Running Questions

slingerz

hey folks a casual runner here with just 2 5k races under my belt and going to attempt my first 10k with the clonakility waterfront marathon on december 8th.

i cant say i regularly train for my running challenges as Im still involved in the GAA season so that keeps me going. I find that it doesnt make too much difference to me tho except that I recover quicker once the run is over.

First question, is it normal for your calves/achilles tendon area to be quite stiff when running for a couple of K? generally my training runs would average around 3.8k and my calves would be pretty tight during these.

Secondly i get a number in my feet after the end of any longer runs that I do, any ideas why or possible solutions to avoid this?

thirdly, my 5k times are nothing special, 29.40 is the fastest I've ever done. Any tips on how to improve or is it mostly down to training to run to that distance/further distances?

RoyMcC

Hi slingerz,

1. Some people get stiff calves (I do) and they can be pretty immobilising. Get some stretches done after each run and what I do beforehand is to massage the calves - I use oil with Arnica and that seems to help.

2. Sorry, no idea. Anyone else?

3. We'd need to have a better idea of your running base and present programme before advising you on speedwork. But generally with more training - including some shorter work at a higher speed - your times will gradually improve.

Good luck in Clon.

sconhome

RoyMcC wrote: »

Hi slingerz,

1. Some people get stiff calves (I do) and they can be pretty immobilising. Get some stretches done after each run and what I do beforehand is to massage the calves - I use oil with Arnica and that seems to help.

2. Sorry, no idea. Anyone else?

Are you tying your shoe laces too tightly? Very often this is the cause of numb feet as with tight laces and feet swelling in longer runs you restrict the blood supply to the feet = numbness & tingling toes

3. We'd need to have a better idea of your running base and present programme before advising you on speedwork. But generally with more training - including some shorter work at a higher speed - your times will gradually improve.

Good luck in Clon.

Have answered in the quote for ease.

rom

1. A warmup and cool down will reduce a lot. My warmup and cooldowns are 2 miles each and they are just faster than walking pace. They should take no effort. Foam roller.
2. Above might sort this out also ? Don't know what you mean. It may also be the case that you don't have the right runners for your feet and getting them fitted at a specialized running shop where an experienced runner is fitting the shoe. These are not your champion sports or lifestyles etc.
3. Not trying to go out and beat that 5K time every day is a way you will improve. Reading a book on structured training. Losing weight if you are carrying extra. Running more.

theboyblunder

slingerz wrote: »

thirdly, my 5k times are nothing special, 29.40 is the fastest I've ever done. Any tips on how to improve or is it mostly down to training to run to that distance/further distances?

My top tip: dont wear your GAA jersey to a race. It adds about 5 mins to your time

If you are just starting out then more mileage (very gradually increased week by week) will lead to improvement, however speed work is necessary to improve quickly at these distances (only when you are doing enough running to tolerate it though). There are many plans - here is a popular one. Others will know more about where to find alternatives.

Good luck!

slingerz

thanks for the replies, didnt suffer the stiff calves last night and went 6.5K however coming towards the end i didnt have th numbness/tingling feeling in one of my feet. the shoes are from Mahers sports running department but they werent fitted or any gait analysis stuff done i'll try wearing them looser and see if that helps though.

i think your right that the frequency of the runs and the increase in distance is first needed before upping speedwork. training for the 10k in Clon in december the aim is to beat 60mins but that'll be tough seeing as Im only just under 30mins for 5k but a challenge is always good

galwayhooker

Hi!jst said would ask question about ice baths/dipping in sea water after run.went fir long run sat , then drove home had quick coffee and then dipped myself into very cold sea water in sea near me for about 5 min in my running gear and then came home 10 min after.dying of headcold so wondering if that caused it but I didn't think colds were actually caused by coldness.if anyone has done ice baths how much are they?

Krusty_Clown

galwayhooker wrote: »

Hi!jst said would ask question about ice baths/dipping in sea water after run.went fir long run sat , then drove home had quick coffee and then dipped myself into very cold sea water in sea near me for about 5 min in my running gear and then came home 10 min after.dying of headcold so wondering if that caused it but I didn't think colds were actually caused by coldness.if anyone has done ice baths how much are they?

The common cold is a viral infection, transmitted by airborne droplets or by direct contact with contaminated objects, so it's safe to assume that your dip in the sea wasn't the cause. Perhaps getting extremely cold might increase your susceptibility, but a cold doesn't develop in 20 minutes. You probably picked it up the day before, by coming into contact with a person or thing that carried the virus.

Nothing wrong with a dip in the sea after your run, but as the temperatures dip, you'll find that running your cold tap in the bath will provide a suitably cold experience. For extra self-flagellation, add ice!