Does anyone run 16k weekly?

[Istherehopee]

Does anyone run 16k every week as just a normal run and enjoy it/can do it - and how did you get to that stage?

I just ran 16k this morning and have felt exhausted the whole day. The first four hours afterwards, I just felt mentally and physically exhausted like I’d been up all night. It was the first time I’ve done that but I’d love to get to a point where I can run that every week and it not be a big deal

I used to. I have done several long distance events and would regularly do that or more at the weekend.
I built up to it slowly. I would add a mile to my long runs every week and was following a training programme so there were at least 2 shorter runs as well. Would always do it at the weekend so I didn’t have to do anything to challenging afterwards.

I never bothered much about pace, just made sure to complete the distance. You can’t increase both at once. Take it easy and keep at it, it’s easier together out the door in the spring sunshine!

I only did one once when I was young and had natural fitness and energy and I felt great after but I am sure weekly wouldn't have a good toll on joints etc ? (Or maybe I'm just comforting myself as I've just started couch to 5k which feels enough 😄) .
if you do build up to it I guess nutrition would be really key too to make sure your body is in top condition eg good levels of vitamin d , magnesium etc and all the things we are commonly short of . Maybe worth a test.

Yes, I do 20k once a week and 5ks another two days. You honestly just get used to it, the first 5 are shit. Up your calories on the day before, day of and day after, your protein too. I just very slowly built up, adding 1k a week from my initial 5ks until I was there. I wouldn’t say I LOVE it, but I don’t mind it. Good playlist, energy gel halfway through, and I ‘empty’ my brain of all thoughts.

I take electrolytes afterwards which helps with the tiredness imo

Yeah I ran 35k the other day. Just keep at it more you do easier it gets.

I am a bit worried about impact on joints. Do you think that is something to take into account or is there anything I can do to ease it? It took me 1 hour 54 today but I had two breaks where I stretched so total time out was 2 hours 6 minutes.

Once you're used to it you won't feel knackered all day any more - it's just further than your body is used to at the moment. If you can only run once a week, then build up more slowly, but if you can fit in a couple of mid-week shorter runs your endurance will improve. Don't focus on speed, focus on keeping a pace you could happily hold a conversation at - this might mean run-walk-run sometimes, but keep at it.

Wear shoes that are made for long distance running as they have a bit of bounce and start taking a vitamin d supplement - I’ve been running for 10+ years and don’t have any joint issues

2 hours is a great time for your first 16k by the way!

How old are you, are you running on tarmac or trail, and do you have decent running shoes? They don't need to be expensive, but they should be appropriate for the terrain and not be super old so all the cushioning has gone flat.

If you're concerned about joint health then decent footwear and supplements (fish oil and collagen) are important, as well as getting enough calcium.

Gym work will protect your joints. So to protect your knees for example, you strengthen the muscles around the knees eg by doing squats.

To protect your back, strengthen your abs. Pilates is good for that.

I’m 38, going to be 39 soon and running on tarmac. Paths in the park mainly. I have brooks ghost which I got last year and was fitted for. I think I’ve been running in them for maybe 8 months now and was wondering whether it’s worth replacing them. I’ve probably done around 380km in them so far.

I do about 70km a week and don’t worry about joints. If you run on trails less impactful. Your trainers probably getting on the old side id think about replacing soon.

It’s probably getting towards new trainer time for you. Strength work alongside your running will protect your joints.

I find I can run up to about 16 miles so about 25km and be completely fine for the rest of the day. Over that and I’ll feel a bit tired. More than 22 miles and you really feel it. Last weekend I was hosting friend, had to cook etc and didn’t want to be tired for it. So I just did a fast 12 miles and I was fine.

the more you do it the easier it gets. When you first start doing longer distances it does take it out of you more but you soon adapt. You’re a similar age I was a couple of years ago when I started to run more seriously. You’re still young really and if you keep at it it’ll get easier.

