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Help on long distance runs...

kungfu Avatar
8y, 2m agoPosted 8 years, 2 months ago
Tried a running site got views but no ones answering haha, so will see who runs here .

Used to just do 5 mile runs every other day, but lately have been stepping it up for possible half marathon and beyond...., im hitting a brick wall at 11miles, not mentally and im not out of breath, its just my legs are totally gone by then and cant seem to take any more.The arches of my feet in particular, think i have high arches that could be the prob, also on a run of that length should i be re-fuelling as i dont carry water or anything as it puts me off my rhythm having to hold something. Appreciate any help on this.
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kungfu Avatar
8y, 2m agoPosted 8 years, 2 months ago
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1 Like #1
You should definately be taking in fluids, even for a 5 mile run. If you're thirsty, you're already dehydrated.

try something like this
#2
yes you need to be drinking water when your running that sort of distance., get better running trainers if you don't have a good pair already.


condition your legs.
#3
Agreed, take on water.

You may need to give your muscles time to rest afterwards too, every other day seems a bit much.

Are you eating well?
#4
I will ask my OH for you when he gets home from work, he has run and completed 4 london marathons for charity.
#5
"im hitting a brick wall at 11miles, not mentally and im not out of breath, its just my legs are totally gone by then and cant seem to take any more."

Sorry mate. Can't help you. I too suffer this problem but after 1 mile :thumbsup:
#6
If your arches are causing probs as well that sounds like a running shoe problem.
Get yourself to a proper running shop, where they see what type of runner you are and find you the best trainer.
#7
Have you got a training program or are you just running the same distance?
check out something like this:
http://www.runningtimes.com/Article.aspx?ArticleID=5998 (half marathon)
http://www.runningtimes.com/Article.aspx?ArticleID=5995 (advanced marathon runner)

have you got proper shoes? my mate who did a 10k run went to a specialist store where they look at your feet, the way you run etc and get the best shoes for you.

From: http://www.runnersworld.co.uk/news/article.asp?UAN=481
The High-Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn't pronate enough, it's not usually an effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.

Hope that helps!
banned#8
Check this site out, lots of hints and tips [url]www.mapmyrun.co.uk[/url]
#9
teambintip
You should definately be taking in fluids, even for a 5 mile run. If you're thirsty, you're already dehydrated.

try something like this


Cheers mate will have a closer look at them.

black gerbil1
yes you need to be drinking water when your running that sort of distance., get better running trainers if you don't have a good pair already.


condition your legs.


Suppose they are mid range off the shelf trainers 50 quidish ascics, got them iron man insoles in also, i do a fair bit on me legs but im the first to admit that leg day in the gym is monotonous so its often skipped now and again :oops:

Benjimoron
Agreed, take on water.

You may need to give your muscles time to rest afterwards too, every other day seems a bit much.

Are you eating well?


That was for the 5 milers which i seemed to just fly through in no time or effort, now im upto 11 miles i have 3-4 days rest in between (can hardly walk after todays lol) Eating extremely well, like i say it seems to be a leg / foot issue rather than fitness imo :x
#10
pcnutta
I will ask my OH for you when he gets home from work, he has run and completed 4 london marathons for charity.


Thanks very much!!!!

Ambdon
Have you got a training program or are you just running the same distance?
check out something like this:
http://www.runningtimes.com/Article.aspx?ArticleID=5998 (half marathon)
http://www.runningtimes.com/Article.aspx?ArticleID=5995 (advanced marathon runner)

have you got proper shoes? my mate who did a 10k run went to a specialist store where they look at your feet, the way you run etc and get the best shoes for you.

From: http://www.runnersworld.co.uk/news/article.asp?UAN=481
The High-Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn't pronate enough, it's not usually an effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.

Hope that helps!


Will have a proper read asap cheers!!

