I am currently training for the manchester marathon in April. I am out most mornings doing 6 miles a day mix of hill and flat running plus a long run at the weekend (13-16 m) I want to increase my long run but keep putting it off as i get to 16 miles and it hurts ! My mum says i am doing too much but stubborn as I am I am unsure as whether I am or not ! any opinions?
also protein shakes ? are they beneficial and any recommendations?
The question of how much running is too much would be different for every runner. It depends on your history of training, racing and injury.
How long have you been running for? Any races? PBs? Injury problems?
Those kind of questions would help any answer given to you, but before then you need a day off each week, and maybe need to mix those distances up, why not make one a 10miler, and one a 4miler etc.
If you're an experienced runner, 50-60miles a week isn't too much at all, especially not for a marathon! However, if you've shot up to that mileage over a few months then it certainly is definitely too much!
thanks for your reply,
so far touch wood no injuries however i do have the usual aches in my knees, ankles after my long run.
I did the mac half marathon in 1:59 this being my first proper race since the manchester 10k s. Ive been running for 5 years approx but it only became more of a passion in the last year. I have 1 day off a week - ive been running these distances for about 6 months now. I suppose i read about burn outs and people telling me too much and i would hate to over train and not finish my marathon. or maybe its the nerves showing through ? !
do you run your long runs on your own ?
Em, i think an important question is what pace do you do your long runs at?
1hr 59 for a half marathon is 9.05 a mile average pace
This site below gives a guide to training paces, but can sometimes be a little sharp at the fast end of zones.
From your half time, a pace per mile of 10.30 looks about right, may be up to 11min miling for the very long runs.
If you find you're doing your runs a fair bit faster than that, that may well cause you the strain by mile 16!
Em Scott wrote (see)
yes- i cannot find anyone bonkers enough to join me !
yes i think i got sucked in with a fast group for the macc fuelled by my son cheering me in at the end making me sprint, i sit at about 10 min miles on my long runs as ive read on here that to fast is not good.
ive looked into running clubs but with my single parenthood and working and topping up my degree i tend to head out at silly oclocks and there isnt many who run at that time sadly
hi thanks for your reply,
yes i am having a rest day a week and i always much my shame sing to myself, it really does help to slow my breathing down.
I will take your advice about increasing slowly thanks
You don't say which bit of you hurts on the longer runs so it could either be going too fast, or, if the pain is in the legs, it might be that you're over-doing it on the hill runs.
Don't get me wrong, hills are good, but if you're doing them a lot, you might have put too much strain on the achilles / calves. Long story, but I developed a calf problem after doing hills and the advice from my physio was heel drops (and I include one as stretch) both straight legged and with bent knee. She also suggested building up strength by doing the heel drops wearing a backpack with light weights in it, increasing the weights gradually.
morning jeepers and festive,
its my ankles and knees that hurt on my long run, i wear supports on both whilst doing the long runs,
i live just below the pennines so every day i am out up hills, maybe i need to find a flat route- i cant do laps round a track ive tried and it drives me nuts !
I did wonder whether my long was too long as according to the rw training but when i was training for the half marathon i wanted to see that i could run the 13 miles and it just sort of stuck with me increasing it every so often.
thanks for the tip re yazoo i will def get that which will please my son as he loves the stuff !
Em, just a check, have you ever had your running gait analysed? Are the trainers you run in ones that have been recommended by a running shop?
When you say your knees and ankles "hurt" on long runs, where on the scale are we talking? Hurt a lot, as in pain, a bit of discomfort, or you can just feel that they are working hard?
I had a spell before a half marathon this year of doing up to 16miles, and even at easy pace, I could feel a bit of tightness, but this was fine, as a few hours later I was fine again.
You say you've run for 5 years before taking it more seriously this year. How quickly did you build up to 6 runs a week, and more importantly how quickly did you up the long run to 13-16miles?
The supports on the knee and ankle don't sound too great to be honest. It'll be better to get to the root cause of the injuries rather than just mask them with supports.
I smashed some ankle ligaments once, so am nicely up on the strengthening for ankles!
Simple exercises like standing on one foot only for a minute or so, makes your ankle work hard to support you. Closing your eyes makes the balance harder, and thus works it harder.
Other things like using your big toe to "write letters" helps too. Also strengthening the muscles around theM, things like calf dips and raises seem to help.
I wouldn't want to judge on the knee...that's something i'd get an expert onto asap if it is really pain, and not just your body adjusting to training more.
I did do one night in the gym a week doing rowing machine, bike and some leg weights but not been in for a few weeks, slap hand !I also swim ( Im a teaching assistant with special needs so go in with my kids ) thanks for the heads up for the yazoo Ill def look next time Im in doing my shop,
stevie g, I dont think I have had shin splint but down the front of my shins hurt when I rub them ( not massively and I have mentioned it to my sports massage bloke when he does ) he keeps telling me to go get my gait analysis done I think I definatly have to get down there now while Im off work at mo
I went to 3 mornings a week in april this year after a breakup left me unable to sleep, I thought it better to utilise my insomnia rather than sat watching tv and I found I enjoyed running at that time of the morning so I upped it.
Ill certainly try the ankle suggestions anything to get the buggars to strengthen !
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