Just spotted this thread.....nice one.
I'm 42 and started running a couple of years ago and I've really got the bug now.
After running by myself for most of this time, a couple of months ago I joined a club and started doing a few races.
The only problem is, I was running 25-30 miles a week and before I knew it that went up to 40-45 over a couple of week period..........now I'm struggling with shin splints and sore calfs and that's after 4 or 5 sessions of remedial massage and jogging only for 4 weeks.
Was running at a 6.10-6.20 pace regularly and managed a hilly 1/2 marathon in 89:22............calves are still hurting and after 6 weeks of doing the right thing I'm seriouly worried the previous form isn't going to come back
Do seriously love running though and miss running at a decent pace badly.
Get the November edition of runners world. Page 88 and 89 have shin related exercises aswell as products you can buy to help relieve such pain.
Heya, just starting to get some fitness back after doing sweet FA for 3 months while travelling... I did 5km last night in just over 20min. Was hoping someone could tell me if this is reasonable/shite for someone in their mid 20s?
I've never done any competitive running, but I'd like to get to the point where I could run 15-20 once or twice a week.
Well done mate. you will find that just by running more often you will hammer this time.
Miles = Strength.
As ive posted in the past, i work for a running brand and meet all kinds of runners at varying levels. Many people ask how they go about improving and the answer depends on how fit they already are. I feel that progress comes with :
1) Firstly increasing mileage or the frequency in which you run. For example, someone running 3 times a week will improve massively if they run 4 or 5 times a week. It sounds an ordeal to some, but you tend to find that mileage just becomes habit.
2) When you cant fit in any more running, implementing an interval based workout can be useful. For example (10 minute warm up, then 10 x 1 minute at a harder pace with 1 minute jog inbetween each effort, 10 minute warm down) Gives you 40 minutes of running with the middle section incorporating what is known as 'Quality work'.
3) Introducing specific sessions : For example, if your running 10k's, try and find a 1k loop or an accuratley measured loop of any kind. Then, RUN THE LOOP AT YOUR TARGET RACE PACE. For example, someone targetting a 30 minute 10k would run 1k effort in 3 minutes.
For a 10k target, try and do 8-10k worth of these efforts.
In my opinion, the longer the race you are preparing for, the longer the efforts should be. Some would argue this point though.
4) Tempo runs : Find a suitable loop with limited traffic and run at a tempo pace. This is thought to be at 80% of your maximum heart rate. It should feel tough but controlled.
Mileage is the base for everything but as you progress you have to train smarter. Good luck. Where did you go travelling? Did you find it impossible to fit in any running?
