Aimeebell Stretch...stretch...and then STRETCH some more! That will help prevent injuries.
When I first started running in Sept '10 at 200+ lbs and a set of THUNDER-THIGHS, I would have the same calf aches. After much research and consulting with more than a few "running pros", I realized that I wasn't stretching well enough after my runs.
BTW, I love your "self evaluation"...that attitude will get you to your 5K...just also realize that we all have are STRONG days and our WEAK days...it's ok...my idea is that the weak days is our body's way of telling us to slow it down a minute! LOL! Hope this helps.
Aimeebell Stretch...stretch...and then STRETCH some more! That will help prevent injuries.
After my last run/walk session on Tuesday, first I congratulated myself for getting through day one of week four without dying LOL, then later I realized for the first time through the three weeks training so far, I was not sore that evening or the following day. So before I jumped on the treadmill yesterday, because I had not been sore, I bet I had inadvertently stretched less than I normally do. I did a lot of stretching afterwards though, and again have no soreness today. I will have to be more aware of thoroughly stretching before hand even when my muscles aren't sore enough to remind me to.
Taking walk breaks (timed or as needed) gives your legs and lungs a break, and (in my experience) allows you to go longer, with less risk of injury. It doesn't even necessarily slow you down -- because you conserve your strength and are stronger later in your running session.
Just my 2 cents ....
Thank you for your insight. It gave me a new perspective and has pushed me to officially sign up for that 5K even if I end up having to walk some of it!
Thanks for the advice. I am sure stretching is the key. Now my question is how much? I am shooting for 5 minutes right now, after I run. Just to at least start getting into the habit. Although this week has gone pretty well. Only a few twinges, and I've run a total of 8 miles. I think the shoes might have a little bit to do with my recent IT band aggravation. It's been worse since I got a new pair, so it must be how they fit.
On the flip side, I rarely to never stretch after a run. Stretching has not been shown to reduce post-exercise soreness. The only exception is if you have a particular medical issue going on, like ITBS (IT band syndrome) or plantar fasciitis, in which case stretching is a major part of correcting the underlying imbalance.
Yes, I'm with the the stretching camp. I stretch at least 5 days a week, not just running days. I have had trouble with my IT Band in the past year so I very conscience of it. I also do hip/leg exercises on my off days to strengthen hip muscles and my hamstrings to help with my IT Band as well.
My first year or so of running I would rarely stretch except when I felt like it and I'm sure that contributed (along with weak muscles and maybe just plan over use) to my problems. I feel much better now that I stretch regularly.
But either way.....stretching does not hurt anything and only helps, so why not!
I did 6 miles last night. It was pretty slow going and my ankle was protesting but as went well besides that.
Skipped my long run this week, just skipped it. I just needed a break, so I took one and didn't allow myself to feel guilty. I also over indulged all weekend, again I just needed a break. Today I'm back on track with a little bit of a new plan for maintenance that I'm hoping will curb my binging and fuel my running.
I did an easy 3 this morning because I over slept, but I didn't let myself use that as an excuse. Tomorrow I'll do a 1-2 mile warm up before lifting and I'm going to hit a yoga class for the first time in years. I need to destress - work is getting to be a bit much and I'm in for a rough 6 weeks of 60+ hour weeks to meet a deadline. Anywho, I've got a plan to keep on plan, but the anxiety is really getting to me lately. 5 on Wednesday, 1-2 Thursday and 5 Friday and Saturday. No long run this week because I'm going hiking Sunday and suprise suprise I need to go into the office.
wow, nucuneo, that's a lot of work coming up for a long period of time. Good that you're trying to manage it in advance. What work do you do?
Well i just planned a program to take me up to the Sydney half marathon on May 9th. It's even got a couple of speed sessions in it per week, which i don't normally do at all. 4 runs per week too which is probably one more than i've been doing recently.
This means a lot more road running than normal for me as i usually prefer the trail stuff, but we'll see how it goes.
(Working in deepest china/mongolia for a couple of weeks from monday though, so not sure what the running opportunities are there - its probably all ice and snow?)
I ran a whole mile today! Woohoo! Huge accomplishment for me LOL Unfortunately, I didn't complete the entire planned running time for week 5 day 3 of C25K. It was a big jump from Monday being five min runs, Wednesday eight minutes, then Friday 20 minutes. It was very windy and that made it tougher I am still happy that I made it through 12 minutes, ran a full mile, took a walking break of a 1/4 mile, then ran another 1/4 mile....with two of my boys beside me the whole way.
I did two 3 mile run this week, then my lymph nodes in my throat started to swell and I've been taking a break for 3 days now. I had to skip my 6 mile run on Friday. Feeling a little better today, hopefully Sunday will be the end and I'll be ready by Monday to run again.
congratulations aimeebell!!! You must feel very proud of yourself!
8 min on Wed to 20 min on Friday does sound a big jump.
Will you keep repeating the week til you can run the full 20min?
I had a good 'long run' this morning. It was hot and humid, but still fun, and i feel good about myself too!
"Fun." After I ran my mile, that is actually the word I used, which is funny because I would never had thought running could be fun. I moved straight onto the next week. I feel like I could have completed the 20 minute run if I didn't feel like I was pushing a truck against the wind on the back half of each lap, so I moved on and will see how my long run goes on Thursday when I am due to do a 25 minute straight run. Yesterdays runs were 5,8, and 5 minutes, tomorrow two 10's, and then up to the 25 mins on Thursday.
That will help prevent injuries.
Hope this helps.
I am still happy that I made it through 12 minutes, ran a full mile, took a walking break of a 1/4 mile, then ran another 1/4 mile....with two of my boys beside me the whole way.
