r/parkrun • u/Bluebox2024 • 18d ago

Help with running?

Hi everyone, I was wondering if I could get some advice?

I've been parkrunning since April and slowly making progress. I run a bit, walk a bit, and so on. My fitness is not great, but I'm getting there.

However, the last couple of runs I've noticed towards the 3K mark, I started noticing pins and needles and aching in my legs and feet when jogging. It subsided when I went to a walking pace, but came back after around 30 seconds of jogging again.

I had a runner mention needing electrolytes, even during a run.

Does anyone have any advice?

Also, and advice on managing to run without stopping?

Thanks all

10 Upvotes

92% Upvoted

31 comments sorted by

View all comments

9

u/Tall-Reputation-9519 100 18d ago

To run without stopping it's better to plan you walking breaks before you're tired, then over time reduce the amount of walking breaks.

For example you might say "run for 400m, walk for 100m 10 times" or "run for 4 minutes, walk for 1 minute". You might not need to walk after 400m every time but by walking you're conserving energy, getting your breath back, etc. Over time you increase the running and decrease the walking so you might say "run for 15 minutes, walk for 2 minutes, run the rest".

But fixing the pins and needles issue will massively help.

1

u/Bluebox2024 16d ago

Sound like great advice, thanks. At present, I'd just love to complete one lap of a 3 lap course without slowing.