Recovery between runs
Discussion
Hi all, I'm just starting to get back into running after a couple of years off.
Been for a couple of leisurely runs running about 5:30 km's. I have plenty left in the tank but don't want to injure myself. I have always had good lung capacity and my lungs are never normally the limiting factor. My lungs say yes but my body says no. I ache towards the end of a run and then ache for a couple of days afterwards.
I have read varying views about stretching etc, something I have never paid much attention to but having just turned 30 it does seem to take me longer to recover nowadays.
I want to increase my running again and get past my pb of 22:30 for a 5k. I'd love to break the 20 minute mark which I think is achievable.
What days do people run to allow recovery time? I'm currently trying to run on a Tuesday, Thursday and 1 run over the weekend. I'm finding myself aching before I even start running though as I'm still recovering from the previous run. Should I just run through it or wait until I'm recovered properly before running again?
Been doing up the house and barrowing heavy loads of concrete too which isn't helping with the aching! I suppose you can't have everything.
Thanks
Been for a couple of leisurely runs running about 5:30 km's. I have plenty left in the tank but don't want to injure myself. I have always had good lung capacity and my lungs are never normally the limiting factor. My lungs say yes but my body says no. I ache towards the end of a run and then ache for a couple of days afterwards.
I have read varying views about stretching etc, something I have never paid much attention to but having just turned 30 it does seem to take me longer to recover nowadays.
I want to increase my running again and get past my pb of 22:30 for a 5k. I'd love to break the 20 minute mark which I think is achievable.
What days do people run to allow recovery time? I'm currently trying to run on a Tuesday, Thursday and 1 run over the weekend. I'm finding myself aching before I even start running though as I'm still recovering from the previous run. Should I just run through it or wait until I'm recovered properly before running again?
Been doing up the house and barrowing heavy loads of concrete too which isn't helping with the aching! I suppose you can't have everything.
Thanks
A day between each run is fine, exactly what I do - Tuesday, Thursday, Sunday. I don't really stretch either, just a five minute warm up walk before each run and five minutes walking to cool down at the end.
Although you may feel capable of doing a 5k and at a reasonable pace, 5.30 per km is good in my book, it may be a bit much too soon. The first attempts I had at getting into road running I just decided it wasn't for me, many aches and pains, but I would have just gone out and tried to run for 20-30 mins. Then last year I decided to have another go but with the couch to 5k app, it was a revelation. For someone who's done running before it's probably a bit too easy so maybe start at a later week of the program (it's nine weeks total) but it builds you up, gets you fit for running, and gets the muscles conditioned again.
Also if you haven't already got some or the pair your running in are worn then a decent pair of new running shoes will help.
Stick with it though it does get easier.
Although you may feel capable of doing a 5k and at a reasonable pace, 5.30 per km is good in my book, it may be a bit much too soon. The first attempts I had at getting into road running I just decided it wasn't for me, many aches and pains, but I would have just gone out and tried to run for 20-30 mins. Then last year I decided to have another go but with the couch to 5k app, it was a revelation. For someone who's done running before it's probably a bit too easy so maybe start at a later week of the program (it's nine weeks total) but it builds you up, gets you fit for running, and gets the muscles conditioned again.
Also if you haven't already got some or the pair your running in are worn then a decent pair of new running shoes will help.
Stick with it though it does get easier.
Went running again on Thursday, did a 5k in 26:30. I could have run it a fair bit faster but keep getting a problem with my hips, especially my right one.
I had the same problem when I used to run and went and had my gait analysed and I am an "over pronator" so bought the correct trainers for the job. These seem to help but I still get the problem.
I went to see a physio too and he said its to do with some of my tendons/muscles being over developed and others under developed so the underdeveloped ones are getting overworked trying to keep up if that makes any sense at all. He advised that I train less and build up the muscles slowly but this is really frustrating to me as I am naturally very competitive and love to push myself. Holding back is not something I do well.
Oh well, onwards and upwards. I plan to go running tomorrow (a week on from the last run) as my hip is only just starting to feel better again. Lets see how it goes this time.
Andrew
I had the same problem when I used to run and went and had my gait analysed and I am an "over pronator" so bought the correct trainers for the job. These seem to help but I still get the problem.
I went to see a physio too and he said its to do with some of my tendons/muscles being over developed and others under developed so the underdeveloped ones are getting overworked trying to keep up if that makes any sense at all. He advised that I train less and build up the muscles slowly but this is really frustrating to me as I am naturally very competitive and love to push myself. Holding back is not something I do well.
Oh well, onwards and upwards. I plan to go running tomorrow (a week on from the last run) as my hip is only just starting to feel better again. Lets see how it goes this time.
Andrew
I've mentioned it on other threads but the suggestion of a 10% max increase in weekly mileage is one often bandied about; it seems like a sensible one.
Keep the intensity low for 4/5 of your runs - I'd suggest no more than 5:30/km (assuming that you can comfortably hold a conversation at that pace.) There are training benefits to keeping higher and lower intensity runs to that ratio, but in your case preventing overtraining is a big reason too.
For the higher intensity runs (in a 3 a week run plan I'd be doing 1 run, with your others being a long slow run and the other some gentle miles, maybe with a moderately paced final 1/5 to keep it interesting) I'm a big fan of hill reps. You get all of the intensity of a fast session but without the impact of a flatter faster session. Great for leg power too.
Run through the achiness though - as long as it's just the normal post-run achiness, not a pain as such. Your body will adjust quickly enough. Like others I think there's a lot to be said for active recovery to keep you moving. I also do stretch daily; my physio's view is that you're causing the muscles to tighten up by exercising, loosening them off certainly seems to have helped me. Some basic hip/quad and calf stretches have helped me.
The biggest thing (and I am repeating myself) is to take it slow. If you're feeling the need to get out in between get on the bike and get some good rides in; that'll certainly help with aerobic capacity.
Keep the intensity low for 4/5 of your runs - I'd suggest no more than 5:30/km (assuming that you can comfortably hold a conversation at that pace.) There are training benefits to keeping higher and lower intensity runs to that ratio, but in your case preventing overtraining is a big reason too.
For the higher intensity runs (in a 3 a week run plan I'd be doing 1 run, with your others being a long slow run and the other some gentle miles, maybe with a moderately paced final 1/5 to keep it interesting) I'm a big fan of hill reps. You get all of the intensity of a fast session but without the impact of a flatter faster session. Great for leg power too.
Run through the achiness though - as long as it's just the normal post-run achiness, not a pain as such. Your body will adjust quickly enough. Like others I think there's a lot to be said for active recovery to keep you moving. I also do stretch daily; my physio's view is that you're causing the muscles to tighten up by exercising, loosening them off certainly seems to have helped me. Some basic hip/quad and calf stretches have helped me.
The biggest thing (and I am repeating myself) is to take it slow. If you're feeling the need to get out in between get on the bike and get some good rides in; that'll certainly help with aerobic capacity.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff