Advice from 'established' runners. Seem to have 'run' out of steam - what should I do?

[handlemecarefully]

Running history - mostly treadmill running in past with occasional road run. Did get to stage of reasonably effortlessly running 5km (on treadmill) in around 27 mins

Not done much at all for past 6-12 months

In past 3 weeks have been trying to get into running seriously. Have running partner and have been road running (rather than treadmill running) near where I live- which is moderately hilly.

Started with 2 miles, quickly got up to 3 miles (by week 2). On Monday of this week (week 3) we did 4 miles which I found gruelling and felt weak as a kitten afterwards.

Consequently my run on Wednesday and today seemed to suffer. I struggled to complete 3 miles (which I was reasonably happily doing last week) and had to stop a couple of times ! . Calf muscles very tight, foot went numb a couple of times and wheezy breathing.

I am paying the consequences of doing too much to soon? Should I take a few days off?

Or should I go back out on Sunday and not expect too much of myself / push myself too far?

Or what?

Advice gratefully received. Cheers.

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Hiya hmc. Maybe a case of too much too soon - and/or running too fast. I think Twink used to advocate 10% increase/5 minutes which ever suited.

Perhaps increasing by a full mile with just the one rest day was too much. You could try sticking with the 3 miles this week or if you do want to go a bit further factor in a couple minutes walking. After being out for quite some time myself I've got up to 7 miles quite quickly but I have been doing a couple of minutes walking every two miles. I don't usually do the run/walk thing but have been anaemic and it's been either that or nothing.

Are you stretching properly afterwards too?

No I've not been stretching afterwards - is it really that important?

And incidentally 7 miles is very impressive!

Stretching is REALLY important.

I think also - non-scientific comment - your body can get a bit "bored" by it. I find my best running is almost when I haven't done it for a bit, and then I feel very fresh and zip along. If I'm doing a "programme" where I'm training for a 10k or similar (I can do them but not without quite a lot of input), it all gets a bit grim and mechanical.

I think my trainer would say increase your speed - by sprinting for short bursts, eg - rather than your distance. Also hills are very sapping - increasing your distance and adding hill is very hard work.

I'm not a natural runner and find it all quite hard work! Occasionally I have a fantastic run - along the river, no one else around, great music on my ipod - but a lot of the time it is a real slog.

Some people don't stretch or warm up either but I've found that it definitely helps especially as you get, er, older. Don't stretch cold muscles and be careful if you have an injury - I set off slowly to warm up, walk round for a bit after my run and then stretch calf muscles, hamstring and hips.

And FWIW the 7 miles is very slow and is about my limit I think.

Okay but why is stretching really important Anchovy? ...what are the consequences if you don't bother (like me, sometimes!) I will do it but I need to understand why it is vital. I do warm up (by walking quickly prior to running but no stretching) and at the end cool down with a walk.

I always find running a real slog Anchovy - do you think there are some people who are naturals and some people who will always 'battle' with it? Incidentally Anchovy I think it is the hills that are doing me in!

Will consolidate the 3 miles for a while then and avoid the 4 mile plus for a bit.

Thanks both

If you don't stretch, over time the muscles shorten which affects the range of the joint.

I'm not a natural runner either. I've been at it now for 8 years and most of the time I enjoy it - if I stay in my comfort zone. I stick with it because for me it has so many benefits; for my mood, PMT, digestion. I have a friend who comes out with us very occasionally - she does little other exercise but can just seem to pick up where she left off do 5 miles effortlessly.

I have occasional problems with my knee, and after a run if I strech out very carefully and thoroughly as the physio recommends I am virtually painfree the next day. If however I can't be arsed (a surprsing large amount of the time) it can be very painful for the next couple of days. You need to "lengthen" out the muscles. As noted below, I am quite old.

Deffo agree re own comfort zone. 10k/7 miles is about my limit I think. to push outside my limit I would have to have a lifestyle change (more time to run/fewer children/no job/less of a liking for wine/lose a stone etc). I think the next step up would involve quite a lot of a lifestyle change. DH on the other hand can run 10k anytime he fancies it. For me, the thought of a training run takes up quite a lot of "psychological spacec", for him it doesn't.

I like running, but I don't love it. It is great exercise, easy to do, very convenient etc. When I travel on business I take my running shoes and sports bra and have had some great runs around Europe. It makes me feel good. (But I'd still prefer a lie in or another glass of wine!)

I'm quite old too! (39)

Umm I thought I had heard something about shortening muscles before. Perhaps that is why I can't touch my toes!

Will stretch from now on

I'm 44 this year, but probably fitter than I was in my twenties.

Anchovy - think you are me - right down to the lie ins and wine lol!

I find that mixing my exercise up helps me over these hurdles.I run outside,get a bit bored,do a lot in the gym,ditto,go to aerobics,relaod my iPod and start from the top.

I'm not a natural runner either but can manage a steady 10k which keeps me fit,happy,sleeping well and in reasonable shPE.

Saggars,I'm 40 and am slimmer,fitter and happier(!) than i was in my 20s. It's a good feeling.

Moondog - yes, I am as well and that is a good feeling.

I definitely agree with you about mixing it up. I cycle quite a lot, walk, do pilates and see a trainer on the gym. (Alas, I am not the twig that this implies as I "offset" all this with wine and huge slabs of home made cake). .

Still think all round it is a better role model for the DCs than being size zero and living on black coffee. DD (3.7) rolled up her T-shirt after lunch last weekend and said happily "look at my tummy - its all fat and full of goodness"!

Now there's an idea. I might take my bike out this Sunday.

Lovely re your dd Anchovy

The best way to keep running is to enter a race/fun run (ie race for life). The very best way is to join a local club.

lol Anchovy
That is charming!

I am doing race for Life this Sunday.I know it's not competitive but it will be the first time I have ever done anything organised. Well up whe i think of writing out the thing to go on my back though.I am doing it in memory of dh's mother who died last year.

Good luck Moondog. Have fun.