Saturday, 5 January 2013

Need Build-Up Advice

3/365 by Vardoggs at Garmin Connect - Details

After last run had a very sore hamstring muscle and was worried that I would have to limp through this challenge - had a massage yesterday and verrry light stretching prior to the run this morning. I kept the pace even slower and stopped shortly after one mile - leg feels good - not great but good.

Will someone tell me how to go from 9-15 miles a week with 4 rest days to doing a 5K per/day, without a rest day, and without getting injured at 50 years old? I'm wondering if there is a build up like when training for a marathon or other long race. I would love to be able to run that distance, or even longer, every day without having to take a day off.

I look forward to hearing...
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6 comments:

  1. BasilFloyd5 January 2013 at 06:26

    I'm sorry but there's no quick fix answer. You have to just grin and bare it and you will have days where its tough and you can't be bothered. If you get injured or ill then you still have to plod your way through the minimum distance. The challenge is tough both physically and mentally!

    The only consolation is that running each day becomes part of your routine and you will feel the need to get out there and get it done. It doesn't get any easier but it does become an addiction :)

    This is my second round of doing this challenge and I did 401 days with a minimum of 5k per day. I ended up averaging 6.8k but I felt it!! Taking it a wee bit easier this time round though :)

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    1. Vardoggs6 January 2013 at 15:51

      Thanks for the advice. I have been addicted to running for years and I love a challenge - plod I will!

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  2. Mums in the Park5 January 2013 at 08:14

    Hey!
    I would seriously consider reducing your min distance to a max of three km. this challenge can be very humbling to even the fittest of people taking part - myself included - if you are struggling with injury and running back to back already - then you could be doing more damage than good.
    This is my professional opinion as a sports scientist and personal trainer.
    Other than that - just keep on running - and recovering well - also LOTS of flexibility
    Tony

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    1. Vardoggs7 January 2013 at 07:09

      I am actually trying to build to 5K but I am doing almost as you suggest already so that is good. As I continue, I am happy to learn that the soreness in the leg is getting better. After it goes away completely - I am going to start adding a mile or so each week minimum to get to the 5K per/day that I want. It is great to know that we have a sports scientist as well as a personal trainer to help us. Thanks Tony.

      Mark

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  3. Unknown5 January 2013 at 14:52

    Hello,

    I cannot speak highly enough for stretching, and using a foam roller!!!it's helped me massively! I don't just mean a token 10 second hold on a couple of stretches, either! The foam roller is a mild form of torture, but worth the pain you have to endure in the initial stages. That and a side line idea of making sure you are well hydrated would be my suggestions!

    Kate

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    1. Vardoggs7 January 2013 at 07:12

      I am hesitant to try stretching, have had some bad luck with it in the past, but that roller sounds pretty interesting. I looked them up and there are many different kinds and levels of firmness. Any opinion on which is best?

      Thank You

      Mark

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