Starting issues

[steve456]

Hi guys, I've fairly recently started running lots and need a bit of advice. Basically, when I do my weekly long run I end up hurting lots.

I've got no idea how to warm up and am assuming/hoping that starting slow is enough. I've got no idea how to cool down and I live at the top of at least half a mile of fairly steep road which added to the whole daft determination to finish means my cool-down is non-existent. Today I got in after about 15 miles of feeling surprisingly fresh and when I tried to walk up the stairs to have a shower found I quite literally couldn't put my bodyweight on either leg and had to inelegantly shuffle around for a long time. My body had just given up once it had stopped moving. I've a feeling that 'cool down properly' is going to be what the doctor orders and I'll definitely try a bit harder next time.

Tiger Balm seems to stop the pain but there has to be a better way of recovering from, or better still, preventing it (and leaving me smelling a little more 'normal'). A friend suggested ice baths, is there anything less cold that would help (and would a simple cold bath be pointless)?

Thanks a lot,

Stephen

[Stolly]

I don't think its anything to do with cool downs - it sounds like you're running distances that your legs aren't yet used to.

[daz h]

Hi guys, I've fairly recently started running lots and need a bit of advice. Basically, when I do my weekly long run I end up hurting lots.

I've got no idea how to warm up and am assuming/hoping that starting slow is enough. I've got no idea how to cool down and I live at the top of at least half a mile of fairly steep road which added to the whole daft determination to finish means my cool-down is non-existent. Today I got in after about 15 miles of feeling surprisingly fresh and when I tried to walk up the stairs to have a shower found I quite literally couldn't put my bodyweight on either leg and had to inelegantly shuffle around for a long time. My body had just given up once it had stopped moving. I've a feeling that 'cool down properly' is going to be what the doctor orders and I'll definitely try a bit harder next time.

Tiger Balm seems to stop the pain but there has to be a better way of recovering from, or better still, preventing it (and leaving me smelling a little more 'normal'). A friend suggested ice baths, is there anything less cold that would help (and would a simple cold bath be pointless)?

Thanks a lot,

Stephen

the harworth hobbler swears by cold water and ice and it seems to work for him, i also use this method, hosepipe, pond , stream , but ive yet to fill my wheelie bin yet
i think your overdoing it
what are you doing 15miles for ??????????

[steve456]

Thanks guys, I'll try and build up a bit less quickly. Previous longest was only around 10 miles with 7-8-ish miles being an every-other-day run.

I'm training for the HPM 2008 (I'm in the High Peak Club so we get two gaurunteed teams for doing the organising). I'm pretty fit, just feel I need to build up the milage a bit. It's a bit frustrating, I don't struggle with the running, it's only the aftermath that is bothering me; whenever I increase my milage I'm pretty much broken for a day or so.

[mountain bag]

10% week on week mileage increase is the recommended amount to prevent injury etc. I've done 50% for a couple of weeks when starting at a low base but it high risk and not something I'd repeat again.

My team was one of the 58 rejected

[johnmc]

long ago, when I did a lot more miles than I manage these days, I found Arnica tablets helped recocvery after long runs. Even if they don't work, they won't do you any harm!

[steve456]

Thanks guys.

Sorry to hear about your team, it's a shame that there seem to be so few places actually contested.