Slow runs = aching legs?

I ran slow for several months (too many !) because of an injury in the groin and another in the achile tendon and another one in the butt (sciatia)... This summer, after the tri season, I signed for a 10k and started to run faster doing intervals, etc, knowing that I had nothing to lose... It appears that I feel less pain in the injured areas when I run faster (though keeping a comfortable pace...) than when I "try" to run slowly... It' kinda weird but I think it might be because I don't run naturally when I try to slow the pace...

Christian.

The only time I really notice leg pain is if I change it up somehow---running intervals or running the stairs at the stadium...that sort of thing. My "normal" run, which is around 9 min/mile pace doesn't cause me any problems.

Also, you mentioned that you just started about a month ago---do you have good running shoes? You would be amazed at the various aches and pains that can be "cured" with proper running shoes in good condition (replace every 400-500 miles).

I think that's probably where some of the pain is coming from - if you let yourself run faster your form will certainly change and you will use your leg muscles differently. Ditto on the shoes - make sure that you have the right type of running shoes - if you don't know, go to a running shop and have them watch you run so they can recommend the best shoe for you (ie overpronate or not).

Yeah, I went and got shoes when I started.  I think it may be the weight and not being used to running.  So should I be working on distance or time?  If I'm trying to acclimate my body to running I should focus on time, right?

I almost don't feel qualified to answer you because I'm such a newbie, but I can tell you one thing I noticed. Looking over your October logs all but one of your runs are up around 40-45 minutes. I was running those kinds of times when the weather here turned cold and I got a gym membership. After a couple of weeks of only doing 20 min workouts on a treadmill we had a beautiful day outside. I ran outside and I was a running fool! (sorry runningfool). I flew! I couldn't believe how much those 2-3xper week short runs were helping me. Maybe as an experiment try shorter runs more often and see if you get the benefit without the pain. I used to get a pain in my hip that I don't get anymore.

Note: I probably have no idea what I'm talking about. Hang loose.

Patrick,
I'm a firm believer that everyone has a minimum speed they can run before they start messing with their stride. I feel this is most noticeable when revving up a treadmill. I personally go through a zone (usually between 4 and 7 mph) where I'm no longer walking and not yet running where it is very uncomfortable. It is also possible to go too slowly and start using the muscles you use for walking too strenuously. Putting in enough time hitting the pavement will help you figure out what a good minimum pace is for you.

Watch it!

I'll occasionally run with friends who run in the 11-12 min range. I find that I usually feel worse the day after these runs than if I run the same distance at my own speed (7.5-8 min miles). I'm pretty sure that it's a form issue.

One thing that I can say is that when I very first started running I was usually pretty sore after workouts. Recovery time seems to get better as your legs (muscles, tendons, etc.) strengthen. Training for marathon #2 was MUCH easier than #1 for me for that reason. Give yourself a few months, and I suspect that your speed will increase and you will start feeling a bit better after each workout.

Thanks for all the great info everyone!  I tried the 8/2 run/walk method Mike Ricci talks about somewhere and that really seemed to help.  I had a lot of shin discomfort on the first half, but after that died down it was just the general feeling of a hard workout.   I'm guessing runningfoo is right about my body needing to get used to running since I've never really done any unless I was being chased

It sounds like you are overstriding when you run slowly. Most runners maintain stride length when slowing down and have far too much vertical displacement when running slowly. This reduces efficiency and increases soreness and injury. Maintaining a constant turnover and adjusting stride length - analogous to shifting gears on the bike - will improve efficiency dramatically.

Going slow during the workouts that need to be slow is absolutely critical to effective training any time of year. Shorten your stride and keep turnover high (180+) even when running slowly.

Ken

A variety of distances and speeds will also help too!

I agree with Marina. I find it's always best to switch up the run speeds/distances regularly instead of doing the same run day after day.

That was me that started that thread. I was running slower than my natural pace, so I think the slow sustained pounding was what did me in. I also know that when I lift weights and really concentrate on slow repetitions I am more sore as well. For you being new, you probably just need to acclimate your body to the new stresses you are putting on it.