Running recovery tips

[_Jimlad_]

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 ?

 

[_Jimlad_]

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

 

[_Jimlad_]

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