I started running about 6 weeks ago after a 20 year off from all exercise. I am now running 3 or 4 miles about 3 or 4 times a week. I have a few niggles but the one that irritates the most is that my muscles don't ever seem to recover - whenever I go for a run my legs are still sore from the last one. As soon as I take the first step of the run I feel like i'm picking up from where I left off.
I was assuming/hoping that after a while my legs would be stronger and therefore able to recover faster. If this is indeed the case, how long will it take to reach that stage?
If that is the case, then you maybe aren't giving your legs enough rest to recover, and/or you are pushing yourself to far, to fast, to soon.
Are you eating properly? Do you stretch after running and are you doing any exercises inbetween the runs to strengthen the muscles?
The first 10 minutes of any run are always the hardest as the muscles are just getting going and it takes a while for everything to come together and settle down into a rhythmn.
Also, what Dan said is very true. Many people start off too fast then get disheartened. Try starting off at a really slow pace then speed up slowly until you find a pace that you can comfortably keep up for the whole run.
I'm sure danowat is right although I was hoping that eventually things would catch up with themselves.
As for eating properly, I probably eat too much protein and not enough carbs so will have to look at changes there.
I'm also going to try a longer rest period and see how long it takes for my legs to return to normal and then start again more slowly
Agree with Dan on this one - too fast, too soon. Also, you're expecting too much! I've ran for 5/6 years and often get achy muscles - as I'm sure most runners do.
I wouldn't really call reaching a stage where your muscles don't ache as 'fit' - more like lucky! Even the fittest athletes will get aches, pains and niggles. Just concentrate on getting your base fitness up (try some other sports such as swimming or biking/cross-training/cardio classes at the gym etc) then see how your muscles adapt after you stick at running in between those exercises.
I've never been able to run more often than 3 times a week, despite being on my 4th marathon- why not run twice a week to start with, and cross train the other days?
If you keep struggling on, you'll just get disheartened, or injured.
What times do you run out of interest tricialitt?
My Marathon PB is 3:45 and I'm generally out 6/7 days a week. Wouldn't say I specifically 'train' though - just run a general 7/8 miles a night, 10 miles some nights and LSR at the weekend.
Left a gap this week from Tuesday (horrible 3 mile run that prompted the above post) until Saturday morning. Went out and ran a full minute a mile slower and felt great. Managed 5 miles and probably could have gone further. Funnily enough my heart rate for Saturday's run was around 150 which is 80% of max for me and is therefore probably the right training pace. Previously I've been up in the high 160s which is about 90%
ok, had a cold bath on Saturday after my run and it does seem to have helped although if the IAAF had come to do a gender test on me right after it I'd have been another inconclusive result...
I won't know how effective it was until i run again though and I'm going to give it another day or so
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