Distance running advice needed please!

[IrvinaYalom]

Hi all! I'm sorry if this first post is a bit long, I've discovered something weird about myself this week and I'm looking for some advice or pointers from anyone who has been in a similar situation!

I started running (having done no formal cardio exercise before in my life almost literally ever) in May with Couch25K but found it quite easy so cheated (quite a lot) and graduated in about 3 weeks. Since then I've been running 5k about 3 or 4 times a week. I have never tried to go further and hadn't really noticed these runs getting any easier although I figured my speed must have been increasing and when I timed myself it seemed like there had been some improvement.

Anyway, this week I decided it was time to try and run a bit further to see what it was like. I set off at a slower pace than usual with the intention of doing an extra couple of k. I thought this would be a struggle but doable with a bit of a push. Well, very surprisingly, I found it incredibly easy and ended up running for 13k with absolutely no problems at all. I felt like I could have kept on going forever and ever basically. I thought it might catch up with me the day after but I didn't ache at all so I decided to see if it was replicable. After one rest day I went out again yesterday and easily managed 16k. 10 miles! How is this possible? I really didn't even think I was any good at running, I'm used to feeling like my 5k runs are exhausting. My pace wasn't bad either- 13k in 76 mins and 16k in 95 so it wasn't as if I was just walking it.

After that (slightly lengthy) post my actual questions are: is this vaguely normal? Is it really risky to run like this with no build up? And how soon do you think it's sensible to attempt a half marathon? (I feel like I could run that distance now but I'm guessing it wouldn't be wise?)

For context, I am small and quite young so I imagine at a natural advantage. I'm clueless about serious running though so need guidance!

Thanks for reading. Any and all advice will be very appreciated

(Also sorry if this all sounds a bit braggy, my intention is not just to show off my new found running super power )

Sort of following, sort of adding my input.

If you look at threshold running then that’s pretty much what I do- I find my lactic acid threshold and I reckon I could do 16km at that pace, provided my joints hold up. Cardio/energy/metabolism wise I am sound and could I reckon go for hours. Because I’ve always done this, I have a good consistent ‘race pace’ which I just get into and stay there. This remains the same pretty much up hills and on flats.

But if I want to improve my pace then I do interval work, hill sprint intervals (I live in a very hilly town so I do laps of a steep hill for example) and even though I can do 16 km easily at threshold, I literally want to vomit after doing those laps. I run every morning so aim to start the week doing 5km in 30 and end it doing 6 or 6.5 in 30. This involves doing sprints or intervals for example. Ironically I find this a tougher workout than the 90 minutes long run at weekends.

Cautionary- you say you’re young, that could explain it, but I’m 35 and I definitely feel it when I overstretch myself. They do say not to increase by more than 10% a week. I don’t know how necessary running is to you, but I need to do it for my mental health and my weight, so I am terrified of injury!

I am doing a half in April, with a view to beginning formal training in January and just continuing with my ad hoc schedule until then. You’d definitely be able to do it if your base level of fitness is as you describe, but be mindful of doing too much too soon.

Hoping someone who knows more comes along. Every time I research running stuff I just find it far too scientific and I don’t understand it, and the bits I do understand I then find hard to translate into my actual training.

I should add, I stated running in January, literally doing 1km a day on the treadmill (that was my goal) to lose some weight - my current total now is 1050km this year, my longest run is 14.5km. And I’m now skinny!!

This sounds very like my husband when he started running approx three years ago. Even though he’d smoked for years, he didn’t seem to be gasping for breath or have lactic acid build up to make him ache.

Even after running the London Marathon in 2017, he didn’t feel it at all the day after.

However, he developed a problem with calf tightness/a pull which would get a bit better after resting but recur when restarting running. He went to a sports physio and got various exercises to strengthen other parts of his leg as well as de-knotting his calf.

Basically any imbalances of strength /form causing another muscle (and associated tendons/ligaments)to overcompensate may be your undoing as the Miles clock up.

Dh still does strengthening exercises 2-3 times a week whilst watching tv in the evening. He was the wrong side of 50 when he started running so you may get away injury free for longer than him though!

What @Member says.

It sounds brilliant. I don't see why you can't do a half marathon in the next few weeks. In the meantime, ask your local running club to recommend an experienced sports massage therapist, so you can find out if you have any tight muscles and also get a proper stretching routine. It is imperative to stretch when you do a lot of running, otherwise you'll end up injured.

But most of all, keep running. You obviously have amazing lungs and strong legs.

