I’m wondering what the limiting factor is for your long(est) run. In other words, for the longest run you typically do in racing or training, what is it that makes that the longest run you can do?
For me, it is physical pain/discomfort - during the last mile or two of my longest runs (currently 13 miles) my hip flexors are pretty sore and painful, and at the very end, my lower legs (calves, shins) get pretty stiff as well. I’m wondering if perhaps I’m running too far - if I should maybe be stopping BEFORE things start to hurt, or if this is OK. Generally I feel fine the next day - I might have a couple of hours of lingering stiffness after the run, but by the next day, I’m feeling OK - although occasionally, if I’ve pushed it a little too hard (fast) on the run, I might be a bit sore/stiff the following day, but nothing that keeps me from training (I only swim on the day after my long run, so that’s not too bad anyway).
In general, I’ve been pretty conservative about adding run mileage, never exceeding the “10%” rule, and generally adding a bit less than that to my weekly run distance. I’m wondering what other people’s experiences are with adding mileage and how you feel at the end of your long runs (I expect the answers will vary widely based on running background… I’ve only been running regularly for about 2 1/2 years).
My old, brittle joints, excess weight, and biomechanical imbalances. Translation: I am not a smooth runner and every year when I try to up my mileage something gives out. I may switch to an all-Oly schedule next year. (I’m 44)
I think it’s perfectly normal to suffer a bit at the end of any long run. I’ve found drinking a recovery drink afterwards really helps with the soreness (I like Hammer’s Recoverite). Also, as you become a more experienced runner, the long runs will take less out of you. There’s a big difference between the soreness everyone feels at the end of a long, hard run and injury. An injury will be more localized and, after a while, won’t go away. My last significant injury was a couple of years ago and it resulted from running all my long runs too fast, running long runs on concrete, and running on cambered roads. I now try and control my pacing and run on dirt or asphalt whenever possible.
hip flexors getting tight, general tiredness, at around 12 miles.
Blisters start to be an issue around there too but not enough to stop me. With a gun to my head im sure I could do a marathon without stopping though =)
I don’t run very fast either I’ve been experimenting with varying my speed to see how it affects the pain - I’ve recently discovered that I can go faster than I thought - I dropped my speed by about a minute/mile from last week to this week, with no increase in pain/soreness at the end. So I guess I was just going too slow previously.
I don’t get much cramping - it’s hot here (about 90-95) but I drink a LOT. I drank about 60-70 oz. during my run last night (2 hour run). Now that the weather is hot I carry a hip-pack camelbak which is great for drinking lots of cool water.
I should also mention that on my long runs I take short walk breaks every 10 minutes - about 30-45 seconds. This seems to help a lot to stretch the legs and hips out, and to make it mentally easier to tough out the last few miles, knowing I only have to go a mile at a time.
Time. I have to do it on Wednesday or Thursday morning and be at work by 7:30 which means I need to hit my house early enough to finish the run an ride in. Thus, a two-hour run has to start at 0515 or earlier.
Chad
Knee pain. Excruciating. Goes away when I’m not running, or if I slow down and walk, or if I run barefoot on grass.
(I have been to a sports podiatrist and I’ve been diagnosed with several issues, and given several talks about it).
My current coping method is to run on grass barefoot until my other muscles tire out - or I completely exhaust my energy. Suits me fine. I get the benefits of running and I stop when my body says stop. Easy. I don’t crave anything other than that, so there’s no frustration. I’m happy, my body’s happy, my knees are happy. We’re all happy
Once I jack up the pace, and keep ratcheting it up, my miles are numbered. Running a long run too fast is a sign of an immature runner, which is something I can plead guilty to.
I think what you’re experiencing is fairly normal. My weekly long run is typically 10-12 miles, I’ve done a few 14-16 mile training runs so far this season and my legs are aching the last couple miles. The more long running I do, the better I feel as I increase the distance.
I’m sore and tender for a couple hours and a bit stiff the next day (I usually swim or spin on the trainer to aid recovery). All pretty normal in my experience and I’ve been running a long time (since HS and I’m 36 now)
Same here, on my longest runs (~18mi or so), lower leg and sometimes knee pain also limit me (45yr), and I follow the 10% rule for addition & no single run > 1/3 total mileage “rule”. I know, I know, its supposed to be 1/4 total mileage, but with all the cross training limiting running mileage I agree with some other posters who suggest 1/3 is more realistic for trained triathletes. I can easily do 10mi runs when I’m only running 30mi/wk because of cycling & swimming constraints.
I just started training again after a 2 year hiatus. Right now my limter seems to be mental, I feel tired and want to stop so I cut stuff short sometimes. I am just getting back to enjoying running again, the extra 20 lbs i packed on isn’t helping thing. When i was running long it was my legs that would give out, after a certain point my respiratory felt like it go on forever as long as i kept a 8:30 pace or so (yeah I’m slow) but the legs would just pack it in and refuse to move anymore.
I’ve been experimenting with varying my speed to see how it affects the pain - I’ve recently discovered that I can go faster than I thought - I dropped my speed by about a minute/mile from last week to this week, with no increase in pain/soreness at the end. So I guess I was just going too slow previously.