Foosball Chum
Check this site out, lots of hints and tips [url]www.mapmyrun.co.uk[/url]



Yeah thats the site i use to draw my run out .
1 Like #11
try gel packets instead of carrying water bottles, my OH has one before he runs, then if hes going a long run he takes one or two gels with him,

PLus i advise you to look at runnersworld.com

This is what my OH has

http://www.lucozade.com/sport/sports-and-exercise/running/products/runners-training-pack/default.aspx
#12
Cheers for help so far people, yeah have def got high arches just did that wet footprint test haha!!. Rep for anyone finding a specialist running shoe store closest to middlesbrough for when i get back off my break in an hour
banned 1 Like #13
kungfu
Cheers for help so far people, yeah have def got high arches just did that wet footprint test haha!!. Rep for anyone finding a specialist running shoe store closest to middlesbrough for when i get back off my break in an hour


these will deliver and I'm sure they can find you what you are looking for, always been spot on for my sports needs http://www.rdsports.co.uk/
#14
http://www.runandbecome.com/

thats the one we use that are fab
banned#15
When running, are you relaxed? Being a bit tensed up spends so much extra energy. Probably not an issue here, but know full well it's something that affects when skiing. I've trained and got myself to very fit levels (running, cycling and repetitions on steps etc), but get on the slopes and within a few hours, find my legs ready to explode. Its pretty annoying. I love skiing and dont have any fear of it, but obviously something inside is saying no! I usually end up skiing with my toes tightly squeezed in a grip. Definately a nervous type thing - but cant understand why. Worst place this type of things happens is on the silly green motorway runs.

As I said, its probably not something thats likely when just jogging, but worthy to ask so you can check on your next run! Your problem description does sound very similar to what Im suggesting.
#16
Have you considered running clubs (harriers/athletics clubs and the like) I joined one 3 years back, doen my great north run that year in 1:45 last year done it in 1:30 and looking to improve on that this year. I run 1/2 marathon distance twice a week, and just take on alot of water/fluids throughout the day and plenty after the run, as i don't like carrying stuff. If it's there and handed to you as in 1/2 marathons etc I'll drink it. But I dont find it too difficult to runa 1/2 marathon without taking fluid in. I'm yet to step up to full marathon. I get all my gear from start fitness in Newcastle but they have a mail order op too.
#17
wow.... im just impressed how much u can run! wow.
#18
guv
When running, are you relaxed? Being a bit tensed up spends so much extra energy.

As I said, its probably not something thats likely when just jogging, but worthy to ask so you can check on your next run! Your problem description does sound very similar to what Im suggesting.


Very good point am trying to relax my shoulders more as i think they are tensed up a lot of the time.

Paddy_o_furniture
Have you considered running clubs (harriers/athletics clubs and the like) I joined one 3 years back, doen my great north run that year in 1:45 last year done it in 1:30 and looking to improve on that this year. I run 1/2 marathon distance twice a week, and just take on alot of water/fluids throughout the day and plenty after the run, as i don't like carrying stuff. If it's there and handed to you as in 1/2 marathons etc I'll drink it. But I dont find it too difficult to runa 1/2 marathon without taking fluid in. I'm yet to step up to full marathon. I get all my gear from start fitness in Newcastle but they have a mail order op too.


1:30 is a superb time, i got just under that for my 11 miles(actually 10.79 lol) today but think i can improve a good bit more distance wise and speed wise if i sort my feet out , im only down in boro so may av a drive upto newcastle soon check that store out.
#19
Well done paddy, they do say aim for a minute a mile.
#20
pcnutta
Well done paddy, they do say aim for a minute a mile.


60 mph???
#21
i asked my otherhalf and he said to check you have not jumped from doing 5miles to 11 miles without building it up correctly?

He said it sounds like you need more progressive training,

eg one week do 7 miles, then when you comfortable go to 8miles etc

maybe you havnt built up to 11?
#22
How about stashing a drink in a bush that is half way though your run?

If you hide it well you could use that drink for a week or so.
#23
When my OH does the Flora London marathons he trains at least 6 months leading up to it. Following a running plan. It is important you follow a plan, even if its in your head. Slowly build up as injury is easy to have, correct trainers etc

Maybe reflect on how you progressed to doing 11miiles, did you rush? are you having rest days?

