Runners Anxiety / Advice

cameralinds
cameralinds Posts: 239
edited December 2024 in Fitness and Exercise
Okay, so I've only been a runner for about 4 weeks now. Well, avidly at least. I had been averaging 20-25 miles per week, but now feel like I'm too exhausted to hit that point again. Is that really a realistic running amount? Given, I have only taken 1 day off since I've started running, 4 weeks ago... I know, that's bad.

I guess what I'm asking is, how many days should I be running each week, and what is a realistic milage? It sucks to drop from 25 to 10, but maybe 10 miles is a more realistic number? I'm not training for anything, I'm just running for the sake of running...

Also, shins started tingling today, so I had to cut my run short...

Really, any running tips would be great at this point! 1 person in my real life does it, and others are sick of hearing me talk about it... haha. :)

Replies

  • Stacy533
    Stacy533 Posts: 65 Member
    I have been running on and off for about a year now - I usually try to do 3 times a week. Although I haven't really gone more then a 10K (6 miles).

    Have 2 10K runs in the next month so working towards them.

    I like to go to the gym and do some yoga and possibly weights there on non run days
  • Epicmum54
    Epicmum54 Posts: 26
    Running 4 weeks straight with only 1 day off seems a bit extreme...even if you're only averaging a few miles per run. I'm not an expert by any stretch of the imagination, and there will likely be people who can give you straight hard facts about running...but here's what I find works for me. I've been running for 10 years. When I started, it was slow, run 1 minute, walk 19 minutes...2 sets of those 3 days a week, increasing my run by a minute every week until I could run 20 minutes straight...then began my journey of increasing miles weekly. At my peak of running I ran 4 days a week, 2 days were 8 km each, 1 day (usually the day before my long run) was 5 km and then a long run on Saturdays, depending on how I felt, was 10, 13, 15 or 18 km. On the other days I did a strength class and spin class at my local gym and then enjoyed Sundays as my "day off" to get recharged for the week. After 2 years of that and 2 half marathons, I find it unrealistic now to "enjoy" a 18 km run on a Saturday so I have drastically decreased my running to 3 days a week averaging about 6 km a run. I still enjoying spinning once a week, I've joined a yoga class and on Saturday's instead of a long run I do an 8 km walk at a 4.0 - Sunday's still being my day off. I find the cardio is realistic and easy to maintain on a weekly basis! I guess the moral to my story is - you need to find what works for you and stick with it! You can literally run yourself ragged and then not want to lace up another pair of runners to save your life (believe me...took several months off after burning out - and gained 30 pounds!)!! I feel running should be done because you enjoy it, not because you have to...otherwise you'll never maintain it!! Good luck!!
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    If you are feeling tired, take a day off. Drop back from 25 miles per week to 18 to 20 miles for a week and then go back up. It's important that you listen to your body and rest. At your level, I would suggest one rest day per week, with maybe a second rest day every 4 weeks.

    Yes, 20 to 25 miles per week is realistic. I average 2 to 3 times that, but I've been at it for about 9 years. Elite runners log 100+ mile weeks. Just listen to your body. Rest when you are tired and make sure you have the right shoes. Get fitted at a specialty running store, especially since you are reporting shin tingling.
  • tenunderfour
    tenunderfour Posts: 429 Member
    20-25 miles per week is a LOT for someone who just started 4 weeks ago. I suggest you cut back your mileage and increase slowly....no more than 10% increase per week. And every few weeks step back your mileage a little bit to give your body a chance to recover. If your body is hurting you.... it's trying to tell you something.
  • lizard053
    lizard053 Posts: 2,344 Member
    I would suggest running no more than 4 days a week, giving yourself some time off between runs! I just started running this year, working on the C25k program. I'm just now adding a 4th day to my running routine. Usually 3 days a week. Lots of yoga and 3 days of lifting as well. 20 miles seems like a lot of running for someone new in a week. 10-15 miles a week might be more reasonable for you!
  • Colofit
    Colofit Posts: 177 Member
    Hey there and welcome to the world of running! "Runners World" is a good sight to go on for great tips for all levels of running! I have completed 4 half marathons and one full and 5 tough mud runs (but I still don't consider myself a runner)!!! I guess because I feel pretty slow but running is a great thing for stress, to get out in nature, to socialise with friends and to be a great example to kids!! I'm 48 and feel 20- something (I also enjoy many gym workouts and cycling!) so...how much to run?...listen to your body, it is tough on the body and I think yours is giving you a few hints...listen to it! Shin splints are a great warning sign! I think jogging lightly 3-4 times a week is enough for general fitness! Also, interval training is GREAT and will improve your running all round. Sprint walk sprint walk!!! Do yourself a huge favour and look up a fun run and sign up now! Sounds like you will be a great runner and you just can't believe how great it feels to be a part of an organised run....they are the BEST EVER!!! Add me as a friend and keep me posted!!! Good luck...runner!!!! Shelly
  • biobreak
    biobreak Posts: 33 Member
    Good for you for being so dedicated! However, it sounds like you might have been overtraining, and not allowing yourself enough time to rest and recover. That's just as important as your time running! An important part of building up your mileage is to increase no more than 5-10% of your mileage per week to avoid injury. You risk lots of problems if you build up too quickly, and resting gives you time for your muscles to repair the microtears that you get when you push hard.

    Try this: alternate days of easy, medium and hard efforts. Effort in this case could mean speed, intensity or distance. Easy may mean a couple of slow miles, or it could mean a rest day, depending. I have my runners take at least one day off per week, if not 2-3, depending on how they're feeling and their schedules.

    PM me if you want to talk more about this - I'm a certified RRCA distance running coach.
  • renkath
    renkath Posts: 91 Member
    20-25 miles per week is a LOT for someone who just started 4 weeks ago. I suggest you cut back your mileage and increase slowly....no more than 10% increase per week. And every few weeks step back your mileage a little bit to give your body a chance to recover. If your body is hurting you.... it's trying to tell you something.
    What she said!
    Join Daily Mile or another runners forum where you can get good advice from people who have been running for years and learned from each other and their own over-eager mistakes.
  • grinch031
    grinch031 Posts: 1,679
    That is a lot of miles for someone who hasn't been running for very long. I'm currently running about 45, and I could see myself running more if I had the time because I know I can endure it after a few years of running. I would cut back some if I were you and then gradually work up your mileage again. There is no need to rush it, because your body will punish you for pushing it too hard.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Honestly, I question whether 20 to 25 is too much for the OP. She appears to be fit and youthful and the only thing she really complains about is fatigue. There's no "my knee hurts on the outside" or any "it hurts when I get out of bed and walk in the morning". She may be blessed with some natural ability, good genes and the benefit of youth.

    I'd still say just add a rest day once a week, keep the runs nice and easy and do a cut back week with a second rest day every 4 (maybe 3) week. Keep it at that level for a couple months before starting to build beyond that.
  • cameralinds
    cameralinds Posts: 239
    Wow, lots of good advice here! I should probably invest in a better running shoe - there's a place just a few blocks away... even if I don't want to fork over the cash, I probably should.

    Rest days - 1 to 2 days per week - I can handle this. I just don't feel complete without a run, no matter how short.

    Thanks everyone!
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