training for 10k
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training for 10kI have been training for 10k,
1)I have finally managed to steadily for 5 miles without stopping or out of panting however i have suddenly gotten a sore throat and a cold.I went out this afternoon and i literally couldn't breath,my throat was almost contracting and so so dry (it was very uncomfortable)-I decided to call it a day after 20 mins..very disappointing as its taken me off my training schedule.Anything i could take,eat to help recover faster as i only have 5 weeks left??
2)As im training every other day for 1hr 30mins and always busy through the day I tend to eat a lot of snacks to keep me going and carbs for energy. I realise i need to eat a lot to keep me going through the exercises however im just improving my endurance,health without actually losing any weight
Is there possibly any healthier meals and snacks i can eat which will keep me going but also help me lose weight without consuming a lot?Last edited by scorpio22; 26-03-2012 at 20:25. -
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Re: training for 10kHey.... How long have you been running for???
Because 1hr30mins is a long time to run for.....
I train for 800 and 1500, but I can run a half-marathon... I hardly ever train for 1hr 30mins - 1hr should be the max...
As for recovering faster I would gradually work up again, start with a fast walk and then jog for 10-15mins.... Then for 30-40mins etc.....
I have found that your body makes you sick if you are overtraining, because that way it forces you to rest.
People run long distances successfully because they can run for a long way aerobically. Doing 40-60minute runs slowly allows this to happen... Also whenever you 'hit the wall' you should stop, because you will be running anaerobically - which is not the aim...
As for eating, it is best to eat three large meals rather than snacks - they don't release energy slowly, they release it rapidly.... Great for a quick energy burst though!!!
Anyway, run long and slow (making sure it is aerobic) at a heart rate of around 150 is probably the middle of aerobic heart rate for you.... -
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Re: training for 10kHi,i have slowed down and im now doing just over 4 miles but I do it every 2 /3 days.
Its so much more comfortable plus I stopped running on the unlevelled grass to running on the paved side of the motorway.
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Re: training for 10kthanks.(Original post by manoverthemoon)
im doing this as well. good luck to you.
how far can you run?
have you done the whole 6.2 miles yet at steady pace? -
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Re: training for 10kIf you've done 5 miles, you will be fine for the 6.
It's not quite the same, but I did the GNR about 18 months ago. I didn't do any running until 2 weeks before. I did a 4, 6 and 9 mile run before the GNR. During the 6, I got a bad stitch by the 2nd mile and it took me well over an hour to complete it.
With 5 weeks left and being able to run the 6 miles, easily.
I you want to recover faster, make sure you're eating well. Good amounts of protein, complex carbs and all that jazz. I don't know how appealing it is for you, but a protein shake with something like ground oats can do wonders.
