Running tips

[Escort-Ian]

i'm just started getting back into running and completed the Bupa Manchester Fun Run on sunday managed to do the 10km circuit in 1 hour, 4 minutes and 2 seconds which ain't bad considering it's the furthest i've run for years my calves are killing now mind is it just a matter of slowly building up the distances? i've done a few runs on my own of about a mile and half i want to do another 10km run and take quite a scalp off my time or maybe eventually build up to a half marathon or something

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[Rs1]

Exactly mate just build up slow. A good base will be obtained by going out for long slow runs/distance(LSD)this is the bread and butter of all distance runners. LSD is normally done once a week,this with a couple of shorter,more spirited runs will see minutes knocked of yout 10k time. As you just getting back into the swing of things i'd try just to run 3 times a week,if you can manage it around your lifestyle try not to put runs back to back,this will give you time to rest and/or stay away from injury.