Running 10km – Going Further
A mistake I often see in clients is that they over-reach themselves by running further than their body can tolerate. This can be particularly frustrating for those who have spent a number of weeks being consistent with their rehab only to pull up sore after their first run, swim, cycle or game.
In my current running stage I have been gradually building my distance while still keeping my pace relatively relaxed. Over the past week I have done a few 2km runs and one 3km run. This seems crazy as I want to run 10km in 5 weeks! However, my body needs time to adapt.
Running generates high impact forces that your body must absorb. This is done through passive structures (ligaments, bones) and active structures (muscles and tendons). If these structures start failing you may start to get some problems like shin splints, ITB pain, and more. By gradually going further I am giving all of these structures the opportunity to become accustomed to the forces associated with running.
Unfortunately, my passive shock absorbers aren’t at 100%. I have flat feet (pes planus) and roll in (pronate) this means the arch of my foot that absorbs a lot of the impact forces is compromised. Using the GaitScan™ at work I was able to get a visual of how my foot absorbs force and David fitted me with some orthotics to help better distribute these forces. See more info about that on our website here.
This coming week I will be building up to a 4km with a 5km and 6km for the following week. After that I will start to focus on increasing my pace to hit the target of 10km in under and hour.
Currently I’m struggling towards the end of a 3km so wish me luck!