My OH gets yucky at about 16 miles but runners high sets in and he keeps going.

Good luck anyway, it sounds like your doing well apart from the 11mile thing
#24
Don't keep doing 11 mile runs - vary it from day to day, doing shorter runs then once a week do a long one.

DO get yourself to a proper sports shop & get kitted out for shoes properly - remember, you've only got one pair of feet & they have to last your for your whole life! The first pair may be more expensive than you would like but at least then you will know whether you are over or under pronating. If you can't get to a shop then check the wear on your heels - if they are wearing out on the outside of the heel then you are over-pronating, if on the inside then under-pronating, if even wear or at the back of the heel then there is no over or under pronation.

You can then choose more appropriate footwear. Running magazines do big articles once or twice a year on footwear & what shoes are good for what distances & whether or not they suit over or under pronators.

Believe me, different shoes & companies suit different styles, so don't just buy a pair because they fit!

If during a run you hit the wall then don't be afraid to walk for a while. And make sure you stay hydrated!
#25
cis_groupie
Don't keep doing 11 mile runs - vary it from day to day, doing shorter runs then once a week do a long one.

DO get yourself to a proper sports shop & get kitted out for shoes properly - remember, you've only got one pair of feet & they have to last your for your whole life! The first pair may be more expensive than you would like but at least then you will know whether you are over or under pronating. If you can't get to a shop then check the wear on your heels - if they are wearing out on the outside of the heel then you are over-pronating, if on the inside then under-pronating, if even wear or at the back of the heel then there is no over or under pronation.

You can then choose more appropriate footwear. Running magazines do big articles once or twice a year on footwear & what shoes are good for what distances & whether or not they suit over or under pronators.

Believe me, different shoes & companies suit different styles, so don't just buy a pair because they fit!

If during a run you hit the wall then don't be afraid to walk for a while. And make sure you stay hydrated!




Im an Over.... I didnt even know what it ment till i began running,
#26
Foosball Chum
Check this site out, lots of hints and tips [url]www.mapmyrun.co.uk[/url]


that's a handy site, does anyone know of a similar site that takes into account gradient climbed?
#27
omg i'm tired just reading this thread. hat off to you :thumbsup:
#28
Wow just been reading up on all the over pronating and supinating etc, didnt know it was so complicated, i think i have probs with my running technique but mainly in the right leg lol that seems to be the one still hurting the next day, my foot arch and outside of my right knee seem to feel like theyve been hit with a hammer the day after a run, left leg seems to have recovered fine :x

I did jump up a good distance without building up yeah but that was just because i was finishing my 5 mile runs feeling like ive just walked to the end of the garden and back,so i thought next time i will just run til i feel like stopping lol

Good idea from jfk there as my run is on 1.5 mile laps of some woodland and a village so is ideal to stash a bottle and swig every few laps cheers mate!!
#29
kungfu
Wow just been reading up on all the over pronating and supinating etc, didnt know it was so complicated, i think i have probs with my running technique but mainly in the right leg lol that seems to be the one still hurting the next day, my foot arch and outside of my right knee seem to feel like theyve been hit with a hammer the day after a run, left leg seems to have recovered fine :x

I did jump up a good distance without building up yeah but that was just because i was finishing my 5 mile runs feeling like ive just walked to the end of the garden and back,so i thought next time i will just run til i feel like stopping lol

Good idea from jfk there as my run is on 1.5 mile laps of some woodland and a village so is ideal to stash a bottle and swig every few laps cheers mate!!


U deffo need to go to running shop like run and become so they can fit you with a trainer which is for YOUR foot and running style.


Lesson your distance if you jumped. Do a few weeks at 8 miles, then work up. Jumping up a big distance like that isnt good.

My OH uses [url]www.realbuzz.com[/url] to plan his routes etc You can put elevation on it for hills etc.
#30
cheers for help
#31
Turns out i was an over pronator got some wicked nike trainers recommended that address the problem,100 quid but hey ho gotta be done, did a run today 8 miles absolute breeze without horrible foot arch pain niggling away at me!! Cheers to all who helped

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