Breaking back in to LSD running

[WAREAGLE]

Im 20 now, at 16 I was running 3 miles in 21 min for a national Kickboxing tournament. Since College I have put on a good bit of weight( about 35 lbs) and now if I try to run more than a mile my calves and thighs just give out. So I end up with a 12 min. LSD run (pathetic, I know). I need some advice on how to build back up to a 3 mile run (hell, even a 2 mile run).

My calves don't bother me during sprint work ( 100 yds x 6 with 1 min rest between sprints. So I am a bit perplexed as to why I have the big buildup during LSD runs.

Thanks peoples.

 

[BayAreaGuy]

I used to have a problem with my calves giving out as well. I found that the problem was stretching too hard or too long before running.


I've since stopped stretching before hand (same with upper body workouts) in favor of doing dynamic stretching (swinging your arms and legs around basically) and doing regular stretching after.

 

[Ian Coe]

^^^^^^^^^^^


I heard the same thing

I would say there is a lot of muscular endurance that is needed if you've put on weight and begin running again for the areas that take the strain.

For example if I haven't run for a while the first thing to go on me is my lower back. I'm quite top heavy so it takes the most strain but after a few runs it gets used to it and I'm fine again.


What are you stats TS?

 

[Fozzy1]

im going to have to start like this again too, need to build up to sprints. I went and tried to jump right into them and my ankle wasnt ready for me putting my ass to the grass in sprints again and it got jarred easily XD

slow steps.

~Foz

 

[Ian Coe]

Same as me fozzy.

Tried to go back into HIIT work last wednesday and have been ill since.


Not happy

 

[Fozzy1]

yeah i think i will have to work into it again with cycling too. hard to time it when you want to put on some good muscle mass too :-S i have to eat everything I burn off all over again.

~Foz

 

[Ian Coe]

Mine was running induced


Stupid viruses that are going about

 

[WAREAGLE]

5'9, 225, It's weird though that it doesn't bother me during sprint sessions just jogging.

 

[bobbylight**]

You guys take acid and then run??....crazy

 

[Gov]

Running anything over 10 minutes puts some pretty serious strains on the body, so it's not surprising that your calves are really feeling it. Here's how I've handled similar issues:

Go to a specialist athletics store and get proper running shoes. Don't choose a pair until they've been fitted by someone who knows what they're doing, and don't let price become a consideration - you can pay money now or pay in pain later.

Walk and run. Start off with 2min of slow walking, then 2min slightly faster, then a light jog until you start to have some issues. Once you feel uncomfortable (sore calves etc) then go back to walking or stretch them out. Once you've recovered a little bit then go back to jogging.

The biggest risk you'll face is the temptation to overdo it or push through the pain. Doing that will simply make it take longer until you can run a couple of miles.

Oh - if you can run on grass, do it.

 

[ronin0352]

I would say if you can already run 6 x 100 yds, work from there. Go to 200 yds, then 400, then 800, and so on. before you know it you'll be running a mile at a time with a short break and then 2, etc. Good luck.

 

[ronin0352]

Go to a specialist athletics store and get proper running shoes. Don't choose a pair until they've been fitted by someone who knows what they're doing, and don't let price become a consideration - you can pay money now or pay in pain later.

Oh - if you can run on grass, do it.

This is also solid gold advice. Work boots and running shoes are two items you should NEVER go cheap on.

 

[JinKazama]

ive been doin HIIT for way too long and forsaken LSD

i think i need to find the right balance

 

[BostonBadBoy]

i'm one of those people who has just given up on working out and training over the past 2 years just because of laziness/being tired after work. not to mention beer and video games. now that the good weather is back, i'm starting a new routine i found and my running store's website. it slowly works you in to running a 5k. i find if i jump into running my body breaks down FAST. running is VERY hard on the body especially long lsd runs. but in my opinion its one of the best forms of standard cardiovascular training, weather it be LSD, HIIT, hills, stairs, whatever. you can always make it harder on yourself by throwing on ankle weights or a 50-100lb weight vest. anyhow, the website is RUNNER'S EDGE - Running Shoes, Running Accessories, Running Apparel, Running Advice, etc., go to the site, click on "training info" on the left, and then click on schedules, pretty good routines there to build up to a distance.