Lots of good advice on here OP. Definitely strength training and nutrition, fueling and recovering after your long runs will make a difference to your fatigue. I did wonder if (depending on your usual pace at shorter distances / race pace vs easy pace) whether you might want to slow down a bit or use a run walk strategy? You will build tolerance with practice, as long as you're building slowly and giving yourself plenty of recovery. Nice work, and definitely second the suggestion of getting some variety of terrain and trying out trails 😊

I’m 45 - run 4 times a week. I do 8 - 10k 3 x a week and a long run of 25k + most weekends. I’m training for a twenty mile race at the moment so increasing mileage. Short answer is no I don’t feel knackered post long run. I built up slowly to these distances. I take creatine every day. I have a shoe rotation and don’t run in the same pair 2 days in a row. I cycle and weight train 2/3 times a week focussing on core and hips to stabilise the joints I use for running. I also take energy gels during my long runs and make sure I have enough to eat afterwards none of the mumsnet competitive under eating for me!! Also I have four kids so a couple of hours out listening to my audiobook and eating sweets at the weekend feels like total luxury - I generally come back feeling refreshed!! I would say make sure you are getting enough to eat and drink and keep running consistently and the distance will start to feel manageable pretty quickly.

Thank you for all this advice. Yes, you're probably right and realistically, I think I would prefer to run 12km or 14km for the next few months to allow myself to build up. I have a half marathon on the 12th April so am increasing the distance but once that's over, I think I'm going back to running a 12k and build up very slowly from that.

Will also look at fuelling better. I thought I had fuelled enough but maybe not, I don't eat or drink on my runs as I hate wearing vests or backpacks but I eat very quickly afterwards.

i was going to do 18k next week but due to scheduling was hoping to do it on tuesday but wonder if that is a bit too soon?

How many times per week are you running? You’d probably be better doing a gentle recovery run on Tuesday. Maybe about 5-6k at well below your best 5k pace.

Are you going flat out on your long runs? It’s generally advised to take them easy, or at least mix up easy and some quicker efforts.

You probably do need to be fuelling your long runs. You’ll have run out of glycogen stores halfway through yesterday. Practice with some gels on your long runs, so you’re used to them by your HM next month.

If your run is more than an hour then you need to be consuming about 40/50g of carbs per hour, after the first hour of running. Get an energy sachet and put it in your pocket if you don’t like carrying a bag

Sometimes for long runs, I park the car at a central point and run different out and back legs and keep supplies in the car.

For a 4 point 10mi run, I'm never more than 1.25mi from the car, and it feels much shorter for being broken up in different directions. Also handy for rough days if it seems like an escape route could be handy.

Your body does get used to it. When I was marathon training, I did long runs (14-20mi) every other week and 10mi was a mid-length run on the other weeks as a recovery week. I built the load gently because I wasn't long out from recovering from a significant injury.

I'm 47 and doing my first half marathon in May. My friend who runs ultras tells me I don't need to do more than 16k but I'll probably work up to 18. He said no good knackering myself out on my long run doing the full distance but I should be doing 10ks on my other runs

This week I did 16 8 8 12 with the last one including a park run for intensity training

If I can get my arse out of bed earlier I'm hoping to up my midweek runs to 10, increase to 16-18 on the long runs and stick with the run to and from parkrun to try and get my speed up.

I find I'm really slow(like 8km/min) on most runs when my 10k race time was 59m last year and I was getting parkrun in at 28m.

I don't eat before running but am planning to eat jelly babies on the day of the race.

Good luck with your training. You're young so you'll be fine!!!

Ran 14.5k today, 12k last Sat, 16.5k the Sat before...

Feel great TBH. Energetic.

I've been running for about 6 months and try to do 2 short and 1 long one a week.

Amazing! Well done. how long are your short ones?

@Istherehopee Thanks! I love how peaceful it is!

Short ones are maybe 5 or 6 km and I try to do some sprints / higher pace. The long run is just very relaxed.

It helps a lot if I eat something an hour before like a bagel and banana. Then after, i don't feel like eating so I have a chocolate milk with added protein.