Running recovery tips

_Jimlad_ · 26 Jan 2022 at 17:08

Hey all, I took up casual jogging in lock down and now find myself in for a charity half marathon in April, I have ramped up my running to 3 times a week and just did a 8.5km run at lunch time.

The issue is I feel knackered for the rest of the day when I do anything more than my usual 5km.

I guess it will come In time, but any tips for when I return from a run, certain stretches or more importantly the right fluids and food ?

SPG · 27 Jan 2022 at 08:08

Just make sure you replace fluids after your run add a little salt and lemon juice.

If your starting out your probably running to fast as well. But it's just time on feet at the end of the day.

Martynt74 · 27 Jan 2022 at 08:26

Yeah, sounds a little like you may be pushing yourself too much if you're feeling crap after having ran. If you've been fairly consistently running for >12 months (depending on which lockdown) then i would've thought this would've been sufficient to build up a decent base. Especially if you also cycle (since you've posted in pedal powered

)

A jump from 5km to 8km is a >50% increase in distance so a fair jump. When you do your usual 5k how do you feel? Maybe next time trying to 6km and see how you feel.

When you say you feel knackered. Are you talking specifically tired/heavy legs, or a general fatigue/tiredness? Stretching wouldn't really help with the latter and to be honest i do minimal stretching post run.

April is a decent amount of time away so you have plenty of time left. If you can, i'd be tempted to do 4 runs a week and do 3 at 5km and then 1 longer run where you just add on 1km a week. Then once you feel good with that, try increasing your regular run to 6km and then keeping your 1 long run a week. Just nice and slowly building up that weekly volume.

Out of interest, what are you typically running your 5k in? Any HR data to try and establish fitness/effort levels?

_Jimlad_ · 27 Jan 2022 at 09:47

Cheers chaps. Some good points, I don't typically feel to knackered after a 5k which I run in around 28 mins (I am a big guy 6'3, and now aged 43! Which feels incredibly old as I type it.

It just seems like if I go over 5k I am in bits, achey and just knackered for the remainder for the day.

I will perhaps increase my 5ks and then try for a longer run on the weekend where I can relax afterwards

Martynt74 · 27 Jan 2022 at 10:01

I'd also try and run slower. It may feel unnatural, but i'm a similar size to you and if i'd doing an "easy" run, i'd typically be around 30 minute 5k pace and have been running for years, whereas if i'm doing a "proper" 5k, i'd be down around 24 minutes.

Effectively 80% of your running should be really easy where you could easily hold a conversation if someone was with you. It can sound counter-intuitive, but it helps to build a strong base.

Also to add there's a specific running thread. Feel free to pop in and keep us updated on your progress

https://forums.overclockers.co.uk/threads/platypus-beginners-guide-to-running.17709521/page-99

_Jimlad_ · 27 Jan 2022 at 14:46

Martynt74 said:
I'd also try and run slower. It may feel unnatural, but i'm a similar size to you and if i'd doing an "easy" run, i'd typically be around 30 minute 5k pace and have been running for years, whereas if i'm doing a "proper" 5k, i'd be down around 24 minutes.

Effectively 80% of your running should be really easy where you could easily hold a conversation if someone was with you. It can sound counter-intuitive, but it helps to build a strong base.

Also to add there's a specific running thread. Feel free to pop in and keep us updated on your progress
https://forums.overclockers.co.uk/threads/platypus-beginners-guide-to-running.17709521/page-99

Thanks, and sorry I posted in wrong section!

Yes 28 mins is like my best time flat out! So that was the pace I tried doing 10k at.

Will check out that thread