Thanks for the reply @thenewaveragebear1983! It's very interesting to hear about your experiences and it sounds like you've made amazing progress. I might have to experiment with some sprints as that's something I've never done and would be a proper challenge I'm sure.

The point I'm at now has just really taken me by surprise. I honestly thought I was at basically the same level as when I first started doing 5kms in May.

The other thing is just how much more enjoyable I find running at an "easy" pace, I'm able to zone out and just think/ concentrate on the music in a way I've never done when running less far but faster. Now I know this is the "way of running" that really suits me I need to learn how to do it well and how not to destroy myself.

Is it the case that if what I'm doing now doesn't leave me hurting then it's fine to carry on doing it or is that naive? (I'm already thinking about full marathons but realise that's a bit cart before horsey!)

posted before I saw that greencat! Thank you and that's a really good tip- I will get googling immediately.

I suppose it depends on why you’re running too. Do you want to race?

I started because I wanted to get fit and lose some weight, and keep it off. Running is how I have achieved that. I have zero interest in racing, competitions, charity fundraising or the like. If anything, I see those things as standing in the way of my other goal. I have been following a low carb diet for example, and I know that in January when I start to train for this half marathon properly, I will need to add some more carbs and calories to my diet. I have taken the attitude up to now that my running supports my diet. As soon as I signed up for this half marathon, I knew that for the months between Christmas and the run, I was going to have to take precautions not to cause unnecessary damage to my body (through nutrition and proper rest and recovery for example)

It’s probably the case that In doing c25K and then continuing those 5km run sessions at your comfort zone pace (for want of a better expression) that your body has got very good at respiring at that level (eg making energy for your muscles from the rate you’re breathing) - so you’ve found your groove if you like. Threshold running is recommended as a training strategy for long distance runners, so if like me you’re just doing it naturally, then you’ve probably trained your body very well.

My advice would be to a) consider what you actually want to achieve.
It’s not exactly practical to run for 90 minutes-2 hours every time you go out. If it’s calorie burn you want to achieve, then running for 2 lots of 30-40 minutes, faster, at a higher heart rate, could burn the same calories as the long run but with less impact on your joints and less risk of injury.

I’m a total hill junkie, so I actively look for absolutely bitching hills that would make a grown man weep and then go and run up them. I’d prefer that to a 2 hour slog along the flat.

Now you know that you can do it, maybe now is the time to plan your running schedule to achieve certain things- so for example, I do a combination of short runs with hills and sprints , mid range evening runs (8-9km) and a long one at the weekend.

Sometimes these jumble around, never 2 days off in a row unless injured. Never 2 long runs in a row.

Once a month I do a timed 5k on a specific route to judge my improvement.

It’s a totally new world for me, there is so much to learn. I read information and don’t retain it or get overwhelmed by all this science!

Thanks once again for the amazingly thorough and helpful reply @thenewaveragebear1983. I'm exceedingly impressed by the seriousness of your running regime after only starting this year!

To answer the question about my motivation- I started running because I felt like I should be exercising and running is free. I didn't have any specific goals and I certainly didn't do it for weight loss (I am technically under weight). Up until last week when I was just doing the regular 5kms it never crossed my mind that it would ever be anything other than my usual (handy and free) workout. I didn't have any plans whatsoever to even try and improve or go further or faster or anything. 5km seemed like a good convenient distance that I could fit in most days for the rest of my life.

I attempted the long run totally randomly, just as an experiment with absolutely no expectation that I'd enjoy it. After that experience though my whole attitude has changed! Now I know I can, I am genuinely excited at the thought of going out and running for hours and hours. I would literally never have believed you if you'd told me that would be the case a week ago.

I think I will enter a half marathon and just see how I find it. I'm not convinced that "racing" is for me but I want to give it a shot just to see what happens...

My only word of advice is: stretch.

Even if you know you will feel fine the next day, stretch after each run. This will keep you feeling fine long term.

I'm glad you've got a running super power. Good for you. x

Do any experts think the fact I have a freakishly low resting pulse rate (and have done for years) is the key to all this? When I didn't exercise at all I've had doctors ask if I'm a marathon runner...

And thanks Jeremiah, I will research how to stretch (sounds ridiculous but I've never done it!)

And thanks ragged, I'm glad too! (Though super power might be pushing it just a tad..)

Irvana you’re obviously just very fit! I suppose the sky’s the limit for you really, provided that you protect yourself from injury.

