Increasing my jogging distance - some questions
Friday, May 10, 2013
I'm a comfortable 10km distance runner and am now training for a half marathon. Today was my first 65 minute run and I need a bit of advice.
Do I need to take water on my run?
I have not taken water with me for at least a year now, but never run for longer than 60 minutes (until today). If I'm on the road for over 60 minutes, should I be hydrating while running?
Should I be slowing my pace down?
My easy pace for a 10km is 5,30/km (give or take) which is about 11km/hr. My goal today was to run 65 minutes for the first time. As I hit the 60 minute mark (11.2km) my IT band started aching. I kept going to get to 65 minutes, but it was a painful five minutes. I hit 12km at 65 minutes and stopped.
I've done my usual stretches and used the foam roller, so although my legs are a little achy now, there is no extreme pain. I realise I'll need to make sure I do my strength training (!!!) to help with that IT band as it is a recurring problem.
I want to avoid injury, so any advice is welcome!