Any advice for running?

franticfoxx

I have greatly progressed in my running since last 5 months or so. I have gone from barley running a mile to running 5 miles....
but heres the thing. I only ran 5 miles once, and i usually take it easy on the next few days running maybe just 2. But its been maybe 2 weeks since i ran 4 or 5 miles, and it has become such a CHORE to even do 2! My legs are heavy, feeling less confident, feeling tired and sluggish. My feet feel like they are hitting harder than before. I feel like my body is 10000 lbs. I do allow two days rest out of the week. I do drink water during my runs. I was sore last week due to some weights i did, but the soreness has totally gone away, and I still feel far far FAR away from running 5 miles anytime soon.

What is some good advice for me to do to get back in the game? What happened? Is it just all in my head, or is this typical for someone who is still gradually becoming a consistent runner.

I'm curious what experienced runners say about this.

eldamiano

I run regularly. Sometimes I have motivation. Sometimes I dont.

Sometimes I aim to run, for example, 8 miles under a certain time and after 5 miles, I cant be bothered. That just happens so I just accept it.

However, my motivation for running has always been races. Do you sign up to any yourself?

franticfoxx

I haven't no, I would love too in the future, i'm just nervous that I don't have the confidence yet for it.

doug_pierce

In for what others have to say. I'm experiencing a similar but less extreme version of what you describe.

scottyg70

You have bad runs and good runs. But the key may be consistency. There was an article in Runners World recently about maintaining your running fitness through the winter months.

Basically, if you're not running three times a week at least 20 minutes per run and once a month have a long run, you're going to suffer after a few weeks.

There are other factors involved that could be affecting it. How you're fueling up, what you're eating, how you're sleeping and how you're resting. If you're not running for more than an hour at a time, then I recommend (and I'm not a professional, this is my recommendation only) either not eating or eating very light a half hour or more before you run. Hydrate normally (a bottle of water a half hour before you head out will make a huge different) of course.

hbrittingham

I have found that if I don't run at least 3 times a week, it's so much harder for me the next time I want to run. During the week, I normally run after work (right now on the treadmill at the gym). If I have too much food at lunch, say we went out to eat instead of my eating my usual salad, I am a slug on the treadmill and can hardly complete more than a mile or mile and a half. I do have a banana about 2 hours before going to the gym and that seems to help me, too.

AmyRhubarb

How's your food intake? Hitting your goals? I don't take any water on my runs (unless I'm doing over 6 miles in the summer heat), but I do make sure I'm well hydrated, which starts the day before.

Are you running daily? I've been running for about 2 years now, but still find that I do best taking at least one day off between runs (doing other exercises on those days, weights/strength). Yes, sometimes my legs are sore from another workout, but the cross training helps build strength for my running as well.

And I second signing up for a race. Look for a 5k in your area - all the 5k races I've done area always fun with a great variety of runners and a festive atmosphere. And crossing the finish line, no matter what your time or speed, is a thrill and a great accomplishment!

Did you use any sort of training program when you first started running? Since you've managed up to 5 miles already, maybe download a 10K training app. Zen Labs has a free one called 10k Trainer - it will give you a schedule and get you out there three days a week, and build you up to 6 miles. It's a mix of walking and running at first, which may feel like a setback for you, but don't let the walking bug ya, it's just part of the process.

donrdon

I find the first 1-2 miles are the hardest part of a run. There's times I get out there and feel like you do, like the legs are just weights slowing you down. This happens sometimes even when I'm running 30-40 miles a week. But after getting through the start-up you get into a rhythm and away you go. Consistency is what will help you with this, make sure you're getting the 3-4 runs in a week (one of those being a long run). Sometimes though you're just going to have to grit your teeth and work your way though to the end of the run. Trust me it's worth it.

JaniceKW

I've recently started a running clinic at a local running store. They say to be able to progress to longer distances or length of time for a run you need to commit to a minimum of 3 runs a week. Also you shouldn't increase the distance more than 10% each week. Too much too soon can lead to injuries. Eat well, hydrate (very important) and don't give up. You'll have good & bad days, times when you're more or less motivated, it happens. Have you considered joining a clinic or running club? Running with others can help motivate you and the run seems to go faster when you're chatting with others. Good Luck!

ILiftHeavyAcrylics

How much are you eating?

