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Pace and recovery time concerns
Hi,
I am a complete newbie runner, 46, overweight, (size 14 and 5ft 3), I have never run in my life, not even in my youth. I tried a couple of months ago and could only manage 40 seconds before collapsing, so I joined a beginners running group with a fantastic coach who has helped me so much, this was 4 weeks ago. In my first session I managed 16 minutes of running, made up of 1 minute stints out of 35 mins,19 mins with 2 mins max stints in second week and 23 mins in week 3 with 2, 3 and ending with one 4 mins stint, which about killed me. I have been out tonight on my own and managed to run a 10 min continuous run which I was over the moon about but I am concerned about 2 things, firstly my pace was only 13.20 pace which after some research is verrry slow, and even at this pace I don't think I could have held a conversation through, secondly, my recovery time is about 5 days, my legs hurt so much for days after! I can't ever see me getting to a sub 30 mins 5k. Is this bad?? I'm finding it so hard and can't see a light at the end of the tunnel even though I am making progress, maybe I am being too impatient, but I haven't read any posts about anyone this being ok??? Am I doing something wrong?
Thanks in advance xx.
I am a complete newbie runner, 46, overweight, (size 14 and 5ft 3), I have never run in my life, not even in my youth. I tried a couple of months ago and could only manage 40 seconds before collapsing, so I joined a beginners running group with a fantastic coach who has helped me so much, this was 4 weeks ago. In my first session I managed 16 minutes of running, made up of 1 minute stints out of 35 mins,19 mins with 2 mins max stints in second week and 23 mins in week 3 with 2, 3 and ending with one 4 mins stint, which about killed me. I have been out tonight on my own and managed to run a 10 min continuous run which I was over the moon about but I am concerned about 2 things, firstly my pace was only 13.20 pace which after some research is verrry slow, and even at this pace I don't think I could have held a conversation through, secondly, my recovery time is about 5 days, my legs hurt so much for days after! I can't ever see me getting to a sub 30 mins 5k. Is this bad?? I'm finding it so hard and can't see a light at the end of the tunnel even though I am making progress, maybe I am being too impatient, but I haven't read any posts about anyone this being ok??? Am I doing something wrong?
Thanks in advance xx.
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Comments
As to recovery - sure your legs may hurt - but you can still run on them ? Rest is important but 5 days might be a bit much. Just look at reducing it until you can maybe get to running every other day.
Keep up the good work, consistency is key !
Thanks xx.
I'd also try and avoid the painkillers where possible. I can promise you that the post run pain does eventually stop, and you'll only find you ache after pushing new boundaries of speed or distance.... you've probably got what is referred to as DOMS, Delayed Onset Muscle Soreness... as Rodeo says above.... its your body getting better, healthier and stronger!
Congrats on sticking with it!.. most don't, so you are ahead of the pack already!
Thanks again for you helpful comments. I will keep at it, I have a training session with my running group tonight, 4th week, led by a fantastic coach who makes sure I run correctly, I have a habit of looking down a lot, which he corrects me on, but other than that my form, I'm told, is good.
I've managed to keep off the pain killers yesterday, just took some before bed as they ache more when I'm still, but the pain is much less today so hopefully it is getting better.
I do need to work on my cardio health and leg strength, I am so very unfit, despite walking miles every day with my dog. I will dig out my bike and try to include some cycling, I do strength training with my coach at his gym after a group run so hopefully this will help.
I wouldn't call it fun yet, the first few mins is ok, then it gets harder, then a real effort but I think I am pushing myself too much, I am impatient and just want to get to that continuous 5k, I will take it easier and not push it to the extreme, I really want this to feel enjoyable, and I think eventually it will.
Thanks again everyone, I'm feeling more informed now
TT, that's amazing progress, I can't even imagine running a HM, but I may feel differently in a year or so, I would be over the moon just to be able to run a 5k in under 35mins!
I am getting there, I ran 30 mins out of 35 yesterday evening, broken up into chunks of runs and walks, my longest continuous run was 8 mins and I could chat at the same time so am happy with that. My legs are feeling a lot better, no where need the soreness of last week, I will be heading out again tomorrow and am actually starting to look forward to it
Thank you MrM2, I will be sure to not to overdue it and as you say, just enjoy it
I plan to be back out there tomorrow for another go and try to improve on my speed a little.
I had another go at running 3 months ago but I only managed a measly 40 seconds and ended up in a heap, gasping for breath! I thought, how can I ever complete a c25k program when I can't manage the starting 60 seconds, I needed a c260seconds program!! Lol. Instead I joined a local running group and soon discovered that I was trying to run way to quick and had to slow it right down, got it to around a 15 min/mile pace, which really didn't feel like running at all, I actually felt a bit daft in the beginning as i was only moving forward a fraction quicker than my brisk walk, just with extra bounce! I had many awkward moments when I needed to overtake a walker on a path!
Do you know what your pace was?? You will read this a lot and I hate to repeat it but finding a comfortable pace really is the key, and even if you can only manage 60 seconds, run 60 seconds until it feels ok, like you are not dying at the end, and the try the forth 90 second run, there is no harm in repeating runs or even weeks. I am sorry to hear about your groin injury, once you are better, do give it another go, I am real proof that nearly anyone can run, I am a real lazy sloth, and am more happy on my sofa or in bed than anywhere else, so if I can do it, I'm sure you can :-)
Please let us know how you get on.
Sx
I am now laid up with an awful cold and cough so no running for me right now
:-(
Let us know how you get on.
Squidgee i spoke to soon lol i have a small ache behind the balls of my feet and i had a slight groin twinge. Hopefully just the joys of a beginner. Ive heard the words cadenance but never knew what it meant ! Definately felt i could have carried on last night but glad i never as i dont wanna injure/wear myself out ! Definately have the running bug
And well done on getting quicker! Just try not to overdo it
<div class="QuoteAuthor"><a href="/profile/NickW2">NickW2</a> said:</div>
<div class="QuoteText">You can edit if it's within an hour or your post, though it's not immediately obvious. If you hover over your post, then a settings icon appears, click on that and you get the option to edit (and it tells you how long left you have).
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And well done on getting quicker! Just try not to overdo it
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Well funny you should say that, as after my run i felt great and wanted to run the rest of the way home ! Im almost craving a run, is this normal ? I know im a beginner and i need to take it slow but im desperate for the day i can run for an hour ! If i knew i wouldnt get injured then i think id ne out every day. Running tomorrow and cycling sunday for my fix !