Fitness Minutes: (22,220)
1,537 7/20/12 4:22 P
I can't run every day, even if I wanted to! 3-4 times per week are plenty for me, and I've been running for 18 months.
I just ran a 15k race, and built up for that over about 3 months after having never run more than 3.5 miles at one time before.
Why the rush to jump in and run daily?
Fitness Minutes: (528)
3 7/20/12 3:10 P
Depending on your fitness level, 14.5km may be too much to start out with. You'd be better off starting with shorter routes more often and building up to that distance. I'm a regular runner who does 10k and 15k races every year, and most of my regular training runs are around 5k. I mix that up with strength training (BodyPump, Pilates), yoga, and some cycling in order to maintain muscle stability and flexibility.
I ran a (rather difficult) 15k last weekend and it took about a 2-day recovery period before I felt great going back to workouts. If you need much more time than that, you're likely overtraining.
Fitness Minutes: (1,398)
338 6/13/12 10:52 A
I have to agree with some posts here, jumping into an every day running program from not running will put you at a high risk for injury. Running does things to your body unlike most cardio.
That being said, the fact you were able to run 14.5 ks right off the bat means you have to be in pretty good shape already. If you want to run regularly, you should be able to find a more advanced training schedule that will get you running your goal fairly quickly. Good luck!!
Fitness Minutes: (95,562)
3,953 6/13/12 10:00 A
Okay so you normally do 30 minute of elliptical twice a week, which is less than 5 km of running. Most running injuries at a result of doing too much too soon, and they do not just happen on one running they are repetitive stress. Two different factors play into this. 1) going too far and or too fast and 2) not allowing enough recovery time. Others have noted that there is a 10% rule or guide line. You should not increase your weekly distance or your long run distance by more than 10%.
It may feel very good to be running far and fast, especially to be outside in the park verse inside on an elliptical; however; if you do yourself serious harm, not the hurt from one too long run, but serious hurt from multiple too much too soon, it may not be fun.
I have had experienced running friends who changed up their running plan too quickly and did serious harm, including one who managed to develop stress fractures of both lower legs (Can you say not fun? Can you say no running for months?)
I love running, I love gradual progress, I love being injury free.
So you've mostly just been doing "maybe 30 minutes of ellpitical twice a week" and now you want to run 7.5kms every single day? Does that strike you at all as "too much too soon"?
You should NOT run every day. Keep up the elliptical to cross train on 'off' days. But running is very high impact and if you're new to it should absolutely not be done every day.
If you managed to complete 14.5kms there is no reason at all you can't run 7 as soon as you feel ready*. But I would caution you to do that only every second day.
* = When I did my half marathon it was "too much". I had only trained to 12kms, and did 21.7, and got wiped out. It was about two weeks before I could run anything further than about 4kms again. The body takes time to rest up and heal properly, and you might find that even if you "feel normal", when you try to run the body says "uh uh - no way". Don't panic if that happens!
Fitness Minutes: (35,097)
2,167 6/13/12 3:00 A
The first time I did a 10K I could not do any running and barely could walk for the next 4 days. But after that it got easier, less sore, but don't expect the soreness to go away in the next couple of runs. It took me about 6 runs over the course of 3 weeks to run a 10K and not feel sore afterwards at some point in my lower body.
This is not the best or the most painless way to increase your running distance, but it certainly is a way if you don't find the pain frustrating. Painful muscles somehow remind me of a worthy exercise, so if there is no pain after an exercise, I think of it as some form of entertainment. Also, for me the excitement of having run such a long distance for the first time often overcomes the soreness.
well thats a good idea.. the thought of turning around at a certain point makes sense except feels very unappealing to me for some reason.. : ( sooo picky lol
I think I'm gonna do the 7.5 tomorrow and see how it feels after that. I'm not crazy fast when i run i take it pretty easy and do a mix of running and walking. but the 14.5 was sooo much fun and i felt so good after, then my body decided to hate me. but i'm itching to do it again.
Fitness Minutes: (53,400)
789 6/12/12 11:36 P
Online Now • ))
Gee... this story sounds oddly familiar
One thing to consider is an out-and-back run. This seems really obvious, but it's something I missed until I started looking for ways to change up my normal loops. Just use a running app (I use Nike+), set it for your target distance, run until it tells you you're at your halfway point, and then turn around and run back.
Ooh, i've always envied Vancouverites and their access to Stanley Park.
The general advice is to increase running distance by no more than 10% a week. Your body seems to be sending pretty clear messages that 14.5 k is a little more than it can (currently) handle.
I am assuming that you are a regular runner, and that your body can handle 7.5 km comfortably at the moment. I would recommend aiming to build up to 14.5 km over a couple of months.
From the map, using Avison Way (or parallel trails) as a cut-off would seem a good way to build intermediate distances with minimal elevation change.
Fitness Minutes: (36,962)
558 6/12/12 6:38 P
I think you can definitely do it!
Taking a break (like you are doing now and plan on doing Sunday) is always a great idea to give your body some time to recover. Typically, I'll break for a day and do some light exercise (work my arms and backs with weights or go for a long walk), but run every other day that week.
It's hard to say if it'll "be as bad as last time" -- it really depends on you & what you're doing after you workouts -- Are you stretching? Are you eating/drinking anything for recovery? Plus, I believe it varies from person to person on how we each heal. Some days I'll find myself bouncing back the next day after an extra-long run, and others -- I'm still so, so sore! If you're planning on running consistently and always improving on your runs (either with distance or time), the soreness is something you may become accustomed to!
So, I have a question about running... I live downtown Vancouver and decided I wanted to start running along the sea wall. I had a 7.5 km route planned but missed my path and ended up running 14.5 kms. That took me 1 hr and 45 minutes and I've been out of commission for 3 days, yesterday I could barely walk.
For those of you who don't know the sea wall, I'll show you a map of my run: goo.gl/maps/ZaJ7
The rugged terrain of the opposite end of the park means that once you pass a certain point you have to just keep going or turn back, because there arn't any short cuts. I loved the run and felt great after but obviously my body wasn't ready for it. That's the longest run I've ever done and up until that point I'd only been doing maybe 30 minutes of elliptical twice a week. I'm 25 and in okay shape - I want to be able to do that run a few times a week.
My question is this... once my body is recovered from Saturday's run (I'm hoping tomorrow) do you think I'd be able to do a 7.5 km (same route as above only I'd cut across lost lagoon) every day for the rest of this week, take a break on Sunday and do the long 14.5 km run again on Monday?
Now that I've done 14.5 kms once it won't be nearly as bad next time, right? I don't want to go through this 3 day muscle stiffness again but its kind of scary because at the time I was running I felt great. I would try a shorter route except that would limit me to running along the streets and I'm not really interested in that.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.