I decided to start running last October since basically doing sod all exercise for pushing 20 years.
Started off at barely managing 6.30 per km and even then I was really struggling and couldn't run beyond 5k.
Now done to around 5.20 per km on a 5k and 5.30 p/km on a 10km. Committed to running 1000km this year so rocking at least 20km a week working toward that target. I lost 4 stone at one point though that was far too much so purposefully out a stone and some back on.
I've managed about 6 or 7 half marathons, last one I just got under 2 hours at 1.59.03, first one was nearly two and a half
I've just committed to the virtual London marathon and I'm bricking it, I've got a training plan in place and working toward, hopefully, getting it under 4 hours though that's a pipe dream.
Anyhow, point of the post. I'm a bit older, 37, and coming off a long, long time of no exercise I find I'm picking up injuries a lot. The niggles I can live with but I keep aggravating my left calf and it's really, really tight sometimes for days after a run and it's screwing with my training plan. Does anyone have similar issues and could share advice on the topic?
Firstly we'll done on what you've done so far. I read your post and a lot of what you've said sounded very familiar. Just under 2 years ago I returned to running after having done very little exercise over previous 5 or more years. I'm a couple of years older then you and when I first started back, I would make good progress for a while and then my calf would suddenly go again and I'd need to rest for at least a week or more before I could re-start my training. I was in this cycle for months.
The fix? Slow down!
You mentioned some times for 5k and 10k, but I'd say if you're running anywhere near that as part of day to day training, it's far too quick. I've now been running slower for over a year and not had a single injury. Last year I managed to break 2000km and my running has improved dramatically without any real focus on running faster at all.
There's loads of great information in this thread - search for 80/20 running. Basically 80% of your runs should be done at an easy pace (low heart rate), trying to run even at moderate intensity offers little benefit in terms of improvements but increases the risk of injury and makes it less likely you can sustain a consistent volume of running over a long time. The other 20% should be done at high intensity, like short interval sprints - but tbh I've hardly done any pace work and mostly focused on consistent 'easy' training to avoid injury. I would recommend the same for you initially, try a month of slower running (at pace where holding a conversation throughout should be easy). Once you've managed several weeks injury free, think about slowly adding in the odd fast run - but bear in mind that these sessions are the ones which carry the risk of injury.