 

[rEdShawks]

i'm one of those people who has just given up on working out and training over the past 2 years just because of laziness/being tired after work. not to mention beer and video games. now that the good weather is back, i'm starting a new routine i found and my running store's website. it slowly works you in to running a 5k. i find if i jump into running my body breaks down FAST. running is VERY hard on the body especially long lsd runs. but in my opinion its one of the best forms of standard cardiovascular training, weather it be LSD, HIIT, hills, stairs, whatever. you can always make it harder on yourself by throwing on ankle weights or a 50-100lb weight vest. anyhow, the website is RUNNER'S EDGE - Running Shoes, Running Accessories, Running Apparel, Running Advice, etc., go to the site, click on "training info" on the left, and then click on schedules, pretty good routines there to build up to a distance.

see i love to bum around, but i hate the feeling afterward of realizing im a bum, so i run around and do like a 4 mile run in around 30 mins and then sit down and bum around, and whenever the thought "damn im just bumming around all day" pops into my mins, i remind myself i run, which is equivelant to the opposite of bumming:icon_lol:

 

[The Doberman]

by far not an expert, but here is what worked for me...if you're not in a huge hurry...I tried running a mile a while back and my legs just wouldn't do it, so I gave up...a while later I got my dog, and started walking him every day, and once he was old enough we started walking about 5 miles 3 times a week, and the other night I tried running a mile again and it was cake for my legs, my lungs were what stopped me from running 2 lol anyways that's my .02, hope it helps, don't give up man, don't get discouraged, If i can do it anyone can, I went from 160 RIPPED pounds when I graduated to 240 FAT pounds very quickly, I gained 60 pounds my first six months of college, and am just now (8 years later) getting motivated to start actually running that shit off lol

Dobe

 

[Ian Coe]

i'm one of those people who has just given up on working out and training over the past 2 years just because of laziness/being tired after work. not to mention beer and video games. now that the good weather is back, i'm starting a new routine i found and my running store's website. it slowly works you in to running a 5k. i find if i jump into running my body breaks down FAST. running is VERY hard on the body especially long lsd runs. but in my opinion its one of the best forms of standard cardiovascular training, weather it be LSD, HIIT, hills, stairs, whatever. you can always make it harder on yourself by throwing on ankle weights or a 50-100lb weight vest. anyhow, the website is RUNNER'S EDGE - Running Shoes, Running Accessories, Running Apparel, Running Advice, etc., go to the site, click on "training info" on the left, and then click on schedules, pretty good routines there to build up to a distance.

I'm sorry, did you just advocate running with ankle weights or a weighted vest for LSD?


How old are you also boston.
You'd better be like 50 if you need to build back into running 5k...I mean dude, 5k!


And running anything less then 8 miles IMO shouldn't be called lsd

 

[son_goku]

You should also consider losing a little weight... If you wore a weighted vest that weighed 35-lbs your 21-minute 3-mile would probably be cut significantly.

 

[ronin0352]

I'm sorry, did you just advocate running with ankle weights or a weighted vest for LSD?


How old are you also boston.
You'd better be like 50 if you need to build back into running 5k...I mean dude, 5k!


And running anything less then 8 miles IMO shouldn't be called lsd

Be nice Ian, I had knee problems and didn't think anything could help so I had given up any thought of running again until recently. I can do other stuff, riding my mtn bike 30-40 miles a day used to be the norm for a while. Anyway, long story short, I haven't run in 14 years so I'm having to build up to a couple of miles.

 

[Ian Coe]

Be nice Ian, I had knee problems and didn't think anything could help so I had given up any thought of running again until recently. I can do other stuff, riding my mtn bike 30-40 miles a day used to be the norm for a while. Anyway, long story short, I haven't run in 14 years so I'm having to build up to a couple of miles.

I am ALWAYS NICE!!!!!



I always assume no existing injuries unless otherwise stated.

With you I would say build up extremely slowly because of the knee anyway.

When's your 50th btw?
:icon_twis