It's a full week since I ran my first half marathon and my legs are still not 100%. Even so I felt the need to get out and run to keep my fitness up. This morning I did my regular long loop. My legs were feeling decidedly stiff and I was lacking a bit of energy, but I kept going.
This is me after my run enjoying a bowl of cereal and fruit.
The second and third kilometre of this run are all uphill and I struggled a bit, but didn't walk. @trevor.george suggested I try pushing my hips forward. I found this makes it almost feel like I'm being pulled along. This may have helped me maintain a little more speed up the hill and on other parts of the run. I wasn't consciously doing it all the time, but I'll be trying it again. I feel I have potential to run faster, but currently there's definite limits to how fast I can go that don't feel that quick. I will have to look a little more into running technique to see what I'm missing. I've not read much about this, but I expect there's plenty online, including videos.
I have a goal of doing a sub 25 minute 5k. I've got fairly close, but just need to find that extra bit of speed to get there. I plan to do more parkrun and some local events. Running against other people can push me to go that bit quicker.
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Hope your legs will recover soon!
They are getting there
It took me at least a week to recover from my ten miler a couple weeks ago. I think I should have done some short, easy runs, sooner to aid the recovery.
The park runs will push you to get a better time. I don't run as you know, but @bingbabe is always pushing to beat her PB.
If this is what you are after, then you are simply challenging yourself and not racing others, though it feel like it sometimes.
Also if you do the parkruns at the start of the month (first Saturday), they have pacers. There is a 24m, 25m and 26m pacer at the Burnley event and I'm sure it will be the same for you. They can help you achieve your time.
I've not seen pacers at the one I go to. I may try to get to others, but it means getting up earlier on a Saturday.
Check the website of your local one. They usually advertise if pacers are going to be running.
13and a bit miles is a long way, you did great to get out at all. I can’t run but have been out walking a lot. Apparently you burn the same number of calories but I’m not sure how true that is. May help if I stop eating the kids sweets!
It was a long way, but strangely enjoyable. I hope recovery time will improve if I keep doing longer distances.
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I wish I had the will power to run. All it takes is a little bit of rain, or for it to be too hot, or too cold, or too windy or.... you get the idea.
Need to loose weight at the mo, as put on 5kg over the last several days, eating and drinking way too much. Started eating reasonably yesterday, as well as exercise that doesn't involve the great outdoors.
Perhaps it's because I'm in London, running in the countryside would be more interesting, I imagine.
I know when I was (much) younger, I did about 26 mins, but now that is very unlikely. Afterall that was about 20 years ago. How close did you get to the sub 25km mark?
Is there a park or somewhere like that you can run? It does take some effort to just get out there some days, but I know it pays off. This morning I didn't feel like I had much energy, but seeing a couple of Steemit posts about running gave me some motivation. Having targets helps too. I think my best 5km is 26:30 a while ago, but then I did 27 last weekend.
There are in fact two parks near to where I live, I just need to motivate myself and remove the fear of thinking people are laughing at the old man struggling to run.
I always tell myself that once I'm fitter and lose some weight I will start jogging to keep in shape. Think I may have it the wrong way round. I also have no excuse at the moment, as I've taken two months off work, before we move to live in South Korea for 6 months.
I really want to be in shape for our trip to Korea, as everyone seems so much healthier there, than we are in the UK.
@cstrimel has some good tips about techniques to increase your speed through using intervals - it seems to be partly about programming your brain as well as making your legs go faster. I think it's in week 9 and 11 of the 5k training programme (but could be 10 and 12). You're looking well, maybe it's the cereal :)
I have been doing some intervals. I'll have a look at what he's written.
I need to get on the horse and start doing some more physical activity. I have a lot of respect and admiration for those of you that enjoy running. I wish I did, I just can't get myself there yet. I do my best to take a mile or two walk and maybe do some short bursts of jogging within that distance. I know unless I enjoy it, it is always going to be hard though...
Good mileage! About your hips, you could perhaps visit a chiropractor about a pelvic tilt? I used to visit one frequently when I ran competitively as a teenager. It's expensive, but absolutely worth it!
My only tip for the hills are to shorten your stride length, even run flat footed if you already don't. It helps me to concentrate more on cadence rather than powering through the incline. I don't hit a lactic wall when doing it like this and I'm left with enough energy to complete a run.
After a few years out and 15kg gained, I started running 3 weeks ago to get back into shape. I feel your pain, it takes so long to recover now! I'm targeting some 10ks next summer though :)
I'll consider those. I've been losing some weight by keeping up the running. I find even a week or two off takes a while to recover from. Wishing you the best for your events
Thats pretty impressive to be running for more than an hour so close to your race. Good work mate.
Regards @run.vince.run
seems like you have a lot of stamina. For the last few weeks now I have been running 10 kilometers a day after building my way up and finding it a breeze now. I do cross country with a lot of hills usually takes me about 45–50 minutes depending on weather and how much sleep I got. But apart from falling over and injuring myself what are the probabilities of getting a stress fracture from this?
You're doing well to do that every day. I need some recovery time. Keep it up.
I think it was a long run you need to more food to recover fasr
yes i agree with you
Whoa, 10km is no joke, my hat off to you!
Well done mate, my half marathon was called off earlier this year due to bad weather, but in any case I was injured again. One of these days the stars will align..
Wish I could run like you!
BTW is fruit and cereal a typical British breakfast?
I'm sure you could. It just takes some persistence to build up to it. I generally have cereal in the morning, but I'll add fruit when we have some. People have all sorts of things. My son like a bagel. I don't do the 'full English' fry-up very often.
Alright
I am not a fitness expert neither am I close to being one but I would like to share some recovery tips given to me, by a Pro fitness friend, some years back when I engaged in a long race. Take at least 4 to 5 days off before attempting to run again, eat more of protein rich foods, try swimming as water helps to soothe the muscles and this last one might be quite brutal but immersing your legs in ice cold bath really helps recovery. Kudos to you for the courage to attempt the marathon and above all the strength to go through it!
running is good for health as it boosts stamina and increase digestion
great u have walked 10.51 km in this age at my residence in this age person remains on bed
First the legs will feel sore, but if the you routinely do it everything will be fine. A little massage on the calf will help, and do not forget, running to make your body fresh and improve your heart health.
Congrats, well done. Enjoy your bowl :)