YARQ Yet another running question

[pete6032]

So I've been upping my runs from about 3 miles per day up to 5 miles. I've been doing this for quite some time now, maybe 2 months. The problem is that I keep getting really sore, even after 2 months of this extended distance. I would love to eventually run a half marathon. Last weekend I did 10 miles and ran about 85% of it. But with my daily run, doing 5 miles, why am I still feeling sore after going this distance for a steady two months? Also what is a healthy distance to be doing on a regular basis?

 

[vi edit]

Define sore? Knees? Calves? Quads? Is it during runs or afterwards? How often do you do rest days?

What is your heart rate at? You may be pushing yourself close to lactate threshold each run and not really knowing it.

 

[vi edit]

There's no rule when it comes to "safe distances". I think every person has a fine line between optimum amount of miles and too many miles to the point they become injured. That number is different for everyone.

The important things to keep in mind:

1) Don't push your miles too hard week over week. If you did 20 miles this week, don't do any more than 22 next week. Let your body adapt to the wear and tear slowly.

2) Run slower more often. 80% of your week should be easy. By easy I mean able to fully converse with another person.

3) Sleep well, make sure you cool down, and stretch afterwards. And get some calories and fluids back into after runs. You just burned a ton of calories. You need some back in you to refueled.

4) TAKE REST DAYS.
Monday - rest
Tuesday - easy run
Wednesday - pace/tempo/speed
Thursday - easy
Friday - rest/cross train
Saturday - Long run @ easy pace
Sunday - short run @ easy pace (I like them after long days) or rest & cross train

 

[vi edit]

And another question, when you run, what do your splits look like? Do you get faster towards the end or slower?

If you get slower (not accounting for hills/route difficulty) then you are probably going out too fast and digging into anaerobic stores early into your workout and coming in gassed at the end. That's the importance of going slow and keeping things aerobic. You aren't stressing muscles as much and inducing that soreness.

 

[pete6032]

I'm usually running at a consistent pace, about 8 mins/mile throughout. Sometimes faster if I'm in a hurry. The soreness is definitley in my quads. It's not debilitating or anything, but I can certainly feel it when I walk around, not so much when running.

 

[vi edit]

If you've been doing 8 minute miles and only running for 2 months, then yeah. You are definitely over training.

For reference...My 5k race pace is 7:00 minute miles. My "easy" pace is 9:10-9:20 miles. My "threshhold" pace when I'm doing hard days is 7:45 miles.

You are running too hard, too often. You are depleting the energy stores in your muscles and they are going weak on you. When you run your muscles absorb a ton of the impact. When they fatigue they no longer are able to do that and you beat yourself into oblivion. Pay attention when you run and you'll know when you hit that point. For me it's usually my calves first, then my quads. But it's the same concept, they just go flat and you feel every jolt when you run. Keep pushing past that point and it's going to end up hurting you. Muscle strains.

 

[pete6032]

If you've been doing 8 minute miles and only running for 2 months, then yeah. You are definitely over training.

For reference...My 5k race pace is 7:00 minute miles. My "easy" pace is 9:10-9:20 miles. My "threshhold" pace when I'm doing hard days is 7:45 miles.

You are running too hard, too often. You are depleting the energy stores in your muscles and they are going weak on you. When you run your muscles absorb a ton of the impact. When they fatigue they no longer are able to do that and you beat yourself into oblivion. Pay attention when you run and you'll know when you hit that point. For me it's usually my calves first, then my quads. But it's the same concept, they just go flat and you feel every jolt when you run. Keep pushing past that point and it's going to end up hurting you. Muscle strains.

I've actually been running regularly for quite a while (since high school), but just getting to this 5 mile threshold in the last few months. I took yesterday off and did 6 miles at a slower pace (50 minutes) today and felt much better, didn't really feel all that challenged but that may have been because the weather has been much cooler lately.

 

[ControlD]

I've actually been running regularly for quite a while (since high school), but just getting to this 5 mile threshold in the last few months. I took yesterday off and did 6 miles at a slower pace (50 minutes) today and felt much better, didn't really feel all that challenged but that may have been because the weather has been much cooler lately.

You don't need to feel challenged every run. That is something I have to keep telling myself as well.

My 5k pace is a little over 7 minutes, but my long runs are usually at 9:00 to 9:30, sometimes slower. My mid runs are usually at 8:30 or so, but lots of times I need to make myself slow down. Otherwise I have those same sore legs you are feeling.

 

[vi edit]

You don't need to feel challenged every run. That is something I have to keep telling myself as well.

My 5k pace is a little over 7 minutes, but my long runs are usually at 9:00 to 9:30, sometimes slower. My mid runs are usually at 8:30 or so, but lots of times I need to make myself slow down. Otherwise I have those same sore legs you are feeling.

Yep! That's a struggle I have with my wife. She wants to "GO FAST NOW" every day. And gets pissy when I'm putzing around in the low 9's for pace. She needs to work on her foot turnover and get in shorter, faster steps to avoid plodding. I've got 30 pounds on her but her steps are heavier than mine.

You need to have "gears" when it comes to running. You aren't a single speed bike.

 

[TraumaRN]

Yeah I'll just echo what's being said around here already. Take it easy.

I'm an ultramarathon runner so speed isn't usually my thing however I can still rip off a 22-23 minute 5K if I want. But still training runs should be just that...training.

Last week is telling of my 'usual' regimen as I ramp up to run a 100 miler in November

Sunday 12.5 hilly trail miles at 12:30 pace with friends
Monday Rest
Tuesday 4.1 miles trail run with hill repeats 12 min/mile(warm up mile 9:30 pace, 2 miles of hill repeats, cool down mile 9:30 pace)
Wednesday 4 miles around my flat neighborhood 9:10 pace focused on 'speed' and good form.
Thursday 5 miles on new to me trails 12 min/mile pace again
Friday Rest Day
Saturday 18 mile very hilly trail run at 11:30 pace
Sunday 6.5 miles at 10 min/mile recovery run

None of those were hard miles except towards the end of my 18 miler as I got fatigued but otherwise most of your runs should be easy to you pace. If you can't hold a conversation with a person next to you, you're running too fast. I concur it sounds like maybe you've got yourself overtrained. Take a few days off, let everything heal up and then start up again but make an effort to slow it down.

One of the best runners I personally know, who runs a 2:35 road marathon and a 16:20 5K, will only do speed work maybe 2 or 3 times a month. He swears by NOT doing speedwork but instead focuses on endurance, and good form/running economy.