pinball wizard
Honorary Master
Cortisone injections followed by testosterone and if you want gh.
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Muscle recovery question - running.
- Thread starter lived666
- Start date
Cortisone injections followed by testosterone and if you want gh.
lived666
Executive Member
Erm how about no.
Anyhow did a 8km hike on Sunday after the parkrun and yesterday did 34 minutes steppy machine (basically 1.5km) and then a teeny bit of upper body - not sure if I can face the treadmill today but will see later.
I have 5 weeks left to try and run a full 5km - I have been challenged on the 7/7 and so far it looks almost impossible, but will go over some of the tips mentioned in the thread again.
What is your issue with running the 5km? As in, is it specific muscle pain or being completely out of breath?
When I started running in January I couldn't run more than 1km without my calves feeling like they were on fire but shortening my stride and increasing my cadence helped for that a lot (basically went from struggling to run 1km without having to walk to being able to run a full 5km without walking just by making the change). I should add the disclaimer that I was pretty fit from cycling but I hadn't run in almost 2 decades.
If your problem is cardiovascular then the only solution is to get fitter which, unfortunately, there is no shortcut for.
When I started running in January I couldn't run more than 1km without my calves feeling like they were on fire but shortening my stride and increasing my cadence helped for that a lot (basically went from struggling to run 1km without having to walk to being able to run a full 5km without walking just by making the change). I should add the disclaimer that I was pretty fit from cycling but I hadn't run in almost 2 decades.
If your problem is cardiovascular then the only solution is to get fitter which, unfortunately, there is no shortcut for.
I think you need to let your leg muscles recover. Sounds like your overdoing it on them imo. (i am no scientist or exercise whiz, just limited personal experience)
If you really wanna exercise i would focus on your core and upper body while you give your legs 1-2 days recovery time. Plank plank plank, side plank, pushups etc. All this goes a long way in increasing your running strength, stability and stamina.
lived666
Executive Member
no stamina, out of breath, muscle pain....yeah you tick all the right boxes.
edit: Looks like I can easily do week 5 here, so will do the three sessions mentioned here this week:
http://www.coachmag.co.uk/5k-traini...8-week-couch-to-5k-training-plan-for-everyone
Session 1 Run 2min, walk 2min, repeat 6 times
Session 2 Run/walk 30min (freestyle)
Session 3 Run 2km, walk 3km
and then inbetween will up the planking and upper body workouts
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Doesn't sound like there is a quick fix for all of that. Unfortunately getting fit takes time and trying to rush it just results in injuries.
As everyone has said, start off by only running like twice a week because your body needs time to recover and get stronger in between runs. You can walk, swim or do some other low intensity/low impact exercise twice a week as well to help build a bit of cardio fitness (and aid recovery) while the muscles are recovering from the running. Really don't try to push the number of runs per week too early because running requires a lot of the smaller, stabilising muscles that aren't used much otherwise to get stronger and if you don't let them strengthen up properly you are just going to injure yourself (this is exactly what I did). Injured my ITB doing a trail run about a month ago and I haven't been able to run since...
Well done. Keep chipping away, and you will get there. Sometimes I even battle to run a solid 5km on a bad day. Running has it's ups and downs. But, now a bad day is not running.
To go from couch to 5km in 8 weeks, you need to get in at least 3 runs (or run/walk intervals) a week and don't be tempted to go crazy every day. You also don't need to finish every session completely blown. Slow consistency is most important. You will be sore, but make sure you can differentiate between the types of pain.
this! I did 4.5km on Saturday and it was horrible, i walked about 1.5km of it, i had heart burn, out of breathe.
Then yesterday i ran 5.5Km solid, no trouble at all. Crazy how the body works.
You're already a quarter way in so stick with it and you'll start noticing the results soon im sure!
I no longer do any static stretching before exercise, dynamic stretching before, static stretching after.
Been injury free for a surprisingly long period now
This.
To the OP.
Rather not do 1.5km run and then walk. Do 'interval'. 1 min run. 1 min walk. Then start reducing the time of walking. 1min run. 30 sec walk. Increase the time running a bit more to 2min run 30 sec walk. And so forth. The reason is that, even experienced runners, tend to want to run too quickly at the beginning, burning yourself out and overstrain your muscles.
To recover, read up on rolling, drink Magnesium and there is nothing wrong rubbing some Voltaren on. Hot bath also does wonders.