Runners..... starting out?

[david1701]

I know this sounds nuts but I'm not sure, I was going to run the triangle which is 5kish and has a long flattish section, a long descent and a long climb but I ended up running to help my sister with a last minute clean and getting the car back. Maybe like 3k? I'll look it up.

Thanks Jogger btw

 

[david1701]

2.5 which is pretty crappy I spose, my next run is actually 4k mapped out on bike hike. I hope to do it tomo if I don't feel too rough (am proper ill atm)

 

[Rob3rt]

If you are ill, rest up, no running until you have fully recovered.

 

[david1701]

I ran up the stairs (in my defense there are a lot of them) and was wheezing so I'm bailing today and until I feel a fair bit better.

I bailed on riding too, being ill sucks :S

 

[david1701]

interesting one, came off (again ffs) yesterday and I've hurt my shoulder so I'm gonna stay off the bike for a few days, can I still run?

 

[Rob3rt]

Hmm...... your arms arent weight baring during running, but are involved in the running motion. See how it goes, if its painful, then give it a miss?

 

[david1701]

aye, yesterday I actually felt concussed so deemed it madness to go running, today my head hurts and it hurts to do anything more than type with the arm so I guess when the headache goes I'll go running (tomorrow I reckon) and Saturday I need to ride so will be on the bike then anyway

 

[david1701]

adding back pain as a symptom and I aint running with that so giving it a few days

 

[david1701]

been out a few times, liking it a lot

Query.... if I can run every morning should I or should I alternate days to leave room for recovery?

 

[Rob3rt]

I would take at least one day a week of complete rest. But I'd also recommend building up to this, starting with running 3-4 times a week. You really dont need to be running more than 4 times a week. I've been running about 2 years and run 4 times a week.

 

[david1701]

aye, this morning my legs ached like hell so I didn't go out, will try to tomorrow to balance it out. How many weeks in should I look to add distance onto my 4k ish loop?

 

[YahudaMoon]

HA HA ! I ran for a mile if that the other day for the train. My legs were stiff and sore for over 24 hrs Mad as I can cycle all day without problems. Im thinking I should do a few mile a week now th e winter is coming. I ran years ago though retired with constant knee pain over years

My docter advised me to pack it in or I could do irepaiable damage

So it'll just be a few mile a week so I can catch that train )))

 

[david1701]

apparently running and cycling balance each other out as cycling shortens muscles and running stretches them again, then you swim to get decent shoulders and basically have a triathlete

 

[Rob3rt]

aye, this morning my legs ached like hell so I didn't go out, will try to tomorrow to balance it out. How many weeks in should I look to add distance onto my 4k ish loop?

Aim to add no more than 10% of your total weekly milage each week. So say you are running 4km, 3x a week, thats 12km. You can increase this up to 10% so 1.2km. So the week following this example your total milage would be 13.2km. I avoid silly numbers like this, or round to the nearest half km, in this case I'd do 13km. Then the following week, probly more like 13.5km, total weekly milage, and so on.


With a sport specific injury, if you can afford it, its best to go see a sports injury clinic, because they understand you, your aims and likely they are familiar with similar injuries. A GP may or may not know a whole lot regarding your injury and will just suggest "if it hurts when running, dont run".

 

[david1701]

sweet, so I'll work up to 3-4x a week then maybe make 1 of them a bit longer at a time to build distances.

When I said hurts like hell I just meant aching muscles