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Progressing too fast?

  • 30-04-2011 8:15pm
    #1
    BusinessForums
    Closed Accounts Posts: 43 ✭


    Just a quick question for ye.

    I have been running on and off for the last few years. I havent really done much for nearly 12 months now.

    I started back running a number of months ago with 5k. Wasnt too hot starting back off, and for a long time struggles to complete it non stop.

    However, over the past few weeks my distance has shot up. After the first time I completed the 5k (30 min) without stopping I decided for the next run I would do more. So I went back out a few days later and ran 7.5k. Then the next time after that I did 10k. I ran 10k three times over approx 2 weeks with a constant pace. Today I just completed my first 15k (1h 36m).

    I am very happy with the progress that I have made, I am even considering going out next weeked and trying a half marathon on my own. My only concern is that as a 6"3 male who is 103kg (16.2 stone) do I run the risk of causing injury because of quick progress. Normally a day or so after I am fine, but with the 15k today, my knees were sore, hence my concern for longer distances.

    Any advice? Thanks!


Comments

  • #2
    iceage
    Registered Users, Registered Users 2 Posts: 3,533 ✭✭✭iceage


    Whats your rush? wind it back a bit now to build yourself. Alternate between some 5k's and a couple of 10K's. Don't forget about rest days and shorter, slower recovery runs, these are very inportant in maintaining your training and overall distance and also will hopefully aid you to avoid injury.

    Well done :)


  • #3
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    As a general rule, you should only increase your mileage by about 10% a week. You should also take a week every month or so where you reduce your distance run, to give your body a bit of recovery time. Also, when you are running longer distances, take those longer runs slower than the shorter distances.


  • #4
    BrokenMan
    Registered Users, Registered Users 2 Posts: 1,696 ✭✭✭BrokenMan


    To be honest you probably are pushing too hard too soon. Your progress has been great but you need to be careful that you dont do yourself an injury and undo all of the good work. Both posts above are spot on. If you do want to increase your distance then go for a structure programme, google half marathon plans and you will get plenty. A point worth noting is that most half marathon plans will bring you from a 10 k to a half marathon in about 10 weeks not 2. Slow and steady progress will stand you a lot better in the long run


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