getting to the 10k mark again

EI2011

was big into running lets say 8 months ago and could do 10k in an hr. but injury and lazyness got the best of me whats the best way of easing myself back into it?

pconn062

Start off with a 3 or 4 three mile runs a week until your comfortable covering that distance again, then maybe pick a target race and start a training plan and work towards that. Try one of Hal Higdons plans, they are available free online and you can choose a beginner plan. Good Luck.

EI2011

pconn062 wrote: »

Start off with a 3 or 4 three mile runs a week until your comfortable covering that distance again, then maybe pick a target race and start a training plan and work towards that. Try one of Hal Higdons plans, they are available free online and you can choose a beginner plan. Good Luck.

thanks a lot man

seanmacc

EI2011 wrote: »

was big into running lets say 8 months ago and could do 10k in an hr. but injury and lazyness got the best of me whats the best way of easing myself back into it?

In terms of avoiding injury make sure you have decent footwear.

I was running for years getting calf strains regularly and heavy blistering on the inside of my feet. I went to a specialist running store in the States this year where they put me on a treadmill bare foot and played back in slow motion my running gait. I was shown my severe over pronation and it was explained how I was wearing the wrong shoes. I was shown a few pairs of shoes (Brooks, Asics and NB) brands I have been wearing anyway but just the wrong type. I believe Elvery's in one or two locations have treadmills set up for this. You don't necessarily have to buy off them just get a diagnosis off them, under pronation/over pronation, supination ect. and then just google a few shoes for your problem. Just always try on before you buy.
They aren't all expensive either. A great over pronation shoe is New Balance 860 which I paid $100 for this year. Sportsdirect.com have them on sale at the moment for 35GBP

poconnor16

OP - I'm right there with you. My PB on a 10k was 1hr 1min 3 months ago, but I got injured and literally couldn't even cross train.
I'm finding it soo hard to get motivated now - I'm doing 2 3 milers during the week and starting my long run at 4 miles this weekend. But I'm finding the 3 miles tough soemtimes and cant believe how unfit I have become!

I'm following the Hal Higdon Novice 2 plan for the half marathon - aiming for the Clonakilty Half in December. I guess my motivation now is knowing that I am not alone.

It will come back, you just gotta keep chipping away I guess.

LionelNashe

EI2011 wrote: »

was big into running lets say 8 months ago and could do 10k in an hr. but injury and lazyness got the best of me whats the best way of easing myself back into it?

I'm 5 weeks into my fourth attempt at jogging since I first tried it a couple of years ago and am now up to 9k at around the same pace as you (10kph). This time around I didn't do the run-walk-run-walk thing. I think that the mind gets addicted to frequent walking breaks and it can be very hard to quit them. I just ran as far as I could (2k the first evening) and then increased the distance the next time and kept inceasing it.

You may find that you have retained more of your fitness from 8 months ago than you would expect.

To avoid injury and help progress I'd advise to have a look at Chi-running or read up on form in general. I made a couple of subtle changes a while back that really helped after doing a course on Chi-running.

Edit: Oh, yeah, and keep a log, let us know how you get on!

EI2011

LionelNashe wrote: »

I'm 5 weeks into my fourth attempt at jogging since I first tried it a couple of years ago and am now up to 9k at around the same pace as you (10kph). This time around I didn't do the run-walk-run-walk thing. I think that the mind gets addicted to frequent walking breaks and it can be very hard to quit them. I just ran as far as I could (2k the first evening) and then increased the distance the next time and kept inceasing it.

You may find that you have retained more of your fitness from 8 months ago than you would expect.

To avoid injury and help progress I'd advise to have a look at Chi-running or read up on form in general. I made a couple of subtle changes a while back that really helped after doing a course on Chi-running.

Edit: Oh, yeah, and keep a log, let us know how you get on!

will do man thanks

EI2011

seanmacc wrote: »

In terms of avoiding injury make sure you have decent footwear.

I was running for years getting calf strains regularly and heavy blistering on the inside of my feet. I went to a specialist running store in the States this year where they put me on a treadmill bare foot and played back in slow motion my running gait. I was shown my severe over pronation and it was explained how I was wearing the wrong shoes. I was shown a few pairs of shoes (Brooks, Asics and NB) brands I have been wearing anyway but just the wrong type. I believe Elvery's in one or two locations have treadmills set up for this. You don't necessarily have to buy off them just get a diagnosis off them, under pronation/over pronation, supination ect. and then just google a few shoes for your problem. Just always try on before you buy.
They aren't all expensive either. A great over pronation shoe is New Balance 860 which I paid $100 for this year. Sportsdirect.com have them on sale at the moment for 35GBP

bought a pair of Saucony runners online reduced from a 100 to 35 hopefully they do the job be here tomorrow

Clearlier

EI2011 wrote: »

bought a pair of Saucony runners online reduced from a 100 to 35 hopefully they do the job be here tomorrow

It sounds like you got a good price but unless you know that they're the right runners for you I'd find a running shop and get yourself properly fitted for a pair of runners. Your feet and body will thank you for it!

As for getting back into it - little and often is the key. Enjoy it and slowly increase your training load. Start every run slowly but if you feel like picking it up a little one day then do. The key at this stage is to enjoy it and slowly and progressively add to the training load. Back off when your body tells you to and push on when you feel ready for it.

Good luck!

P.S. You might be able to get your money back on the runners through ebay or if it's still within 7 days of your purchase the seller is required to accept the good back no matter what your reason (provided you haven't damaged them in any way).

EI2011

Clearlier wrote: »

It sounds like you got a good price but unless you know that they're the right runners for you I'd find a running shop and get yourself properly fitted for a pair of runners. Your feet and body will thank you for it!

As for getting back into it - little and often is the key. Enjoy it and slowly increase your training load. Start every run slowly but if you feel like picking it up a little one day then do. The key at this stage is to enjoy it and slowly and progressively add to the training load. Back off when your body tells you to and push on when you feel ready for it.

Good luck!

P.S. You might be able to get your money back on the runners through ebay or if it's still within 7 days of your purchase the seller is required to accept the good back no matter what your reason (provided you haven't damaged them in any way).

thanks for the info man recieved them this morning they seem ok

EI2011

good start this week ran 4km monday and tuesday break today back out tomorrow slowley but surely easing myself back into it:D

ecoli

EI2011 wrote: »

good start this week ran 4km monday and tuesday break today back out tomorrow slowley but surely easing myself back into it:D

Some positive news for you is that it is easier to return to your previous level of fitness than it is to attain new level so you will be back to yourself before too long

EI2011

ecoli wrote: »

Some positive news for you is that it is easier to return to your previous level of fitness than it is to attain new level so you will be back to yourself before too long

touch wood

jb-ski

you also should consider joining a local club/Fit4Life group.

they are not the 'scary' places you might think they are:), and are fantastic for good advice, and equally importantly meeting others of a similar standard to meet & run with.