JennaSimon6

I feel the same way!! To heavy of a meal even hours before I run makes me very sluggish!! Bananas are great for energy before a run, I agree!! I like to run with something in my stomach but not a big meal. So true!!

Mr_Knight

Could be psychological, like trying to get motivated for training camp after winning a championship. And it could be food related, the long run will have hit your glycogen stores pretty hard and if you don't refuel properly, you can have dead legs for a surprisingly long time.

sjohnny

What's your current running schedule/other workouts? Could be you jumped up your mileage too fast or are running too fast. Could be a lot of things. Knowing your schedule would help narrow it down.

3dogsrunning

What's your current running schedule/other workouts? Could be you jumped up your mileage too fast or are running too fast. Could be a lot of things. Knowing your schedule would help narrow it down.

This.

Plus this

How much are you eating?

sevsmom

Nutrition, rest days, SLEEP, and hydration all play a big part. Some of it may be mental...you just have to learn when you push past the voice in your head that says to pack it in, and when it's wise to listen to that voice. Almost every long run, I'm trying to find an excuse to cut it short in the first 3 miles. But, after that 3rd mile....the urge to bail leaves and I find the run much more enjoyable!!

kmoore02

If your legs are feeling heavy while running, it may be an issue with running too fast and burning up your glycogen storage. I would say slow down, run a little slower and just not concentrate on speed but just running for 30 minutes or an hour. I don't recommend using supplements like GU if you're trying to lose and for such short distances. Personally, I run by heart rate and time, not by speed. Overtime, you run further and faster with consistency.

texaszeke

I find the first 1-2 miles are the hardest part of a run. ...

This.

Also you might look into signing up for some 5k races. When my wife and I were starting out we used a monthly 5k as a training goal, whittling our time to finish down race by race.

_Zardoz_

A lot of it's mental. Vary it as much as you can run on time not on distance. I have bad and good days it in the end though comes down to you have to run consistently otherwise everytime you go out it will be hard. Also remember you don't always have to run as fast as you can run slow on certain days. The other thing is make sure you're eating adequately. There is no magic really to run well you need to put the miles in

kmoore02

I ran my first 5k at over 300 lbs so don't be afraid of committing to one. What I saw on the course were a lot people just like me and some that couldn't even run but were willing to walk it. It's a huge confidence builder and I encourage all new runners and beginners to commit to a race as a set goal.

rayonrainbows

i'm glad i read the responses to this board, especially those reminding new runners to slow the pace down. i'm going to try and take that advice.

op: i don't have any advice except stretching! if i don't stretch well before and after, i'm toast for almost a week

kmoore02

It's exciting to become a runner and you just want to get out there and run! But you can't run faster than you can breathe!

gpizzy

I find there are good run days, great run days, and bad run days. Sometimes I feel like my body weighs a million pounds and it's not always after I take a break. I may have had a great run two days before and then feel like I'm anchored to the ground. This isn't even a result of having a sore body. Somedays, I just dont do as well as others. I get on it with it, and remind myself next time won't be better. Keep consistent, and slow down or adjust what you're doing if it sucks.

sjohnny

I find there are good run days, great run days, and bad run days. Sometimes I feel like my body weighs a million pounds and it's not always after I take a break. I may have had a great run two days before and then feel like I'm anchored to the ground. This isn't even a result of having a sore body. Somedays, I just dont do as well as others. I get on it with it, and remind myself next time won't be better. Keep consistent, and slow down or adjust what you're doing if it sucks.

That's a horrible attitude. OP, don't listen to this part.

ATT949

I have greatly progressed in my running since last 5 months or so. I have gone from barley running a mile to running 5 miles....
but heres the thing. I only ran 5 miles once, and i usually take it easy on the next few days running maybe just 2. But its been maybe 2 weeks since i ran 4 or 5 miles, and it has become such a CHORE to even do 2! My legs are heavy, feeling less confident, feeling tired and sluggish. My feet feel like they are hitting harder than before. I feel like my body is 10000 lbs. I do allow two days rest out of the week. I do drink water during my runs. I was sore last week due to some weights i did, but the soreness has totally gone away, and I still feel far far FAR away from running 5 miles anytime soon.

What is some good advice for me to do to get back in the game? What happened? Is it just all in my head, or is this typical for someone who is still gradually becoming a consistent runner.

I'm curious what experienced runners say about this.

I'm not clear on how much you run.

Have you been running daily but have done 5 miles only once in the last few weeks?

