Sick of speed
I’m very good at distance running and always feel great during half marathons, but when I try to run 10Ks and push my speed a bit I feel awful. Am I going too fast?
Running faster means that
your body produces more waste products and the build up of lactic acid can sometimes make you feel sick. To overcome
the awful feeling and improve your 10K time, you need to incorporate more speed sessions into your training. Speed work will improve your body’s ability to process lactic acid and
I stopped running for about five years and gained some weight. Now I’ve lost a bit of weight and want to start again, but I’m finding it very hard. Any tips?
Patience is the most important part of getting back to training. Don’t push yourself too hard too quickly to get back to your pre break speed and distance as it can lead to injuries. Plan a variety of running routes as the change of scenery will prevent boredom. If you find it hard to be consistent get a running buddy or join a running club. The more social and fun your running is at the beginning then the easier it will be to get your consistency back.
I’ve had a few injuries and I’ve heard it’s good to do strength work for legs and core when you run regularly. How often and what are the best exercises?
I’m a very strong believer that strength work reduces the occurrence of injuries. A general leg strengthening workout should include exercises like lunges, squats, leg curls and glute lifts. Good core exercises are planks, stability ball crunches and oblique side leg lifts. If you are recovering from an injury then it’s important to find the cause and follow an injury specific strength programme to prevent reoccurrence of the injury.
Whenever I do interval training my hips are really sore the next day. Do I just need to stretch more?
Sore hips should always ring alarm bells. If you are new to interval training then it is normal to have sore hips the next day but after six to eight weeks they should have adapted. If stretching doesn’t ease the soreness you can try to release it by using a foam roller or perhaps try a sports massage. I would also recommend that you visit a running specialist to assess your biomechanics. Your hips might be working harder than they should if your glutes are weak, if your lower back mobility is reduced or if you have tightness through your hamstrings. Over a long period of time, tight hips can lead to back pain so make sure you address the problem sooner rather than later.
Did you know?
If you do ten second sprints at maximum speed your body doesn’t use any oxygen and it doesn’t produce any lactic acid.