Running - how often?

After a few fits and starts I finally tried running on a semi-regular basis.

I like running outdoors but I'm limited to very early morning or late at night and I have nobody to run with.

The Arctic conditions and obvious dangers at night for a lone woman mean I've been sticking to the treadmill until it gets a bit brighter and warmer.

Anyway, within six weeks I've gone from barely making five minutes to running 6k in around 35 minutes. Delighted with myself!

I stretch for at least 15 minutes afterwards but sometimes I'm still very stiff in the hips the next day.

How often should I run, if I'm trying to get to 10k in the next couple of months?

Every other day, even when I'm still a bit stiff?

Colm_OReilly

General advice on how often/intense you should train.

If you're performance drops significantly on the next workout day, or plateaus very quickly and then declines over 2-3 workouts, then you need to address your training. (Provided everything else - sleep, diet, stress - is in order)

If this is the case, you can do a half intensity week - running the same distance at a slower pace, or running half the distance at the usual pace. Then start back the following week at 10% less than you were running, so if you were doing a 5K, start again at 4.5K, and build up again.

Once you hit about 30-40 minutes solid running, then you have the aerobic capacity to start increasing the pace in that time, and can start playing with intervals.

Thanks for that Colm. I wanted to get comfortable running for around 45 minutes before incorporating 200m sprints etc into it.

Tell you what though, it is THE quickest way to drop a dress size! I'm happy with my weight and size, and was running just because I wanted to but it's made a big difference to my shape in a relatively short space of time.

Odysseus

Personally I alway run three times a week, I find if you only do one run its hard work, with two you stay pretty much static but with three you generally improve. I know a lot of people who run five time a week, but even when I'm training for ultras I only do three. I would say three would get you to the 10k mark, add .5 or 1k a week and you will be there in no time. Are you planning on a organised 10k run?

Hi Odysseus,
I’d like to do an organised 10k run, mainly to give me something to aim for!

Not interested in the Flora mini-marathon, I did it a few years ago (half jogged half walked) and it was ridiculously crowded. I didn’t enjoy it at all.

I think the Bupa run is in April, if I’m able for it I’ll give it a go. Do you know any dates for the adidas runs later in the year?

Since the middle of January I’ve been running three times a week. It’s not easy fitting it in around long working hours but I find once I’m out there it’s grand.

Also, I’m just using a pair of Nike Shoks I bought last year. I have no problems with them or with any of my joints, do I really need a new pair of trainers?

Lila

The Bupa Great Ireland run is on April 6th this year. Don't write off the Womens Mini Marathon yet. It's a really lovely course and if you get a proven 10km time under your belt (from the Bupa for instance) you can register as a runner or 'proven jogger' (under 80 mins). Once you're ahead of the main pack of walkers you won't find it so crowded or slow. (Apart from those annoying walkers who insist on being at the very front though!)

One thing though - don't underestimate the number of people who take part in the Bupa 10km - obviously not 40,000 but a very big crowd nonetheless.

Keep on running!

Odysseus

The Bupa is a good one it was my first organised run, but I have a different event that day this year so I'll miss it, but its a good day out or a first run. On the topic of trainers I would say yes and suggest a visit to amphibianking in Bray their is a thread on here about that topic. Best of luck with your running.

Well I took the plunge and registered for the Bupa 10k. :eek:

I have six weeks to get myself in order. As I said, so far I've been doing around 6k three times a week on a treadmill, I did some outdoor running before the weather went icy.

I'll be back outside at 7am once the ice melts!

Is the three times a week enough with six weeks to go? Should I be running 10k before I try the Bupa run?

hunnymonster

going back to your first post. Which stretches do you do for your tight hips?

hunnymonster

hunnymonster wrote: »

going back to your first post. Which stretches do you do for your tight hips?

My right hip used to get very sore after any running. So I went to a physio, who worked a bit of magic. He told me that my pelvic bone was very slightly off-kilter and the pain was caused by a "bunching up" of muscles on that side.
(I've explained that really badly but it made sense and he ground out a result for me!)

Anyway, since then I've been doing exercises he showed me for it. I also do a fair bit of stretching at kenpo classes.
After running I spend around 20 minutes stretching out my legs. I find that lying flat on my back, grabbing a towel around a straight outstretched leg and slowly extending it across the other side of my body really works that hip.

The stiffness is nothing like what it used to be.

Any more stretching suggestions are very welcome!