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Back into running

Monday, July 15, 2013

A few years ago I was really into running. I ran so much I gave myself two really nice injuries:) Too many miles too soon will do that to ya. After being sidelined for a month. No gym, I could barely walk, I was miserable...I got into strength training. I loved lifting weights;) I wanted to see how much more I could lift. My tens easily became 15s and are now the lowest weight I own. I discovered kettlebells and the TRX.

After SWEAT was added to our gym I started cycling to warm up prior to class. It was a great workout but quickly became boring. So my fitness partner and I decided we would start running in the AM before SWEAT since it is getting lighter earlier. Friday was our first day and we did great! a 5k in 27.50:) I was proud of us. Today we ran again (after deciding to run M,W,F) another 5k in 27.44. Getting faster:) We are both trying to keep things fun when we workout so we don't get bored or used to what we are doing. That's when we stop seeing results. Can't see what progress I can make with running. I have never run a 5k in under 27 minutes. I don't want to push too much and end up injured again.
Any advice from three time a week runners out there would be appreciated:)

1445.5 miles for the year!
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Member Comments About This Blog Post
    That's an awesome time for 5K!! I'm so happy that you have an awesome workout buddy too...makes allll the difference in the world!!

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    1433 days ago
    Great advices...
    If you want to see results AND not get bored, you have to include Running variety!!!

    If you only run 5k hoping to improve your 5k time you will soon find it difficult to achieve! (see, I don't run 3-4 time/week a marathon to get a better time at that race!!!) Sounds obvious but my daughter did that mistake.... she was running 5k 4X/week to improve her 5k time ... she did improve but not by much... and she got sore!

    The best way is to have a training plan. I LOVE the Hal Higdon training plans (free and different level for many distances too!!!) The bonus of this program is the fact that it includes cross training (so any other cardio activity but running), stretch and strength...

    Even if I participated in many half-marathons before, I always start fresh and slowly work my way through the program... I print out my training plan and I log my training on it too... (see my previous blog!)

    Because you can already complete a 5k, I would suggest the 5k Intermediate program... (and even if you skip a running training and switch it for cycling, you will still see some progress... over time! )

    Oh, yeah, give yourself time - I have days where my pace is slower than ever and other days where I feel like I am just flying!
    Here is the link to the website:

    Good luck!!! You can do this!!!!
    1438 days ago
    I have made that same mistake in the past as well.... Not sure I am qualified to offer advice, but will share what has worked for me.

    1. Never increase weekly mileage by more than 1-2 miles or 5-10%, whichever is less.
    2. Never be tempted to skip a rest day.
    3. Never ignore pain (other than normal post exercise muscle soreness) - any pain unresolved after icing and Motrin and 24 hrs rest merits taking things down a notch.
    4. Never run in old shoes - I switch mine up every 4-6 months.
    5. Never run as your only means of exercise. I mix yoga, walking, elliptical, and weight training in - and find that greatly reduces my incidence of injuries.
    6. Never skip post run stretching.

    What works for you might depend on what your injuries were? I had patellar chondromalacia of both knees and a minor meniscal tear on my left knee.
    1439 days ago
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