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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!

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    emoticon No advise. Just emoticon emoticon

    2638 days ago
    Yes, take water. Take something to eat as well. You need supplemental calories when running longer than an hour to avoid blood sugar issues. You also need to find out what sort of nutrition works for your body and let it start adapting to that (eating the run takes some practice). You will definitely need supplemental nutrition during your Half, so don't make the race the first time you try something.

    Yes, definitely slow down. Long runs are about adapting to longer distances, not about speed. You want not only to be able to cover the distance, you want to do it safely. Plus you want to recover quickly so that your other workouts are not compromised.

    Are you following a prescribed Training Plan? If not, I strong recommend finding one.
    2648 days ago

    Comment edited on: 5/10/2013 5:03:00 PM
    For anything more than an hour, I carry water.
    As you increase the distance, slow down.

    2648 days ago
    I'm not an expert on long runs either, my max was 15K only,
    but at 10K or longer I always take water with me.
    I don't like to carry the backpack, but I need that water, especially above 20 oC / 68 oF.
    Also, a few sips of water every half mile makes me feel fresh and strong.

    I would recommend Jeff Galloway's method, his website and books provide great guidance about pace for half marathon and marathon training, and good training plans to increase distance gradually but progressively.
    I read his "Marathon - You Can Do It" in e-book.
    Never got over 15K (yet) but took his advice about walk breaks.
    When I reached 10K I suffered from muscle tightness in my legs, despite stretches.
    I haven't had any muscle tightness ever since I take 1 min walk breaks every half mile or so, and I don't have to do any stretching.

    I wish you an injury free and joyful HM training!
    2648 days ago
    I'm probably not the best person to give advice on running and injuries, as I'm still learning how to not injure myself, but here's how I see it:

    If you start hurting after running for 30 minutes or 60 minutes, stop running when it starts hurting. Pain that can break through the endorphins to get your attention is not good news. Running through it can sideline you. I feel confident on this answer, as I've made that mistake more than once. You may have got away with it this time; but if your legs still feel abnormal in two days, take an extra non-running day. Or take a week off. Resting when you're well enough to run but not 100% is much better than pushing through an almost-injury and turning it into a full injury.

    The standard advice is to slow down for the long runs, which is why they're called long *slow* runs. The idea is that you are easier on your body as you condition it to keep going for longer periods of time. It's pretty easy to find stuff on the internet telling you to slow down by two minutes per mile, which would mean if your normal pace is 5:30 per kilometer you'd aim for about 6:45 per kilometer on the long slow run. I have not done well with this advice. My normal pace is right around a 7 minute mile, and I struggle to slow down to an 8 minute mile. I don't think I can run a 9 minute mile. This may have contributed to my recurring leg and foot issues.

    Water . . . it depends on your conditioning and weather. When I've run in temperatures below 40º F (below 5º C), I haven't needed water for runs of an hour in length. At 77º F (25º C), I'd carry water for sure. I haven't done much distance running at warm temperatures, so I don't know for sure exactly where I should start carrying water. Assuming I stay healthy enough to run this summer, I will probably err on the side of caution and carry water when I don't need it a few times until I learn when I really do need it.

    For more varied replies, and replies from people with more distance running experience than I have, you might want to post a message on the Half Marathon Spark Team discussion board.
    2648 days ago
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