as my daily mileage, which includes the warm up and cool down period. Should this be separate? As for muscle tone I feel as if it's not as good as it was a while back. I'm trying hard not to let it get me down, but these last few weeks have been a real strugge, and push myself out there even when I'm knackered. After my run on Tuesday, it all just got too much and I went into complete meltdown, hence giving both my mind and body a break from it all for a few days.
Thanks so much for the advice!
Did an easy 7.5km run on the treadmill today. Felt much better and relaxed compared to my last run on Tuesday. My HR reading on the tready and Garmin varied at times, and made it a point to check at different intervals........weird!! But overall my average HR was at 140bpm.
Will try not to stress so much about the HR, but will continue to fuel and pace myself better!