Training for 5K

[russell]

Thanks for all the advice, I am off out for a run now. See how far I can run before I need to walk.

Ran for 1km then walked a bit and so on. Done 3.5 km in about 20 mins, feels good to get the lungs and hearts going. I had a stitch towards the end, in my side made it difficult to run.

[ThomasSoerensen]

Tomorrow you might feel sore. Don't run tomorrow. Day after, run again like today, hopefully with a little less walking, but don't fuss about it, the fitness will improve.

[Platypus]

Speak to our local fitness running / cycling expert, SY01, he knows all about it

[russell]

Tomorrow you might feel sore. Don't run tomorrow. Day after, run again like today, hopefully with a little less walking, but don't fuss about it, the fitness will improve.

Ok, I should have my Watch by sat also. I remember where I ran to before walking so I will just try and extend that to next landmark and so on until I can run the whole 3.5km, then I will try a and extend the distance.

[d000hg]

Beware of shin splints. They really hurt.

I was wondering if I had those, but I don't really know what they are. I started running a couple of times a week, probably no more than 2-3 miles in about 20-30min and both my ankles and shins started to hurt. Also, just walking causes my shins to sometimes start throwing of sharp pain every step.

Not sure if I should do more to get over it, or it's a sign something's wrong. That's the tricky thing with pain.

[Mich the Tester]

Well stone me, you're like an instant expert, just add boiling water and stir!

I am an idiot. I spent two years going to college every wednesday evening and saturday to learn about fitness and athletics training, then did a number of written and practical exams when really I should have just had a quick look on wikipedia and blagged it.

[Mich the Tester]

I was wondering if I had those, but I don't really know what they are. I started running a couple of times a week, probably no more than 2-3 miles in about 20-30min and both my ankles and shins started to hurt. Also, just walking causes my shins to sometimes start throwing of sharp pain every step.

Not sure if I should do more to get over it, or it's a sign something's wrong. That's the tricky thing with pain.

Yep; sounds like shin splints and the sharp pain is certainly a sign that something's wrong. First try using an ice pack for 10 to 20 minutes after running; should reduce inflammation. Do that for a couple of weeks and see if it helps. If it carries on though you should speak to a physiotherapist and possibly also your GP as it could be compartment syndrome or even a stress fracture, both of which need specialist treatment; your GP won't be much use but can refer you on to a sports doctor or an orthopedic specialist.

You may need orthotic footwear, but ask the physio about that. The solution seems to be different for everyone; for me the solution was getting rid of the cushioned shoes altogether, but for someone else it will be different.


While I'm at it, let me just give everyone a bit of advice on running; join your local athletics club! It won't cost you a fortune (much less than a poncey gym) and you'll get expert coaching and be surrounded by experienced people who've all been through these pains and problems. You'll also progress much more quickly. Don't imagine that an athletics club is only full of young people with bodies like Greek and Roman statues; it's simply a club where people who enjoy sports can get the best coaching and help.

[doodab]

Ran for 1km then walked a bit and so on. Done 3.5 km in about 20 mins, feels good to get the lungs and hearts going. I had a stitch towards the end, in my side made it difficult to run.

Are you human?

[Doggy Styles]

While I'm at it, let me just give everyone a bit of advice on running; join your local athletics club! It won't cost you a fortune (much less than a poncey gym) and you'll get expert coaching and be surrounded by experienced people who've all been through these pains and problems. You'll also progress much more quickly. Don't imagine that an athletics club is only full of young people with bodies like Greek and Roman statues; it's simply a club where people who enjoy sports can get the best coaching and help.

As you're a novice russell, just remember that they'll all be faster than you. Especially the gnarled old geezer who's been running for 50 years.

So when you're still out on your 10 mile training run, they'll all be finished, changed and in the pub by the time you get back. You might catch one or two before they go home.

[Mich the Tester]

As you're a novice russell, just remember that they'll all be faster than you. Especially the gnarled old geezer who's been running for 50 years.

So when you're still out on your 10 mile training run, they'll all be finished, changed and in the pub by the time you get back. You might catch one or two before they go home.

not if you join a beginners group though (hopefully).