@thenewaveragebear1983 It is very bizarre to suddenly start thinking of myself as a fit person who can run really far... it's been (what I thought was) an incontrovertible and established FACT that I am the exact opposite of that for as long as I can remember.

I was semi-expecting someone to tell me I will fall over and die if I suddenly start running these lengths regularly but I'm very glad no-one has. And because no-one has I'm just cracking on with it- did a 10k today and it felt like nothing (despite it being double the distance that I had ever run ever this time last week!).

Given the choice I’d much rather do 12 miles cross country slow then 3 miles on road fast. There’s more pleasure in a longer slower journey for me

Ideally aim to do one long run, one medium run, a hill run and a sprinting run each week

Stupid question(s) alert but what exactly is a sprinting run? This terminology is all new to me. I mean, I imagine it involves sprinting but what actually is that? Running as fast as you can? And for how long do you do that and how many times? Thanks so much and sorry for my ridiculous ignorance!

I do ‘sprint intervals’ where I run very fast for 1 min and then slower for 30 seconds for example. I usually do a few five minute bursts of that within a 10km run. Or I do hill laps, where I find 2 hilly roads near each other, run up one then along the top, and down the other and do ‘circles’ of them. That has the effect of raising your heart rate but not actually running any faster.

It’s the difference between doing a ‘training plan’ and just running because you like it though, there’s nothing wrong with just putting your trainers on and jogging at a comfortable pace because you enjoy it. I know my local area so well now, I’ve found so many things (a nature reserve, loads of woods and trails) because I’m out there. I never believed it either that I would be someone who runs 10kms for fun and never ever believed it would be so easy (not that it’s easy, but that I could do it and not keel over!)

Well done OP. If you can run 10 miles, the extra 3.1 is easily there.

Just watch out for injuries as you are relatively new to running. Plantar fasciitis is a very common problem but unlikely if you are under 45. Shin splints can be a problem for younger runners, but more often men in my experience. Younger women tend to get Achilles problems or knee pain (where the muscles are building up but the joints are taking the pressure in the meantime.)

Get your gait and running shoes checked out to make sure you are protecting yourself.

Ah thanks for the sprinty info @thenewaveragebear1983. I've always sprinted the last 400mish stretch of my usual loop just because I find it really satisfying to finish like this. I'll have a go at doing this in bursts throughout a 5k and see how I find it!

Thanks for the encouragement and words of warning @Undercoverbanana Question re shoes. I didn't purchase my running trainers in the "correct way", they are actually my old work shoes- plain black (Adidas) trainers I ordered off Ebay when I was a restaurant manager and needed something super comfy for work. So far they have felt really great for running in and I assumed I had just got really lucky. If they've felt so good and I've never had an injury am I right to assume that they are good or should I still go to a proper place and get advice from professionals? I realise this stuff is suddenly much more important now I'm taking it seriously- higher risk, higher stakes and whatnot.

I found that of the 8 or so independent running shops that were within a reasonable radius to drive to, not one of them still did gait analysis as a service. It’s not always the simple ‘pop to a running shop’ thing it’s made out to be on here! In the end I have used a trial and error method like you and found a pair which seem to support me well, and haven’t had any injuries since I got them in July so I’m guessing they are ok. When you do get knee/hip/ankle pain, you know about it!

OP - In my experience, the way you run, your gait, your pronation, even changes in weight distribution because of muscle development, speed etc can all change the footwear you need. However, I also know lots and lots of runners who don’t get injuries and are really lucky and just wear running shoes they like the look of or are cheap. While you are injury free and enjoying your running you could just stick with what you have, but please, please, please listen to any aches or pains that might occur. Can you tell that I’ve tried to run through injuries in the past? 😆

Thanks banana! One more ignorant newbie question though, what actually counts as an ache or pain worth listening to? Any little twinge or something that causes proper pain?

The pains I’ve had include what me and my running mates call ‘pinchy knee’ which feels like something is pinching inside, under the knee cap. Various sciatica like pains. I had shin splints after one long run which I rested for 2 days out of fear of them developing worse.

Most running injuries (excluding the obvious like a twisted ankle) are going to be as a result of continuous repetition of a poor technique, so come on gradually. Eg if your trainers cause you to run off kilter, that can affect your foot, your knee, your hip etc. That’s why it’s so important to stretch even if you feel fine. The times I’ve had pain, I have resolved it by doing strength training alongside running, particularly when I first started and my knees were painful- building up the surrounding muscles resolved it.