It would be very helpful if you publish your mileage.

Also, there's simply no value in drinking water on short runs. Yes, the popular mantra is "drink, drink, drink" but every piece of research done on water and endurance running indicates that "drinking to thirst" is all that we need to do. Sipping water as we run and "pre-drinking" are of no value to the body.

Shriffee

I agree with previous posters. Sign up for a race. When I don't have a goal such as a race in mind, I really just don't have as much motivation for those long runs. My uncle runs a lot of races and takes a week off of running every 4 weeks for his legs to rest. Maybe you need a rest week? If you have a gym you could do the bike/eliptical/classes for cardio. Or even just walking.

Good luck!

vinniesooner

I've never been a runner. I even said that I could not be a runner because I have short, stocky legs and bad knees from playing catcher for many years. Plus, I'm asthmatic, old and overweight. Not really the recipe for success. For some crazy reason, I decided that I was siging up for and completing a Tough Mudder. I started one fo those Couch to 1/2 Marathon programs and dedicated myself to the program. I hated it. On November 9th I could not complete a 5K without walking. I stayed with it. I have only missed one workout in two months...and last night ran 8 miles for the first time in my life. It doesn't always feel good and I have to talk myself into it...but as I start seeing results, it has been getting easier. I am enjoying running for the first time in my life.

Set a goal or register for a race. Set your training plan accordingly. Train without fail. Kick *kitten*!

TEMMEAlexa

Consistency is an issue of concern. I recommend that you run only two miles a day every day. Then, proceed to 3, 4, 5. But, never do a big one a day. This will put a sudden stress on your body for which you might be mentally prepared, but not physically. It's better if you push your limits slowly.

lmroessler

I've been running for about a year now and have only been able to get up to several miles (8 is the longest run I've done but I consistently run 13-16 miles per week with other workouts on the off days) by taking short walk breaks during my runs. My trainer does this too and convinved me to try it. It has greatly improved my overall mile time - not that I'm breaking records, but I feel good about it.

I run for 9 min 30 seconds, then walk for 30 seconds. It's amazing how that little bit of recovery time has helped me - and knowing you'll be getting a break soon helps a lot with the sluggish feeling. I use a tabata app to time my "runs" and "rest".

But I definitely agree that you will have good days and bad days, and also that a goal would help you get motivated. Since you know you can do 5 miles, I agree with the poster that suggested a 10K. Good luck!

franticfoxx

I run just about everyday except maybe two days of the week. And those days that I run, it usually is a consistant 2 miles, or 3 on some days, all depends if I'm feeling like THIS. After runs I do elliptical, and bike. I do a lot of walking after I run, on inclines. And I do consider myself "running" it would be a jog. That was what helped me before to get to 4 miles. Was to slow down. But now even slowing down is like WOWWW wtf has happened.

Eating wise, I eat a lot of fruit and veggies. I probably could use more carbs. I eat oatmeal every morning no matter what. Lunch is usually small, so it could be that I don't have enough in me when I run. But why is it bothering me now, and not before?

What's your current running schedule/other workouts? Could be you jumped up your mileage too fast or are running too fast. Could be a lot of things. Knowing your schedule would help narrow it down.

This.

Plus this

How much are you eating?

kmoore02

It may be better to spread your runs out and run longer instead of everyday. When you start running distance, you have to gradually build up to it or you will get tired and experience dead legs. Running longer and further requires that you build up those leg muscles and use proper running form including breathing. Distance running isn't always about speed, it's about endurance.

I run just about everyday except maybe two days of the week. And those days that I run, it usually is a consistant 2 miles, or 3 on some days, all depends if I'm feeling like THIS. After runs I do elliptical, and bike. I do a lot of walking after I run, on inclines. And I do consider myself "running" it would be a jog. That was what helped me before to get to 4 miles. Was to slow down. But now even slowing down is like WOWWW wtf has happened.

Eating wise, I eat a lot of fruit and veggies. I probably could use more carbs. I eat oatmeal every morning no matter what. Lunch is usually small, so it could be that I don't have enough in me when I run. But why is it bothering me now, and not before?

What's your current running schedule/other workouts? Could be you jumped up your mileage too fast or are running too fast. Could be a lot of things. Knowing your schedule would help narrow it down.

This.

Plus this

How much are you eating?

franticfoxx

Thank you, I think i will do that. And try not to think about getting there faster, but to just think about the long term advantage.