How to not lose running progress
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Anonymous
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I ran a 10k in 2023 at 1:10. Did it a few weeks ago at 1:05. I trained pretty hard over 12 weeks this year. Wish I'd done it faster but happy about the PR!
Summer is tough (hot) for running and I would love to switch my focus to strength training. I am so worried about losing the progress I've built over the past few years. I started in 2021 unable to run for a whole minute and now I'm doing 15-20 miles a week. How do I mentally and physically prepare to switch from 15 miles to 5 miles and lifting heavy weights instead? I don't have time to do both FWIW. |
Anonymous
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People cycle through sports all the time. Unfortunately, as you have found, the main lever for middle distance and longer running is mileage. That’s true even at the very elite end of the sport.
You can come back to it. I have had running or running related injuries numerous times. I keep the engine up with cycling and swimming. It all comes back pretty fast. Enjoy the ride! |
Anonymous
| It will come back as long as you keep active. I’ve had numerous injuries I’ve the years and had to take up to a year off running. I’m always able to come back. It takes a while to regain speed but it’s possible if you work at it. |
Anonymous
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I routinely run 15 miles a week - EXCEPT during the summer. If the temp at 6:30 am is 70+, I don't run as it will not be fun and I'll often feel physically sick later. On those days - I swim laps or do a cardio class at the gym. When I do run in the summer - I tend to run about 1 minute slower miles due to humidity. Or run shorter - like 3 miles instead of 5. Sometimes, we have decent summers and I only can't run for a week or so - some years - like last - can't run for over a month. In the fall, it takes a little time to get back to my regular pace but it's not bad.
I have run for over 30 years consistently though so I easily bounce back in. Just keep at it. |
Anonymous
| You could consider doing Orangetheory Fitness for the summer months, b/c then you could get some running and weigh training in. I found their tread only classes so helpful as speed work, which I just won't do as much of or as intensely on my own. |
Anonymous
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I find spinning pretty complimentary to running. Swimming would also work for cardio endurance.
You could also keep up the miles by doing shorter treadmill runs (at a fast pace) or running outdoors early AM or evenings. |
Anonymous
| Embrace summer running. Get out early in the morning. A soaking sweat first thing in the morning is so good for mental health. |
Anonymous
| I'm planning to do some rucking this summer in place of running when it's too hot. |
Anonymous
| I had to reduce running to fit in strength training but find I still need at least a couple short runs a week outdoors just to maintain sanity. In summer I like to go at dusk if feasible. You don't have to make a full switch, just drop back and switch it up a but. It will probably take a couple weeks to work back up to your winter distance/times, but then it will be fall and that will be fun! |
Anonymous
How early do you run in the summer? |
Anonymous
NP. I go around 5:30 5:45. I aim to be back before the sun is up. I live on the surface of the sun in the SW so it’s still 90 at that point but 0 humidity |
Anonymous
It's SO hot at dusk. |
Anonymous
That just seems unsafe. |
Anonymous
It's really not once you get acclimated. In fact it's easier than the 70+ dew points in this area, because your body can actually cool itself down. |
Anonymous
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Def fit the strength training into your schedule. Even if you take a break from running, you’ll
gain strength in ways you never would have with just running. I used to run all the time - ran a marathon, a few shorter runs … was always “out there”. But my knees started to hurt so I slowed down and then had a stint where I had access to a weight room and strength training app - and I got hooked. I took a good year long break from running and returned when I had more time. And…my knee issues had disappeared and are still gone, three years later. I think I have gained strength and flexibility around my knees in a way running wasn’t doing - Strength training will make you stronger in ways running cannot. You undoubtedly will loose some cardio power. But it is super easy to find weight workouts that elevate your heart rate. Personally I am a huge fan of Caroline girvan workouts on YouTube or app. You’ll find the lower body workouts harder than ever. I thought having been a lifelong runner it would be easy peasy. Def not. So glad I incorporated strength training and now with runs sprinkled in when convenient. |