Long distance running?

Question

I'm new to long distance running, and have just this afternoon completed at 14 mile run. Whilst I have built this up gradually, I am encountering one or two little niggles.

1. My weight has dropped by 4lbs during the run. Is this sweat?
2. I have slight cramps in my calfs, thighs, and in my stomach. Is this normal for this distance or am I unaccustomed to it?
3. I needed a brief kip after the run as I was knackered. I also found I had no sprint finish. Does this improve over time?

At the moment I am doing a lengthy distance jog every 3-4 days, and doing a 14 mile cycle or longer on the in between days. This kind of punishment to my body is extreme compared to its normal sedentary state (although I have been fairly fit before). What is different now is the stamina, and long distances.

Any advice?

I should say I am more used to short sprint training sessions, which invariably caused tears in my thigh tendons. Also high impact sports which require big bursts of energy followed by periods of recovery. Long distance running is more of a slow torture!

Answer 1

weight is not a problem - it is sweat and you will put this back on just by drinking over the next 24 hrs. I lost 8lbs in this years belfast marathon

cramps are a way of your body saying it doesnt have enough of the right minerals for the amount of exersion you are putting on its muscles - check your diet - loads of veg - right amount of low sodium salt - tons of high sugar fruit and potatotes, white meat, pasta and natural cereals will sort you out. your body will get used to it and find its own rythm if you feed it properly. its normal when your starting in this slightly mad sport

a kip after the run is ok - probably good for you. build your distances up slowly - just because you ran 14 miles today dont expect to run 16 next week - run 3 times a week at most - run in sets of 6-10 miles until you feel you can trot out 10 miles any time of the day and at the end of 10 miles you can stop and REALLY feel you can do it all again without bother. if you ache after a run dont run again until you dont ache - the aching is your muscles fixing themsleves back together and the last thing you should do is exercise muscles that are repairing themsleves. only occasionally put in a longer run for now - I would say once every 15days do a 14 mile for the next few weeks with the shorter runs in between - stick to that until you feel good at the end of a 14 miler. then go back to the shorter runs for a week or so then go for 16. honestly there is no rush to get distance - the more you train properly, allowing your body to keep up with and adapt to the demands the easier you will find it. if you follow this for three months you should be up to nearly 20 miles

sprint finish is difficult - basically what your are demanding is additional distance - if 14 miles at steady pace is tough you shouldnt try for a sprint finish. when you can comfortably run 16 miles - set out on 14 miler and pick up the pace on the last mile - you'll find it really easy compared to now. i can manage about a 3/4 mile at a much increased pace at the end of a marathon then I'm wiped out and can only do that because I can comfortably run 30 miles. A sprint will take a lot out of you

Answer 2

OK, I'm going to assume you are British, so try a subscription to Runners World. Loads of advice in there.

1 The weight loss - probably an improvement in your fitness, especially if you have not changed your diet. Remember the calories in / calories out equation.

2. The cramps- Related to lack of water/ salts, take regular drinks and carb / sugar drinks.

3a Sleeping - you have just run 14 miles - you are tired

3b Tiredness- could be related to low blood sugar levels - you have just run 14 miles.

None of us are getting any younger!

Finally, stamina training and sprint training are totally different.
You are doing OK on stamina, but remove one or two of those sessions and replace them with sprint training.

As an example my former coach at Wigan Harriers, John Jackson (3000m steeplechase 1968 Olympics) had us doing a 2 mile warm up run followed by 5 x 300m sprints, with 100m recovery then an 800m jog followed by 6 x 300m sprints, followed by a warm down.

It worked.

There are other more "evil" sessions, but that should help.

Answer 3

My main advice would be not to try and go too far too fast, but you say you're building up your distance gradually which is the best way to do it. Also, try running slower, you don't want to be pushing yourself hard on every run.

The 4lb loss is probably mostly water, if you're doing a 14 mile run you should really be carrying some kind of liquid with you else you run the risk of dehydration, which can be dangerous (in an extreme case) and will also definitely affect your performance

Plenty of training tips here, good luck!

http://www.mcmillanrunning.com/

Answer 4

your body will take a long time to become used to these long runs, all the symptoms you explain are what I felt when I started running. I sued to collapse into a useless heap on a sunday after a long run feeling sick as well.

I have only been running about two years and didn't really beleive my new running club pals when they said that it can take months if not years - but it does. don't be diheartened though, it just gets better and better.

My physio told me that the worst feelings can be from all the very 'deep' muscles within your body getting used to the workload.

In two years I have gone from taking over an hour to do a 10k, to having just complete Cardiff halfmarathon on 1hs 43 mins - and I hope to still improve

My advice - don't try and rush the long runs, do seperate speed work - Go for it !!!!

Answer 5

The cramps are caused by loss of liquids and, more importantly, salts.

Get yourself a Cammelback and fill it full of GO, or similar eloctrolyte drink. Also, unless on anti inflamitory meds, carry an indigestion tablet. This way, when you get a cramp the tablet should relieve symptoms.

Carry an energy bar and munch throughout run. Also, carry a few jelly babies in a bum bag, along with energy bar, to give you a sugar boost up hills. (Energy bar should stop you feeling tired.)

Alex

Answer 6

You should definitely build up your distances gradually. The cramps are nothing to worry about if they are only slight and this could be because of dehydration which also answers point one. as for a sprint finish, what are you trying to do? kill yourself? lol. To improve this...instead of going for a long run, find yourself a hill and do sprints up it. Walk down and do it again. This will be very hard but soon you will notice big results.

Answer 7

most important thing after your enthusiasm is your shoes.... have you bought a pair from a high street shop or have you had your feet measured and been advised on the correct type... if your running long distances this will have a huge effect on your knes and ankles and your performance.... how about your diet ?

check this for more info...

Answer 8

within an hour after a run, eat a meal. If you just shower and go to bed your resources are depleted and will stay that way

Answer 9

ok so what is the question?