QUOTE(firezyy @ Sep 20 2018, 01:51 PM)
Hi all sifu here, I just recently started on running. I could constantly hit 5k everytime I run, on average 6.30pace for the past month. But in my mind I could run even further, on the 5th km I dont even feel tired or out of breath, just that the pain on my leg muscles (mainly the joints, calf, foot and ankle sometime) caused me to stop. So is this so called endurance? If so how could I build the endurance so that I can run longer?
Hi,
Good to be able to run 5km. I started 2 years ago on running.
Firstly, check your running form. Once you have improved your form, some of the pain/ache will go away, assuming that these happen during the runs.If these are DOMS, Delay Onset Muscle Soreness, it is still a sign, but any ache or pain during a run is a real sign. DOMS hit you after the run, from 1 to 3 days after the run, it should be getting better as each day passes.
Assuming you are a newbie or hobby runner, key techniques:
1) LSD - long slow distance run or long run.
2) Weekly mileage - total mileage weekly or monthly need to be increased to strength legs.
How long have you trained? Weekly and Monthly mileage?
Often, from sofa to first 5km, anywhere from 4 weeks to 16 weeks of regular training depending on fitness. Normally, most running plan increased the long run on weekend to 10% of previous long runs, or say last long run on sat was 5km, next sat, long run will be 6 km... the increase will be 1km per week till 3rd increase, then drop back 30% before starting again... so 6,7,8 and drop to 5 before 9..then the whole cycle is repeated.
Next is the progressive increase of running mileage. Legs need to be conditioned as well, run from 2 to 5 times per weekday, run at 2 to 3km per run, at a much slower speed than your pace 6.30 min/km, sometimes called Easy Run, at heart rate where you can talk in full sentences. Not sure what is your HR at pace 6.30 min/km for 5km, but just keep your run to "fully conversational" then it is the Easy pace for you. Not sure how often you run per week, it is ok to start running easy twice per weekday period.
Over time, the aches and pain will go away as your body adapts, your speed/pace will naturally go up over time.
Bur you can also do some speedwork once per week at shorter distance... like 5 x 400 meter repeat with 100 meter jog rest or walk for total 3K speedwork.